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Why You Should Run

Source: www.running4beginners.co.uk
By Daniel Watson

Too many people have the misconception that running has to be hard work. This tiny detail prevents many people from taking up the sport and leading a much better, healthier life. Afterall, we would all like to lose a bit of flab and live a little longer and running can help you do this. The saying 'no pain, no gain, is nonsense. Believe me.


Calories

The fact of the matter is, if you have little time to exercise, running is for you. It burns more calories than any other exercise minute for minute. If you ran 1 mile, you would burn 100kcal. This could take anything from 6-10 minutes. Compare this with cycling, where you would have to cycle 3-4 miles to produce the same result. Running also gives the heart a better work out too, helping you become more fitter. The good news is, you don't have to run fast to burn these calories because you are still covering the same distance.

Running also improves your metabolism, you will burn calories at an elevated rate for hours after running. This fine sport will also build more muscle at a faster rate than swimming and other sports. Muscle is what burns calories, in fact, muscle burns 10x more calories a day than fat. As running produces plenty of muscle, this is what you want to do.

Train, Don't Strain

To become fit from running, you have to elevate your heart rate and so, produce a "training effect". To do this, you don't, and shouldn't run as fast as possible. In fact, you should run at 60% of your maximum heart rate. Your maximum heart rate or (MHR), is your heart rate when you are exercising as hard as you can. And it doesn't matter who you are, as long as your in that 60% zone, your body will benefit. In fact, the only sport better than running for fitness is cross country skiing, and let's face it, who has both the snow and money!?

Some common misconceptions about running:

- That it 'damages joints'. Research has shown that bone density increases with running, thus preventing bone disease.

- Running can give you 'heart problems'. False, as long as you are in the 60% zone or go at your own pace, only benefits can result.

- Running makes women 'bulky'. This is impossible as a females hormones simply prevent this from happening.

Some benefits of running:

-Boosts the immune system.
Helps prevent diabetes.
Helps prevent obesity.
Improves appearance.
Improves digestion.
Improves lung efficiency.
Improves psychological well-being.
Improves quality of life.
Improves quality of sleep.
Improves strength and endurance.
Increases HDL cholesterol and lowers LDL cholesterol.
Increases life expectancy.
Reduces risk of cancers.
Reduces risk of heart disease.
Reduces risk of high blood pressure.
Slows aging.
Strengthens bone, tendons and ligaments.



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