Running one mile every day is a great way to start stressing your heart into getting stronger. And don't worry, your body will adapt fairly quickly.
If you are able to run one mile every day for a year, your heart will be very well adapted to the one-mile stressor by the year's end. We've all been there — the last one to finish an athletic event, practically on your hands on your knees, gasping for breath. Okay, so maybe Simone Biles hasn't been there, but we sure have. It's important to remember that your heart and lungs are teammates. They work in tandem to deliver oxygen throughout your body. Your lungs bring fresh oxygen into your body and filter out the gases you do not need, according to The Lung Association.
Your lungs provide your blood with fresh oxygen, delivered to your muscle cells, and acts as a type of fuel when you're working out. When you run a mile every day, your muscles start to need more oxygen.
Your lungs need to work harder to provide your heart with the oxygen that can then be pumped to your muscles via your bloodstream. The stronger your lungs are, the less likely you are to be gasping for breath as you finish your daily mile via American Lung Association.
You may have heard that runners sometimes go during serious races when there isn't time to scope out a port-a-potty. Rest assured, this is not always the case. In fact, running a mile every day has the potential to make your gastrointestinal tract healthier , no embarrassing accidents required. One study revealed that exercise has been proven to improve the gut microbiome in just six weeks via Healthline. However, these benefits fall by the wayside if exercise is discontinued.
The researchers conducting this test found a positive increase in gut microbes that can aid in the production of short-chain fatty acids. The more short-chain fatty acids, the better, in this case. They help ward off inflammatory conditions and a host of diseases in your body.
While GI troubles may be more prominent in the world of long-distance running, you are unlikely to experience that during your daily mile via Runners World. In fact, your gut might actually thank you for the extra little bugs! Many people struggle with dissatisfaction with their bodies to some extent. These feelings are less prevalent but cannot be ignored among men either.
The Marathon Training Academy explains that the Western concept of beauty influences the world and allows our dissatisfaction to simmer. They offer three tips to increase your overall body image: Examine your focus and thought patterns, go on a media cleanse, and focus on strength. Running is a great way to focus on non-scale-related wins and strength gains. Running allows you to set new, tangible goals that have nothing to do with the shape of your body via Marathon Training Academy.
It's also pretty hard to scroll the 'gram while running, so you might as well get moving and skip the social media. Running can also increase mood and confidence, which can change the way you view your body.
If you are struggling with an eating disorder, or know someone who is, help is available. As you age, you may find yourself set in your routine, no longer pursuing new physical adventures. Over the course of the year, I had to put in time to my commitment at all sort of hours of the day. I ran in cold temperatures teens and 20s , in extreme heat degrees and 95 percent humidity.
The goal took me places I never thought to run before. I once ran in circles in parking garages at least 18 times. I once paid for a one-month membership at a gym in Atlanta while traveling for business. I was only there three days, but the hotel gym was being remodeled, and it was the only option I had in cold, rainy Atlanta. I once ran in jeans. The TSA staff looked at me with indifference as I passed them for the fifth time in ten minutes. I was able to run in some of the most beautiful places and cities on Earth.
Kitts and Nevis, and Reykjavik among others. Along the way, as I mentioned above, some folks continued to say, a mile is no big deal. Many days, I put in a lot more than a mile—some days, however, I just put in the minimum. No matter how far I ran, as long as I hit that one mile mark, I met my goal. I'll admit, sometimes committing was hard. Some days I was tired, maybe I met a friend for drinks and now I don't feel like it, I had a cold , I have work, and all that nonsense.
But as I told myself in the beginning, either commit or don't—and I was committing. I learned in this journey that commitment is all about consistency. Most of it is not very sexy—simply me, alone on the streets where I live, or on a treadmill watching the same reruns of SportsCenter and Seinfeld.
I completed my day commitment on January 1, with a 5K run on the beach at Kiawah Island just outside of Charleston, South Carolina. My family was there with me, and my wife ran one mile of the 5K with me. My wife supported me the entire time, always giving me the freedom to reach my goal, even if that meant more work for her.
She points to a study that found running for 20 minutes a day improved sleep quality and decreased the amount of time people spent awake after they initially fell asleep. This one might also surprise you, especially if you've heard that running can be tough on your knees.
But according to Todd Buckingham, exercise physiologist at the Mary Free Bed Sports Rehabilitation Performance Lab , the assertion that running is bad for your joints "is a complete myth. In fact, runners have healthier knees than non-runners," he says.
Two years before, the European Journal of Applied Physiology published findings that running appears to improve the biochemical environment of the knees, decreasing the protein cytokine that causes inflammation that has been connected to degenerative joint disease.
So, you must be smart about your running," adds Buckingham. Running a mile can provide a number of long-term health benefits, as well. Cardiovascular disease is the leading cause of death for men and women in the United States. But physical activity, including running, has been shown to decrease the risk of heart disease significantly, even if done for modest amounts of time or intensity. While they are both excellent forms of cardio, there are different health benefits and risks associated with running versus walking.
Compared to walking, running burns more calories and burns fat more quickly. However, for those fairly early on in their fitness journey, or who are currently recovering from previous injuries, running might not be the safer option.
Since running puts more stress on the muscles, there is the potential that new runners could experience leg, hamstring, glute, and core injuries via Women's Health. So, for those weighing their cardio options , we have uncovered what exactly happens to your body when you regularly run, including those who opt to run a mile every day. According to cardiothoracic surgeon Dr.
Alphonse DeLucia, running every day can lower your blood pressure and cholesterol levels — two changes that can benefit the function of your heart. Running on a daily basis can also strengthen the heart muscle by giving it a "workout. Hitting the pavement on a daily basis also has the potential to improve the functioning of your lungs, since running teaches your lungs how to deliver more oxygen to the bloodstream in an efficient manner.
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