Amazing benefits of running that will make you want to log extra miles

Running is a popular form of physical activity. It doesn’t need much equipment and you can do it just about anywhere or at anytime that is convenient for you. It's also an activity that spans across ages as it's never too late to take up running.

Running is one of the most effective ways to burn calories and build cardiovascular endurance. It helps to increase your mental strength and if you run outdoors, you benefit from exposure to nature. It can also reduce stress, relieve anxiety and boost your mood. A beginner to exercise should start with brisk walking, progress to jogging and work up to running.

Whether it's your favorite part of the day or something you have to push yourself through, the benefits are undeniable. Here are some amazing benefits of running, as suggested by the US, National Institute of Health (NIH).

Better long term health

Running even five to 10 minutes a day, at slow speeds is associated with a drastically reduced risk of dying from cardiovascular disease, according to a study in the Journal of the American College of Cardiology. Runners enjoy an overall improved quality of life. A consistent running habit can add extra time on the clock for you and save you from heart diseases as well.

Improves Immunity

The pulmonary benefits of running are incredible, each stride of our run forces our lungs to clear out most airborne bacteria. Running elevates body temperature while also improving the overall circulation in our bodies, thus helping build a robust immune system.

Better sleep

Quality sleep is essential for your health. Your body repairs itself when you're asleep, which is why you wake up feeling refreshed. A study published in the Journal of Clinical Sleep Medicine has found that regular exercise can improve the quality of your sleep and help you sleep through the night. But try to avoid running too late in the day. This can interfere with how well you sleep at night.

Strengthens knees

No, running doesn’t wreck your knees, it does the exact opposite. Research from the Lawrence Berkeley National Laboratory shows that running decreases the risk of arthritis. That may be because it increases the flow of nutrients to the cartilage in your knee while also strengthening the ligaments around the joint.

Improves memory

If you find that you have problems with your memory, start running. It affects your brain in the short and long term. Aerobic exercise gets your heart rate up and makes you sweat. This can boost the size of your hippocampus, the part of the brain responsible for memory and learning.