Reducing the risk of heart disease and cortisol levels: doctor names the benefits of running

traumatologist-orthopedist, doctor of physical therapy and sports medicine

“Running is one of the most popular sports. People of all ages and fitness levels go out for morning runs, participate in marathons and organize group runs. Some want to improve fitness, others are looking for a way to cope with stress, and still others enjoy the feeling of freedom. In any case, running has many positive effects, which we will talk about in this piece.”

Physical benefits of running

One of the most significant benefits of running is its positive effects on the cardiovascular system. Regular jogging helps to strengthen the heart, improve its functional characteristics and its ability to pump blood efficiently through the body.

Running lowers the level of “bad” cholesterol and increases the level of “good” cholesterol, which reduces the risk of atherosclerotic plaque formation. All of this helps prevent cardiovascular disease and improve overall health.

This sport also helps to significantly improve the overall physical endurance and preparation of the body for long-term loads. Systematic training develops aerobic capacity, increasing the number of capillaries and improving blood supply to the muscles. This leads to more efficient consumption of oxygen and nutrients by all tissues of the body, which allows you to perform physical work longer without overexertion.

For many people, a significant motivating factor is the opportunity to lose weight. Running is one of the most effective ways to burn calories by engaging large muscle groups. Depending on the intensity and duration of the run, you can expend between 300 and 800 calories per hour. Regular jogging promotes the process of lipolysis – the breakdown of fat deposits, which helps to maintain a slim figure.

Running strengthens not only the heart and muscles, but also tendons and ligaments, increasing their elasticity and preventing injuries. The main muscles involved are the shins, thighs, buttocks and cortical muscles. Their regular strengthening stabilizes the body and helps maintain proper balance. However, it is important to follow the technique of exercises and not to overload the joints to avoid injuries.

Psychological benefits of running

Running is not only good for your physical health – it has a significant impact on your psychological well-being as well. Like other aerobic exercises, it helps to release endorphins, often referred to as “happy hormones”.

These help to reduce stress levels and improve mood. Moderate exercise also lowers levels of cortisol, a stress hormone, which helps the body cope better with emotional stress.

Regular running exercise can improve self-esteem and self-confidence. Each distance covered and goal reached is a small triumph that builds confidence in one’s abilities. Gradual improvement in physical performance, such as speed and endurance, contributes to confidence and self-satisfaction.

Interestingly, running has a positive effect on mental performance as well. Studies show that regular physical activity improves memory, increases concentration and speeds up decision-making processes. This is due to improved blood supply to the brain and increased neuroplasticity – the ability of nerve cells to adapt and form new connections.

Social aspects of running

Group runs, marathons and other running competitions have become an integral part of cultural events in many countries. Participating in such events helps not only to test your strength, but also to get support from like-minded people.

This makes the process of training much more enjoyable and motivating. Running is a powerful tool for improving physical and psychological health.

Regular jogging strengthens the cardiovascular system, increases endurance, promotes weight control and strengthens muscles and tendons. In addition to the physical benefits, running has significant positive effects on emotional well-being, reducing stress levels, increasing self-esteem and improving cognitive abilities.

The social aspects of running provide opportunities to participate in competitions and meet new people. Thus, running is not just a physical activity, but a whole range of measures aimed at improving quality of life and overall well-being.