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When You Start To Pick Up Running, These 13 Amazing Things Will Happen

When You Start To Pick Up Running, These 13 Amazing Things Will Happen

Many of us know that running is good for us, it helps build up your stamina, builds a stronger heart and helps to burn calories. Many of us also know, it’s not easy. So here are a number of reasons why you should try and start running.

You Will Feel Better

No matter how good or bad you feel, exercise will make you feel better. It goes beyond just the “runner’s high”— that rush of feel-good hormones known as endocannabinoids. In a 2006 study published in Medicine & Science in Sports & Exercise, researchers found that even a single bout of exercise—30 minutes of walking on a treadmill—could instantly lift the mood of someone suffering from a major depressive order. Even if you’ve never run before, start out by walking and jogging so you can build yourself up.

Your Self Esteem Will Improve

Need one more excuse to go green? Runners who ran outside and snagged a good view of nature showed increased self-esteem post-workout than those who didn’t enjoy their surroundings. So find a route or trial you love and just run and enjoy it!

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You Will Look Better

Everyone knows that exercising burns calories and helps to shed those pounds, but what many people don’t know is that running helps to burn calories even after you’ve stopped working out. Studies have shown that regular exercise boosts “afterburn,” that is, the number of calories you burn after exercise.

You Will Get A Natural Glow

Believe it or not, working up a sweat can rid the face of all the things that clogs pores and leads to breakouts. A solid sweat session can also boost natural oils, keeping things fresh and healthy.

You Will Improve Your Posture

Running doesn’t just help you lose those extra pounds but also put your body in perfect shape. It tones up the body, develops your waist line and helps you keep a high head. Good posture has also been proven to psychologically make you feel better about yourself too.

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Your Knees Will Get Stronger

Running increases bone mass and even helps stem age-related bone loss. Many people think that running actually damages your knees. Science, however has proven that it doesn’t, according to research carried out by a Boston University researcher, running helps to improve knee health. Just be sure to run correctly so that you don’t damage your shins or your Achilles tendon.

Your Heart Will Get Stronger

Even a moderate running routine can benefit in maintaining your heart health by decreasing LDL (bad cholesterol) and increasing HDL (good cholesterol). It also helps to lower blood pressure and improves cardiac functioning.

For those who who may already suffer from cardiovascular diseases, researchers proved that running 16 miles per weeks stops the advancements of heart disease and running and running up to 22 miles a week can reverse the effects of developed cardiovascular diseases.

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Your Stamina Will Increase

Running regularly will improve your stamina, making workouts more enjoyable and productive. By increasing your stamina you will also help develop the effectiveness and strength of your lungs. It also means you won’t be panting as much or gasping for air, like in the first few times you might try running long distances.

Your Sleep Will Improve

People suffering from Insomnia should stop taking sleeping pills and try running as a treatment to get that precious sleep. Researches conducted on Insomniacs proved that on the day when they ran, they were able to sleep within 17 minutes compared to the regular days without running, which took them 38 minutes to sleep.

Even for those of us who don’t suffer from insomnia running can help how quickly we fall asleep and also the quality of it too!

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You Will Be More Focused

Running is very helpful in enhancing mental abilities. Studies conducted on British workers proved that on days when they worked out they could concentrate better, they made fewer mistakes and they worked more productively as compared to the days when they didn’t work out.

You Will Meet New People

Some runners enjoy the quiet and solitude of running on their own, but others see running time as social opportunities. Finding a running buddy or running with a group is a great way to develop a sense of community. You can set goals and accomplish them together. In addition, having a regular running buddy or running group is a great way to stay motivated to run.

You Will Save Money

If you can’t afford a gym membership or fancy gym equipment for your home, do not worry! All you need to run is a pair of trainers. The world is your treadmill so go and explore!

You Will Help Others

Running can also be used as a way to contribute to society as a whole. Many races benefit charities, and some charities offer race training in exchange for fund-raising. Running for something that’s bigger than you is a great way to stay motivated to keep training and can make your races even more meaningful and fulfilling.

Not only will you gain from a range of physical and metal benefits that come with running but you can also help those in a small to a wider community. You may even want to compete yourself, in marathons or cross country. So why not try it and see where it takes you?

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Last Updated on November 5, 2020

How to Get out of a Rut: 12 Useful Ways to Get Unstuck

How to Get out of a Rut: 12 Useful Ways to Get Unstuck

Have you gotten into a rut before? Or are you in a rut right now?

You know you’re in a rut when you run out of ideas and inspiration. A rut can manifest as a productivity vacuum and be a reason why you aren’t getting results. Even as you spend more time on your work, you can’t seem to get anything constructive done. Is it possible to learn how to get out of a rut?

Over time, I have tried and found several methods that are helpful to pull me out of a rut. If you experience ruts too, whether as a working professional, a writer, a blogger, or a student, you will find these useful. Here are 12 of my personal tips to get out of ruts:

1. Work on Small Tasks

When you are in a rut, tackle it by starting small. Clear away your smaller tasks that have been piling up. Reply to your emails, organize your documents, declutter your work space, and reply to private messages.

Whenever I finish doing that, I generate positive momentum, which I bring forward to my work.

If you have a large long-term goal you can’t wait to get started on, break it down into smaller objectives first. This will help each piece feel manageable and help you feel like you’re moving closer to your goal.

You can learn more about goals vs objectives here.

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2. Take a Break From Your Work Desk

When you want to learn how to get out of a rut, get yourself away from your desk and go take a walk. Go to the bathroom, walk around the office, or go out and get a snack. According to research, your productivity is best when you work for 50 minutes to an hour and then take a 15-20 minute break[1].

Your mind may be too bogged down and will need some airing. By walking away from your computer, you may create extra space for new ideas that were hiding behind high stress levels.

3. Upgrade Yourself

Take the down time to upgrade your knowledge and skills. Go to a seminar, read up on a subject of interest, or start learning a new language. Or any of the 42 ways here to improve yourself.

The modern computer uses different typefaces because Steve Jobs dropped in on a calligraphy class back in college[2]. How’s that for inspiration?

4. Talk to a Friend

Talk to someone and get your mind off work for a while. Relying on a support system is a great way to work on self-care when you’re learning how to get out of a rut.

Talk about anything, from casual chatting to a deep conversation about something you really care about. You will be surprised at how the short encounter can be rejuvenating in its own way.

5. Forget About Trying to Be Perfect

If you are in a rut, the last thing you want to do is step on your own toes with perfectionist tendencies. Perfectionism can lead you to fear failure, which can ultimate hinder you even more if you’re trying to find motivation to work on something new.

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If you allow your perfectionism to fade, soon, a little trickle of inspiration will come, and then it’ll build up with more trickles. Before you know it, you have a whole stream of ideas.

Learn more about How Not to Let Perfectionism Secretly Screw You Up.

6. Paint a Vision to Work Towards

If you are continuously getting in a rut with your work, maybe there’s no vision inspiring you to move forward.

Think about why you are doing this, and what you are doing it for. What is the ultimate goal or vision you have for your life?

Make it as vivid as possible. Make sure it’s a vision that inspires you and use that to trigger you to action. You can use the power of visualization or even create a vision board if you like to have something to physically remind you of your goals.

7. Read a Book (or Blog)

The things we read are like food for our brain. If you are out of ideas, it’s time to feed your brain with great material.

Here’s a list of 40 books you can start off with. You can also stock your browser with only the feeds of high quality blogs and follow writers who inspire and motivate you. Find something that interests you and start reading.

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8. Have a Quick Nap

If you are at home, take a quick nap for about 20-30 minutes. This clears up your mind and gives you a quick boost. Nothing quite like starting off on a fresh start after catching up on sleep[3].

Try a nap if you want to get out of a rut

    One Harvard study found that “whether they took long naps or short naps, participants showed significant improvement on three of the four tests in the study’s cognitive-assessment battery”[4].

    9. Remember Why You Are Doing This

    Sometimes we lose sight of why we do what we do, and after a while we become jaded. A quick refresher on why you even started on this project will help.

    What were you thinking when you thought of doing this? Retrace your thoughts back to that moment. Recall your inspiration, and perhaps even journal about it to make it feel more tangible.

    10. Find Some Competition

    When we are learning how to get out of a rut, there’s nothing quite like healthy competition to spur us forward. If you are out of ideas, then check up on what people are doing in your space.

    Colleagues at work, competitors in the industry, competitors’ products and websites, and networking conventions can all inspire you to get a move on. However, don’t let this throw you back into your perfectionist tendencies or low self-esteem.

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    11. Go Exercise

    Since you are not making headway at work, you might as well spend the time getting into shape and increasing dopamine levels. Sometimes we work so much that we neglect our health and fitness. Go jog, swim, cycle, or whatever type of exercise helps you start to feel better.

    As you improve your physical health, your mental health will improve, too. The different facets of ourselves are all interlinked.

    If you need ideas for a quick workout, check out the video below:

    12. Take a Few Vacation Days

    If you are stuck in a rut, it’s usually a sign that you have been working too long and too hard. It’s time to get a break.

    Beyond the quick tips above, arrange one or two days to take off from work. Don’t check your (work) emails or do anything work-related. Relax, do your favorite activities, and spend time with family members. You will return to your work recharged and ready to start.

    Contrary to popular belief, the world will not end from taking a break from your work. In fact, you will be much more ready to make an impact after proper rest.

    More Tips to Help You Get out of a Rut

    Featured photo credit: Ashkan Forouzani via unsplash.com

    Reference

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