Your body weight and age are two factors that determine how fast you can run. An average person takes up 20 to 30 minutes to knock out a mile, while it only takes a mere 11 minutes for a fast runner. Regardless whether you are a slow or fast runner, running a mile day can benefit you in ways aplenty. Doing so can help you burn 121 calories, which is equivalent to the 14 oz. chocolate pudding you just ate for dessert.
If you can devote one or two hours of your time watching shows on YouTube or Netflix, why not going out for a quick run, as well? Continue reading to learn more about its amazing benefits!
Benefits of Running a Mile Each Day
1. Strengthens the heart
Strengthening your heart is as easy as running a mile a day. It also lowers your risk of cardiovascular diseases. Running is a simple, yet vigorous physical activity. It gets your heart pumping, which leads to an increase in heart rate. An increased heart rate is not always a red flag for a heart condition. Unless your body is at rest, an increase in heart rate is actually advantageous.
Running trains your heart to become more efficient at delivering oxygen and nutrient-rich blood throughout your body. Ultimately, this improved efficiency will sustain, despite your heart beating at a normal rate when you're at rest.
2. Tones muscles and increases bone density
Contrary to myths, running won't fracture your bones. You can take an athlete's word for it!
Running is a form of high-impact exercise. Just like muscles, your bones instantly react to the pressure caused by your foot each time it hits the ground. This phenomenon increases bone density, causing them to become stronger.
Likewise, your leg muscles contract and relax alternately; thus, making them stronger and leaner. You simply can't find a professional runner who doesn't own a pair of firm legs that could kick like a horse.
3. Provides therapeutic effects
Run a mile a day to fight depression and stress. Endorphins are released by the body when you run. These chemicals interact with the opiate receptors of your brain and provide an analgesic effect. In other words, it reduces your perception of pain and correlates to a positive feeling.
4. Promotes respiratory health
In addition to improved circulation, running also promotes respiratory health. Run a mile a day, and you'll see how everyday tasks such as climbing stairs, chasing after your children or carrying heavy items become an easy feat.
How to Prepare for a Run
If you think a brand new pair of sneakers is all you need, then you are wrong. Below are helpful tips to ensure running is enjoyable and effective. Warming up is an important prelude to any physical activity as it prepares the muscles to work.
- Eat wisely
Food is your fuel, so make sure you eat before you run. If you've had a heavy meal, wait for two to three hours before running. A full stomach causes discomfort and reduces your performance.
Opt for highly digestible foods if you want to head out as soon as possible. Recommendations include granola bars, oatmeal, or toast for carbohydrates, as well as nuts or grilled meat for protein. Fatty foods such as bacon and fries will sit on your stomach for a while, so they are best avoided.
- Wear the proper attire
For women, a good sports bra and a moisture-wicking pair of tights or capris are the best choices. Men, on the other hand, should choose running shorts instead of heavy jogging bottoms for freedom of movement. Steer clear from all-cotton shirts and socks as this will make you feel as though you just dunked yourself in a puddle.
Moreover, choose a decent pair of running shoes that provide your heel a snug fit, as well as enough wriggle room for your toes. Unlike a regular pair of shoes, running shoe feature midsole cushioning and arch support. Both features lessen the stress placed between your ankles and heel when running. Therefore, running shoes provides stability and safety for enhanced body mechanics.
- Keep yourself hydrated
The importance of a well-hydrated body can't be stressed enough. Drink a lot of water during the day, but avoid chugging more than two glasses for half an hour before you run. Otherwise, you will find yourself bloated and needing to urinate while you're out.
Running 1 mile a day can pave the way for a number of health benefits. It is an exercise that benefits your body and soul. For when you run, your imagination flies as you breathe in fresh air and gaze at your wonderful surroundings!
However, running isn't simply putting one foot after the other. You also need to observe proper dietary habits and other necessary adjustments to optimize your greatest wealth: your health.