Why you need to run, even if you hate it

Titus Perry

NASM-CPT, NASM-PES, AFPA-CHN

Running is the oldest form of cardio there is (unless we're counting our bedroom antics as cardio to). It at one point was what we did to track down and catch dinner, and to evade becoming someone else's dinner. Running is built into our physiology, as human beings are some of the most efficient distance runners in nature, and many would argue, the most efficient distance runners in nature.

But, for some reason, many of us have disposed of the act of running in our daily/weekly training regimes. It has taken a backseat to various other forms of aerobic conditioning such as rowing, jump rope, burpees, and so on. While all of these things are fantastic tools to build a trainees aerobic capacity, the tried and true method of simply putting on your shoes and hitting the track really can't be beat. Here's why...

• Running is dynamic and versatile

• Running builds proprioception

• Running builds power

• Running is simple

• Running is cheap

• Running strengthens and protects the heart

Running is dynamic and versatile

Running can be used to develop either aerobic capacity alone or both aerobic and anaerobic capacity altogether. This is because how you run determines what energy system gets activated and what adaptations your body makes in response to the stimulus.

Zone 2 steady state runs target aerobic adaptations primarily, while all out sprints at roughly 90-100% of your maximum effort will trigger adaptations for both with an emphasis on anaerobic capacity.

Running builds proprioception

Running develops proprioception. Proprioception is your body's ability to feel where it is in space and to accurately respond to various external stimuli in the immediate environment to maintain its balance, coordination, and posture. This process requires that you "feel" the environment around you in order to respond appropriately to its inputs.

Your body is covered in receptors known as proprioceptors. These receptors exist both inside and outside the body, on muscles, bone, skin, and so on. While running, this mechanism tracks where your legs are without you having to look at them. This mechanism also gets better and more efficient with practice. This means that the more you do a thing, the better your proprioceptors become at helping you carry out its functions with less effort and focus needed. Running supports this process.

Running builds power

Piggy-backing on the points above regarding running's ability to develop anaerobic capacity, it is one of the best tools available to any athlete who seeks to optimize power output. Sprints, uphill sprints, and sprints against resistance (wearing a parachute, or pulling a light sled) builds TREMENDOUS power and helps to improve health/performance metrics like VO2max. This improves your ability to work harder for longer and do so with fewer drawbacks.

Running is simple

Running is one of the simplest forms of exercise available and it's not hard to understand why. All you need is a pair of shoes and space to move.

Running is cheap

Part of the simplicity of running is in how affordable and accessible it is for everyone. As mentioned, a solid pair of running shoes is all that's required to get moving. No need for additional equipment.

The option does exist to use motorized and non-motorized treadmills if you prefer to run indoors or if unfavorable weather conditions force you to run indoors. These come with some upfront costs, though, it is a one time purchase and there are affordable high quality options out there. I always favor stepping outside for a run, but the option to stay in and do so never hurt anyone.

Running strengthens and protects the heart

Everyone knows that exercise has cardiovascular benefits and everyone knows that cardio training is best when asking what form of exercise benefits cardiovascular health the most (it's literally in the name). With this understanding, it should also be known that running is perhaps the most favorable type of exercise when looking to get the most bang for your buck.

Final thoughts

It is important to note that running may not always be best for everyone. For those with knee injuries, osteoarthritis, or severe mobility concerns it would be best to try other forms of cardiovascular exercise such as swimming. To learn more about the extraordinary benefits of swimming click here.

For more helpful nutrition and fitness tips, you can explore additional resources that will empower you on this journey. Remember, it's never too late to invest in your health and well-being.

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