Kate Noa
English 15
2/23/06

The Benefits of Running

I stare straight ahead. My feet pound the pavement and I feel a burning sensation in my calves. I dare not look down because I will lose my focus…“only ¼ mile more” I tell myself. The endorphins kick in and pain stops. I begin sprinting the last of my three point one mile endeavor and I feel like the strongest woman on the planet. 20...10 more feet and finally I hit my mark, I am done. I try to catch my breath while the reality of my accomplishment rushes to my head and I know that I’ve successfully completed my first 5k running race. I trained months for this day, hoping to be able to adequately finish my first road race in a decent time. The results are posted and my eyes eagerly wander down the list. Finally, as if it were a mirage I see my name in the top three of the “19 and under age group.” After watching my father receive his trophy for overall winner of the Octoberfest 5k Road race, I walk up to the podium and accept my award for second place female in my age group.

As a consistent runner I’ve finally grasped the concept of how beneficial this activity is for any body type. The physical, mental, and emotional aspects of running combine to form an extremely fulfilling workout; and I believe that running is the best activity a man or woman can dedicate themselves to, in order to improve their overall health and fitness.

The benefits are seemingly endless when it comes to running, but what are these benefits? The general idea is that this weight-bearing exercise will help the runner to lose pounds, and improve their overall fitness. This is true, yet a consistent runner will gain so much more. The long-term benefits alone make it worth while to start. It has been proven that those who run reduce their probability of illnesses, and the symptoms that accompany them. (1) Running lowers the risk of cancer, heart disease and diabetes, and decreases the symptoms of certain diseases such as asthma and arthritis. (7) Cancer and heart disease happen to be the top two causes of death in the United States, and the most versatile sport for every age has been proven to lessen these risks. Who wouldn’t want to take up running? When it comes to strengthening your cardiovascular system, there is no better choice of activity. According to “Running Planet” a popular running website among amateurs and racers, they tell us that “running or any other exercise that raises your heart rate for 15 minutes or more will improve your general level of fitness.”

Mentally and even emotionally, running tends to cause the person to become more accustomed to their mind and body. It’s simply you and the road, and almost every part of your body is working it’s its hardest during a good run. Therefore it’s imperative that you understand yourself and how everything works. This often leads to other ways of taking care of your body like healthy eating, and meditation. Long runs often calm the runner, which tends to make everyday stresses and issues seem less significant. The endorphins the body releases make the individual happier and more content, and the pain becomes less intense. On the other hand, speed workouts, which advanced runners often do on a weekly basis, are great for conducting anger, aggression and negative energy. (3) Studies have also shown that running is great for helping with minor depression problems. According to The Journal of Sports Medicine and Physical Fitness researchers have found that “an hour of aerobics reduced tension, anger and fatigue among their study participants, with the benefit being significantly greater among those who felt depressed before the exercise bout.” They conducted an experiment with 80 young people who volunteered to take mood tests before and after their hour-long run. It turned out that before the run, 52 participants reported having depressed moods. After running, the majority of them acknowledged a decrease in anger, fatigue and tension. (2)

It seems to be common knowledge, and many would agree that running is an extremely productive, beneficial sport. The opposition that some tend to raise is the belief that swimming is better than running. There is no contest that these are both excellent aerobic activities, yet I still firmly believe that running is the more beneficial sport. Studies have shown that swimmers burn approximately 350-420 calories per hour, while runners tend to burn 585-700 calories per hour, almost doubling the swimming rate. Running greatly strengthens the legs, it boosts energy, and develops endurance. The difference is that swimming strengthens the legs and also the upper body. This is why some choose swimming over running, because they are looking for a full-body, less intense workout. Swimming advocates may also argue that swimming does not require “pounding the pavement,” which can lead to certain injuries. This foot to earth contact is not a negative aspect by any means because it actually strengthens your bones which can help protect against osteoporosis and other forms of bone atrophy. (6) Running continues to be one of the most popular forms of exercise, so these “drawbacks” are really stopping few from participating in this sport. In 1998, the top 100 U.S. road races exceeded prior years with over a million finishers. In that same year, it was also documented that over 400,000 athletes participated in marathons across the country. Running’s ever increasing popularity seems to be catching on with the masses.

The reasons seem so few in support of why “running is bad” that it’s hard to believe these factors would deter someone from participating in the sport. According to Christopher Mehallo, of the American College of Osteopathic Family Physicians, “over 50 percent of all runners will sustain a running related injury, and of those injured, 48 percent will seek a physician’s care.” (5) It has to be expected that a runner will sustain common injuries as in any other sport. Chin Shin splints, Achilles tendonitis, and stress fractures are a few examples of the possible injuries a runner may face. They are all extremely treatable problems, and anyone that participates in a sport or any form of physical activity should expect such possible strain. In most cases the reason for these injuries is that the runner has not been properly trained and educated about what parts of the body are impacted during running. There are many components about running that must be researched in order to properly master the sport. Dr. Robert Fitts, an exercise physiologist and competitive runner at Marquette University emphasizes just an example of the techniques a runner must keep in mind.

If you have the proper stride length when you push off, then you get the proper extension and flexion, he said. If you take too short of a stride, you look like a shuffler. If it is too long, you look like you are bouncing. A good runner should almost be able to run with an apple on their head. (4) Injuries are usually the fault of the athlete when they overexert themselves, or run incorrectly.

Running has personally affected my life greatly, and only in positive ways. The physical, mental, and emotional benefits that come with participating in this sport are seemingly endless. The more you run the better you will feel (aside from injuries), the more confidence you will gain, and the healthier you will become with each stride. Not only is this already one of the most prevalent forms of aerobic exercise but its popularity is growing each year. Running is the greatest form of aerobic activity you can do for your body, and by tapping into your own will power you will continue to flourish.

Citations

1. "Are You Ready to Run?" Running Planet 20 February 2006 <http://www.runningplanet.com>.
2. "Exercise Good for Depression." Journal of Sports Medicine and Physical Fitness. 41(2001): 539-545.
3. Fishpool, Sean. "Simplify Your Training with these Key 3 Sessions." Runners' World 19 February 2006 <http://www.runnersworld.co.uk>.
4. Kolato, Gina. "The Science of the Long-Distance Runner." The New York Times 10 August 2004: pF1 col 01 Rpt. in Opposing Viewpoints. 19 February 2006 <http://galenet.galegroup.com>.
5. Mehallo, Christopher J. "Is Running Bad for your Health?" American College of Osteopathic Family Physicians. 19 February 2006 <http://www.acofp.org>.
6. "Running vs. Swimming." Life Way. 23 February 2006 <http://www.lifeway.com>.
7. Williams, Paul. "Running raises HDL differently depending on your startint HDL." Health Research 16 February 2006 <http://healthresearch.lbl.gov>.

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