One of the first exercises that people practice to get in shape or lose a few kilos is running. Although it is mainly a cardiovascular activity, it provides important benefits to the body, mind and health.
Although this practice can be done at different times, doing it in the morning could offer additional advantages, according to experts. These range from facilitating consistency in a routine to taking advantage of the release of endorphins to generate more energy during the work or student day.
Going for a run should be complemented with a good diet, adequate sleep hygiene and strengthening exercises, say specialists. Ximena Fuentes, clinical psychologist, highlights that these effects are usually enhanced when the activity is carried out in the morning, in addition to favoring the creation of lasting habits.
“From behavioral psychology, morning routines are easier to maintain because there are fewer interruptions. In addition, early exposure to natural light helps regulate the circadian rhythm, favoring a greater feeling of energy during the day and better quality of sleep at night,” he adds.
Unlike running at night, an activity that can help release tensions accumulated during the day, for some people it can cause difficulties falling asleep, especially if the exercise is done shortly before bed.
Internist Estuardo Rojas explains that, in general, it is recommended to practice this activity in the morning due to the release of hormones such as cortisol and growth hormone, whose levels reach peaks during the first hours of the day and favor physical performance. Likewise, the release of endorphins helps you carry out daily activities with more energy and promotes a better night’s rest, by contributing to proper compliance with sleep cycles and the REM phase.
Constant physical activity helps maintain a healthy heart, strengthen muscle mass and reduce risks associated with a sedentary lifestyle. (Free Press Photo: Shuterstock)
Benefits for the mind and emotions
Psychology has extensively studied the impact of physical activity on emotional health. During this practice, the body releases neurotransmitters such as endorphins, serotonin and dopamine, substances related to the feeling of well-being, pleasure and satisfaction, explains clinical psychologist Mónica Mayorga.
This helps reduce stress levels, improve mood and promote greater emotional stability, says Fuentes. Having the habit of running can also become a space to disconnect from daily worries, reduce mental overload and channel emotions derived from daily routine, Mayorga agrees.
Constant practice also strengthens self-esteem and personal confidence. “Each goal achieved, no matter how small, generates a feeling of achievement that contributes to emotional well-being,” he adds.
Although there is no ideal time to do physical activity, psychologists highlight that running in the morning can provide specific emotional and psychological benefits. These include a greater sense of energy, motivation and mental clarity, factors that promote concentration, improve daily performance and generate a feeling of achievement early on.
Likewise, the following benefits stand out:
Psychological benefits of running
- Promotes the release of neurotransmitters related to well-being, motivation and emotional regulation.
- Helps reduce stress and anxiety.
- It offers a space for personal connection and reflection.
- Strengthens personal confidence by meeting goals.
- Promotes habits that can be positively transferred to other areas of life.
- It constitutes a practice of self-care and well-being.
“Running not only strengthens the muscles and the cardiovascular system; it can also become a space for encountering oneself, where the mind rests, emotions are regulated and well-being finds a place within the daily routine,” Mayorga emphasizes.
Benefits for the body and health
Maintaining an exercise routine provides multiple benefits for physical health. Estuardo Rojas highlights that among the direct effects of physical activity is the decrease in peripheral systemic vascular resistance, which contributes to improving blood pressure levels.
Likewise, it points out that this cardiovascular activity promotes more efficient cardiac function. Running can produce compensatory growth of the left ventricle, which allows the heart to beat more widely spaced, but with greater force, generating lower heart rates within normal parameters.
The specialist indicates that some studies have linked high resting heart rates with a greater risk of cardiovascular disease and mortality. Therefore, maintaining adequate physical condition can promote a healthier heart rate.
Various research has also associated constant physical activity with a reduced risk of developing certain types of cancer. “Scientific evidence has identified benefits in approximately 15 types of cancer related to a lower probability of occurrence,” he adds.
In addition, exercise stimulates the release of brain-derived neurotrophic factor, a substance related to cognitive functions such as memory, learning, thinking and the ability to reflect.
From a musculoskeletal point of view, running and jogging generate positive stimuli in the bones by activating osteoblasts, cells responsible for forming bone tissue. This helps strengthen bones and reduce the risk of osteoporosis. It can also help delay sarcopenia, the progressive loss of muscle mass associated with aging.
A running routine adapted to each person’s abilities can help prevent injuries and improve physical condition. (Free Press Photo: Shuterstock)
How to prepare for running and avoid injuries?
Ernesto Man, a graduate in physiotherapy, explains that prior preparation is essential. He recommends doing a warm-up to prepare the body for physical activity and not confuse it with stretching, which helps relax the muscles after exercise.
Before you start running, it is important to understand that it is not enough to have the intention to do it. Man highlights that it is necessary to determine if the body is prepared to receive this impact and evaluate if the joints, muscles, tendons and ligaments can withstand the load that this activity implies.
“A factor that may indicate that a person will have difficulty starting to run is being overweight or having maintained a sedentary life for a long time,” he points out. For this reason, he recommends starting with another type of physical activity before incorporating the race.
As for warming up, the most basic are joint mobilizations: moving the ankles, performing small static jumps, squats and lunges. “Running does not only involve the ankles; the hips, back, knees and all the muscles of the lower limbs also participate,” he adds.
Starting progressively, alternating one minute of brisk walking with one minute of jogging and gradually increasing speed, can help prevent injuries such as ankle sprains, quadriceps tendonitis, ruptures of the anterior cruciate ligament or Achilles tendon.
The body also needs strength exercises, since the muscles must be prepared to withstand the impact. If a person does not strengthen their muscles, they may be more exposed to injuries.
Man emphasizes that running shouldn’t be the only exercise. This activity should be complemented with strength training, either using weights in a gym or with other disciplines, such as swimming.
Running not only benefits the body: it can also support memory, mood and mental health. (Free Press Photo: Shuterstock)