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Prioritize Your Fitness Goals on a 5K, Avoiding Risky Marathon Training

Prioritize Your Fitness Goals on a 5K, Avoiding Risky Marathon Training

As Americans, we often think that if a little bit of something is good for us, then more of that item or activity must be even better. However, when it comes to running, the studies and research prove just the opposite — more is not necessarily better and can even be harmful. As a runner, you do not want to waste your time exercising, but unfortunately, you might be doing just that! For example, a report from the Mayo Clinic indicated that running longer distances did not provide any additional mortality benefits for participants.

Instead, consider the following five specific health benefits of training for and running 5Ks as reported by the National Runners’ and Walkers’ Health Study. Even if you don’t run like a cheetah, you can still enjoy lower cholesterol and the following reduced risks of several diseases by dialing your exercise routine down. Embrace the cardio and learn to love to run, knowing these benefits can be expected you can really get moving. Just be sure to move a little faster than a turtle!

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1. Respiratory Diseases

Running increases aerobic capacity and the efficient use of oxygen. Whether you are chasing your kids at the park or chasing down your next business deal, running can improve your odds of catching both. Although counterintuitive, running even helps control asthma in some participants because it provides overall strength to the respiratory system.

2. Heart Disease

Similar to a reduced risk of breathing problems, you can logically conclude that runners have a reduced risk of heart disease — you are literally running away from these health issues as you heart works hard to keep the blood circulating through your body and pumping through your veins. To be more specific, runners decrease their risk of both high blood pressure and heart disease by a staggering 40 percent.

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3. Cataracts

While it’s hard to envision that running can actually help your eyesight, studies bear out this truth. One explanation might be that running impacts overall lifestyle issues, such as diabetes, which can further impact eye health. So forget the carrots to help your vision, put on your running shoes, and hit the pavement!

4. Arthritis

You might have exclaimed, “Oh, my aching knees,” and assumed that running would ruin your joints, causing you to limp and feel and look older than you are. On the contrary, research bears out that running reduces the risk of both hip replacements and osteoarthritis by 20 percent above and beyond that of walkers. Experts theorize that running more effectively reduces body mass index when compared with walking. Runners who average between 15 and 23 miles weekly — well within the training ranges for 5Ks — further decrease their risk of both maladies by 50 and 16 percent respectively over those who run fewer than eight miles each week.

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5. Alzheimer’s Mortality

Simply put, a runner’s brain works better than someone who doesn’t run. Blood circulation increases oxygen to the brain, improving the connections between synapses and enhancing overall brain function. However, running will not completely prevent Alzheimer’s. Even so, at least one study shows that running is more effective than prescriptions in combating Alzheimer’s — without the nasty side effects of the drugs.

Finally, nearly all studies conclude that, overall, runners age more gracefully. Additional listed benefits include improved mental tasks, overall cognitive functions, attention to detail, decreased depression, less anxiety, increased resistance to injury and related health improvements. Even more significant — the studies indicated that the earlier you begin exercising, the greater the benefit for you and the more you delay overall aging. Not only will you extend your lifespan, but you will also improve your quality of life in general. And that’s something that could certainly benefit everyone.

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More by this author

Kevin Jones

Content Strategist

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Last Updated on April 2, 2020

10 Quick Easy Workouts To Lose Arm Fat At Home

10 Quick Easy Workouts To Lose Arm Fat At Home

Flabby arms are something a lot of us have to tend to. If you find yourself buying a sweater or cardigan to go with your tank top or usually opt for the long-sleeved dress, then you’re not alone. Usually a result of genes, general excess fat or just ageing, it seems difficult to lose arm fat. The fat in our arms accumulates mainly around the triceps – the muscles on the back of your upper arm – and are prone to getting flabby if not exercised regularly.

What we eat can also play a part in the extent of the jiggle so eating a good, healthy balanced diet as well as keeping well hydrated can put you on the right track. Resistance exercises are the most effective way to blast that underarm fat as well as strengthen, shape and tone your muscles. You can always go down to the gym and work up a sweat but who has time for that? If you want a convenient and quick alternative then you can easily manage an effective routine in the comfort of your own home. All you need is a set of dumbbells and you can start toning up those bingo wings with these 10 easy workouts.

1. Tricep dips

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    Works: Triceps

    • Hands must be positioned shoulder width apart on a secured chair or bench.
    • Position your bum in front of the bench with feet hip-width apart on the floor and legs bent.
    • Straighten out your arms a little, keeping a slight bend from the elbow so to put more emphasis on the tricep and less stress on the elbow.
    • Keeping your back close to the bench, slowly lower your body so that your arms are at a 90-degree angle.
    • Once in this position slowly push off your hands back to the starting position.
    • Do 10-15 reps.

    2. Bicep curls

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    shutterstock_314080697

      Works: Biceps and shoulders

      • Start off with your feet hip-distance apart, holding one dumbbell in each hand with your palms facing out.
      • Starting with your left arm, bend your elbow to slowly bring the weight up to your shoulder holding the position for 5 seconds.
      • Slowly release the elbow and straighten your arm back down to the starting position.
      • Repeat the moves on the right side.
      • Complete 3 sets of 10-15 reps for each arm.

      3. Push ups

      shutterstock_326069966

        Works: Triceps and Deltoids

        • Lying face down, place your hands on the floor roughly shoulder-width apart.
        • Tuck your toes under and gently lift your body up, pushing through your hands and making sure not to lock your elbows.
        • Slowly bend your elbows bringing your face roughly 2-3 inches from the ground.
        • Slowly push back up through your arms. If this is difficult then do the same move but keeping your knees on the floor.
        • Repeat 10-15 times.

        4. Tricep Kickbacks

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          Works: Triceps

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          • Place a weight in each hand and kneel down onto the floor with your toes tucked under.
          • Bend your upper body forward from the hips up and bend your elbows to a 90-degree angle.
          • Extend both your arms backwards while your palms are facing each other.
          • Feel the tension in the triceps and return to the starting position.
          • Do 3 sets of 8-10 reps.

          5. Plank

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            Works: Chest, Shoulders, Biceps and Core

            • Start face-down on the floor, resting on your forearms and knees.
            • Step your feet out so that they are slightly apart and come into the plank position.
            • Make sure your body is straight, parallel to the floor and your bum is tucked in.
            • Pull your abs in and hold the position for as long as you can. Try to aim for 20-30 seconds and build up to a minute.
            • Repeat 3 times.

            6. Tricep Extensions

            shutterstock_314080343

              Works: Triceps

              • Stand on a mat with your feet hip-width apart.
              • Hold one dumbbell with both hands behind your head, bending the elbows.
              • Bring the weight towards the ceiling, straightening your arms above your head.
              • Lower back to starting position.
              • Complete 2-3 sets of 10-15 reps.

              7. Lateral Arm Raises

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              ab891e2e702b8027b704791ef556d0ce

                Works: Deltoids

                • Stand with feel hip-width apart. With arms down the side of your body, hold a dumbbell in each hand with palms facing in.
                • Starting with your left side, inhale and slowly raise your arm so that it’s parallel to the floor. Make sure not to lock your elbow by keeping a slight bend.
                • Make sure your arm is straight and palm is facing the floor.
                • Exhale and slowly bring your arm back down to your side.
                • Repeat on the right side.
                • Do 10-15 reps on each side and two sets.

                8. Overhead Press

                shutterstock_314080298

                  Works: Shoulders

                  • Stand up, lining your feet with your hips and hold a dumbbell in each hand with palms facing out.
                  • Bring the weights to your shoulders.
                  • Keep your core muscles tight and straighten your arms above you.
                  • Slowly bring your arms back down to your shoulders.
                  • Do 3 sets of 10-15 reps.

                  9. Bent Over Row

                  shutterstock_275943536

                    Works: Triceps and Biceps 

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                    • Place your feet shoulder-width apart.
                    • Bend your knees and and then bend your upper body forward from the hips making sure you keep your back nice and straight.
                    • Make sure your hands are straight and placed under your shoulders.
                    • Bend the elbows back while lifting your arms towards the sides of your chest, pulling your shoulder blades towards each other.
                    • Slowly lower the weights in a controlled movement and feel the tension at your triceps.
                    • Repeat 10-15 times.

                    10. Skull Crushers

                    Skull-Crushers

                      Works: Triceps

                      • While holding a dumbbell in each hand, lie on your back with your knees bent.
                      • Slowly raise your arms so they are above your chest, making sure your elbows are straight but not locked.
                      • Slowly lower both arms toward your head, bending your elbows to 90 degrees as the dumbbells reach the mat. Aim to lower your weights so they are on either side of your head  with elbows bent and pressing in toward your head (being careful not to hit yourself in the face).
                      • Lift your arms back to starting position.
                      • Complete 2 or 3 sets, 10-15 reps each.

                      Featured photo credit: Maddi Bazzocco via unsplash.com

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