Estimated read time: 5 minutes.
Running twice a week can offer some great health benefits. For starters, running can help you lose weight and improve your cardiovascular health. Additionally, running can help reduce your risk of disease and improve your overall fitness level.
So if you’re looking for an effective way to stay healthy, start running twice a week.
The Benefits of Running Twice a Week?
There are many benefits of running. Recent research published in the journal Progress in Cardiovascular Disease has shown that one run will add 7 hours to your life. That means if you run twice a week, you could potentially extend your life by several years. According to the study, people who run will live three years longer than those who don’t run.
Running will also keep your bones strong. As you age, your bones tend to become weaker and more brittle. Running can help to prevent this by keeping your bones strong and healthy. Additionally, running can help to improve your joint health.
Your blood pressure, blood flow, and cholesterol levels will also improve with running. Running can help to lower your LDL (“bad”) cholesterol and raise your HDL (“good”) cholesterol. Additionally, running can help to lower your blood pressure.
Running can also help to reduce your risk of disease. Studies have shown that running can help to reduce your risk of heart disease (study: Is running associated with a lower risk of all-cause, cardiovascular and cancer mortality, and is the more, the better? A systematic review and meta-analysis), stroke (study: Association of Accelerometer-Measured Sedentary Time and Physical Activity With Risk of Stroke Among US Adults), cancer (study: Association of Leisure-Time Physical Activity With Risk of 26 Types of Cancer in 1.44 Million Adults), and other diseases.
Another great benefit of running is that it can help you to manage your stress levels better. When you run, your body releases endorphins, which have mood-boosting effects. So if you’re feeling stressed out, a run can help you feel mentally and physically better.
Running and physical exercise stimulates your brain and can help to improve your memory and cognitive function. A recent study published in the journal Frontiers in Human Neuroscience (Exercise Training Improves Memory Performance in Older Adults: A Narrative Review of Evidence and Possible Mechanisms) found that physical exercise can help improve memory and cognitive function in older adults.
How Does Running Help You Lose Weight and Get in Shape?
Running can help you lose weight and get in shape for several reasons. First, running is an excellent way to burn calories. Running burns more calories in a shorter time than other forms of exercise. Additionally, running can help to increase your metabolism, which will help you burn even more calories throughout the day.
Another reason running can help you lose weight is that it can help build lean muscle mass. As you run, your muscles will become stronger and more toned. This increased muscle mass will help to boost your metabolism even further, resulting in even more weight loss.
The only thing you must watch out for is the hunger pangs. Make sure to keep your calorie intake in check so you don’t end up overeating after your runs.
Why Is Running Such an Effective Form of Exercise?
Running is an effective form of exercise because it is a weight-bearing activity. This means that your body has to work against gravity to move forward, which results in an excellent workout for your legs and core muscles.
Additionally, running is a low-impact form of exercise, which means it is easy on your joints. So running is a great option if you are looking for an effective way to get in shape without putting too much strain on your body.
How Can You Get Started With Running Twice a Week?
The best way to start running is to have a training plan, start slowly, and gradually increase your mileage. If you are starting out, try running for 10-15 minutes at a time. Once you feel comfortable with this, you can increase your mileage by adding 5-10 minutes to your weekly runs.
New runners should also make sure to take walking breaks as needed. This will help you to avoid overworking your muscles and increase your chances of sticking with your new exercise routine.
It’s also important to listen to your body and take rest days when you need them. If you are tired or sore, taking a day off from running is okay. You don’t want to push yourself too hard and risk injury.
Finally, make sure to warm up before each run and cool down afterward. A good warm-up will help to prepare your body for exercise and prevent injury. After your run, cool down with a light walk or some static stretches.
By following these tips, you’ll be on your way to reaping all the benefits of running twice a week in no time!
So there you have it! These are just a few of the many benefits of running twice a week. If you’re looking for an effective way to improve your health, start running twice a week. You’ll be glad you did!