6 Benefits of Running

We all know physical activity is an integral part of engaging in a healthier lifestyle. One way to add more physical activity to your life is running! With the 2021 Austin Marathon approaching, #TeamHealthStart is here to give you a simple guide to the benefits of running, foods and activities to support your running, and tips for beginner runners!
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Benefits Of Running and Aerobic Exercise

1. Helps your brain get oxygen. One of the most important things that our brains need to function is oxygen. Without oxygen, we can only live for a few minutes. Our brains get this oxygen through belly breathing. Moving our bodies makes us breathe harder, which means that when we exercise, our brains are receiving a lot of oxygen! 
2. Helps your heart health. Running and exercising get our bodies moving! The faster we move, the more blood we pump and the better our circulation is. This means better blood flow and blood pressure. Also, don’t forget that your heart is a muscle. And just like any other muscle, the more you work it out, the stronger it will be. Overtime, running strengthens your heart, which increases its overall efficiency.
3. Strengthens your immune system. The lymphatic system is designed to clean germs and toxins from our blood. When our muscles move during aerobic exercise, our lymph can circulate more efficiently, and our bodies will be able to get rid of toxins and germs! 
4. Strengthens your bones. Running is a weight-bearing exercise, which means your body is pressing and pounding against the ground. All this falling, moving, and lifting away from the Earth presses your bones and makes the minerals smoosh together, making them stronger. This kind of exercise has a greater effect on building more bone density than non-weight-bearing exercises. Check out our Snack Science video Ep. SSVS Ep 13#13 to try some fun weight-bearing exercises with your little ones. 
5. Reduces stress and boosts mood. When you exercise, your brain knows that this activity is good for you! Because of this, your brain will reward you for doing physical activity. After you exercise, you may feel like you’re in a better mood. This is because your body releases a chemical into your body called endorphins that boost your mood! Plus, exercise in general is a great way to set aside your worries and anxieties for a little bit and show yourself some love. 
6. It’s free! Running doesn’t require a gym membership or any fancy equipment. All you need to get started is a pair of tennis shoes and you are on your way.

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Foods That Support Running and Help You Refuel

The food that you consume can help you build stamina for running! Because running can use up your energy, it is essential to make sure you are putting the correct fuel in your body to keep it energized. Foods containing fiber, protein, minerals, and antioxidants are important for runners. Here are some of the best foods to prepare for running and to help you refuel after a run:

1. Whole Grains Whole grains such as oatmeal, rice, and whole wheat bread are important for any kind of extended activity. These foods have lots of fiber in them which gives you slow-burning fuel for long-lasting energy. Whole grains also turn into glycogen, which is the fuel for your muscles need.
2. Bananas Bananas and other whole fruits are beneficial to consume before, during, and after a run! Because bananas are easy to carry and digest, they are an excellent high fiber snack to refuel during a run and replenish your glycogen. Bananas are also an excellent source of minerals such as potassium, so eating a banana after a run can also replenish minerals that were lost as you sweat during your run!
3. Chicken and Lean Beef Protein sources such as chicken or lean beef are important for building and maintaining muscle strength. When we eat protein, our digestive system breaks it down and turns it into amino acids, which are the building blocks for muscle. 
4. Kale Kale is rich in antioxidants and is an anti-inflammatory food. It is beneficial to consume after a run to help you heal faster and restore your mineral balance after a run. Kale also contains vitamin K which is good for keeping your bones and muscles nice and strong. 
5. Yogurt Consuming yogurt after a run can be beneficial because it helps repair muscle tissue, and the probiotics in yogurt helps build up a stronger immunity. Plus yogurt has high amounts of protein, which we now know is important for building strong muscles.

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Preparing For and Recovering From Running

Running can use up a lot of energy, so it takes both preparation and recovery efforts to have a successful run. Here’s how you can prepare for your run and recover from your run:

Preparation for your run:

1. Consume the foods that are best for supporting and refueling your run. Whole grains and vegetables are essential slow-burning energy sources for runners. Eating fruits, whole grains, and yogurt for breakfast or as snacks can help you build your muscle strength and ensure you have long-lasting energy.
2. Get enough sleep every night to ensure that you are energized and focused for a run. A good night's sleep will also make sure your body is rested and recovered from the previous day so you can go out and tackle your run.
3. Stay hydrated! Drinking plenty of water keeps your bones and muscles nice and strong for a run. Drinking water also helps keep your joints nice and lubricated, which is essential for a safe and healthy run.

Recovery after your run:

1. Remember to cool-down properly after your run by moving for an extra 5 to 15 minutes instead of halting abruptly. A sudden halt may lead to a drop in your blood pressure, which can make you feel dizzy.
2. Once again, it is essential to hydrate because you would have likely lost large amounts of fluids and electrolytes from sweating after your run!
3. Eat whole grains, starchy veggies, and protein to replace all the energy you used and to help your muscles recover. Try our Sweet Potato Turkey Sliders recipe for a great recovery meal!

Tips For Beginning Runners

1. Invest in new running gear. If you have the means, invest in a pair of running shoes and exercise attire. This will help make your running experience more comfortable. A good pair of running shoes can also help prevent any injuries. 
2. Start slow and run in intervals. Don’t worry about your pace, and take breaks when needed. By doing this, you can slowly build your endurance and stamina and avoid sudden stressors to your muscles!
3. Allow your body to recover. After your first run, take a day to let your body rest and recover. Starting off with alternating running days and resting days can help you avoid overexertion and help your body prepare for your running days. 
4. Make running a habit. Once your body has gotten used to running, try to transition into running a little bit every day, even for a few minutes. Keep your motivation up with a running app to help you track your runs and set running goals! A few running apps to try are Adidas Running, Run Keeper, and Pacer, all available for free on Android and iOS!
5. Cross-train. Engaging in other forms of exercise, such as swimming, weight lifting, or pilates along with running, can help balance your muscle groups, improve your cardiovascular fitness, reduce your chance of injury, and help you engage in a variety of activities so that you won’t get bored or tired of running!

Support #TeamHealthStart for Austin Marathon Gives

Many runners are gearing up for the Austin Marathon on April 25th, 2021. We’re so excited that #TeamHealthStart is 1 of the 26 local nonprofits that are a part of the Austin Marathon Gives charity program! 

What if every kid had the tools they needed to stay safe, healthy, and happy? That idea drives us everyday at HealthStart. This past year we have been working hard to digitize our health education programs and resources with the goal of supporting and reaching families all over the country who may not have access to disease prevention and mental health resources. Funds raised for our Austin Marathon Gives Campaign will help us to achieve this goal!

We would love for you to join #TeamHealthStart! Here are some ways that you can get involved:

• RunRaise: After registering for the race, join #TeamHealthStart 2021 and select “Run for Charity.” You will be able to set up a personal fundraising page to help raise funds on our behalf between now and race day on April 25th. 
• Donate: Select the “Donate” button at #TeamHealthStart 2021 and give a donation of any amount directly to our team.
• Share: Share the #TeamHealthStart 2021 campaign page with friends, family, and social media to help us spread the word. 

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CureJoy Editorial. (2018, February 21). 12 best foods for runners: What to eat and when. CureJoy. https://www.curejoy.com/content/best-foods-for-runners/
Denner, J. (2020, October 15). The 9 best foods for runners. adidas Runtastic Blog. https://www.runtastic.com/blog/en/optimal-performance-the-9-best-foods-for-runners/
Hetzel, M. (2013, March 13). 11 tips for newbie runners. Runner's World. https://www.runnersworld.com/training/a20843881/11-tips-for-new-runners/
Luff, C. (2020, July 27). The benefits of cross-training for runners. Verywell Fit. https://www.verywellfit.com/cross-training-for-runners-2911952
Marcin, A. (2020, February 25). What Are the Benefits of Aerobic Exercise? Healthline. https://www.healthline.com/health/fitness-exercise/benefits-of-aerobic-exercise#benefits
Sydney Physio Group. (2021). Tips on preparing for (and recovering from!) a running event. https://www.sydneyphysiogroup.com/2017/08/07/tips-on-preparing-for-and-recovering-from-a-running-event/