How Does Running Help You?

By Joanne Lillie, shapemag.co.za

Banish cellulite, lose weight and fight flu - who'd have thought you could do all this with just a pair of running shoes?

Exercise is key in any sound health or weight-loss programme. So why not choose an option that requires the least hardship, expense and schlep, but offers the most benefits? Running's not only a great way to get some fresh air, it's also a good way to make the most of the great outdoors, and you can do it anytime, anywhere - with your partner, with friends, or in solitude if you choose. Need more convincing? Then check out this impressive list of benefits.

RUNNING:

Keeps wrinkles at bay
Scientists at Rutgers University in the US say the increased circulation from exercise delivers oxygen and nutrients to skin cells more effectively, and flushes toxins out. Exercise also enhances collagen production, which helps to reduce the appearance of wrinkles and speeds up the healing process. Just don't forget to apply lashings of sunscreen on everyday, whether it's sunny or not, as those benefits could soon be undermined by sun damage, warns Shape beauty editor, Elsa Krüger.

Makes you happy
One word: endorphins. Every seasoned runner will smile knowingly when you ask why they're addicted to it. The so-called runners' high is an open secret. "There's nothing quite like the euphoria you get after a long run," says Sarah Murphy, a 28-year-old runner from Cape Town. "It's definitely part of the reason I love to train and race. I wouldn't consider myself a serious athlete, but if I miss a run, I feel withdrawal symptoms. It must be the best legal high you can get!" Just three light 20-minute runs a week can give a significant lift. In fact, therapists are increasingly prescribing exercise therapy for depression, fatigue and stress.

Controls cholesterol
"Running lowers bad cholesterol (LDL), raises good cholesterol (HDL) and reduces the risk of blood clots. After a year of reg-ular running, your cholesterol levels will improve enough to extend your life expectancy," says Tiaan Campher, a biokineticist at the Sports Science Institute of SA.

Helps eliminate cellulite
Some say running's the best "orange-peel" buster around, as the blood flow is increased in the areas that count (your bum and thighs), helping to keep skin smooth, nourished and toned.

Leads to better sex
Apart from having more energy and an enhanced mood, scientists at the Harvard School of Public Health found that running regularly means you'll have less of a chance to develop problems in the bedroom. "The increased blood flow around the body caused by regular running means that both men and women experience a more potent love life," says Campher.

Boosts your immunity
Due to the increased creation of lymphocytes (white blood cells that attack disease), your immunity improves, which is probably why runners are generally healthier than those who don't exercise. Active people report fewer illnesses and recover faster when they do get sick, reports the British Journal of Sports Medicine.

Keeps you young
The fresh air, fun and new-found joy help to keep you young at heart, and studies have shown that running stimulates the pituitary gland - increasing the human growth hormone. (Some celebrities use human growth hormone injections to look younger.)

Burns off the kilograms
Running is amongst the most effective exercises for burning kilojoules because you use your entire body. Thirty minutes of running burns 40 percent more kJ than the second-best weight-loss exercise, cycling. (Running for half an hour can torch 1700 kJ; cycling around 1000 kJ.)

Stephanie Elson, a biokineticist from Johannesburg, says: "Moderate intensity exercise targets fat stores as a source of energy and as you become fitter, your resting metabolism increases. Increasing your resting metabolism means you're able to burn fat, even while you're at rest."

Campher adds that if you're struggling to control cravings, the good news is that running tends to lessen your appetite.

Lengthens your life
Researchers have proven running reduces your risk of many chronic diseases, such as stroke, breast cancer, coronary heart disease, type-2 diabetes, obesity, hypertension and osteoporosis. Running also reduces the risk of heart attack by lowering your blood pressure, strengthening your heart and maintaining the elasticity of your arteries.

Regular exercise can help your body respond to insulin and is known to be effective in managing blood glucose. Exercise can also lower blood glucose and possibly reduce the amount of medication you need to treat diabetes, or even eliminate the need for medication. The best part is, this therapy is available to everyone for free! It's easy - if you can walk, you can run.

Gives you energy
Running doesn't sap energy, but rather invigorates you. Perhaps due to increased circulation, a revved metabolism and the increased sense of power and wellbeing, it's one of the greatest benefits of running.

Strengthens your bones
A survey by the National Osteoporosis Foundation in the US found that 85 percent of women assume they're not at risk for osteoporosis - the disease which makes bones brittle and can lead to debilitating fractures. While most women don't develop the disease until their 50s, "the measures you take in your 20s, 30s and even 40s play an enormous role in determining your bone health later in life," says Professor Miriam Nelson, author of Strong Women, Strong Bones (Perigee Trade).

She points out that running is one of the best exercises for bone strength, as it's weight-bearing, and stimulates bone formation. "Your skeleton adapts to the pressure of gravity by building more bone cells," she says.

"Running works directly on your bones in your legs, hips and lower spine to help slow down mineral loss. And researchers say women whose menstrual periods are (or were) normal, and who are physically active, have increased bone mass in the legs and back - the two areas most commonly affected by osteoporosis," says Elson.

Makes you clever
Science says exercising your body builds a better brain too. Moving your body positively affects the hippocampus, a part of the brain related to memory and learning. Researchers found that adult mice doubled the number of new brain cells in the hippocampus when they had access to running wheels.

Exercise can actually alter some molecular mechanisms that enhance your brainpower, plus, regular exercise prevents the negative effects of chronic stress on the brain at a molecular level. Researchers have found that employees who participate in physical activity have reported greater enjoyment of their work, increased concentration and mental alertness and improved cooperation and relationships with colleagues, says Elson.

Helps you sleep better
As long as your run ends at least three hours before you go to bed, you'll find that consistent running delivers quality, restful hours. The more vigorously you run, the deeper you'll sleep later on, say the international editors of Runner's World.

Builds confidence
Training for and achieving your goals is incredibly motivating and empowering. Exercising will make you look and feel great, and running is also a good way to meet people and make new friends. There are lots of clubs and communities you can get involved with, where you'll meet healthy, like-minded people who'll support you in reaching your goals, says Elson.

RUN AWAY FROM INJURIES
Training for your first race is exciting, but it can be risky too, according to a study published in the British Journal of Sports Medicine. Researchers found that newbies preparing for an event were twice as likely to get injured. To stay strong:

Start easy
Too many kilometres too soon may mean you're setting yourself up for overuse injuries, says Dr William Roberts, a fellow of the American College of Sports Medicine. During each run, focus on time instead of distance, and add just one minute to each session.

Strengthen your legs
Do half-squats with maximum effort and you'll be able to run 20 percent longer before you start to tire, says a study in Medicine & Science in Sports & Exercise. To do them, hold a 5kg dumbbell in each hand at your sides, bend your knees about 45 degrees, then rise and repeat. Do 3 sets of 10 reps 3 times a week