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JOGGING

Why I run

Running is the most beneficial form of exercise for me. 

When I run, I like to listen to music, so running with the beat of my songs, out in the open air feel so motivating. I choose a distance depending on my energy levels - some days I really push myself, and other days I take it slow, a more enjoyable run. It is also a great feeling when you get home, take a shower, and put on some fresh clothes knowing you have done something beneficial for your health :) 

Running with my dog makes my jog a million times better:)))

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One run can change your day, many runs can change your life.

- Anon

COMPONENTS OF FITNESS

BENEFITS

Mental

  • Decreases symptoms of depression

    • Regular aerobic exercise stimulates endorphins​

      • ​"As effective as an intervention for depression as psychotherapy​" (Podium Runner). 

  • Improves learning abilities

    • High level and low-level running boosts levels of the protein BDNF (brain-derived neurotrophic factor),  and the neurotransmitter catecholamine.

  • Sharpens your memory

    • Running increases the production of BDNF​

  • Protects brain-ageing

    • "The basis of brain scans showing a lower rate of brain shrinkage and cognitive decline in elderly test subjects who were physically active" (Podium Runner). 

  • Reduces anxiety 

    • Stimulates endorphins and reduces levels of cortisol

  • Improves sleep

    • Increased temperature, followed after aerobic energy exertion promotes quicker sleep, through decreasing arousal, anxiety, and stress, (similar to cycling). 

  • Helps the brain heal from substance abuse​

    • Running re-normalises levels of serotonin and dopamine, and their production. 

Physical

  • Improves healthy muscles and bones

    • Mechanical stress on the muscles and bones stimulates growth. Positive stress increases bone density and lean muscle mass. 

  • Ensures a healthier heart

    • Reduces the risks. of strokes and heart attacks from burning cholesterol.

      • Maintains the cleanliness of blood vessels. ​

  • Improved cardiovascular system​

    • Improves capillary density around the body, resulting in overall lower blood pressure and lower resting heart rate, (it is aerobic exercise). 

  • Boosts the immune system

    • Improved physical strength enables stronger filtering devices in the trachea + increased number of white blood cells. ​

  • Weight loss

    • Cholesterol burns in veins and arteries, as well as brunt body fat - overall decrease in weight over time when reducing body fat.  

MUSCLE GROUPS & MORE

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Muscles

  • Glutes - Maximus, medius and minimus

    • Provides strength, power and stability around the hip and the pelvis. This is key, as it affects the position of the spine, above and below the knee. ​

  • Quadriceps and hip flexor muscles

    • Stretching your quads before and after running will enable you to exert more strength, and longer strides when running. ​

      • If the psoas, (hip flexor muscle)​ is weak, the rectus femoris, (the only muscle in the quadriceps that crosses the hip and knee) will become "tight and inactive due to it’s increased role in the forward motion (flexing at the hip) of the swinging leg in running gait (Kinetic Revolution). 

  • Core muscles and abdominals

    • By maintaining a strong core, the pelvic, hip and lumbar spine positions will function correctly, reducing the risk of "compensatory movements which can cause injury over time" Kinetic Revolution).

  • Hamstrings

    • Work to extend the hips and flex the knees, however, they are more insignificant compared to the quadriceps. ​

  • Calfs

    • Foot biomechanics will influence the strain on the calves, and an excessive training loads regarding volume, intensity and frequency can increase the chance of an Achilles tendon injury, that is common amongst professional runners. 

How do the feet work? 

  1. As the whole foot is in the air, it is flexed upwards, approximately 45°, in an unnatural position. 

  2. The heel touches the ground first, which is also cushioned by the majority of the shoe. 

  3. Shoes will help stability, or aid correction to the foot position if it rolls, and hits the ground. 

  4. The toes are always the last part of the foot to touch the ground. They enable an extension as they push off the ground, for the next step. 

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SOURCES

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