Running 10km – Running Benefits
I started this program knowing that there were running benefits (otherwise I wouldn’t be doing it!). But I hadn’t looked closely at recent research and other potential benefits. My goal this week was to find evidence to support the widely accepted benefits and also to see if there were any that I was unaware of.
But seriously, I had a look at the Cochrane Library (Free database that includes plain language summaries) and the Physio Evidence Database (some free articles, rates articles/10). I found what you would expect and a few extras:
- Increased heart and lung function
- Increased muscle strength and endurance
- Increased bone density
- Decreased risk of chronic diseases
- Increased ability to control mood
Also, I found one interesting review comparing exercising indoors vs exercising outdoors.
Unfortunately I couldn’t read the full article but the abstract is available here. The review found that “Compared with exercising indoors, exercising in natural environments was associated with greater feelings of revitalization and positive engagement, decreases in tension, confusion, anger, and depression, and increased energy.”
However, the article also noted that the trials that it reviewed were of moderate to low quality so more research was required. That said, incorporating some outdoor exercise into your normal program will add some variety and, potentially, help with your mood. It can also help you achieve the recommended level of physical activity for your age group. Check out the national guidelines here.
We are lucky here on the Mid North Coast with so many outdoor activities that we can get involved in. While I have chosen running, for now, there are many other activities that you can try. If pain is stopping you from doing what you want to do then talk to your physio about other options until you are feeling ready to try again. You can call us at Hoys Physiotherapy to make an appointment or you can book online.