Unlocking the Benefits
of Running: Timeless Benefits of the Running Life
Corinthians 9:24-25: “Do you not know that the runners in the stadium all run in the race, but only one wins the prize? Run so as to win. Every athlete exercises discipline in every way. They do it to win a perishable crown, but we an imperishable one.”
There is a strong positive correlation between exercise, and academic performance.
Running isn’t just a hobby; it’s a pathway to a healthier and happier life. Whether you’re putting on your running shoes for the first time, running for fitness, or you’re an experienced racer, the benefits of hitting the pavement are countless. In short, running is good for the soul on many levels.
It is crucial to highlight the numerous benefits of running, both in the short term and long term, and share this knowledge with individuals, school teams, clubs, and health organizations to grow our sport. When parents and children recognize the comprehensive benefits of running, both in the short and long term, they are more likely to engage with and support school running programs, thereby fostering a culture of lifelong runners.
It is our responsibility as coaches and runners to disseminate the vital running benefits message. By sharing this post, or at least some of the information it contains, we can help and possibly inspire others to understand the profound impact that running can have on their lives—now and in the future.
Imagine feeling a surge of energy after a brisk run, the adrenaline pumping as you explore new trails, and the fresh air invigorating your senses. You start the run with challenges and clear your head by the end of the run with a refreshed attitude and perspective. Many runners recognize and appreciate these feelings and their significance in their lives.
Running: A Way to Enhance Physical and Mental Well-Being
Running can transcend mere exercise; it serves as a powerful catalyst for transformation in both physical health and mental well-being. When we lace up our shoes, we may begin our journey burdened by negativity or a heavy heart. Yet, as we push forward, a remarkable shift occurs. By the time we complete our run, we frequently emerge not just invigorated but also uplifted and inspired. The revitalizing effects of running can ripple through every aspect of our lives, proving that it’s more than just a workout—it’s a profound experience that can elevate our mood and outlook.
Diving into the world of running, as many readers of this blog are aware, can enhance fitness, elevate your mood, and create moments of clarity amidst the daily grind. A clear mind makes for better decisions and choices. God gave us the incredible gift of running for a reason; embrace the rhythm of our feet on the ground and experience the remarkable rewards that come with every stride.
Running, when approached with the right mindset and technique, can serve as a revitalizing surge for your mind, body, and soul. The array of benefits that this invigorating sport provides is genuinely remarkable. Indeed, football coaches have even argued that cross-country running offers even more long-term benefits for physical health and personal development. Read why this football coach who posted in a football forum feels cross-country is the best long-term sport for many young people here:
The Best Sport? Cross Country – Track Football Consortium
The rhythmic pounding of your feet against the earth, the rush of fresh air filling your lungs, and the sense of freedom as you navigate diverse terrains all contribute to a profound sense of well-being and clarity.
Few things rival the scent of freshly cut grass on a beautiful spring day with the wind at your back as you run down the road, taking in the beautiful sites of the day.
While I am eager to share the incredible details of the benefits of running, I can only focus on the essence of each point due to the constraints of space and time.
I encourage you to explore these remarkable advantages in this post in more depth and share them with others in your clubs, programs, and with prospective runners. Please spread the word about the benefits of our great sport to those who can run and want a pathway to an improved life.
Can other sports, aside from competitive swimming, competitive biking, and rowing (which are also incredible sports for both short- and long-term health benefits), offer similar benefits in both the short and long term?
I will start with some of the more well-known benefits of running first.
Benefits of Running
I created two lists outlining the benefits of running. The first list includes the traditional and well-known advantages of running. The second list highlights benefit that may not be as widely recognized but can have a profoundly positive impact on both personal and professional aspects of life over a lifetime.
I will demonstrate how the lessons I learned from running in my youth influenced my career success and provide specific examples of how running changed the trajectory of my professional life in future chapters after introducing each benefit in this chapter.
Here are some of the most incredible benefits in section one.
Cardiovascular and Overall Health
Running is one major catalyst for strong for heart and lung health for many people. Aerobic running not only strengthens the heart but also helps regulates blood pressure, improves circulation, and assists many people in healthy cholesterol levels. Furthermore, it can play a role in maintaining a healthy weight as defined by the body mass index. Integrating running into a weekly fitness routine significantly elevates overall well-being and vitality.
Mental Health
Running releases endorphins that can uplift your mood and can assist in reducing anxiety, stress, and depression. By embracing running as a regular practice, you clear your mind, invigorate your soul, and enhance your emotional well-being. As previously mentioned in another post, running has been helpful for many people to help mitigate severe depression in conjunction with the medication prescribed by their doctors. I 've witnessed many positive changes in mental health when running becomes a part a person's daily routine.
Live Longer
Evidenced-based studies show that running can add years to life and reduce the risks of diseases that plague people, especially in America—heart disease, diabetes, and some types of cancer. Combined with a healthy eating plan, such as the Blue Zone or Mediterranean diet, health risks are mitigated. To learn more about the Blue Zone way of eating, click the link below. The Blue Zone information highlights foods that are tied to longevity.
Home - Live Better, Longer - Blue Zones
Sleep
Many people who run regularly report experiencing better sleep patterns. Unfortunately, I have a sleep disorder that is not improved by running. However, this does not apply to most runners. While running is terrific, it is not a cure-all for every condition.
More Energy
Running can significantly enhance your energy levels throughout the day, especially when paired with healthy sleep habits. By engaging in regular running, you not only invigorate your body but also activate your energy reserves, allowing you to feel more alert and revitalized. It's a powerful way to jumpstart your day!
Community
Longevity is deeply intertwined with the strength of your community. Cultivating running friendships, joining running clubs, and forming enduring partnerships during training not only enhances your fitness journey but also fosters meaningful social connections. These relationships are vital in building and sustaining a supportive community, enriching our lives, and contributing to our overall well-being. Embrace the power of connection in community; it’s a cornerstone of a long and fulfilling life.
Brain Health
Imagine a life where your mind is sharper, your memory is more robust, and the threat of age-related cognitive decline is mitigated. Regular running is not merely about physical fitness; it is a powerful ally for the brain. Engaging in this simple yet effective activity significantly enhances brain function, boosts memory, and plays a crucial role in combating memory loss, dementia, and other age-related cognitive challenges. By incorporating tunning into your routine, you are not only investing in a healthier body but also helping to safeguard your most vital asset—your mind.
Summary of Traditional Benefits
Running is more than just a form of exercise; it's a transformative journey that empowers both body and mind. With every step, you unlock a wealth of physical, mental, and social benefits that enrich your life. Each run is an opportunity to challenge yourself, push past your limits, and discover newfound strength.
Imagine the exhilaration of feeling the wind against your face, the rhythm of your heartbeat syncing with the pulse of the earth beneath your feet. As you lace up those shoes, you embrace not only the miles ahead but also the resilience that grows with each stride.
Remember, it's not just about the distance you conquer but the journey within. So, lace up, step out, and let running inspire you to elevate your life—one mile at a time. You have the power to transform, to connect, and to thrive through this beautiful rhythm of movement. Keep moving; the best is yet to come!
Reflections on the less known benefits of running
As we delve into the rich tapestry of personal growth, it's crucial to reflect on how the lessons learned from our youthful experiences—such as running—can profoundly influence our career paths and reinforce Christian principles.
For me, running was more than just a sport; it became a transformative journey that shaped both my professional and personal life in unexpected ways. Looking back, I realize that the moments spent pounding the pavement taught me invaluable lessons about resilience, focus, and the power of perseverance. These insights often felt more impactful than some of what I learned in other areas of life, sparking a fire of innovation and determination that fueled my ambitions.
The Scripture that comes to mind when I think about the many benefits of running and how it impacted my life is Jeremiah 29:11: "For I know the plans I have for you," says the Lord, "plans for welfare and not for evil, to give you a future and a hope."
Running was a lifeline extended to me from above, profoundly impacting my life.
In the upcoming chapters, I’m eager to share how running has enriched my career, deepened my spiritual life, strengthened my relationships, and instilled hope that has positively influenced my life.
In the remaining parts of this chapter, I will briefly introduce these powerful lessons and then illustrate them with real-world examples that have profoundly resonated with me throughout my life in the rest of this blog series.
I'm pursuing this approach to writing because I've yet to encounter an author who intricately expresses how running has transformed their life from youth through the senior years on and off the track. After 57 years of continuous running at all levels, I want to share how running has helped me in each stage of life.
Lace up your running shoes and join me on a journey to explore the remarkable parallels between running and life. Together, we'll uncover some profound insights that can guide and help others reach their God-given potential.
Traits from Running that Enhanced My Career
Trait 1: No Limits Thinking
Good running programs empower individuals to believe in their God-given potential and recognize their capacity to achieve more than they think. Running reveals that when faced with challenges, the sky truly is the limit. Setting ambitious goals and taking small, manageable daily steps toward them has been a vital lesson from my running journey that resonates throughout my life. The value of acquiring this skill at a young age is immeasurable. Pursuing significant goals becomes an integral part of exceptional running programs that continue long after a running career has ended.
Effective running programs also ignite a passion in student-athletes, encouraging them to discover their God-given potential and build self-confidence by setting and attaining meaningful goals. Instilling this mindset in young people creates a powerful ripple effect, positively influencing their future pursuits and empowering them to step beyond their comfort zones in the workplace.
In the remainder of this series, I will share different experiences, showcasing how this mindset guided me and others in developing innovative ideas and systems in various contexts. Embracing a mindset of possibility thinking teaches us to challenge the status quo and strive for better solutions.
Trait 2: Barrier Breaking Performances
This is one of the least understood yet most significant long-term benefits of effective running programs. Running is one of the most outstanding barrier-breaking teachers on the planet. When you break a personal or other considerable life barrier, you help others do the same.
The story of Roger Bannister, the first person to run a mile in under four minutes, is truly inspiring. He not only transformed the culture of running but also motivated countless individuals with his groundbreaking achievement. In the following chapters, I will explain in detail how running helps people surpass their perceived limitations and empowers others to do the same. You can read more about Bannister and how to Become The First-Ever To Break A Barrier in this past blog post.
I will show how running can teach you to break barriers including how to apply what you learned to some first-ever projects in the workplace and other areas of life in the chapters to come.
Trait 3: Overcoming Adversity and Mistakes: Learning to Embrace Obstacles and Mistakes in Running Programs Serves as a Powerful Catalyst for Growth.
Rather than viewing challenges as roadblocks, recognize them as invaluable opportunities to learn and enhance your resilience. Take time to think deeply about your running experiences; through reflection, you’ll unearth critical lessons that can shape your journey. Remember, it’s perfectly okay to lean on your running support network—collaboration is a strength, not a weakness, on this path to improvement.
A mentor once explained mistakes to me: “Mistakes are just gentle taps on the shoulders telling us we don’t know everything yet.” Learning how to overcome challenges positively without beating yourself up is a skill that lasts a lifetime.
Few environments are better than well-structured running programs for learning how to pick yourself up after a fall. Developing grit, resilience, and the skill of making a comeback when you fall are essential outcomes of participating in running programs, along with learning from mistakes.
The lessons from running taught me that when things wrong, there are only three options: give up, give in, or give it all you've got. This mindset has provided value in ways never thought possible throughout my life.
Trait 4: Valued Based Goal Setting and Growth: Learning to define clear and meaningful goals across various areas of your life, including career aspirations, relationships, and personal development, is a key outcome of effective running programs. In effective programs, students also learn to set goals that align with their values. One mentor once said, “Make sure your goals align with your deepest values.” You can’t change your values to align with your goals, so set the right goals that align with your values from the outset.”
I will elaborate on how this values-based planning approach, with examples in the following pages, impacted my life.
Trait 5: Level 10 Grit, Persistence, and Commitment: Staying dedicated to your goals, especially when the path becomes rocky, is a significant positive outcome of participating in running programs. Establishing a routine that works for you, even when motivation seems low is an outcome of a good running program.
Persistence and hard work in running ultimately paved the way to success in the more critical aspects of life. Level 10 referenced above is one of the highest forms of grit, persistence, and commitment.
I believe good running programs develop Level 10 grit, Persistence, and Commitment.
When things get tough in life, I fall back on what I learned back in the day about this trait.
Trait 6: Strong Academics: Aerobic exercises, such as running, can boost academic performance and enhance problem-solving skills. I can't count the number of times I've emerged from a brisk run with clarity and newfound solutions to my challenges. I wrote an entire post on the correlation of academics and athletics, which you can access here: The Correlation Between Running And The Classroom.
Studies have also shown, as previously mentioned, that activities like running and swimming can significantly reduce symptoms of ADD, ADHD, and even depression. These exercises promote physical health but also offer emotional benefits that can also enhance a child's classroom experience.
So, if you're looking for a way to tackle those tricky math problems or prepare for that big exam, consider slipping on your running shoes!
Explore the fascinating connection between fitness and academics and adult learning in greater depth in the following chapters.
Trait 7: Extreme Positive Discipline: The discipline I have developed through running has had a profound impact on my life. I will provide several examples of how this trait has benefited me in the following chapters.
Discipline is, in many ways, one of the most essential character traits in life. We must learn to cultivate discipline in every area, including the physical, mental, emotional, and spiritual spheres, to reach our full potential. Running is one of the best tools available for learning and practicing discipline. Getting out the door when you don’t feel like it but do anyway is one small example. Life requires us to push through challenges we don’t necessarily want to face, sometimes daily, if it were up to us.
I wrote an article about how discipline gained in running helped in an unlikely place, financial fitness. What Endurance Athletes Can Teach Us About Building Wealth became one of the most read articles on a popular financial and investment site.
Self-sacrifice and self-discipline are more than mere words to a distance runner; they are a way of life on and off the track.
I'll share many examples of how positive discipline learned through running helped in other aspects of career experiences.
Trait 8: Enhanced Spiritual Life
In the acclaimed film Chariots of Fire, the actor portraying the 400-meter gold medalist Eric Liddell delivers a powerful line: “When I run, I feel God’s glory.”
Running can be a time to pray, reflect, and get closer to God. Several Scriptures compare our spiritual life to running, with the most famous being, “Do you not know that in a race all the runners compete, but only one receives the prize? So run that you may obtain it.”
I frequently use running to teach students about God in my coaching practice. Each day, we begin with a prayer before heading out for our run, and at times, we pause during our workout to pray for someone who is facing a difficult day. Prayer is a daily component of our runs, helping us navigate both the challenges of the workout and the obstacles of life.
Leaning on God is a regular part of our training and racing routine, emphasizing the importance of daily prayer and reflection. Hopefully, daily prayer routines in youth become lifelong positive life-giving habits.
I will provide more examples of the connection between these eight traits and running as we explore the remaining chapters.
Information Is Never Enough to Change or Transform
Just as the apostles and saints of the past did, it is essential for us to reflect on what we read or hear, whether through scripture or spoken word, to strengthen our connection with God. Simply having knowledge is not sufficient; we must engage in intentional reflection and prayer.
Take the time to truly consider your thoughts and ask the Lord to reveal His plans for you.
Questions for Prayer and Reflection:
1. Who do you know who can benefit from some of the ideas and traits outlined in this chapter?
2. How can you apply the information in this chapter to promote the benefits of running in your circle of influence?
3. What one benefit speaks most to you and why? Can that same benefit help someone else at a heart level?
Blessings,
Coach Weber
Philippians 4:13
If you skipped the reasons why I am writing this blog series on faith and running you can go here: Faith and Miles: Devotions for a Runner's Soul
Hitting the books after a run can be more relaxing and less stressful due to the impact of running
Running has been linked to improved mental health in some instances.
Going out for a run is one simple way to connect and pray for each other, and to work through life issues.
Learn to pray wherever you're at