KCR Summer 2024 Magazine FINAL 1 - Flipbook - Page 72
The Beneots of Running
If you were inspired by the London Marathon, or simply want to make
the most of the longer, lighter days to boost your otness regime, this
expert advice from Mari-Carmen Sanchez-Morris, personal trainer and
founder of Fit Mama, has got you covered.
What are some of the beneots of running?
Running is a great all-rounder, brilliant for both physical and mental
health. As a high-intensity exercise, it9s great for maintaining a healthy
body weight, crushing calories and burning more per minute than any
other form of exercise. It also boosts your metabolic rate, meaning
that you continue to burn calories post-run. Regular running can help
improve muscle strength 3 particularly in the legs and core 3 enhancing muscle tone and endurance. It also plays a key role in maintaining
bone health, stimulating bone formation and increasing bone density.
This can prevent conditions such as osteoporosis, which is especially
common as we age.
Additionally, running improves cardiovascular otness, by strengthening
the cardiac muscles and getting the blood pumping around the body
more eïciently, not to mention improving lung capacity. Improving
cardiovascular otness can help lower blood pressure and reduce the risk
of heart disease. Studies have found that running can actually give us a
longevity boost, adding years onto our life. It keeps our immune system
in check, meaning we9re better armed to oght of illnesses, whether a
common cold or a more serious health condition.
If you9ve ever experienced a 8runner9s high,9 you9ll know orst hand the
beneots running has on mental health. The release of endorphins 3
those natural mood lifters 3 is often linked to improved wellbeing and
mental clarity, combatting feelings of stress and anxiety.
What advice would you give to someone who wants to start
running?
I think it9s vital to ensure you have the right mindset. This is critical
when it comes to starting a running journey; without this you are setting
yourself up for failure. Start by setting realistic goals and being patient
with yourself, remembering that progress takes time. Celebrate the
small wins along the way and this will ensure you don9t lose motivation.
There are lots of great apps to help you kickstart your running journey.
Using an app like Couch to 5k or Strava is a good place to start, as they
ofer structured plans, allow you to track your progress, and keep you
motivated with virtual communities. My number one tip is to begin
with manageable distances: start with short runs, or even a combination of walking and running, gradually increasing your distance as your
endurance improves. Pay attention to your body, being careful not to
over-exert yourself. The rest and recovery process is just as important as
the run itself.
It9s important to consider factors such as the surface you are running
on. Rather than just road running, try trail or track running, as this can
add variety and reduce the risk of repetitive strain injuries. Opting for
softer surfaces such as grass, rather than concrete, is much kinder on
joints too, providing more cushioning and support. Hydration is key and
fuelling your run with nutritious food beforehand will help give you the
energy you need.
Consistency is everything, so stick to your routine and over time, you9ll
start to see the beneots and ond joy in running!
What should you do if you reach a plateau with your running?
If you9ve reached a plateau with your running, try mixing up your routine to challenge your body in new ways. Incorporate interval training,
where you alternate between high-intensity sprints and slower recovery
periods, to boost your speed and endurance. If you don9t already, you
could also try adding strength training to your otness routine to build
muscle and improve your overall performance. Varying your running
routes and distances can also help to keep things interesting and engage
diferent muscle groups.
What are some other exercises that can complement or enhance a running routine?
I9d always recommend incorporating a variety of workouts alongside
running. Not only will this enhance and improve your ability to run, but
it also ensures a well-rounded and sustainable otness regime.
