The Health Benefits Of Running: Is It Good for Your Heart and Lungs?

Posted on September 8, 2021 at 4:00 pm.

When you consider the health benefits of running, it’s easy to understand why it is so popular right now.

Running is a popular workout since it is inexpensive and can be done at any time that is convenient for you. Fun runs, sports races, and marathons are all popular among runners, so don’t forget to contact your local running club if you want to compete with other runners.

In this blog, Health and Fitness advocate and former Ironman, Killian Byrne of the Irish Runner magazine, is going to talk you through some the health benefits of running, he’ll answer if running is good for your heart and lungs, and other things.

And don’t forget to check out our other running related blogs, such as a Beginners Guide to Trail Running.

The Health Benefits of Running

“The saying goes ‘You’ll never regret a run’ and while many might dispute the sentiment, there is overwhelming evidence that being active is one of the best interventions we can undertake to improve our wellbeing.

“While it’s clear that moving more can increase our cardiovascular health, weight loss, improve muscle function and help in regulating pain, recent studies show that exercise can be used as part of a treatment plan for more than 20 conditions including diabetes, heart disease, obesity, chronic back pain and in some cases, exercise can play a role in preventing certain types of cancer.

“Parkrun, the global provider of free 5k events for walkers, runners and volunteers, undertook research to examine the benefits being active has on our physical, mental and emotional health. The results were so strong that parkrun teamed up with GP practises around the UK and Ireland to actually prescribe exercise as a tool in the doctor’s arsenal towards improving their patients lives.”

Is Running Good for you Heart and Lungs?

“What’s becoming clear to the medical profession today is the role exercise can have in supporting our personal mindset.

“Regardless of our age or fitness levels just getting outdoors can help lift our mood. All too often nowadays we find ourselves consumed with the pressures of work, family, finance and home life, concerns which have heightened in the enforced lockdown the Coronavirus has brought upon us.

“We are encouraged to get 30 minutes of activity a day and for many even that is becoming a problem.

“But all is not lost, research from Sport Ireland highlights that since the start of the pandemic over one million people in Ireland have become more active, with running being top of the list of activities we like to do and a study by Asics during the pandemic found that 78% of runners said the activity helps to ‘clear their mind’.

“So what benefits of running are people getting out of it?”

Relieves Stress

“Running gives an opportunity to ‘de-stress’. Getting up, out and away from the desk allows us to forget the pressures of life for a while and whether you chose to run through a forest or jog by the sea the opportunity for a change of scenery provides a rush of endorphins you’ll not find when sitting at your computer in the kitchen. You don’t always have to work up a sweat but being active is an ideal way to boost the body’s ability to deal with tension.”

Enjoy More Family Time

“It’s a chance for family time we may not have had in the past. Long commutes, late meetings, increased workload and lifestyle pressures has meant that previously, families rarely spent any meaningful time in each other’s company. Today, we are not only spending more leisure time together but are actually getting out and exercising together. Children will relish the chance to run with their parents; Parents will treasure the new found time with their children. We’re beginning to understand that the really important things in life are those that are closest to us.”

Achieve Your Goals

“With our running, we get to set personal goals rather than professional ones. The motivation to reach your 10,000 steps, weekly mileage distance or 30 minutes activity a day all work towards deflecting your effort away from the pressures of ‘life’ and focus your emotions towards yourself. Personal goals give us an incentive to maintain the effort we may have planned in our January resolutions. Pick measurable, achievable targets and reward yourself when you reach them. Then when you do achieve your goals, set some more and start again.”

Receive Greater Emotional Support

“Support from friends and family – important because humans are essentially social beasts. Exercising with our family and those in our safe bubble allows us to continue the social connection that has been lost in today’s online ‘zoom meeting’ world. Remember though, exercise connects us emotionally even if we can’t connect physically. We encourage each other to get up and active and reach goals and targets together. Large scale national initiatives like 100 days of walking provide support while helping people reinforce friendships along with building new ones.”

Focus on You

“Most of all though exercise can provide ‘you’ time. Your run, walk, hike or swim is time you can spend in your own thoughts. It is time to think, to contemplate and work through the emotions that may have been weighing on your shoulders with no opportunity for release. Running allows you to direct your attention to yourself rather than on the problems others set you. You’ll be surprised by how much breathing exercises, mindful thinking and mood boosting podcasts can make your run some of the most personally productive time you can get.”

The Benefits of Running for You?

“If you run then you are a runner.

“There’s no special distance or time to reach before the benefits begin, you just need to run. You don’t need to be fast, run far or enter races, you don’t need to have ambitions to run a marathon or collect medals, you just need to start.

“One foot in front of the other. You might jog, then walk, then jog again but consistency will see you get used to being on your feet and what once seems impossible will become normal.

“Three 20 minute runs a week are better than trying to run for an hour every weekend. Don’t overstretch, listen to your body and remember that we never have to run but we do get to run. How we frame our run is key, running is enjoyable and should always be fun.

“The benefits of being active are well documented. It calms us, it makes us more productive, it boosts our brain. Running helps manage stress and improves sleep. Running makes us more productive and increases creativity it. From head to toe the advantages of running are no longer disputed. You might start running to take care of the body but you’ll continue because it’s good for the mind.”

Avoiding Health Risks

Running injuries are common because it is a repetitive, weight-bearing exercise that requires you to work against gravity.

Because shoes help cushion the impact of landing, certain factors, such as not wearing the proper running shoe, can make runners more prone to injury.

However, the most common cause of injury in runners is doing too much too soon. Runners can avoid injury by keeping track of their fitness and making sure they aren’t overtraining.

Injury can occur if you increase your weekly running distance too quickly.

Rest, ice, and pain medication such as aspirin or ibuprofen can be used to treat most overuse injuries.

Our Ultimate Guide to Running for Beginners will tell delve into detail on this subject even more.

But remember, the benefits of running for outweigh the risks.

Find all things running HERE and avail of Free Returns and Free Delivery Over €60.

How To Start Trail Running: A Beginner’s Guide

Posted on June 29, 2021 at 4:41 pm.

Written by Ger Flanagan

Want to bring some more excitement to your running? Well, trail running might just be the new adventure you’ve been looking for and we’ll show you how to start.

If you’re a seasoned road runner runner looking to broaden your horizons and discover new routes, or a novice new to the sport, this guide will tell you everything you need to know about how to start trail running.

If you’re completely new to running, don’t worry – check out our ultimate guide to running for beginners.

So, let the adventure begin.

What is trail running?

Trail running is, quite simply, a run taking in the heart of nature.

It’s like a hybrid between running and hiking, with a bit of cross country thrown in there for good measure too. You get the cardio workout of a road run, build leg strength through ascents and descents, while all the time being surrounded in the most beautiful of scenery.

That doesn’t mean you have to be high in the mountains to go trail running; rugged terrain, forests, even sand dunes at beaches can all classify as trial running.

It requires more concentration as well as more upper body work in maintaining your balance on descents or gaining momentum on ascents.

And don’t forget to watch your footholds.

But the real beauty of trial running is that times aren’t necessarily the be-all and end-all; trial running allows you to get some exercise in perfect harmony with the natural environment.

Top Tips for trail running?

So you know what trail running is, now you’re probably wondering how to get started?

And don’t worry if you’re still a bit apprehensive of giving it a try, these tips will help ease that worry.

Sounds good?

Tip 1: Find a trail

If local geography isn’t your strong point and you’re unsure of where to find trails – fear not.

There’s loads of really good websites that will do the hard work for you, such as Sport Ireland’s Find Your Trails, or Trail Running Ireland.

If that doesn’t work, speak to some of your local running clubs to pick their local knowledge brains.

Tip 2: Focus on time, not distance

While some of you runners might be able to break the 20 minute mark for a 5 kilometre road run, the same distance could take you twice as long on a trail.

So before you head out, consider how long you want to run as opposed to the distance.
That last thing you want to do is tackle a run that is beyond your capabilities.

Tip 3: Keep your eyes on the trail

Trail running offers rugged terrain and injuries can occur if you’re not concentrated on where you are placing your foot. So try and avoid looking around at your surroundings until you have stopped or are walking, because a misstep can lead to a bad injury.

Tip 4: know the route

If you’re tackling a route for the first time, make sure to bring a map of the area or run with someone who knows the area.

You don’t want to get lost!

If you are going running on your own, it’s very important to let someone know where you plan to run or even leave a note in your car at the trail head. Of course, safety is numbers is always the safer option, but we know that isn’t always possible.

Oh, and most GPS watches can allow you to load the route into them too, so check out our guide to finding the best smartwatch for running here.

What you need to start trail running?

As we now know, trail running is different to road running, so there are a few essentials you will need before you hit to hills and forests.

Check them out below:

Trail running shoes: your lightweight racing flats might help to smash your 5k time, but they will not be suitable for trails. A shoe with good support, stability, grip and comfort is absolutely essential. We have a wide range of trail running shoes that will suit all shapes and sizes, so make sure you do your home work on the trails you will be running to find one that suits your needs.
Smartphone: Accidents can happen, and if that rare instance does occur, you will need to be able to contact someone for help. Unlike road running, there’s a good chance you might be the only person in a large vicinity, so you can’t count on someone coming along and helping you if you get in trouble.
Food and water: It’s hugely important to eat and drink before your run, during and after. So bringing a small hydration pack, that includes an electrolyte replacement in your water and an energy bar or energy gel to top up the energy stores.
Suitable clothing: Always be prepared for what the elements might bring. It’s not unlikely you could get the four seasons while out on a trail. So wind jackets, tights and caps may be a necessity.

The benefits of trail running?

There’s no doubt about it, running a nice scenic trails beats slogging it out on a treadmill any day of the week. And there are so many health benefits to running, according to our running expert, Killian Byrne.

Agree?

If so, here are some of the many benefits to trail running.

Mental workout: Navigating the ups and downs of trails will get your brain working in a whole new way. Rather than switching off from the world, you have to really focus on the moment and this can be a really positive boost for you.
Physical workout: Overall, trial running can be much better for your fitness that road running. The resistance of the hills will work wonders on your legs, while the uneven ground can improve flexibility, balance and ankle strength. You’ll also develop better agility due to the fluctuation in stride lengths needed, while down hill running can even improve your speed.
Mental health: Getting out in the fresh air, seeing some countryside and nature and giving you much-needed head space can have a massively positive cognitive response. Try it and we guarantee you won’t be disappointed.
Less impact: Running on the grass, mud and earth is easier on the body than tarmac and concrete. So why not give your joints and bones a break from the impact of road running and swap it for something more gentle. Your body will thank you for it.

Conclusion

So with all this in mind, we feel you are ready to take on the trails and experience something new.

We’ve got you covered at Elverys.ie for anything you need.

Make sure you let us know in the comment section your favourite trails.