True running fans have marked the first Wednesday in June in red. On this day the “Global Running Day” is celebrated. This year, World Running Day falls on June 5th. Like so many curiosities, this day of action has its origins in the USA. In 2009 the holiday started as National Running Day. Since 2016, the date has stood for the so-called Global Running Day worldwide.
How do you celebrate Global Running Day ? Numerous running events take place around the world on the
occasion of Global Running Day . The initiators emphasize that it does not matter whether the participation takes place in a club, in a group or as an individual. The only important thing is that you register on the official website and run a route on this day of action.
World Running Day is a success
As part of the opening event in 2016, around 2.5 million runners of all ages from 177 nations ran a distance of 9.2 million miles for the benefit of this day of action.
A special focus of the initiators at Global Running Day is on the so-called The Million Kid Run, with which children and young people, in particular, are to be introduced to the subject of running and sporting activities in a playful way. In 2016, this was used to motivate 672,030 young runners. The aim is to generate one million participants. So just get your running shoes out of the box and hit the track. Happy Global Running Day!
Beneficial effects of running that not everyone knows
1. Running burns calories.
Running is an activity that moves virtually every muscle in the body and helps burn calories, tone muscles and dry out the body. Combining 2 or 3 running sessions a week with a light and fruit-rich diet is a cure-all for losing weight and feeling lighter. Running is an aerobic physical activity and requires a significant physical effort: this translates into an important calorie expenditure, difficult to achieve with other sports in the same time interval. In literature, calorie consumption is approximated with the formula: KCal = 1 x km traveled x kg of body weight. This means that a 70kg person running 5 kilometers consumes about 350 kcal (about a plate of pasta). Clearly, this is only to give an approximate order of magnitude, as there are several factors that influence consumption – the terrain, the running economy, the slope. But that’s not all: the increase in calorie consumption continues even in the hours following training.
2. Running is a natural antidepressant:
it stimulates the production of good mood hormones. Running is scientifically proven to increase levels of serotonin, the good mood hormone. In some studies, it was found that the improvement in cognitive function was linked to the increase in muscle strength.
3. Running decreases stress levels and thus facilitates night sleep. The beneficial effects of running on the brain even reduce stress levels, helping mental relaxation and thus promoting night rest.
4. It reduces the risk of heart disease, infections and blood pressure.
Doctors and scientists have demonstrated the benefits of running on the body in various researches, even going so far as to prove the reduction of the incidence of some cancers and the prevention of osteoporosis.
5. Running strengthens your immune system
Have you ever noticed how rarely endurance athletes are sick?
At least if the runs are normal.
It is healthy to go running 3-4 days a week or every two days – between 30-40 kilometers a week are completely sufficient.
However, if you run more than 90 kilometers per week, endurance sports can have a negative impact on your health.
Because the so-called open window effect leads to a short-term weakening of your immune system after long or intensive running units.
This means that the window for viruses and bacteria is briefly wide open.
6. Running keeps you young
With moderate runs, you strengthen your immune system.
But jogging also protects your body cells from aging.
Regular running not only lowers biological age by 15 years.
If you go jogging repeatedly, you increase your life expectancy by three years at the same time!
This is what researchers from the Hannover Medical School (MHH) found out in a study.
7. Running strengthens the heart
Repeated endurance training triggers adjustments in the different functional systems of the human organism.
You train your cardiovascular system by running regularly.
The main benefit is the heart muscle, which gets bigger after each running unit.
This allows you to pump more blood through your body with one heartbeat.
This beating performance of the heart is measured with the so-called cardiac output.
It tells you how much blood your heart can pump in a minute.
A trained heart muscle also leads to a lower resting heart rate as well as a lower exercise frequency.
While the heart rate increases rapidly in untrained people, that of trained runners increases much more slowly.
After exercise, the heart rate drops significantly faster in the trained person than in the untrained person.
But that’s not all.
Regular running will enlarge your coronary arteries and increase capillary density.
And the higher the capillary density, the better the oxygen supply to the heart.
Below you will find an overview of all adaptations to the cardiovascular system:
- Lowering the resting heart rate
- Lowering the heart rate while maintaining the same level of performance
- Enlargement of the heart muscle
- Expansion of the interior of the heart
- Increased stroke and cardiac output
- Improved oxygen supply to the heart muscle
- Lowering blood pressure
8. Running strengthens the lungs
Your body needs a constant supply of oxygen.
The following applies: the faster you run, the more oxygen you need to be able to supply your muscles with energy.
This is why you mainly breathe through your mouth during interval or speed training.
In response to running, your respiratory system adapts to regular stress:
- Your minute ventilation is increased
- Your VO2max increases
- You improve your breathing economy (increased oxygen uptake with the same amount of air)
9. Running makes you happy
Everything already goes wrong on the way to work:
Traffic jam on the motorway, the train fails again or the tire on the bike has a flat tire.
At work, your digital mailbox overflows, bad-tempered customers keep calling you and, to top it all off, your boss wants something done quickly at the last minute.
You know these days.
Days when you wanted to stay in bed.
No matter how shitty your day was.
After running, all worries are forgotten and the mood is increased.
This has even been scientifically proven.
The happiness hormones endorphin and serotonin are released when running.
This not only helps against feelings of anxiety, but also with depression.
In addition, you can literally get into a legal intoxication while running.
In order to reach the so-called runner’s high, however, you have to reach your performance limit.
Only then are the happiness hormones released.
For me, this condition mainly occurs during long runs and an intensity between 75-80% of my maximum heart rate.
10. Running improves general wellbeing
Running regularly improves general wellbeing.
It’s the ideal balance if you want to clear your head for other things after a stressful day at work.
It makes you incredibly proud if you went running despite the rain or if you did the hard interval training successfully.
It makes you happy when you notice progress after just a few training sessions.
And running gives you an incredible amount of life energy!