Stronger Every Step: Running for Women’s Health

Running is one of, if not the oldest form of exercise, and for good reason. It is easy to do, you can do it anywhere, and there are countless health benefits. Here are a few of the reasons why you should start running today. 

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Lowers Risk of Heart Disease

Firstly, and one of the best reasons to lace up your women’s running shoes, is that running can lower the chance of heart disease, which is one of the most fatal conditions for women. Running strengthens your heart, lowers cholesterol, and lowers your blood pressure. 

Simply put, running makes your heart healthier and work better, and when it is working better, there is a lower chance of a disease being able to cause severe damage. 

Strengthens Your Bones

The impact on your bones that is caused by running can help strengthen them, especially your joints. Considering women are more prone to osteoarthritis, strengthening your bones can lessen the effects if you were to get the condition. 

It will also help you in your old age, as bone breakages become more common as we age; the stronger your bones are, the better the chances you have of minimising breaks, or avoiding them altogether. 

Torches Calories

There is arguably no better way to burn calories than by running. Considering the highly intensive nature of running, your body will burn calories at a rapid rate, especially when you run for longer periods. 

Many studies have also shown that the body continues to burn calories after a high-intensity workout, and when you combine this with a healthy diet, it is a great way to lose or maintain your weight. 

Improved Sleep

A secondary benefit, but an important one nevertheless, is that running can improve your sleep. Much like with any other form of exercise, running burns energy and puts your body in the perfect state of rest and relaxation when you get back home. 

Improved sleep can lead to improved mood, better cognitive function, and improved memory, and many studies also show consistently, high-quality sleep can lead to a longer and healthier life. 

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Improved Mental Health & Mood

Running can drastically improve your mental health and mood because it is increasingly effective at relieving stress. Being able to focus on the path ahead of you and your breathing allows you to clear your mind and forget about the world around you, much like meditation. 

Being able to take yourself out of your stressful or draining day for a little while does wonders for your mental health, and gives you a beneficial outlet for shedding away tension and your worries. 

Lowers Injury Risk

Finally, running can help you lower the risk of overall muscular and bone-related injuries. Stronger muscles, bones, and joints are less likely to suffer from pain, and running improves all three of these, especially in the lower body. 

How to Start Running

Now that you know a few of the main benefits of running, here are a few tips to help you get started and set you along the right path. 

Start Slow

First off, if you have never run much before, don’t expect to be able to do a mile or two non-stop. Because of this, it is better to start slow and to do walking and running intervals, instead of just running. 

There are many ways to go about this, but when you are beginning, start with running for 60 seconds, and then walking for 90 seconds. Do this between 8-10 times. Once you improve, split that 150 seconds again, run longer, and walk less.

A small tip that will help build your endurance without needing to run is to walk to as many places as you can. Don’t stroll, but rather walk with pace and a bit of vigour to get your heart going. 

Pick an Easy Route

It is always best to start on a flat, safe route, as it is simply better for your joints and muscles at the beginning of your running journey. This typically means running on a road or sidewalk, but if that isn’t for you, a relatively flat park path or something similar is also fine. 

Take Breaks When Needed

Running can be incredibly draining, and much like any other exercise, doing it when tired, weak, or when you are struggling to breathe can lead to injury. Therefore, always take a break when needed, and hydrate regularly while running. 

Listen to Your Body

Running can cause strain on your muscles and joints in the beginning, and because of this, it is best not to try to “run through the pain.” Simply put, there is always tomorrow and having to cut a run short today because of pain will not derail you from your final goal. 

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Stay Consistent

Finally, try and be as consistent as possible. The biggest benefits of running come when you do it for longer and do it often. Therefore, starting off well and staying consistent will get you to that point quicker. 

The best thing to do is to try and run every day if you can, and while running outside will always be best, if that isn’t for you, investing in a treadmill or a gym membership will give you the access you need.