The Benefits of Running

Now most of you know that I have not always been the biggest advocate of running. Especially after my knee-op, when the surgeon said to never do any running or any other impact movements. All of which I chose to ignore, and continue with trying to lift heavy weights, and do explosive olympic training, as well on taking on a marathon... Not the best student. 

That being said my knees have never felt stronger, and I am a perfect example of how strength training cures all!

This may not be the best timing after the tragedy in Boston, however we are doing a running theme this month, so head down and smash it!

So here is a quickie on some of the benefits of running, as well as an easy to do, not too challenging, beginners running program!

1. It's so easy

True, some high-tech gear will make your run more fun, but really, all you need is a good pair of shoes, and a supportive sports bra (ladies only please guys), and a road! It couldn't be simpler.

And everyone knows how to run. You may not have perfect form yet, but you already know how to place one foot in front of the other and settle into a comfortable pace.

No new skills to master, no equipment to buy—just get out there and run. If you've never laced up before, be sure to check out the run/walk plan to injury-proof your transition into running.

2. Your knees will thank you

Contrary to popular belief, running doesn't wreck your joints. Osteoarthritis (the most common type of arthritis), occurs when joint-cushioning cartilage starts to break down. Body weight is the biggest osteoarthritis risk factor besides age. Runners are much more likely to be at a normal weight than members of the sedentary population, significantly decreasing their risk of osteoarthritis.

It goes further than just the benefits of weight loss, too. Running bolsters your cartilage by increasing oxygen flow and flushing out toxins, and by strengthening the ligaments around your joints. Hitting the trail also gives your bones a boost, helping to prevent osteoporosis.

Though it's important to treat all running injuries and to replace your shoes often, in the end, running will build your joints up, not tear them down

3. Your heart will thank you too

Running is one of the best ways to give your heart muscle an effective workout. By running regularly you can improve circulation, and reduce the risk of a heart attack, high blood pressure and stroke.

4. Your other training will improve

No matter what you are training for, running is one of the most natural things forms of exercise known to man. Its been around since we had to hunt, or gather our food! So it goes without saying, if your running improves, everything else will improve, as your posture, running gait, leg strength and overall threshold improves!

5. Runners do it in groups…

There is a massive community of runners. Head to any popular route and you will always find other runners doing their thing! Get your friends involved and hit the road. Get fit now in the winter months, so when summer comes along again you can enjoy the sun on the road!

BEGINNER’S RUNNING PROGRAMME

	RUN	WALK	REPEAT
WEEK 1	1 min	90 sec	8 times = 20 mins	Do 3 times a week
WEEK 2	2 mins	1 min	7 times = 21 mins	Do 3 times a week
WEEK 3	3 mins	1 min	6 times = 24 mins	Do 3 times a week
WEEK 4	5 mins	2 mins	4 times = 28 mins	Do 3 times a week
WEEK 5	8 mins	2 mins	3 times = 30 mins	Do 3 times a week
WEEK 6	12 mins	1 min	3 times = 39 mins	Do 3 times a week
WEEK 7	15 mins	1 min	2 times = 32 mins	Do 3 times a week
WEEK 8	30 mins			Well done!