How running changes your body
All runners can tell you their stories about how getting in a good run can immediately improve their mood. The "runner's high," 1 an acerbic feeling you get when your body begins producing endorphins, is a well-known and scientifically backed benefit of the practice of getting into some running shoes and pounding out some miles. But aside from a good mood boost, what other positive physical effects does running have on the human body?
Body composition refers to how much of your body is lean muscle, organs, water, bone, or fat. Most individuals are interested in increasing lean muscle, while decreasing subcutaneous fat. 2 To lose fat and gaining muscle is a key benefit of any exercise strategy and running regularly can contribute 3 for these desired results.
A stronger body results in increased metabolism, 4 betterment in bone density, and a measurable boost in overall health. Fat has its place as well, helping keep hormones in balance and assuring your body that your environment is plentiful and there is no need to stress in response to a famine or other environmental hazard.
5 In general, the amount of energy-in versus the amount of energy-out is what determines our weight. With a balanced diet in place, running can create a calorie deficit and promote fat loss through energy expenditure. 6 But it's important to note that at a certain point, lean muscle will not continue to increase with running, as the exercise only requires so much muscle recruitment for sustainability. Therefore, running combined with weight training is recommended to provide an extra push that creates a shapely body composition with a desirable level of fat versus muscle.
Running also provides an important metabolic boost, as your caloric burn increases for an extended time period even after you end your run and take off your sneakers. In addition to a higher resting metabolism, a consistent running routine improves your overall endurance. The longer you practice the art of running, the longer you are able to maintain the exercise, which in turn 7 allow your muscles to increase their capacity to efficiently create energy. Endurance training can help you in all aspects of your daily life, both on the running path and off.
Along with endurance, strengthened muscles, and an increased metabolism, running also bolsters the health of your most vital organs, most importantly your heart. Raising your heartbeat for consistent periods of time through activities such as running strengthens this major organ and increases 8 its efficiency to pump oxygen throughout your body. 9
Circulation improves as blood vessels dilate and your lung capacity increases with running. Over time, these ancillary 10 systems; lungs, vessels, capillaries, and cells; adapt to a higher level of energy expenditure and also increase their efficiency in kind. This results in better overall cardiovascular health in conjunction with a heart that is less taxed by activities of daily living.
The article has been picked from www.theactivetimes.com and has been edited for use.