Get Running, Get Happy and Other Health Perks of the Sport

Boosting your emotional and physical health are just some of the reasons to start running, says a New York cardiologist and runner.

But don’t expect to log serious mileage – or even a couple of blocks – your first time out; you have to work up to that. After all, the more than 50,000 competitors in Sunday’s 26.2-mile New York City Marathon were all newbie runners once too.

A safe way to begin is a run-walk program, where you run for one minute and alternate with two minutes of walking for a total of 20 to 30 minutes, every other day. Each week you increase the amount of time you run by a minute until you can run for 30 minutes without a walk break.

“The run-walk uses high-intensity intervals where you can potentially do appropriate cardiac conditioning by getting your heart rate up and then slowing it down, getting it up and slowing it down again,” said Evelina Grayver, MD, director of the coronary care unit at North Shore University Hospital in Manhasset.

“That type of interval training allows patients to eventually have a slower resting heart rate, which is a better predictor of someone’s cardiac conditioning.”

For a more detailed running plan, check out the Couch to 5k in 9 Weeks and Runner’s World 8-Week Beginner’s Program to kick off your running career.

Once you get running, expect to get happy.

“The No. 1 overall benefit of running is mental health,” said Dr. Grayver, who runs three to nine miles, three to five times a week. “Runners are usually considered to be happy people.”

Running, especially longer distances, triggers the release of endorphins – the body’s own natural antidepressant – helping you to get out of a funk.

Other benefits of a regular running program include:

• Reduce blood pressure
• Strengthen immune system
• Stress relief
• Weight management
• Cardiovascular health
• For women, it increases their bone density
• Promotes healthy lifestyle choices, such as better nutrition and less likely to smoke

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