Running not only helps clear your mind and burn calories effectively, but it also builds strength and endurance. Your body size, pace, and duration of your run might determine the number of calories you burn. It is free to step out on most estates, fields, paths, and roads, and it is a very affordable hobby in our parks. The Arboretum and Karura Forest, for example, are amazing places to run in Kenya. Let us all take advantage and keep moving to boost our immunity especially through this pandemic. A few reasons why you should embrace running include:
RUNNING CLEARS YOUR MIND.
One of the best ways to unwind is to step out, whether for a walk, jog, or run. It helps you focus and can improve your concentration, but most importantly, it clears your mind with every step you take. It gives you some kind of high. Ask the addicts around you and they will mention the release of endorphins. If you are a beginner, you might want to start with moderate walks and build up to brisk walks before you can combine the walks with some jogs. Before you know it, you will have build enough stamina to jog or run for a full hour. Don’t rush it. Build it up.
Run for Your Heart.
The heart is a muscle, and just like biceps grow with dumbbells, your heart flexes its power with every run. Great marathoners have some of the strongest hearts around—not just emotionally, but literally. Want to join their league? Sign up for a full marathon, aim to finish it in under two hours, and let us know how that ambitious adventure turns out. (We’ll wait—hydration breaks included!)
Long runs keep your heart rate elevated, giving your lungs and blood vessels a good workout too. Think of it as an internal service for your body’s engine. The best part? You don’t need a mechanic—just lace up, hit the road, and run. And don’t forget to hydrate like a pro, because even the best engines need coolant.
It Builds Strength and Endurance
High-intensity sprints or interval runs are not just about getting your heart pumping; they’re like the ultimate multitasking workout. While your cardio fitness shoots through the roof, your muscles get a serious dose of endurance training. Picture this: with every stride, you’re building strength that lets you tackle longer runs, climb stairs without puffing, or chase after your kids (or your dog) without waving a white flag.
Running is also a weight-bearing exercise, meaning your body is carrying its own weight—talk about a double workout! This not only helps you stay lean but also strengthens your bones and muscles. It’s why runners often look like a mix between endurance machines and gazelles.
Ever noticed how athletes from almost every sport have running as a staple in their training? From footballers to basketball players, they pound the pavement or hit the track regularly. Why? Because it works! They stay lean, strong, and agile. So if you want to channel your inner Olympian, maybe it’s time to add some sprints to your routine. Who knows? You might start looking so fit that people will think you moonlight as a pro athlete.
And the best part? Running doesn’t come with gym fees, fancy gadgets, or a dress code. Just a good pair of shoes, a bit of grit, and maybe a playlist to keep you company. So, whether you’re chasing endurance, strength, or just your neighbor’s cat, running’s got you covered!
Feel Fitness
Say bye to unwanted body fat.
Fat isn’t just underneath your skin; it is also deep inside your body, around your vital organs (heart, liver, kidney, lungs, veins, and arteries). The more you have of it, the higher your risk of developing serious high blood pressure, diabetes, types of cancer, high cholesterol, and breathing difficulties. Combine running with a healthy, low-calorie diet for effective weight loss and visceral fat loss. Say bye-bye to belly fat.
Run to tone your entire lower body, calves, quads, hamstrings, glutes, and the abdominal group of muscles. I love to incorporate my running plan with a strength program to stay injury-free. The more calories I keep burning as I run is a plus. Increased lean muscle improves my running performance.
Coach Philip.
Do it safely.
- Seek pre-exercise screening or check-up with your doctor before you start.
- Warm-up before you head out and stretch and cool down when you return.
- Start with walking to brisk walking before you can jog or run. Build up gradually.
- Hydrate before, during, and after your run, game or exercise.
- Proper fit of a pair of comfortable running shoes with a shock-absorbing heel, flexible sole that can bend.
- Wear layers of light bright colored fabrics. Have reflective gear.
- Avoid peak periods and keep off dangerous isolated routes.
- Have some company, a spouse, child, neighbor or dog can be of great support and motivation.
- In case of injury, stop your running and seek medical advice.
- Slow down and smell the roses once in a while. Don’t forget to have your rest and recovery as you run.