Megan Hill

ENG 111
Professor Williams
24 November 2023
Running and Health

It’s New Year’s Resolution time again. Exercise and weight loss are at the top of

almost everyone’s list. But gym memberships are expensive, and you’d rather be

outdoors. Maybe running is for you. This article is for those thinking of running to get in

shape and lose some weight.

The “good” in running. Running is a physically demanding sport that builds

stamina and promotes weight loss. Running stresses your heart, lungs, and vascular

system to increase your cardiorespiratory strength and endurance. It reduces your risk of

disease by positively influencing your blood pressure and circulation. Running is a high

impact, weight-bearing activity that helps strengthen your bones. Best of all, running

improves your mental health and mood.

The “bad” in running. With every good comes some bad. The repeated stress on

your body from running can cause injury. Novice runners are injured more often than

experienced runners. Knowing how to avoid overdoing it and listening to your body

when it needs a break can help reduce the risk of injury. Running is mostly a lower body

workout, so cross-training is important. Doing other activities like yoga, swimming, and

weight training reduces your risk of muscle imbalance and potential injury, and it gives

your bones and joints a break from the impact of running.

Getting started. It’s important to know how to remain healthy while running to

avoid injuries.
Megan Hill
ENG 111
Professor Williams
24 November 2023
Shoes. A good pair of running shoes is essential. Everyone’s foot structure and

gait are different. It’s important to get the right shoes for you. I highly suggest having

someone at a running store help choose your running shoes.

Training plan. Following a training program will keep you motivated and reduce

your risk of injury. There are many programs online that provide a plan for beginners.

Choose a plan that progresses slowly. It’s ok to start with walking and gradually add

running each day. Increasing milage too quickly can cause injury.

Eat right. Nutrition for runners is just as important as the actual workout.

Running is a high intensity workout and burns a lot of calories. A runner’s diet must fuel

the body for a workout and provide the right nutrient resources required for your body to

recover after a run. A runner’s diet should consist of a balance of carbohydrates, protein,

and fat.

Carbohydrates. Not all carbohydrates are the same. There are simple

carbohydrates and complex carbohydrates. Simple carbohydrates, such as dried fruit and

cereals, are digested and absorbed very quickly but do not provide sustained energy. A

runner’s diet should include some simple carbohydrates. Complex carbohydrates take

longer to break down, so they provide sustainable energy, increase fullness, and aid

digestion. Most of the carbohydrates you eat should be complex carbohydrates. Good

sources of complex carbohydrates for runners include whole grains, green leafy

vegetables, and fresh fruits.

Megan Hill
ENG 111
Professor Williams
24 November 2023
Protein. Protein is vital for runners because it helps refuel and repair your muscles

after training. A 3:1 or 4:1 ratio of carbohydrates to protein has been shown to best help

your body recover from your workout. Healthy protein sources include fish, lean meat,

and poultry.

Train your brain. Running is just as much a mental sport as a physical sport.

There will be days when you don’t feel like running. Maybe you’re had a long day at

work. Maybe you’re a little stiff or sore. The best thing to do in either case is dig deep for

motivation and run anyway! Train your brain to combat fatigue. Set a realistic goal.

Listen to music. Your mind is the most powerful tool to improve running performance. It

will take time and practice to improve your mental game. Be patient with yourself.

Listen to your body. The best way to ruin your New Year’s Resolution and give

up on your exercise plan is to overdo it and injure yourself. A little bit of soreness and

stiffness is part of any new exercise program. But, if there is pain and swelling, then stop

and seek medical attention if necessary. Taking an extra day or two off from running is

better than causing your body further injury.

Safety first. Every runner should listen to his or her body and slow down and stop

if necessary. Wear an ID band, just in case something bad happens. And always consult a

doctor before beginning any exercise program.