Editing Running (section)

==Health benefits==

=== Cardiovascular ===
While there exists the potential for injury while running (just as there is in any sport), there are many benefits. Some of these benefits include potential [[weight loss]], improved [[Circulatory system|cardiovascular]] and [[Respiratory system|respiratory]] health (reducing the risk of cardiovascular and respiratory diseases), improved cardiovascular fitness, reduced total blood [[cholesterol]], strengthening of bones (and potentially increased bone density), possible strengthening of the [[immune system]] and an improved self-esteem and emotional state.<ref>{{Cite news |url=http://well.blogs.nytimes.com/2009/11/04/phys-ed-why-doesnt-exercise-lead-to-weight-loss/ | title = Phys Ed: Why Doesn't Exercise Lead to Weight Loss? | date = 4 November 2009 | author = Gretchen Reynolds | work = [[The New York Times]] }}</ref> Running, like all forms of regular exercise, can effectively slow<ref>{{cite news |url=https://www.washingtonpost.com/wp-dyn/content/article/2008/01/28/AR2008012801873.html | title = Exercise Could Slow Aging of Body, Study Suggests | author = Rob Stein | newspaper = [[The Washington Post]] | date = 29 January 2008 }}</ref> or reverse<ref>{{cite web|url=http://news.bbc.co.uk/1/hi/health/270266.stm|title=Health - Exercise 'can reverse ageing'|work=bbc.co.uk}}</ref> the effects of aging. Even people who have already experienced a heart attack are 20% less likely to develop serious heart problems if more engaged in running or any type of aerobic activity.<ref>The science of exercise shows benefits beyond weight loss. (2019). In Harvard Health Publications (Ed.), Harvard Medical School commentaries on health. Boston, MA: Harvard Health Publications. Retrieved from https://search.credoreference.com/content/entry/hhphoh/the_science_of_exercise_shows_benefits_beyond_weight_loss/0</ref>

Although an optimal amount of vigorous [[aerobic exercise]] such as running might bring benefits related to lower [[cardiovascular disease]] and life extension, an excessive dose (e.g., [[marathon]]s) might have an opposite effect associated with [[cardiotoxicity]].<ref>{{cite journal|doi=10.1016/j.mayocp.2015.08.001|pmid=26362561|title=Effects of Running on Chronic Diseases and Cardiovascular and All-Cause Mortality|journal=Mayo Clinic Proceedings|volume=90|issue=11|pages=1541–1552|year=2015|last1=Lavie|first1=Carl J.|last2=Lee|first2=Duck-Chul|last3=Sui|first3=Xuemei|last4=Arena|first4=Ross|last5=O'Keefe|first5=James H.|last6=Church|first6=Timothy S.|last7=Milani|first7=Richard V.|last8=Blair|first8=Steven N.|doi-access=free}}</ref>

=== Metabolic ===
{{Further|Neurobiological effects of physical exercise}}
{{multiple image|perrow = 1
|width1 = 250 |image1 = How to achieve your weight loss goals.jpg |caption1 = A U.S. Army soldier wearing [[sportswear]] runs to maintain his [[physical fitness|fitness]].
|width2 = 250 |image2 = Speedsuit.jpg |caption2 = A woman running in a [[speedsuit]].}}

Running can assist people in losing weight, staying in shape and improving body composition. Research suggests that the person of average weight will burn approximately 100 calories per mile run.<ref name="running.competitor.com">{{Cite web|url=http://running.competitor.com/2015/03/training/many-calories-running-burn_123951|title=How Many Calories Does Running Burn? {{!}} Competitor.com|date=2 March 2015|access-date=2 August 2016|archive-date=22 July 2016|archive-url=https://web.archive.org/web/20160722220440/http://running.competitor.com/2015/03/training/many-calories-running-burn_123951|url-status=dead}}</ref> Running increases one's [[metabolism]], even after running; one will continue to burn an increased level of calories for a short time after the run.<ref>{{Cite web|url=http://www.runnersworld.com/weight-loss/4-ways-running-is-best-for-weight-loss/slide/1|title=4 Ways Running is Best for Weight Loss|date=18 July 2016|access-date=2 August 2016}}</ref> Different speeds and distances are appropriate for different individual health and fitness levels. For new runners, it takes time to get into shape. The key is consistency and a slow increase in speed and distance.<ref name="running.competitor.com"/> While running, it is best to pay attention to how one's body feels. If a runner is gasping for breath or feels exhausted while running, it may be beneficial to slow down or try a shorter distance for a few weeks. If a runner feels that the pace or distance is no longer challenging, then the runner may want to speed up or run farther.<ref>{{Cite web|url=http://www.active.com/running/articles/how-fast-should-beginners-run|title=How Fast Should Beginners Run?|access-date=2 August 2016|date=February 2013}}</ref>

=== Mental {{anchor|Mental benefits}} ===
Running can also have psychological benefits, as many participants in the sport report feeling an elated, euphoric state, often referred to as a "[[runner's high]]".<ref>{{Cite journal
| last1 = Boecker
| first1 = H.
| last2 = Sprenger
| first2 = T.
| last3 = Spilker
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| last4 = Henriksen
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| doi = 10.1093/cercor/bhn013
| title = The Runner's High: Opioidergic Mechanisms in the Human Brain
| journal = Cerebral Cortex
| volume = 18
| issue = 11
| pages = 2523–2531
| year = 2008
| pmid = 18296435
|url=http://mediatum.ub.tum.de/doc/693893/document.pdf
| doi-access = free
}}{{Dead link|date=February 2022 |bot=InternetArchiveBot |fix-attempted=yes }}</ref> Running is frequently recommended as therapy for people with clinical depression and people coping with addiction.<ref>{{cite web |url=http://www.freediets.com/endurance-training/the-benefits-of-running |title = Health benefits of running |publisher = Free Diets |access-date = 16 October 2008 |archive-date = 27 July 2009 |archive-url=https://web.archive.org/web/20090727095909/http://www.freediets.com/endurance-training/the-benefits-of-running |url-status = dead }}</ref> A possible benefit may be the enjoyment of nature and scenery, which also improves psychological well-being<ref>{{Cite journal
| last1 = Barton | first1 = J.
| last2 = Pretty | first2 = J.
| doi = 10.1021/es903183r
| title = What is the Best Dose of Nature and Green Exercise for Improving Mental Health? A Multi-Study Analysis
| journal = Environmental Science & Technology
| volume = 44
| issue = 10
| pages = 3947–3955
| year = 2010
| pmid = 20337470
| bibcode = 2010EnST...44.3947B
| s2cid = 1443095
}}</ref> (see [[Ecopsychology#Practical benefits|Ecopsychology § Practical benefits]]).

In animal models, running has been shown to increase the number of [[neurogenesis|newly created neurons]] within the brain.<ref name="pmid10195220">{{cite journal |vauthors=van Praag H, Kempermann G, Gage FH |title=Running increases cell proliferation and neurogenesis in the adult mouse dentate gyrus |journal=Nat. Neurosci. |volume=2 |issue=3 |pages=266–270 |date=March 1999 |pmid=10195220 |doi=10.1038/6368 |s2cid=7170664 }}</ref> This finding could have significant implications in aging as well as learning and memory. A recent study published in ''[[Cell Metabolism]]'' has also linked running with improved memory and learning skills.<ref>{{cite web|url=http://www.medicalnewstoday.com/articles/311152.php|title=Memory improved by protein released in response to running|website=Medical News Today|date=24 June 2016}}</ref>

Running is a great technique to lower inflammation, stress, anxiety, and depression. People with seasonal affective disorder benefit from running outside in warm, sunny weather. Running can improve mental alertness and sleep.<ref>{{cite journal | last1=Kalak | first1=Nadeem | title=Daily morning running for 3 weeks improved sleep and psychological functioning in healthy adolescents compared with controls. |url=https://www.sciencedirect.com/science/article/pii/S1054139X12001115| journal=Journal of Adolescent Health | year=2012 | volume=51 | issue=6 | pages=615–622 | doi=10.1016/j.jadohealth.2012.02.020 | pmid=23174473 | url-access=subscription }}</ref> Both research and clinical experience have shown that exercise can be a treatment for serious depression and anxiety even some physicians prescribe exercise to most of their patients.<ref>{{cite journal | last1=Greist | first1=John | title=Running as treatment for depression |url=https://dx.doi.org/10.1016/0010-440X%2879%2990058-0 | journal=Comprehensive Psychiatry | year=1979 | volume=20 | issue=1 | pages=41–54 | doi=10.1016/0010-440X(79)90058-0 | pmid=759100 | url-access=subscription }}</ref> Running can have a longer-lasting effect than anti-depressants.<ref>Alic, M. (2012). Mental health and exercise. In J. L. Longe, The Gale encyclopedia of fitness. Farmington, MI: Gale. Retrieved from https://search.credoreference.com/content/entry/galefit/mental_health_and_exercise/0</ref> The non-threatening environment offered by running generates a sense of achievement and belonging which helps with mental illness.<ref>{{Cite journal |last1=Morris |first1=Paul |last2=Scott |first2=Helen |date=2019-07-03 |title=Not just a run in the park: a qualitative exploration of parkrun and mental health |url=https://www.tandfonline.com/doi/full/10.1080/18387357.2018.1509011 |journal=Advances in Mental Health |language=en |volume=17 |issue=2 |pages=110–123 |doi=10.1080/18387357.2018.1509011 |issn=1838-7357}}</ref>