I typically have a more diverse set of topics here on the blog, but I guess this week will just be all about health & fitness. (To be honest, my entire week has been nothing but going to the gym and working, so I don’t have a vast selection of day-to-day activities to write about.) On today’s gym outing, I went for a run, and while on this run, it got me thinking: Since getting back into running shape, I’ve noticed a ton of personal health benefits from running.
So that’s what we’re looking at in this post: 5 big health benefits from running that I’ve personally experienced.
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Overall Less Body Fat
Okay, so this one is a kind of a gimme. Still, I can’t deny this benefit is true.
I mean, there’s a reason a lean, defined physique is often referred to a “runner’s body.” When most people think fat loss, they think of cardio — and when most people think of cardio, they think of running. The two (fat loss and running) have kind of become synonymous.
While I know I cannot attribute 100% of my fat loss to running (I know diet and resistance training also played massive roles in this), I can’t not attribute any credit to running. To lose body fat, you need to burn more calories than you consume.
And I’m sorry, but I have yet to find an exercise (cardio or not) that burns more calories faster or more efficiently than running. If you know of one, however, please let me know!
Lower Resting Heart Rate
The next health benefit from running I’ve identified is a lower resting heart rate. When I was at my heaviest, my resting heart rate often fluctuated between the mid-80s to low-90s. YIKES!
Today, my resting heart rate normally resides in the mid-40s to low-50s range. Sometimes, especially when I’m sleeping, it dips into the mid- to high-30s.
Because your heart rate is pretty telling of general heart health, this lower resting heart rate has shown me how much my heart function has improved. And because your heart is so — well, essential — that’s great news!
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Lower Active Heart Rate
In addition to a lower resting heart rate, I’ve noticed a lower active heart rate, too.
When at a heavier point in my life, my heart rate would skyrocket during exercise. Cardio would easily push my heart rate into the mid- to upper-170s BPM, and lifting could also push my heart rate up into the mid- to upper-150s without much effort.
Now, even when I’m running low- to mid-7:00 miles, my heart rate sticks solidly to the 140s. Only if I’m really pushing (like, sprinting) can I get my heart rate into those 160s+. I experience a lower active heart rate while lifting, too. During strength workouts, my heart rate hovers around the 120 range. Really, it’s only toward the end of a lift, when I’m just completely gassed, do I see my heart rate even touch the 140s.
At first, I found this lower heart rate frustrating as all get out because it made ripping through calories so much harder. (And I’m a bit lot of a nut when it comes to my Apple Watch Move Goal.) But really, as I need to remind myself, it’s a great sign because your active heart rate is super indicative of your cardiovascular health.
Improved VO2 Max
Okay, so to be honest, I (as a more humanities-leaning individual) don’t fully understand the science behind this one. I do, however, understand the basics and understand how an improved VO2 max has benefitted me personally. 😊
VO2 max, in essence, refers to how well your body can consume and utilize oxygen. Put simply: the higher your VO2 max, the more energy your body can produce.
As you heighten your VO2 max, you’ll experience increased stamina — and not only while exercising. The more I’ve continued running, the more energy and stamina in general I’ve noticed having.
When I had fallen out of the running habit, I was always sleepy, always napping, and just always so lethargic. These days, however, I find myself just so much more energized throughout the day. This, I can attribute to my increased VO2 max.
Greater Enjoyment Running
The fifth and final health benefit from running I’ve experienced is, quite simply, greater enjoyment from running. While it might seem silly or obvious, the one is true. The more I’ve run, the more I enjoy it. In fact, on occasion (definitely not every time), I think I’ve even experienced that fabled “runner’s high,” which does wonders for one’s mental health.
While not every run is a great one, and it doesn’t matter if I’m planning on two miles or ten, I look forward to my run every single day. And on days I don’t run — oh my lanta, I get antsy! It’s just become a habit.
So now I’m wondering: If you’re a runner, too, what health benefits from running have you experienced? Let me know in the comments!
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I’m definitely not a runner but do enjoy nice, long walks. It’s good to read about all the benefits to running though – maybe one day in the future I’ll get there!
This post is inspiring because I am trying to get back into my workouts.
Very informative blog post, John. I like your simplified explanation of VO2 Max. I believe that sensible eating and exercise is like a horse and carriage, you can’t have one without the other if you want to achieve your weight-loss goals. Thanks for sharing.