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Why Is Running So Good For You? Here's Why You Should Dust Off Your Trainers

2nd December 2020

2nd December 2020

By Shivraj Bassi

If you usually prefer other forms of exercise, especially in winter when running outside can be chilly and daunting (those 4pm sunsets aren’t conducive to raring to leave the house), you may have forgotten just how fantastic running is for you. 

Love it or hate it, the health benefits of running are indisputable. And the good news is you don't need to be ticking off 10k's every morning to start enjoying those benefits. Clocking just a few short sessions a week can provide you with quick wins that'll keep you feeling great. Here's why running is so good for you. 

Boosts your mood

We’re sure you’ve heard of the phrase runner’s high -  trust us when we say it’s a very real phenomenon. A recent study found that during the pandemic, 82% of UK runners surveyed said that running helped them to clear their mind, and 78% felt it made them feel more in control of their life. 

It’s not that you’re running away from your problems when you head outside for a jog, more that doing so helps your mind see the bigger picture. The meditative act of your feet hitting the pavement acts as a balm for troubled minds. 

Improves heart health

It will surprise no-one to discover that running is good for you because it’s very helpful in increasing cardiovascular health. This improves your level of endurance so you can run, jump, dance and even skateboard for longer periods of time without getting tired and out of breath. 

You don’t even have to be running very fast for this to happen, as longer, slower runs are what build your aerobic base and cardiovascular health overall. If you’re short on time, try a session which switches between short, fast runs and periods of walking. When you do this, your body uses different energy sources during the run and afterwards when your body is in recovery, meaning you hit two birds with one stone. 

Builds strength

Running strengthens your entire body and helps to build muscle, which is great if you’re into weightlifting and want to maximise what your exercise regime is achieving. This is especially true if you’re traversing uneven surfaces and hills, which forces your stabiliser muscles such as your abs, glutes and back to keep you steady and balanced. 

Innermost’s The Fit Protein is a great boost to workouts like these, as it helps your body to rehydrate and restore energy and supports muscle growth and repair. We can’t imagine a post-workout routine without it. 

Improves health conditions

What is running good for if not helping to manage and prevent illnesses and health conditions? It helps to improve the performance of blood circulation and could even lower blood pressure, as it increases your body’s ability to use and take in oxygen. 

Running is so good for you that it can make your heart stronger and increase your lung function. How many activities in life make you happy and are also good for you?

Increases confidence

The knowledge that your body is capable of running fast is an empowering thing. It can also be a way to form a community and meet new people, whether that’s through joining a running club, attending races or simply meeting a friend for a lunchtime 5k. 

Prioritising your fitness and mental health enough to fit runs into your busy schedule shows that you care about keeping yourself happy and well. There’s no way around it - running is incredibly good for you. All you have to do is lace up your trainers and go. 

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From the Bedroom to the Gym: Is Your Sex Life Affecting Your Workout Performance?
The relationship between sex and workout performance is one that’s long been debated by scientists and fitness fanatics alike. It’s complicated and multifaceted, so answering the question of whether your sex life is affecting your training is difficult. That said, today we’re going to take a look at a variety of evidence, both academic and anecdotal, as well as several different scenarios and at least try to reduce some of the mystery around the subject. First, it helps to understand what’s actually happening to the body, both physically and psychologically, during both activities.   The Effects of Sex on the Body Sexual activity causes several changes to occur in the body:   Physical Changes That Occur During Sex During sexual activity and the lead up to it, the human body undergoes a process known as the sexual response cycle. This is the case for both males and females, though the cycle can be highly individual and may not be the same each time for each person. Describing the full sexual response cycle is beyond the scope of this article, however it consists of 4 phases: Desire Arousal Orgasm Resolution Factors such as elevated heart rate, increased blood flow and pressure and heightened muscle tension all come into play. If you’d like to read about the sexual response cycle in more detail, check out this great article from Cleveland Clinic.   Psychological Changes That Occur During Sex Several psychological changes occur both during and after sex. Most notable are the release of endorphins and oxytocin, which are associated with improved mood and a better sense of wellbeing. These are also responsible for reduced stress levels, which brings a multitude of additional benefits that are of particular interest to those of us participating in regular training and exercise. Cortisol, the hormone responsible for stress, is catabolic in high levels, meaning it can cause the breakdown of lean tissue. So, whilst it is unclear whether sex itself affects workout performance, the reduction in stress levels it may bring is definitely beneficial for preserving our results!   The Effects of Exercise and Training on the Body Exercise and training also cause the body to undergo a number of changes. These occur both during and after the physical activity. There are in fact a number of similarities in changes that happen during exercise and sex:   Physical Changes That Occur During Exercise The physical changes that happen in the body vary based on the type of exercise being undertaken, however, there are some that are common to exercise in general: Increased heart rate Increased blood flow, especially to the muscles Faster, deeper breathing due to additional oxygen needs Heightened activity within the circulatory, respiratory, musculoskeletal and endocrine systems A full summary of the changes that occur within these systems can be found here. More aerobically demanding exercise will, of course, place greater emphasis on the circulatory and respiratory systems as well as causing fat to be metabolised as an energy source. Resistance training, which often relies more heavily on the lactate and creatine phosphate energy systems, instead promotes greater muscular and endocrine (hormone) activity. Note the common physical changes between sex and exercise here, as they do crossover!   Psychological Changes That Occur During Exercise The psychological changes that occur during exercise are similar to those experienced during sexual activity and are mostly related to the release of endorphins and other ‘feelgood’ hormones. These help to regulate mood, and it is common knowledge that frequent exercise and leading an active, healthy lifestyle promotes a feeling of wellbeing.   Does Sex Affect Our Workouts? This is where things become complicated. Though extensive studies have been done on the subject, the results of these have varied massively. We must also take into account the experience of individuals, and this anecdotal evidence again has huge variance. Let’s look at both:   Sex and Training: What the Science Says Scientific studies on the relationship between sex and training are contradictory at best. There’s no denying the positive benefits of both activities, particularly from a psychological perspective, but as for the effect of sex on actual performance in the gym the results are inconclusive. A study, published in April 2021, by Kirecci, Albayrak and co. examined the effects of sexual activity of 50 men in the 24 hours prior to training on lower body strength. The study measured effects by having the men perform 3 separate squat sessions, each at the same time of day. Each of these sessions occurred after participating in or abstaining from sexual activity the night before. The men performed 5 sets of 5 repetitions of their maximum squat weight during these sessions and the difference in weight lifted was observed. The study concluded that ‘sexual intercourse within 24 hours before exercise [has a] detrimental effect on lower extremity muscle force, which suggests that restricting sexual activity before a short-term activity may be necessary.’ Aside from this study, most others found either no notable relationship between sex and athletic performance. A meta-analysis of 9 crossover studies, conducted by Zavorsky and Brooks and published on 16 September 2022, confirms this. The analysis concluded that ‘The results demonstrate that sexual activity within 30 min to 24 h before exercise does not appear to affect aerobic fitness, musculoskeletal endurance, or strength/power.’ This is perhaps more notable, because these studies incorporated different types of exercise and were not restricted purely to a strength/power based activity like squats.   Anecdotal Evidence: What About the Experiences of Real Gym Goers? The anecdotal evidence is, as expected, highly individualised. However, there tends to be a bias against the results of most studies, particularly in those participating in sports involving strength and aggression. For example, many fighters claim that they perform better when they abstain from sex in the days leading up to a contest. Similarly, bodybuilding forums are full of debate on this topic and many claim they note a significant decrease in motivation to train at maximum intensity after sexual activity. It has been hypothesised that this may be due to a downregulation in testosterone production after sex; during orgasm the mineral zinc is released in the body and this is also a precursor for natural testosterone production in the body and may, therefore, provide some reasoning as to the experience of many trainees.   Key Takeaways The relationship between sex and workout performance will always be a complicated one. The effects of one on the other in terms of physical fitness and, in particular, mental wellbeing, are clear, but when it comes to actual performance this appears to be highly individual. We’d advise doing what feels best for you but not worrying too much about it. Instead, prioritise your nutrition and make sure you’re fuelling your workouts properly. While you’re here, why not take a look at the Innermost range? We’re proud to be completely transparent about the ingredients in our products and we always ensure they’re of the highest quality. Check us out, and be sure to get in touch if you have any questions! Read more