Running is an activity that has many health benefits, but many people often overlook its importance. There are significant differences in health, psychology and lifestyle between those who run regularly and those who don't. So, what's the difference between a regular runner and a non-runner?
Differences in cardiopulmonary function
People who run regularly have stronger cardiorespiratory fitness. With vigorous or moderate-intensity aerobic running, the function of the heart and lungs is significantly improved.
Studies have shown that regular aerobic running can increase the heart's ability to pump blood and improve the efficiency of ventilation in the lungs. These changes not only improve the body's endurance, but also effectively reduce the risk of cardiovascular diseases such as hypertension and atherosclerosis.
Conversely, people who don't run have poorer cardio function, and a lack of adequate aerobic training can degrade the function of the heart and lungs. Over time, the heart's ability to pump blood and the lungs' ability to exchange air decreases, increasing the risk of cardiovascular disease.
These people are more likely to feel tired, short of breath, and even struggle after light physical activity. Studies have shown that people who don't run are much more likely to develop coronary heart disease and heart disease than those who run regularly.
Changes in cognitive abilities
Studies have shown that moderate running can help prevent cognitive decline, and this effect is especially pronounced in older adults. Running boosts blood flow to the brain, which provides more oxygen and nutrients and enhances brain function.
More specifically, running stimulates the production of nerve growth factors, which play an important role in maintaining and repairing brain cells. Running also increases the volume of the hippocampus, a brain region closely related to memory and learning.
Conversely, older adults who do not run face a higher risk of cognitive decline, including a significantly increased likelihood of developing Alzheimer's disease. A decades-long study found that older adults who didn't run had twice the risk of cognitive decline than regular runners.
This suggests that maintaining a moderate amount of running is essential to slow down the aging process of the brain and improve quality of life. Therefore, for older adults who want to keep their brains healthy, regular moderate running is undoubtedly an effective strategy.
Bone & Muscle Health
Moderate running can effectively delay the occurrence of osteoporosis and reduce age-related bone degeneration by improving bone density and muscle strength.
It also enhances joint stability and flexibility, thereby reducing the risk of arthritis and the incidence of other joint diseases.
On the contrary, people who do not run are prone to bone and muscle deterioration. Due to the lack of running stimulation, bone density gradually decreases, muscle strength declines, and joints become stiff.
People who don't run for a long time are more likely to develop osteoporosis, have an increased risk of fractures, and problems such as joint pain are more common. These problems not only affect the quality of daily life, but also lead to more health risks.
Maintaining an active lifestyle is undoubtedly an effective means to prevent bone and muscle deterioration and strengthen physical fitness.
Metabolism and disease
People who run regularly have a lower risk of diabetes and metabolic syndrome.
Running can significantly improve the body's metabolic capacity, help with blood sugar control and fat metabolism, which is key to the prevention and management of diseases such as diabetes and metabolic syndrome.
Studies have shown that regular running can increase cell sensitivity to insulin and avoid the onset of insulin resistance, which is the key to preventing type 2 diabetes.
People who don't run are prone to insulin resistance, which not only increases the risk of diabetes, but also leads to metabolic problems such as high blood pressure and high blood lipids.
Mental health impacts
When people run, their brains release endorphins, chemicals often referred to as "happy hormones."
Endorphins reduce pain, elevate mood, and make people feel happy and satisfied. Not only does this help relieve stress and anxiety, but it also improves the overall state of mind.
As a result, people who run regularly are generally more emotionally stable, have a more positive mindset, and are more likely to face various challenges in life.
In contrast, people who don't run tend to feel tired and depressed more easily, lack positive means of emotional regulation, and may fall into a chronic depression.
This state of mind not only affects an individual's quality of life, but can also have a negative impact on physical health.
Studies have shown that people who have been running for a long time have a higher risk of depression and anxiety, and the physical ailments that come with psychological problems are more common.
Running advice
According to the American Heart Association, adults should do at least 150 minutes of moderate-intensity aerobic running, or 75 minutes of vigorous-intensity aerobic running per week. This means you can choose between 30 minutes of moderate-intensity activity, such as brisk walking, cycling or a relaxing swim, five days a week.
If you prefer high-intensity exercise, you can also do 25-minute activities such as running, aerobic dancing or high-intensity interval training three days a week.
Hopefully, this article will inspire more people to take the first step towards running and enjoy the many benefits that running brings.
What do you think are the differences between people who run a lot and those who don't? Welcome to leave a message to share!