Work Hard and Stay Positive

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Boecker, et al. “Runner’s High: Opioidergic Mechanisms in the Human Brain.” OUP Academic, Oxford University Press, 21 Feb. 2008, https://academic.oup.com/cercor/article/18/11/2523/291108.

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Google Search, Google, https://www.google.com/search?q=the+heart&rlz=1C1CHBD_enUS878US878&source=lnms&tbm=isch&sa=X&ved=2ahUKEwiq_NDz5ajmAhVSmuAKHWB_DIcQ_AUoAXoECAsQAw&biw=752&bih=883&dpr=1.5#imgrc=_6sl5U7MaU_8zM.

Google Search, Google, https://www.google.com/search?q=bone+health+and+running&rlz=1C1CHBD_enUS878US878&source=lnms&tbm=isch&sa=X&ved=2ahUKEwjx-Le-5qjmAhXCpFkKHdcrAnYQ_AUoAXoECA4QAw&biw=752&bih=883#imgrc=dYsQzjq2F3RJhM.

Google Search, Google, https://www.google.com/search?q=old+people+running&tbm=isch&ved=2ahUKEwjnt7rx5qjmAhVDVVkKHQfyCNYQ2-cCegQIABAA&oq=old+people+running&gs_l=img.3..0l9j0i30.22254.28277..28416…0.0..1.86.1898.33……0….1..gws-wiz-img…..0..0i67j0i5i30j0i131.QzYXY1YMR_Q&ei=wl3uXefONMOq5QKH5KOwDQ&bih=883&biw=752&rlz=1C1CHBD_enUS878US878#imgrc=tlOQGt25VwSt9M.

Shoes

Running shoes are the most important part about running. Getting the right shoe is important when running consistently. Not wearing running shoes when you run can really hurt your shins and cause stress related pain in different parts of your legs. Not having the right pair can often lead to injuries while running. A pair good running shoes can range in price from $30-$150 depending designs and brands.

Clothing

Choosing what kind of sportswear to buy depends on the what time of the year a person is deciding to run. When running in the summer an individual just needs shorts and a t-shirt. T-shirts can range in price anywhere from $5-$30, again depending on brands. Shorts can go from about the same price, anywhere from $5-$30.

Winter/Spring

During the winter and the spring, the weather is a bit cooler than the summer. During this season you might want to buy a sweatshirt. A sweatshirt is a little more expensive than a t-shirt, the can range in prices $20-$60. Sweatpants and leggings are also something to consider when running in cold weather. They can range in prices $15-$45.

Pros

Running is a lot cheaper than other sports and activities. Other sports require equipment and protection on top of clothing and shoes. Running just requires clothing and some good running shoes. According to Statista.com most people that decide to do running spend and average of $101-$130.

Running Gives You a Sense of Achievement

Running regularly can help stay fit and improve someone’s body image. This can create a feeling of achievement because they can see that what they are doing is paying off and at the same time improving their health.

Most runners have goals for themselves like being able to run a 5K, 10K, half marathon, or a marathon race. All these races require a person to be consistent with their running and improve their endurance. This helps a person to be determined and stay focused on their running. The simple outcome of completing the race that they are training for will give them a sense of completion and achievement.

Self-esteem is something that an individual will gain through running. Every practice and every run holds a certain level of achievement due to the sport being based on endurance. Endurance is something that will always improve and get better as long as the person runs consistently .

Stress Relief

Like many other sports, running can be an effective cure for many types of stress like emotional strain, work/school related stress, and even depression. But there is a special concept about running that separates them from the rest. Runners high is a pure example that running changes a persons mood. Runners high happens when endorphins from the body are produced, this usually happens during long runs. Endorphins are known as the “feel good” hormones that can boost an individuals mood.

Researchers from Oxford Academic conducted a study that looked at brain images after a long-run. These images depicted that the cerebral neurochemical activity was more active in individuals that run to the individuals that did not run.

The sport of running doesn’t necessarily have to be competitive. Running can be done as a routine. People can go for a run whenever they like, it can be a fast run, slow run, or even a jog. It is a great way to get in shape by your own schedule and will. When running, the individual will always feel achievement after a workout. It is a sport based on endurance, meaning that everyday you run your endurance will keep getting better. Consistency is the variable that will allow an individual to develop their endurance and keep getting better.

Running has no age limits

Most sports like football, tennis, basketball, etc, require the body to do multiple things other than just using your legs. Aging reduces the ability to be able to jump, sprint, and take contact from other players. Starting to run at a young age and carrying it into adulthood can actually prevent the loss of capacity that occurs through age. A study done in 2003 by the Department of Kineiology and Nutritional Science of people from ages 30 to 70, this study found that the average adults lose about 10 percent of their maximum endurance when not engaged in running while young and middle aged people who run regularly experience a much slower decline of 5 percent of their endurance.

Health Benefits

Cardiovascular Health

Running is a sport that gets the heart and lungs pumping. Getting your heart and lungs involved is very crucial for a persons cardiovascular health. This type of activity is called Aerobic activity, running is a perfect way to exercise aerobically. Some benefits of exercising aerobically include: Weight control, builds muscle, builds strength, reduces body fat, lowers blood sugar and cholesterol, builds endurance, and helps you live longer, according to The U.S. Department of Health and Human Services.

It has been proven by Vanderbilt University Medical Center that training and working out aerobically can prevent high blood pressure. High blood pressure is one of the leading causes of death among older adults. High blood pressure can lead to heart attacks, strokes, vision loss, and etc.

Brain Health

The brain controls all activities throughout the body, so its very important to exercise it from time to time. Running on a regular basis will help send more blood flow to and from the brain, keeping blood vessels healthy in the process. According to the U.S. Department of Health and Human Services, keeping blood vessels pumping on a regular basis will allow for more information intake and retrieval and more alertness.

“I discovered Early that running always made me feel powerful, free, and fearless.” -Kathrine Switzer

First woman to enter the Boston Marathon

Bone Health

Exercising your bones is very important. Through running, bones are being exercised the whole time. The more a person runs the stronger the bones get, bone strength can prevent the development of Osteoporosis and other bone diseases. Osteoporosis is a disease that most often people don’t know about because they don’t feel any symptoms.

Running is a weight bearing exercise that can significantly increase a persons bone density. Bone density very important because it is essentially a measurement of the minerals inside bones. The less bone density bones have, the higher chance of developing Osteoporosis a person has.

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