SPORTS

30 REASONS WHY: DON'T RUN AWAY FROM ME
Jonnafe A. Intano
Morning comes. Sun rises on east as a sign of a bright new start for you and for me. Did you
notice me? I'm that runner sprinting in your neighborhood in full exercise gear! I'm that person who
knows exactly what running is all about. Instead of doing it in a gym, I chose to run regularly in the fresh
and crisp air. It's cheap. No membership fee for running is knows as the best cost-friendly exercise
activity. It's a very convenient way to keep both of my body and brain work just fine.
Actually, studies show that runny ameliorates our mental condition. It makes us feel calmer and
less stressed which also leads to a better sleep at night.
It is known that running carries danger. I must do warm-ups to avoid sprained ankles or pulled
muscles. I am also making myself aware of different surfaces on the ground while running. Mobility
works like foam rolling relieves tight muscle caused by a taxing work-out. Om the other hand, dynamic
stretching and other light activities prepares my body for intense movement. Recovery time and exercises
after my workouts are the most important parts of my training.
Here are 30 good reasons from Mara Zulueta Sandejas (Published 2019 from Enrich Volume 12, Issue
131) for you to start running with me:
1. Running is the most accessible form of exercise. Just go outside and run, or use a treadmill at home, or
climb a mountain trail if you live near one. Your body gets into shape naturally.
2. Running is free. All you need is a sturdy pair of trainers and exercise wear.
3. Running reduces mortality rate by 30 percent, the Journal of the American College of Cardiology noted
in a study. For heart disease patients who run, the mortality rate falls by 45 percent. Even running only
five to ten minutes daily at low speed reduces the general risk of death.
4. Running follows a prescribed form that requires no special skill. You learned the basics of running as a
toddler. As an adult, simply re-acquaint yourself with the proper form, Meghan Kennihan - a coach
working with Road Runners Club of America and USA Triathlon - notes.
5. Weight-loss goals are easier to achieve by running. However, the amount of calories you burn will
differ depending on how fast you run. Running at a constant pace and stretch will cast off weight only
during the first few tries. Instead, start slowly, then gradually pick up the pace. You can then graduate to
interval training, which throws off the other fat.
6. Running puts pressure on leg muscles, and the cartilages of knees, ankles and hips. The alternate
movements of compression and expansion strengthen joints and firm the muscles.
7. "Runner's high" is a feeling of euphoria. Kennihan explains, "Running boosts the brain's serotonin
levels, dopamine levels and endorphins."
8. Speed running hones the calves, strengthens hamstrings, quads, inner thigh muscles, adductors and
glutes, and improves contour. "Running engages your core muscles and forces you to stabilize your hips,"
Kennihan says. A robust core sustains daily activity and supports balance, stability and stamina.
9. Running improves posture. A runner must carry a certain stance, and doing it often will eventually
make that body position second nature in all that he does.
10. "Running is a weight-bearing exercise that stresses the bones just enough to help build more density,"
Kennihan says. A Journal of Strength and Conditioning Research study noted running's strongest impact
is on bone density, among all weight-bearing and non-weight-bearing exercises.
11. Running builds stamina, speed, and cardiovascular endurance. Almost every athletic sport, from
basketball to baseball, involves running, and the better athletes are running, the more competent they are
at their sport.
12. Running fosters mental well-being. It fights anxiety and stress, and elevates one's mood. A study in
the Archives of Physical Medicine and Rehabilitation divided subjects into two groups, exercisers and
non-exercisers. Each group was given 25 minutes on a treadmill. Afterwards, the exercisers exhibited
high spirits. The non-exercisers, however, showed no change in disposition. Running, when done
routinely, makes the mind more acute and improves cognitive function even among the elderly.
13. Running comes in many forms. "You can do so many different workouts with running." stresses
Kennihan. There are hill runs, speed work, tempo runs, trail runs, treadmill workouts, and beach runs.
You are your own boss when running. You can switch pace and modify distance.
14. Regular running helps ward off some types of cancer. Exercise in general lowers the risk of cancer by
strengthening the immune system, an article in Cancer Causes & Control noted, and boosts the quality of
life during cancer treatment.
15. Consuming carbohydrates before hard runs heightens your performance and elevates your mood.
16. Running can help prevent Alzheimer's disease. Running over 25 kilometers per week lowers the risk
of Alzheimer's and other types of dementia by 40 percent.
17. It's good for the skin. Sweating clears clogged pores that cause acne, and boosts production of natural
oils, resulting in more youthful skin.
18. Nature-loving runners have higher self-esteem afterwards, compared to runners who only look at
concrete, dirt and smoke.
STORY
19. Running keeps blood pressure in check. Increasing your tempo while running can lower your blood
pressure in three weeks
20. It's good for lethargy. Running raises your energy levels and reduces fatigue.
21. A sturdy core creates the right posture, toughens limbs, and enables you to do your everyday tasks
with ease. Running boosts energy so you work better and accomplish more. Consistent running equals
improved work.
22. Runners sleep well. Because you are tired after a good run, you sleep more soundly.
23. Headphones and music raise your running speed. Aim to stop running when the entire playlist is done.
24. Time your run and measure the distance. Long-term fitness goals like running 12 kilometers a day
give you a reason to commit.
25. Fight stress by running for three kilometers. You'll feel calmer even tranquil, as the brain releases a
burst of serotonin
26. Bring your dog. Borrow your neighbor's if you don't have one. An hour's jog alongside a dog is fun!
27. Running expands lung capacity, and toughens bones by increasing their density.
28. Start your day with an hour's run in the morning. Your mood will make you eager to hit your
paperwork at the office.
29. Running improves both efficiency and productivity at work. Your memory benefits from higher
cortisol levels, enabling you to retain information faster and better.
30. Last but not least, it's fun.
Your first kilometer of running will be rewarding. If you keep at it, you'll commit to a running habit. So,
put on your training gears and run! But, wait! Don't run away from me yet. Run with me instead. Run
wherever our feet take us.

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30 REASONS WHY: DON'T RUN AWAY FROM ME

30. Last but not least, it's fun.

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