Running is generally put in the category of "cardio exercise" and not widely regarded as a muscle builder. But plenty of research has shown that a run can build lower body muscles, particularly if it's for short, intense periods. Changes inside the muscle cells provide more energy for the muscles," explains Dr. Having a stronger muscular system results in less injuries. Anyone who has gone for a brief run after a few days of inactivity has probably experienced this firsthand.
Regular runs can have a wide range of benefits on one's mental health, including reducing depression, anxiety, and mental stress—all while enhancing physiological well-being. According to a study published in the journal Psychology of Sport and Exercise , running or jogging for just 10 minutes on a grassy field significantly improved mood compared to completing a cognitive task for 10 minutes.
A review of dozens of scientific trials found that "exercise is moderately more effective than a control intervention for reducing symptoms of depression. She points out that moderate aerobic exercise has been shown to increase the amount of deep sleep an individual experiences, and helps to "stabilize your mood and decompress your mind," allowing for more restful sleep.
You may have heard that runners sometimes go during serious races when there isn't time to scope out a port-a-potty. Rest assured, this is not always the case. In fact, running a mile every day has the potential to make your gastrointestinal tract healthier , no embarrassing accidents required. One study revealed that exercise has been proven to improve the gut microbiome in just six weeks via Healthline.
However, these benefits fall by the wayside if exercise is discontinued. The researchers conducting this test found a positive increase in gut microbes that can aid in the production of short-chain fatty acids.
The more short-chain fatty acids, the better, in this case. They help ward off inflammatory conditions and a host of diseases in your body.
While GI troubles may be more prominent in the world of long-distance running, you are unlikely to experience that during your daily mile via Runners World. In fact, your gut might actually thank you for the extra little bugs! Many people struggle with dissatisfaction with their bodies to some extent. These feelings are less prevalent but cannot be ignored among men either.
The Marathon Training Academy explains that the Western concept of beauty influences the world and allows our dissatisfaction to simmer.
They offer three tips to increase your overall body image: Examine your focus and thought patterns, go on a media cleanse, and focus on strength. Running is a great way to focus on non-scale-related wins and strength gains.
Running allows you to set new, tangible goals that have nothing to do with the shape of your body via Marathon Training Academy. It's also pretty hard to scroll the 'gram while running, so you might as well get moving and skip the social media. Running can also increase mood and confidence, which can change the way you view your body. If you are struggling with an eating disorder, or know someone who is, help is available.
As you age, you may find yourself set in your routine, no longer pursuing new physical adventures. Well, it's officially time to rethink the status quo. A lack of physical activity can lead to an underuse of muscles, which can turn into atrophy, joint immobility, and a lack of balance via Medical News Today.
Running one mile per day is a great way to build a base of strength, agility, and endurance via U. Even the benefits of a single daily mile can add up. Running can leave you with a sense of control and empowerment, which can trickle into the other aspects of your life via Finisher Magazine. If you're an older adult who is new to running, though, you should work your way up to a mile slowly. Work with a trainer if you can through a senior center or gym. Or join a walking or hiking group," Justus Ortega, a kinesiologist and director of the biomechanics lab at Humboldt State University, advised in an interview with U.
Admiral McRaven's motivational speech says it all. In his speech, McRaven uses making your bed as an example of a bite-sized yet somehow monumental task to start your day. He says that by completing one small action that you can take pride in, you will be motivated to continue completing tasks that day.
If you wake up and make your bed, you create a positive feedback loop for your day. So, yeah, if you needed a little extra push to get moving, this is it. But before you set that daily reminder to get out there and log that mile, there are a few things the pros want you to keep in mind. As long as you do it safely more on that soon , running a mile a day is a great way to support your overall health and fitness.
It's also a great way to guarantee you spend some time outdoors every day—and exercising outside has been shown to have greater psychological benefits , like a boosted mood and feeling calm, than sweating indoors, according to research from the American Psychological Association.
If you log your mile on a tread, though, even looking at nature scenes on a screen enhances your run's happiness-inducing effect , found a study published in the International Journal of Environmental Research and Public Health.
Run a single mile at that pace and you'll burn about calories. While that's definitely something , it's likely not going to keep you progressing toward your goals long-term. If weight loss is your ultimate goal, you'll want to focus on training that helps you burn fat efficiently and build muscle. Which is why, ultimately, just running a mile a day won't do much to move the needle towards your long-term weight-loss goals; it simply doesn't burn enough calories.
Need a little inspo? Try one of these top calorie-burning exercises instead. Though logging a daily mile can be a great way to get moving and support your health and fitness goals, whether or not it supports muscle growth, too, depends on how you run it. If you run a mile at an easier or more moderate pace, you rely on type I a. The first day I put in a mile, it was 48 degrees outside, but I was pumped to start. After stretching a little, as soon as I took my first step it began to rain.
Chilled and wet, I finished that mile. Day one done, and to go! Over the course of the year, I had to put in time to my commitment at all sort of hours of the day. I ran in cold temperatures teens and 20s , in extreme heat degrees and 95 percent humidity.
The goal took me places I never thought to run before. I once ran in circles in parking garages at least 18 times. I once paid for a one-month membership at a gym in Atlanta while traveling for business.
I was only there three days, but the hotel gym was being remodeled, and it was the only option I had in cold, rainy Atlanta. I once ran in jeans. The TSA staff looked at me with indifference as I passed them for the fifth time in ten minutes. I was able to run in some of the most beautiful places and cities on Earth. Kitts and Nevis, and Reykjavik among others.
Along the way, as I mentioned above, some folks continued to say, a mile is no big deal. Many days, I put in a lot more than a mile—some days, however, I just put in the minimum. No matter how far I ran, as long as I hit that one mile mark, I met my goal.
I'll admit, sometimes committing was hard. Some days I was tired, maybe I met a friend for drinks and now I don't feel like it, I had a cold , I have work, and all that nonsense.
But as I told myself in the beginning, either commit or don't—and I was committing. I learned in this journey that commitment is all about consistency.
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