How running can improve your brain capabilities

Many sports medicine experts believe that human bodies can form in order to qualify humans to become very effective runners with great endurance.

The shapes of the hips and feet, the length of the legs, the shock absorbing spinal discs, and the ability of the skin to sweat enable any human to run for many miles. So it is not surprising that running is strongly associated with many benefits to our bodies and our brains

It is known that running improves physical fitness, as it is a great way to help improve cardiovascular health, in addition to its ability to burn large amounts of calories. And it can also help build muscle strength, and if you want to get all of these physical benefits quickly Running is the most direct way to reach this goal.

As for brain experts and neurologists, running is the closest thing to a healing miracle drug, as runners get many mental and psychological benefits from exercising this sport.

These are some of the psychological and mental benefits caused by running:

1-Running improves sleep quality and improves mood and ability to focus

In a study of 500 young people with an average age of 18, half of them were assigned to a running exercise, where they had to add running to their daily routine. While the other half did not do any activity that would help them get some of the benefits associated with running.

The group of youth with a commitment to run ran at a reasonable pace for 30 minutes a day, five days a week for three weeks. Researchers began to notice that those who belonged to this (Running group) became better sleepers, and showed signs of improvement in the psychological state, as they focused better during their school day. And all of these signs apply to any runner of any age.

2-Running for 30 minutes improves mood and reduces symptoms of depression

There is a study published in the Journal of the American College of Sports Medicine that says that running for 30 minutes in the open air or on the treadmill is enough to improve the mood of a person suffering from major depressive disorder. So that study participants who just moved at a rapid pace got the same benefit of improving mood and their morale rose.

This indicates that regardless of the speed at which your legs are moving, the movement itself has healthy side-effects, while running and other forms of exercise (medium intensity) are superior in improving mood and fighting depression.

3-Running improves the efficiency of the mind at any age, as it fights the cognitive decline associated with aging.

If you want to keep your mind healthy as you (age), research indicates that running is one of the best things you can do.

Research on the enhanced effect of aerobic exercise on the cognitive ability of the brain (which was conducted in (many studies) on either running, jogging, or brisk walking) confirmed that this type of exercise improves working memory and the ability to focus in children.

As for adolescents, the working memory has witnessed a similar improvement, as well as the ability of the mind switching tasks. For the elderly, running activity provides a long list of mental benefits, including improving long-term memory, improving focus, and the ability to move to multiple tasks.

 4-Running changes the brain in a way that enables it more able to resist stress and pressure

Numerous studies have shown that exercise can improve people's ability to overcome stress, and many of studies have focused on runners specifically

And research has been published in the Journal of Clinical Psychology saying (that running recruits a process in the brain that gives a person high endurance capabilities. And this may be because aerobic exercises increase the levels of neurotransmitters such as serotonin and noradrenaline, as running causes the generation of new nerve cells in the brain.

Running program to develop the capabilities of the brain

It is preferable to implement the running program in the early morning in order to take advantage of all the benefits of running throughout the day. But, nevertheless you can choose any time that suits you to conduct the training

First week) First day:

Warming is done with light walking for five minutes, then 20 minutes jogging, and the matter ends with a minute of walking to calm the blood circulation.

The second day:

rest to give the body the opportunity to heal and recover

This schedule is repeated for three weeks or more until the issue of running becomes a habit that the trainee can easily do.

Fourth week) The first day:

The trainee does a light walk for five minutes as a warm-up, then 15 minutes jog, then a quick 3-minute run. The task ends with a 1-minute walk to (calm) the blood circulation.

The second day:

rest

This approach is repeated until the issue of fast running is possible without causing severe fatigue to the trainee.

The eighth week:

The first day: warming up by walking lightly for five minutes, then 20 minutes running, then walking for three minutes, then jogging for 20 minutes.

The second day:

rest

The goal of this system is to add more endurance capabilities to the body, which in turn affects positively the brain's cognitive abilities.

Twelfth week) 

The first day: As usual, warming up with a light walk for five minutes, then ten minutes of continuous light running, then fast running for three minutes. Followed by ten minutes of light running, and then running fast for three minutes, followed by ten minutes of light running. And then three minutes of running Fast, ten minutes after a light jogging, and then the day ends with five minutes of walking

The second day:

rest

For many people, the easiest way to get all the benefits of these exercises is to go out and start running, and if you haven't run a while ago, running and making it into your daily routine may become a very severe issue for you. However, rest assured! Your body and mind will begin to acclimatize, and you will see that running can become a happy, contemplative and gratifying activity

And the best advice is given to (many novice runners), which were repeated by many experienced runners "remember that you are running to have fun! ".