RUNNING is our favourite sport, delivering health benefits to millions who have taken it up.
Some seven million of us now hit the streets at least once a fortnight.
ShutterstockRunning any amount of jogging can reduce your risk of early death from heart and circulatory conditions by 30 per cent[/caption]
Adam Byrne, clinical fitness lead for Nuffield Health, said: ‘Running for half an hour a day, five days a week delivers huge benefits to your heart’
This is five million more than in 2010, and around 50,000 runners will be at the London Marathon in two weeks.
British Heart Foundation research has shown that any amount of jogging — no matter how far or how fast — can reduce your risk of early death from heart and circulatory conditions by 30 per cent, and from any cause by 27 per cent.
It can also mean a 23 per cent lower risk of early death from all types of cancer.
Adam Byrne, clinical fitness lead for Nuffield Health, said: “The heart beats between 60 and 70 times a minute as it pumps oxygen and blood around the body. That’s your resting heart rate.
Delays ageing
“When you run, your heart becomes more efficient and your cardiovascular endurance increases, reducing that resting heart rate to 50bpm, which is healthy.
“Running for half an hour a day, five days a week delivers huge benefits to your heart.”
More than five million people have downloaded the NHS Couch to 5k app and #running has an incredible 13.6billion views on TikTok.
Adam said: “Running strengthens the bones and delays ageing, guarding against problems such as brittle bones.”
“It is good for maintaining a healthy weight, too.
Adam explained: “A 30-minute run can burn up to 500 calories. The higher your heart rate, the more calories you burn.”
AlamyMore than five million people have downloaded the NHS Couch to 5k app[/caption]
OUR JANE TESTS A 28-DAY JOG PLAN
OUR Features Editor Jane Atkinson ran for at least 30 minutes a day for 28 days.
She had a full Bupa health assessment before and after the challenge. Dr Samantha Wild, a GP and clinical lead for women’s health at Bupa Health Clinics, analysed Jane’s results.
Jane Atkinson ran for at least 30 minutes a day for 28 days and said: ‘I enjoy running again, I have lost the weight I put on’
She said: “Although we would expect some to take longer than 28 days, plenty of her markers for physical health have improved, for example her HDL (good) cholesterol increased.
“Her lean muscle weight went from 51kg (74.8 per cent of total weight) to 54.6kg (78.9 per cent of total weight) and her blood-sugar levels lowered from 34 mmol/mol to 31 mmol/mol, with the ideal range being from 18 to 41, which is excellent.
“She did gain 2.5 per cent body fat but this could be due to a lack of rest days, which are important in any exercise programme, and so her stress hormone cortisol increased.
“We produce this if we are busy, stressed or exercise too much and it contributes to weight gain.
“There may also have been a change in diet or hydration. We would always recommend adding in some strength and resistance exercise too.”
Six weeks after the challenge ended Jane has returned to running twice a week and mixing it up with yoga and weights.
She said: “I enjoy running again. I have lost the weight I put on. Running became gruelling and boring.
“I resented putting on my trainers. Now I love it again as I mix up my exercise.”
AlamyMake sure to stretch before and after[/caption]
AlamySmart phones, apps and watches are great for runners[/caption]
3 RULES
From Adam Byrne, clinical fitness lead for Nuffield Health
BUY GOOD TRAINERS: Get your footwear from a specialist shop. There, staff can analyse how you run and give you the right trainers to guard against shin splints, and knee and ankle damage.
TRACK YOUR PROGRESS: Smart phones, apps and watches are great for runners. Download an app such as Strava to measure the distance you’re running and your pace.
BE SURE TO STRETCH: Your quads, hamstring, calf and psoas muscles (which pass from the lower spine to the pelvis) need a stretch before and after a run, for 30 to 60 seconds per muscle.