Keep on running

A healthy injection for mind and body

In April this year, 42,906 people toed the start line of the London marathon. Whilst the race winners, Eliud Kipchoge and Brigid Kosgei, finished the run in 2:02:37 and 2:18:20 respectively, the vast majority of runners took four to four and a half hours to complete the 26.2 mile course. The ballot for entry to the 2020 race has already closed, with the expectation that over 415,000 people will have applied to run. But the popularity of running is not restricted to the marathon distance: park runs are also booming. Organised by volunteers, the movement offers free, weekly, timed 5k runs in parks across the world. In May 2019, over 600 events were hosted in the UK each week, with approximately 154,000 runners taking part. But why? What makes thousands of people drag themselves out of bed to head to the park

by Fiona Snailham.

every Saturday morning?

The positive effects of running, both physical and emotional, should really make us all set the alarm and reach for our trainers. Technological advancements and deskbound jobs mean we live in a world that is increasingly sedentary, yet research is continually demonstrating the need to be physically active if we wish to live into our twilight years. Physically, there are numerous benefits attached to the humble run.

Health

A 2014 study published in the Journal of the American College of Cardiology suggests that runners have a lower overall risk of mortality, and a 45 percent lower risk of death due to heart disease when compared to their nonrunning peers. Regular running, at any pace, u strengthens the heart muscle and renders it more efficient. A healthy heart means improved blood flow around the body, a lower resting heart rate, lower blood pressure and a decreased risk of thrombosis (blood clots). Whilst running, the body works harder than it does when at rest, burning more fuel to support the increased action. Such an increase in calorie consumption can help with weight loss, combatting obesity related diseases like type 2 diabetes, fatty lived disease and some cancers. At the same time, pounding the pavements strengthens the musculoskeletal system. Going for a run works all the muscles in the legs and requires the runner to engage their core for stability. Strong muscles stabilise the joints and reduce the risk of injury in daily life. As a weight bearing exercise, running fresh eye tresses, and strengthens, the bones. This makes is particularly beneficial for women, who tend to lose bone density when oestrogen levels decrease during the menopause. If the physical gains alone do not convince, consider the positive impact on emotional health. The JAMA Psychiatry journal recently published a study which supports the theory that physical activity can be an effective prevention strategy for depression. A regular running schedule can improve sleep and relieve stress, both factors which have a knock-on effect on mental well-being. Moreover, increased physical ability can have a positive impact on body image and raise selfesteem. Who wouldn’t want that? Tempted but don’t know where to start? Try the Couch to 5k programme, offered by running clubs across the UK and available via a range of apps.

Keeping pace with your health.

Wellbeing

Inspiration: As well as Laura, who features on the NHS Couch to 5K podcasts, you can also be coached by celebrities Jo Whiley, Sarah Millican, Sanjeev Kohli or Michael Johnson.

What is Couch to 5K?

Couch to 5K is a running plan for absolute beginners. It was developed by a new runner, Josh Clark, who wanted to help his 50-something mum get off the couch and start running, too. The plan involves 3 runs a week, with a day of rest in between, and a different schedule for each of the 9 weeks.

www.nhs.uk/live-well/exercise/couch-to-5k-week-by-week