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The summer months of 2024 have seen some incredible displays of fitness. During the Olympics, distance runners and sprinters set numerous record times, proving that improvements in training and performance are still available, even after more than a century of competition.
However, these extraordinary feats were not limited to the professional track. The average person now wonders if they can channel the Olympic spirit and use it as motivation to improve their own fitness.
If this sounds like you, you’re in the right place. This post explains how running can be one of the best ways to improve overall fitness while benefiting all your other sports and activities.
Cardiovascular fitness
Running is a very effective way to build cardiovascular fitness because it keeps your heart rate up for a long period of time. Instead of spending half an hour on a stationary bike, a long run can keep your heart pumping for much longer.
Agreed backpack planner creator of Routes Punkt, this is one of the reasons why so many people love the activity.
“Properly planned running routes can be one of the best ways to get in shape without the monotony of the gym,” says the app’s creator. “Rather than staring at a treadmill screen, runners can see beautiful scenery and enjoy the changing terrain around them, making exercise feel less like a chore and more like an adventure.”
The intensity of the run also varies significantly as runners make their way through the environment. Sometimes it’s smooth, which is great for recovery periods. But it can also become suddenly sharp, giving a HIIT-like experience.
The best runs are high altitude runs in the mountains. They can be fun for the scenery, but also improve cardiovascular fitness tremendously.
Strength and explosive power
Running on different terrain can also help some people develop strength and explosiveness. The activity strengthens the entire body, including the core and legs, which are often neglected in the gym.
If runners can combine running with climbing, the results can be even more impressive. Increasing total body muscle strength can make a huge difference in how people feel and how they feel.
“If you want to use running for strength and explosiveness, it takes a little extra planning,” explains Routes Punkt. “But it’s always worth it in the end. What’s more, there are now so many tools that work just as well in the desert as they do in the city, that runners can get exceptional planning down to the tiniest of creeks. We even have some runners who intentionally wear sacks to make the experience more of a workout and support their cardiovascular fitness.”
Endurance
Endurance athletes can also benefit significantly from running because it can last longer. Many hikers wake up early in the morning and spend hours along the trail with elevated heart rates.
Endurance training is important because it triggers a different adaptive response in the body. It activates the deep, slow-twitch muscle fibers, encouraging them to become stronger and more supportive by helping the fast-twitch fibers around them.
Weight loss
Running is also one of the only ones forms of exercise which are useful for weight loss. This is due to the high number of calories they burn.
Riding a stationary bike for 30 minutes at the gym can burn 250 calories. However, running uphill for two hours can burn 2,000 calories or more (the average intake for women).
“The degree to which running makes people lose weight is incredible,” confirms Routes Punkt. “We’ve seen so many people take up the hobby and instantly lose the extra weight they didn’t want.”
Part of this effect is related to calories burned. The body needs to tap into its reserves to keep running, moving forward on the trail.
However, this effect also applies to standing upright and exerting pressure on the legs. Research shows that individuals can enhance weight loss by influencing the soles, leading to a global reduction in body weight.
Balance
There’s also evidence that running is good for balance. Navigating difficult terrain forces constant muscle adjustments that improve the body’s overall balance systems.
For example, imagine that you are running along a rocky path or down a riverbed. These tasks require a huge amount of coordination than the usual exercises in the gym.
The effect of improving running balance will not be particularly noticeable in young people. However, older people can notice profound changes in their self-confidence within a few weeks of hitting the trails.
Mental health
There’s even evidence that regular running can improve mental health. Getting out into nature and away from the city is often a liberating experience that improves calmness and relaxation.
“We see a lot of runners using our app because they want to experience what it’s like to not be in a construction area,” explains Routes Punkt. “Many people don’t leave their cities for months or years, and this can have a profound psychological impact on their well-being.”
However, running goes beyond this, as the whole route promotes a sense of personal achievement, which can improve mental health and help people feel better about themselves. Running isn’t easy, so when someone completes a lap, it can boost their confidence.
After all, running is a great way to get in shape. It’s a bit like “hugging” in that sense, where you wear a heavy backpack to the gym and walk for 30 minutes.
It’s a lot more fun than that, though. Runners can enjoy improved mental health and outlook on life, especially when leaving the city.
There are so many places to run these days. Trails are walked all over the country in every direction, offering new opportunities for outdoor enthusiasts to enjoy themselves. There are also more hotels, bars, cafes and stops for runners along the routes, making it more accessible for people who want to get out of the city.
“This spirit of adventure is something we see in our app,” Routes Punkt. “People want to explore new areas and see if they can master the terrain. It’s not just about vacation anymore, it’s part of life.”
The post Do you need to run long distances if you want to get fit? appeared first AW:.
