CPR First Aid

What are the Benefits of Running?

The Feet People, a podiatry team, identifies the benefits of running such as making your heart healthy, strengthening your bones, improving your memory, and others. This is why local governments encourage adding it to your routines and even provide tips for beginners. People who are starting may need to do it gradually to avoid injuries. Although first aid treatment is available, it’s important to do it according to your fitness level so you don’t harm your muscles and bones. Find more details about these below and learn how running is helpful to your health.

What are the Benefits of Running?

Why is running a good exercise? It helps your overall well-being if you enjoy the following health benefits of running. 

Running boosts well-being with numerous health benefits.

Healthier Heart

Connected Cardiology, a cardiac care facility, states that running is an excellent form of exercise for the heart. It is a muscle, which also requires exercise by pumping more blood for a certain time in a day. Running is a good trigger for the heart to work more. The more often you exercise it, the better your heart health becomes.

Stronger Bones

According to Healthy Bones Australia, a national organisation, exercise is important in maintaining bone health. Weight-bearing impact-loading exercises such as running help achieve this by jolting the bones rapidly and firmly.

Better Memory

A news article by the Royal Australian College of General Practitioners reveals that regular exercise can improve brain function by up to 15%. It mentions a study that found that those who did regular moderate exercises, including running, increased their scores on cognitive function tests. A better memory may just be an additional running benefit you may enjoy.

Decreases the Risk of Type 2 Diabetes

Diabetes Australia, a national body, lists the reasons why doing exercises such as running helps manage diabetes better. It boosts insulin function, reduces insulin resistance, lowers blood pressure, maintains a healthy weight, and improves sleep.

Weight Management

Verywell Fit, an expert in fitness and nutrition, recommends running as a way to lose weight along with a healthy diet. One perk of running is that it burns calories in a short period which may help you slim down over time. The same resource reiterates the importance of nutrition to be successful in achieving a healthy weight.

Form of Meditation

Headspace, a resource for mental health support, lists the 5 benefits of “run meditation” on its website. It decreases the levels of depression, improves mood, increases pain tolerance, boosts energy, and enhances endurance. So, it recommends starting to practice meditation while running and taking advantage of available mobile apps for guided runs.

How to Start a Running Routine?

If you are new to running, it’s best to seek advice from a GP first especially if you have a chronic illness or are overweight. A healthcare professional may recommend starting slow by brisk walking for 30 minutes a day. Then progress to jogging for 30 minutes until you can achieve a sustainable running pace. It’s important to take it slow to avoid any running injuries.

What are the Common Running Injuries?

As per the Sports Medicine Australia, below are the common running injuries.

  • Injuries to the knee, foot, ankle, lower leg, hip, and pelvis
  • Overuse injuries such as runner’s knee, tibial stress syndrome, and others
  • Muscle sprains and strains

The same organisation recommends running with a partner or a group whenever possible so there is someone to assist in case of an injury.

The organization suggests running with others to get help in case of injury.

What is the First Aid for the Common Running Injuries?

The first aid for sprains and stains is the application of an ice pack. Other injuries may require assistance from a healthcare professional. Call 000 whenever you need guidance on first aid treatments and when seeking medical assistance. 

How to Prevent Running Injuries?

Aside from a gradual running routine, it’s also important to do the following.

  • Include lower leg strength and flexibility exercises in your training program 
  • Schedule runs on a comfortable weather 
  • Drink water before and after running
  • Check running surface
  • Wear appropriate shoes and light clothing
  • Apply sunscreen

Remember to also be cautious about personal safety by letting others know about your routine and being alert whenever running.

How Long and How Often Should You Be Running?

While running is good for you, it is not safe to do it every day for long periods. Sports Medicine Australia strongly suggests having 24 to 48 hours of rest in between running sessions. It also recommends a build-up of no more than 10% per week in terms of speed and distance. 


The benefits of running include a healthier heart, stronger bones, better memory, decreasing the risk of type 2 diabetes, weight management, and is a good way of meditation. To start a running routine, it is best to seek advice from a GP to avoid getting injuries. While first aid is available, it is best to avoid them by following a gradual running plan and wearing the right shoes. It’s also important to have interval running sessions so your body can recover. 



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