Everything you need to know about running
With research showing that running can boost health, weight loss and mood, it's hardly surprising that more women than ever are pounding the pavements.
Many take it up to lose weight and get toned. And it's easy to see why. You burn an average 100 calories for every mile you run and it reduces your waist and hip measurements.
Unlike swimming and cycling, running is an impact sport, which means it can improve bone density, reducing the risk of osteoporosis. It can also boost the immune system by creating a higher concentration of lymphocytes, white blood cells that attack disease.
According to the Journal of the National Cancer Institute, one to three hours a week may bring up to a 30 per cent reduction in the risk of breast cancer.
And the more miles you run, up to 40 miles a week, the greater the benefits. Women running this amount every week reduce their risk of dying from cardiovascular disease by an estimated 45 per cent.
Research has shown that as little as 10 to 15 minutes of moderate-intensity running can positively enhance mood. The endorphins it releases are the body's natural antidepressant.
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naglaa, over 2 years
hi I'm naglaa my wieght is 88k my tall is 168c and I'm busy woman with my two girls one is 3 years old and one is 8 years old and , I'm loking for a good diet for me , with 20 minute walking evry day , and by the way I'm not working , I tryed so many diet but is working so slow with me . I useed be 98k now I'm88 from last december I really lokig for faster diet because my houseband statrted to compalan abut me and I'm really need to work hard this time ,and Ineed to know what I shoud to be wieght , I will be grat ful to hear from you.
Report this commentLorna, over 2 years
What would of been helpful is a running plan...a how to guide. I currently cant run! I need a interval training plan to help me build myself up. Just an idea? Im currently trawling the net for one...
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Charlene, 18 days
Hi Lorna Not sure if you are still looking but i found a great running programm on the BUPA Website. if you google BUPA Running it gives a weekly programme to help you run 5Kms (3 Miles) hope this helps.
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