Over 18\u00a0million U.S. runners can vouch that running is one of the most physically and mentally beneficial sports to pursue at any age. From improving heart health to increasing bone mass and overall happiness, the following reasons prove that running is tops for your overall wellbeing \u2026<\/p>\n
It\u2019s Easy, It\u2019s Cheap<\/h4>\n
Spend your time and money elsewhere\u2014no specialized skills or equipment are required to go out for a jog. It\u2019s literally as easy as heading out the door. You won\u2019t need to worry about monthly gym expenses or costly gear other than investing in a good pair of sneakers.<\/p>\n
![\"USA](\"https:\/\/healthyaging.net\/magazine\/wp-content\/uploads\/2016\/10\/Masters-Outdoors-2-USATF568-Photo-courtesy-of-USATF-750w.jpg\")
USA Track & Field Masters Outdoor Championships Kentner Stadium, Winston Salem, NC, 2014. Photo: USATF<\/p><\/div>\n
It\u2019s Good for You<\/h4>\n
Time and time again, we hear about the importance of exercise for physical fitness. Lowered obesity, greater bone density, and decreased risk of cancer are just some of the many physical benefits of a daily run. So why not lace up and grab some fresh air?<\/p>\n
You don\u2019t need to be fast. You don\u2019t need to be competitive. Enjoy your time outdoors, clear your mind, and join a club or invite some friends for a fun experience while reaping all of the health advantages of exercise.<\/p>\n
Dr. Harvey Simon, an associate professor of medicine at the Harvard-affiliated Massachusetts General Hospital, has seen too many patients avoid jogging and exercise because they confuse competition with fun fitness. \u201cUnfortunately most people have blurred the distinction between exercising for health and wellbeing and exercising for fitness in an athletic, competitive sense,\u201d he said in an interview with Harvard Health Publications.<\/p>\n
Dr. Simon stresses that very little effort is required to gain enormous health benefits from exercise\u2014meaning you won\u2019t have to be drooped over in exhaustion and sweating like you just fell into a pool if that\u2019s not your cup of tea. He also asserts the harsh reality that those who live sedentary lifestyles are far more likely to spend their later years with health issues and doctors\u2019 visits.<\/p>\n
What\u2019s more? Jogging can increase bone density and prevent osteoporosis. The National Osteoporosis Foundation recommends high-impact and weight-bearing exercises such as running to strengthen muscles and boost bone health.<\/p>\n
Seemingly infinite studies and research examining the relationship between exercise and overall health supports Dr. Simon\u2019s statements.<\/p>\n
Running or jogging for fun and fitness not only increases quality of life, but quantity as well. The Aerobics Center Longitudinal Study conducted in Dallas, Texas from 1974 to 2002 examined 55,137 adults aged 18 to 100 and revealed that runners lived an average of 3 years longer than non-runners.<\/p>\n
It\u2019s a Cancer Fighter<\/h4>\n
One reason why runners may live longer is because jogging and other forms of exercise reduces cancer risk and can even help defeat cancer. According to The International Agency for Research on Cancer, jogging or daily exercise can prevent one fourth to one third of cancer cases.<\/p>\n
Among the most common cancers, The International Agency for Research on Cancer reports that the risk of acquiring breast, colon, or prostate cancer is especially reduced by exercise and a healthy diet.<\/p>\n
Jogging may also help conquer cancer after diagnosis! A study published in the International Journal of Cancer, which involved 986 breast cancer survivors, confirmed that the mortality rates of breast cancer significantly decrease with daily physical activity. Author of the study, Paul T. Williams, concludes that running post-diagnosis is significantly more effective than walking as exercise.<\/p>\n
One of the reasons why jogging may be healthier than walking is because it takes double the time to gain health benefits from walking, Williams suggests. \u201cResults suggest that substantial reductions in breast cancer may be achieved by: promoting running rather than walking and promoting a greater exercise dose than currently recommended,\u201d Williams said.<\/p>\n
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Warming up to run. Photo: Abigail Keenan, \u00a0Unsplash<\/p><\/div>\n
Falling in Love<\/h4>\n
Even though the physical health benefits of a running routine are widely acknowledged, getting yourself out the door can sometimes feel like a daunting task. On those long, tiresome days when you want to sit on the couch and hope that your eyes moving to watch TV is enough exercise, the thought of running may seem like an impossibility. But trust us\u2014once you push yourself out the door you will return feeling refreshed and rejuvenated!<\/p>\n
OK, so you might not always return home blissful and buoyant after a run or jog. There may be days where you feel difficulty simply lifting your feet off the ground, especially if you\u2019ve just started a routine. On particularly sluggish days, you may wonder how some people are insane enough to run marathons, Ironmans, or even just 5Ks.<\/p>\n
\u201cI\u2019ll never be one of those runners,\u201d you mumble breathlessly as you wipe the sweat from your forehead. But two years later, you find yourself in a mob of people of every age decked in sweatbands, short-shorts, and smelling of overused sneakers. You\u2019re at the starting line of your first marathon.<\/p>\n
Author and longtime runner Jen A. Miller recalls that she once considered runners and joggers \u201cskinny weirdos in tiny split shorts and calf-high white cotton socks,\u201d in her book Running, A Love Story. After her dad convinced her to run on a hot summer day to prepare for the upcoming soccer season, Miller returned home panting and soaked in sweat, yelling \u201cnever again!\u201d as she slammed the door and cooled herself by the fan.<\/p>\n
Miller forgot to knock on wood when she yelled her resentment for running that day, because once she exited college and entered the workforce, she found herself running again and again.<\/p>\n
While, at first, Miller gave running a second chance to increase her physical fitness and to write about it for a magazine job, she soon ended up becoming what she never dreamed she would: a runner. She no longer runs specifically for health benefits or personal records, but for greater quality of life. \u201cI\u2019m not running away from anything, or toward anything. I run because I like it. It\u2019s a cleanser for my mind, body, and soul,\u201d she writes.<\/p>\n
Of course, falling in love has its set of complications. There will be days where your muscles ask for mercy and you feel slow as a snail, days when you question \u201cwas this the right choice?\u201d But after a couple days of doubt, you decide to give running another chance.<\/p>\n
You push yourself out there once again and feel weightless as daily concerns melt away. Now, it\u2019s certain\u2014you\u2019re hooked, and there\u2019s no going back.<\/p>\n
![\"On](\"https:\/\/healthyaging.net\/magazine\/wp-content\/uploads\/2016\/10\/William-Stitt-Unsplash-750w.jpg\")
On your mark…the exhilaration before a race. Photo: William Stitt, Unsplash<\/p><\/div>\n
Jogging for Mental Health<\/h4>\n
As you nervously await the gunshot that marks the start of the race, you realize you\u2019re now a part of the running community you used to call \u201cthe crazies.\u201d<\/p>\n
You spot the stubby white-haired man who always wins his 5K age group. You catch site of the lanky brunette who runs through rain, snow, sleet\u2014basically anything short of a tornado.<\/p>\n
As you begin to glimpse familiar faces, it dawns on you: you\u2019re now one of them. \u201cHow did this happen?\u201d you ask yourself. Running, out of all sports?<\/p>\n
The answer is simple. Running and jogging improves mental health in all sorts of ways, making you crave more after committing to a routine.<\/p>\n
Neuroscientist Daniella Schiller notes that the soothing effects of jogging boosts general happiness and mental health. \u201cMental health providers often \u2018prescribe\u2019 jogging as an effective routine for coping with depression, stress, and anxiety,\u201d writes Schiller in her article, \u201cRunning to Forget\u201d which appeared in the International Journal of Neuropsychopharmacology (IJNP). She adds that running and jogging are sometimes described as addictive or self-medicating due to the positive impact it has on mood.<\/p>\n
Dr. Jennifer Carter, a counselor and sports psychologist, said in an article published by the American Psychological Association, she often prescribes exercise to her patients as a healing agent for anxiety and depression that can lead to increased happiness and mental health. \u201cI think clinical and counseling psychologists could do a better job of incorporating exercise into treatment,\u201d Carter said.<\/p>\n
Although some psychologists remain slightly skeptical regarding the intensity of correlation between exercise and mood, some evidence suggests that daily exercise is as effective in treating depression as antidepressants.<\/p>\n
Treatment of major depressive disorder with exercise is comparable to treatment with antidepressants, Dr. James Blumenthal, a clinical psychologist at Duke University, found. \u201cExercise seems not only important for treating depression, but also in preventing relapse,\u201d Blumenthal said, according to an American Psychological Association article.<\/p>\n
In fact, multiple studies indicate that active people are generally happier than inactive people and that active people who cease exercise become more depressed than those who continued a routine.<\/p>\n
And then there\u2019s the famous \u201crunner\u2019s high,\u201d the ubiquitous badge of honor for hard core pavement pounders. Typically only seasoned runners who can comfortably log three to four miles without stopping will experience this tribal phenomenon.<\/p>\n
The Encyclopedia of Sport and Exercise Psychology describes the runner\u2019s high as, \u201ca euphoric sensation reportedly experienced while running, in which the runner feels a heightened sense of wellbeing, enhanced appreciation of nature, and transcendence of barriers of time and space.\u201d<\/p>\n
Recent research reveals that the runner\u2019s high is caused by a release of endorphins and an increase in endocannabinoids. Scientists for the Proceedings of the National Academy of Sciences of the United States of America (PNAS) discovered that levels of endocannabinoids had elevated in mice which were running on a wheel. As a result, the anxiety levels decreased and the sensation of pain subsided in the mice.<\/p>\n
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USA Track & Field \u00a0Masters Outdoor Championships Kentner Stadium,\u00a0Winston-Salem, NC, 2014. Photo: Photo courtesy \u00a0of USATF<\/p><\/div>\n
Never Too Late<\/h4>\n
Considering the range of mental and physical health benefits from an easy-effort running routine, why not start at a comfortable pace and make it enjoyable? That\u2019s what the Vonda, Canada born track star and winner of 750 gold medals in master\u2019s track and field, Olga Kotelko, set out to do at the age of 77.<\/p>\n
After retiring from a long teaching career in New Westminster, Canada at the age of 65, Kotelko turned to sports for a fun way to stay active. She joined an aqua fit club and a softball team. But once one of her team members toppled over her to catch the ball, Olga decided she\u2019d be better suited in a non-contact sport that was more versatile than standing at a plate to catch softballs.<\/p>\n
After 77 years, it seemed that Kotelko found her calling. She competed in nearly every track event from the long jump, to the javelin, to the 400 meters. Name any event, and she probably earned a medal in it!\nWith a home full of gold medals, Kotelko proved that if you have fun with the sport, success will arrive quickly. She continued dominating the track and field until her death from a cranial hemorrhage at 95 years of age.<\/p>\n
Scientists and reporters began following Kotelko once she became a big name in master\u2019s track and field, inquiring about her diet, sleep schedule, workout routine, and motivations.<\/p>\n
Kotelko credited her positive attitude and unending desire to learn as personal traits that have kept her feeling young and healthy. \u201cIt\u2019s not how old we are, it\u2019s how we get old,\u201d Kotelko said.<\/p>\n
Running and competing in field events undeniably contributed to Kotelko\u2019s high energy and enthusiasm. Bruce Grierson, author of What Makes Olga Run?: The Mystery of the 90-Something Track Star and What She Can Teach Us About Living Longer, Happier Lives, had spent an ample amount of time getting to know Kotelko by asking her questions about her daily life and love for track and field.<\/p>\n
When Grierson asked Kotelko how old she felt on her 91st birthday, she responded, \u201cFifty? I still have the energy I had at fifty.\u201d<\/p>\n
Once Kotelko reached her 90s, the competition rapidly thinned out, and she often competed against men since there were very few women left in her age group. But with 26 world records (17 of which she earned in the 90 to 95 age group), she could\u2019ve easily competed among the younger groups. Her time of 23.95 seconds in the 90 to 95 age group at the World Master\u2019s Games in Sydney, Australia surpassed some of the times in the 80 to 84 age group.<\/p>\n
It\u2019s clear that Kotelko ran well below her years, but it is sometimes tough to measure the quality of a track performance when the competition starts to dwindle. That\u2019s why Master\u2019s Track and Field sites such as usatfmasters.org have age-grading calculators to determine the standard of a performance in consideration of one\u2019s age. You simply type in your age, gender, track event, and time (or mark) and the age-grading calculator will show you a percentage which predicts the quality of your performance.<\/p>\n
There are five different categories of age grading, ranging from \u201cLocal Class\u201d to \u201cApproximate World Record Level.\u201d A score of 60 percent to 69.9 percent is regarded as \u201cLocal Class\u201d whereas a score of 100 percent or more places the athlete in the \u201cApproximate World-Record Level\u201d category. Of course, Kotelko\u2019s time of 23.95 seconds in the 100 meters gives her a score above 100 percent, placing that performance in the same category where most of her performances remain.<\/p>\n
Kotelko\u2019s humble attitude, gleaming smile, and breathtaking talent continues to inspire the people she met, those who knew her personally, and the readers of her outstanding accomplishments. She was an embodiment of healthy aging, demonstrating that it\u2019s never too late to become an athlete or start exercising for fun and wellbeing.<\/p>\n
![\"Training](\"https:\/\/healthyaging.net\/magazine\/wp-content\/uploads\/2016\/10\/scott-webb-unsplash-750w.jpg\")
Training to run and avoiding injury. Photo: Scott Webb, Unsplash<\/p><\/div>\n
Training Smart<\/h4>\n
Inspired yet? Before you jump from your seat and embark on your first jog, keep in mind that patience is key to running longterm. It is critical to train properly and supplement running with stretching and strengthening exercises in order to prevent injury.<\/p>\n
There are tons of smart training programs to choose from, including Olympian Jeff Galloway\u2019s famous run-walk-run program geared toward people who want to begin running around the age of 50 or older. According to Galloway, beginning a program where walking is intermixed with running will place less stress on the joints and won\u2019t cause as much fatigue as continuous running.<\/p>\n
Although Galloway suggests different ratios of walking-to-running based on how fast someone can run a mile, active.com provides a general chart to follow based on mile pace. The faster you can run a mile, the greater amount of time you will spend running versus walking.<\/p>\n
Runners around the world also swear by cross-training as a way to mix things up and prevent overuse injuries. Substituting some runs with pool workouts, elliptical training, or cycling is a great way to work different muscle groups with having less of an impact on the joints.<\/p>\n
Aqua jogging is particularly helpful for runners, as you can mimic the motions of running with virtually having no impact. Grabbing an aqua jog belt (or none, if you really prefer a challenge) and spending at least 30 minutes in the pool allows your bones and joints the recovery they crave while still providing you with a great cardio workout.<\/p>\n
Runner\u2019s World gives a few tips on how to aqua jog with proper form:<\/p>\n
For the upper body:<\/p>\n
\u2022 Avoid leaning too far forward.\n\u2022 Keep the body straight and upright, making sure your chin is not dipping into the water.\n\u2022 Remember to always keep your head and chin above the water and have a \u201cproud chest.\u201d<\/p>\n
For the lower body:<\/p>\n
\u2022 Lift the knees higher than you normally would on land.\n\u2022 Push down with the foot flat to ensure you are propelling upwards.\n\u2022 After pushing down, lift the knee to a 90-degree angle.\n\u2022 Continue repeating these motions. Once you get the hang of it, you\u2019re good to go for a (slow) run across the pool!<\/p>\n
Unfortunately, cross-training and following a run-walk-run program won\u2019t guarantee that you will remain free of injuries. This is why it is essential to accompany cardio with strength and balancing exercises.<\/p>\n
Runner\u2019s World has a seemingly unlimited amount of articles dedicated to overcoming and preventing running or jogging-related injuries, which you can check out here to view strength routines and advice: http:\/\/www.runnersworld.com\/health-injuries.<\/p>\n
While strength training, you should primarily focus on your hips. Time and time again, coaches and physical therapists bark, \u201cIt\u2019s all in the hips!\u201d cautioning that the majority of running or jogging-related injuries evolve from weak hips.<\/p>\n
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