Benefits of Running

If you’re looking to shake up your daily exercise routine, consider adding a nice run. Along with several physical health benefits, running is also good for your mind and mental health. Discover even more benefits of running, and then lace up those running shoes and head out for your own excursion.

Running Can Help You Lose Weight

You probably already know that any exercise you do will burn calories and help you lose weight, but running is particularly effective. In fact, it’s one of the best exercises for burning calories, a leading factor in weight loss. On average, a 160-pound person can burn more than 850 calories with one hour of running.

Running Helps With Depression

Runners often talk about “runner’s high,” and for good reason. When you go for a run, your brain releases a flood of feel-good hormones called endocannabinoids. In fact, researchers have found that just 30 minutes of exercise can help instantly lift your mood. So even if the last thing you feel like doing today is going for a run, remember that you’ll feel better when you’re done.

Running Helps Prevent Certain Diseases

Running can also help you fight or even prevent certain diseases. For people in the early stages osteoporosis, diabetes, or high blood pressure, many doctors recommend a running regimen. Running has also shown to help reduce the risk of a heart attack. One large study showed a link between regular exercise, such as running, and a lower risk of certain cancers.

Running Strengthens Muscles and Joints

For years, people believed that running might be bad for your knees. However, new studies actually suggest that running may improve the health of your knees. Researchers are beginning to believe that running stimulates the cartilage to repair minor damage to the knee joints.

4 Tips For Running at Night

If you’re like most women in America, you probably lead a very busy life. It can be hard to find the time to work out during the day, which is why many women have turned to exercising at night.

At NW Women’s Fitness, we understand that you have a busy schedule, and we offer a number of group fitness classes that start as early as 5 a.m. and as late as 8 p.m. Read on for four women’s health and fitness tips if you can’t seem to find time to work out during the day.

1. Skip The Music

If you’re planning on running outside in the evenings, leave your ear buds at home. Though studies have demonstrated that music can improve your effort and endurance while working out, it also serves as a distraction.

You can’t assume that all drivers are paying attention, which means you need to be extra vigilant at assessing your surroundings. Keeping an ear out while you run at night is one way to ensure that you’re safe.

2. Reflective Gear 

Stick to fluorescent colors and reflective gear when you run at night, so drivers are more likely to see you as they pass. However, don’t just assume that all drivers can see you because you’re wearing reflective gear.

It’s important to pay attention to the road yourself, and take note of the cars heading in your direction.

3. Pair Up

Countless studies have shown the benefits of enlisting a workout buddy, and two sets of eyes are always better than one. If you can only spare time in the evenings to run, ask a friend to join you.

You’ll be more visible as a pair, as well as less of a target to potential muggers.

4. Bring Your ID and Phone

Though it might seem cumbersome, you should always bring an ID and cell phone with you when you go running, especially at night. There’s a lot of different workout gear that you can buy to carry all of your necessities, from shorts with zippered pockets to discrete fanny packs.

Tips to Run Smarter

1. Avoid striking pavement with your heels

2. Land on your forefoot (rather than your heels) allowing your muscles to catch the weight of your body

3. Do not LEAP forward, instead, stand tall and LEAN forward

4. Take short effective strides

5. Don’t wear shoes that are too comfortable – running shoes are supposed to be supportive!

6. Don’t run as hard as you can – slow down and train your body to learn how to run farther faster

7. Work up to running farther, faster

8. Don’t get stuck on the odometer! Track the amount of time it takes you and monitor your intensity using a heart rate monitor

9. Run for time – try to cover the same distance in less time

10. Don’t give up! Running is not an easy feat, especially for those who are not runners. Train your body and mind and you will be able to run the distance you set your mind to!

Don’t Forget to Scope Out Fitness Centers in Downtown Portland

Working out at a gym is much safer than running alone outside, especially in the evenings. Many fitness centers in downtown Portland have flexible hours, but few of them offer as many amenities as NW Women’s Fitness does.

From fitness trainers and group classes to spa services and a sauna, we’ve got all of your gym needs in one place. We care about women’s health and fitness and provide our clients with a pristine, unintimidating atmosphere.