You may have heard that running 5 km a day is good for you, but what really happens when you do it? Running regularly will not only help you improve your health but also make you feel great.
Increase your energy levels
Running increases your energy levels
Running is a great way to relieve stress
Running can help you sleep better
Running can help you manage your weight
Improve your strength, stamina and endurance
Running is a great way to improve your strength, stamina and endurance. Running strengthens your legs, back, core and lungs. It also helps build muscle. The cardiovascular system improves with running as well. You become more flexible by running, which has many benefits including increased range of motion in joints such as the hips and knees. Running helps you become more focused as well because it releases endorphins that make you feel good!
Running can help you lose weight too - just be sure to eat healthy foods after running so that you don't cause yourself any damage from eating too much junk food afterwards!
If there's one thing we've learned from reading this article: It's time for us all (yes even YOU) to start running! Don't forget those comfortable shoes though - they'll make all the difference when it comes down to how far or fast we go...
Lower body fat percentage
Body fat percentage is the amount of fat in your body relative to your total weight. There are two ways to determine your body fat percentage:
Skinfold test. Use a caliper to measure skinfold thickness at different sites on your body, then plug those measurements into a formula that uses age and gender norms (or use this one from the National Institutes of Health). You can also use an online calculator like this one.
Bioelectrical impedance analysis (BIA). This method measures electrical resistance through your body as you stand on an electronic scale or sit with electrodes attached to various parts of your feet and hands. Then, it analyzes the data for overall lean mass and total body water content to calculate percent body fat based on standard tables for healthy ranges of both male and female adults.
BMI (body mass index) is another way doctors use height/weight combinations to determine whether someone is overweight or obese; however, BMI doesn't take into account where you carry extra weight: muscle weighs more than fat but carries less health risk than excess belly fat does!
A faster run time
If you run 5 km every day for a year, your body will adapt to the stress of running and make you faster. First, your muscles will grow stronger. When this happens, it will be easier for them to move faster than before. With more muscle strength comes more endurance—you'll be able to keep going when other people start slowing down from exhaustion.
You'll also notice an improvement in your core strength as well as flexibility in your musculature—two very important aspects of running that affect performance speed and efficiency. All told, these changes will make it much easier (and maybe even fun) to run fast!
Better heart health
The good news: Running can help you to maintain a healthy weight, and being overweight or obese is one of the major risk factors for developing heart disease.
“Running helps people burn more calories than walking, which could lead to weight loss,” says Andrew Freeman, MD, professor at Harvard Medical School. “If someone runs 5 km per day (3 miles), they could lose about 1 pound per week. The more weight you lose over time, the less likely it is that you'll develop high blood pressure or diabetes—both of which are connected with heart disease."
Decrease in blood pressure
Running also improves blood circulation. This is great for your heart, as it reduces the risk of coronary artery disease and lowers your chances of developing a stroke or having a heart attack.
Running will help you sleep better at night since it increases serotonin levels in the brain and promotes deep sleep. Moreover, running increases growth hormone production which helps to improve your recovery time after a hard workout. Additionally, running reduces stress hormones that are associated with emotional eating and weight gain due to overeating (elevated cortisol levels).
Running is great as it boosts energy levels while helping you lose weight because it burns calories quickly without causing muscle fatigue like other forms of exercise do (like strength training).
Your bad cholesterol goes down
Cholesterol is a waxy, fat-like substance that circulates in the bloodstream. It's made by the liver and other tissues (such as your ovaries, adrenal glands and testes) and used to make hormones.
Cholesterol also is found in some foods such as eggs, meat and dairy products.
Cholesterol is important for many functions in your body, including:
Your good cholesterol goes up
Good cholesterol goes up.
You know what good cholesterol is, right? It's HDL (high density lipoprotein), the one that’s supposed to be high in your blood and low in your arteries. The more good cholesterol you have, the better: it helps to lower the risk of heart disease by lowering LDL (low density lipoprotein) levels. This means that every time you run 5 km per day, you're raising your HDL levels—and therefore reducing your chances of developing cardiovascular problems later on down the line.
Your mood improves
The first and most obvious benefit of running is that it makes you feel good. When you run, your body releases endorphins, which are brain chemicals that produce a natural high. As a result, regular runners often report feeling happier and more positive than they did before they started running.
Running can also help you manage stress better by giving you an outlet for pent-up emotions and frustrations. If something’s bothering you or making you anxious or sad, a good run can give your mind something else to focus on—and help release the negative feelings associated with them. In addition to this emotional benefit, regular exercise has been shown to improve sleep quality and reduce anxiety disorders (both of which have been linked with poor sleep).
Finally—and perhaps most obviously—running increases feelings of self-confidence, optimism and self-esteem in many people who take up the sport regularly.
You have less chance of developing diabetes and certain cancers.
You have less chance of developing diabetes and certain cancers.
Running 5 km a day will help you lose weight and lower your blood sugar levels.
Running 5 km a day will help you improve your insulin sensitivity.
Running 5 km a day will help you improve your blood sugar levels, which is especially important if you have prediabetes or type 2 diabetes.
Running 5 km a day will help you feel great and stay healthy.
Running 5 km a day will help you feel great and stay healthy. Running 5 km a day will help you lose weight. Running 5 km a day will help you reduce your risk of developing diabetes. Running 5 km a day will help you reduce your risk of developing certain cancers, such as breast cancer and colon cancer.
Running makes it easier to breathe because it strengthens the muscles in your chest and abdomen. Stronger muscles make it easier to inhale and exhale, which means that less effort is required to take in oxygen while running (and vice versa). This can lead to better overall lung capacity as well!
Actually, we know clearly about the benefit of running can bring us, we also want to run, but sometimes, we can not start running because we haven't so much time, the weather is bad, or we have to stay home with family. that's so pity, but if you have a treadmill, you don't need to worry about this stuff anymore, you want to run? you run!
I hope this article has inspired you to get out there and run. If you need some more motivation, just think about all the benefits of running 5 km every day!