Best exercise: 10 minutes of running daily can add 3 years to your life, plus make your spine stronger

Health benefits of running: As a weight-bearing activity, running helps build strong bones in the lower body and spine, contributing to overall bone health (Photo: Jenny Hill via Unsplash)

In the past few years, the pandemic has reshaped how we approach fitness. Many turned to running as a mental and emotional outlet, finding solace in the rhythm of their feet hitting the pavement amidst the uncertainties of quarantine life. But beyond its therapeutic benefits, running stands out as one of the most accessible, scalable, and affordable workouts available. It can become your go-to sport, a method of cross-training, or simply a way to clear your mind from the stresses of daily life.

Best of all, there's no need for a gym membership or fancy equipment—just you, a reliable pair of running shoes, and the open road. Of course, a dash of motivation doesn't hurt either.

Lesser-known benefits of running

All you really need to begin is a pair of running shoes. Who can resist the urge to justify a new purchase with the promise of better health and fitness? But running offers far more than just an excuse to shop. Let's explore some lesser-known benefits of running that might just get you lacing up those shoes and hitting the pavement.

Cardiovascular fitness:

Running is highly effective in building cardiovascular fitness, resulting in higher metabolism rates and increased energy levels, says Goa-based fitness trainer Marcel Xavier.

Stronger bones:

As a weight-bearing activity, running helps build strong bones in the lower body and spine, contributing to overall bone health.

Longevity and disease prevention:

Studies show that even as little as five to 10 minutes of running per day can add three years to your life and lower the risk of developing cancer, Alzheimer’s, or Parkinson's disease.

Runner's high:

Experience the euphoria of "Runner's High," a feeling of relaxation, happiness, and decreased pain caused by the release of natural opioids in the brain.

Flow state:

Enter a state of flow or "being in the zone" during long-distance runs, promoting focus, goal orientation, and a sense of control. This makes running an effective coping strategy for stress and anxiety.

Tips and tricks for new runners

Feeling motivated to give running a try? Starting any new workout regimen can be daunting. The good thing is that running has a low threshold for beginners. Here are some insider tips and tricks to keep in mind when you start your running journey:

Start low and slow:

Follow a running programme that gradually eases you into the activity. Avoid the temptation to push too hard too soon. Intervals are a great way to begin, adjusting your walk-to-run ratio as needed.

Focus on time, not distance:

For beginners moving beyond intervals, focus on running for a set amount of time rather than a specific distance. This approach helps improve performance safely and prepares you for longer runs.

Set achievable goals:

Goal setting is key to staying motivated and tracking progress. Set both small and large goals, such as running a certain distance or participating in a race. Achieving these milestones boosts confidence and keeps you motivated.

Join an online community:

Use technology to connect with like-minded individuals. Joining an online running group provides motivation, support, and accountability. Share your progress and challenges with others to stay engaged.

Vary your running routes:

Avoid monotony and potential injury by changing up your running routes regularly. Join local running clubs or explore different trails to keep your runs exciting and engaging.

Fuel your body:

Running requires energy. So fuel your body with carbohydrates for optimal performance. Hydration is also crucial: drink water before, during, and after your run. Sports drinks can be beneficial for longer runs to replenish electrolytes.

Incorporate cross-training:

Prevent burnout and injury by mixing in cross-training activities like strength training, swimming, cycling, or HIIT workouts. Limit running to 3-4 times per week and include active recovery days.

Prioritise stretching and recovery:

Warm up with dynamic stretches before your run and cool down with static stretches afterward. Active recovery days help reduce muscle soreness and improve overall performance.