Overview

Many people run to clear their mind, reduce stress or improve their mood. When you run, your body releases endorphins. Known as the 'feel-good' chemicals, endorphins can improve your mood and reduce pain.Your heart is a muscle and the more you exercise it the stronger your heart gets. When you run your heart rate goes up, and over time your heart becomes more efficient at pumping blood. Running for as little as 10 minutes per day can improve your health. If you can safely increase this to 30-45 minutes per day, 5 days per week, you can reduce your risk of heart disease by one third. Any vigorous (high intensity) sport such as running can help you to manage your weight by burning energy (kilojoules), especially when combined with a healthy diet. Running is a weight-bearing sport. This means the weight of your body on your bones makes them stronger when you run. It reduces your risk of fractures as you get older. Running is great whether you are new to exercise or want to increase your fitness. It is affordable and convenient. You can run almost anywhere. Special equipment is not needed to run - other than suitable running shoes. You can do it in your own neighborhood. You can run to connect with others. There are running groups for people of different ages and fitness levels. It can be a great way to make friends. If you are new to running, you should see a doctor for a check-up first - especially if you are over 40, have a chronic medical condition, are pregnant, or if you are recovering from an injury or illness. Running is an impact-loading exercise. If you have a health condition where high impact exercise on your bones or joints may be a problem, see a health expert first. Ask your doctor or exercise physiologist if running is the best way for you to exercise. If you have asthma, you do not need to avoid running. It is important that you stay fit. If you find that running causes your asthma symptoms to flare up, your doctor can tell you how to adjust your asthma medicines before you run. Pregnant women should aim for 2 hours and 30 minutes of moderate-to-vigorous exercise each week. If you are new to running or have pregnancy health problems, you should check in with your doctor first. When running, the 'talk test' can help you check that you are not placing too much strain on your body. If you can maintain a conversation while exercising, you are doing well. If not, slow down a little. If you experience any pain, abnormal vaginal discharge or contractions while running, stop immediately and contact your doctor. Cynthia Armstrong shares an informative guide of running for newbies

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