Why Running Is Good For You

Running is more than just a way to exercise; it’s a transformative journey that can improve your health, boost your mood, help you make life-long friends, and enhance your overall quality of life. Whether you’re a current member of the “I f*cking hate running club”, on your 10th try to run your first 5K, or a seasoned runner, running offers a multitude of benefits that go beyond the physical. So let’s get into it! Why running is good for you…

The Physical Benefits of Running

1. Cardiovascular Health

Remember in Forrest Gump when he runs and runs and runs all because he just felt like running? Being able to Forrest Gump it, run just because you felt like it, requires aerobic strength. And aerobic strength doesn’t happen without cardiovascular health! It strengthens your heart, increases blood circulation, and reduces the risk of heart disease. Regular running can lower blood pressure, improve cholesterol levels, and enhance overall heart function.

2. Improved Health And Wellness.

Running plays a significant role in maintaining overall health. It helps maintain your health by boosting your metabolism, supports immune function, and ensures your body stays in top condition. Combined with a balanced diet that helps you stay out of low energy availability, running can contribute to better health markers across the board.

3. Muscle Strength and Bone Density

Running engages multiple muscle groups, including your legs, core, and upper body. It helps build and tone muscles, improving overall strength and endurance. Additionally, running is a weight-bearing exercise, which means it helps increase bone density and reduce the risk of osteoporosis.

4. Improved Respiratory Function

Running enhances lung capacity and improves respiratory efficiency. It trains your body to use oxygen more effectively, which can lead to better endurance and performance in other physical activities.

5. Immune System Boost

Regular running can strengthen your immune system, making you less susceptible to illnesses. It promotes the production of white blood cells and antibodies, which are crucial for fighting infections.

The Mental and Emotional Benefits of Running

1. Stress Relief

Ever wonder why so many people started running during COVID? STRESS. Running is a powerful stress reliever. It triggers the release of endorphins, the body’s natural mood lifters, leading to what’s commonly known as the “runner’s high.” This feeling of euphoria can help reduce stress, anxiety, and depression. People love to joke they started running as a way to run from their problems but quickly discovered that the time on their feet was a great way to work through them or discover the courage to ask for help.

2. Mental Clarity and Focus

Running provides a break from the daily grind and gives you time to think and clear your mind. It can enhance cognitive function, improve memory, and boost creativity. Many runners find that their best ideas come to them during a run.

3. Increased Self-Esteem

Setting and achieving running goals can significantly boost your self-esteem and confidence. Whether it’s completing your first 5K or setting a personal record, each accomplishment reinforces your belief in your abilities. There’s nothing better than doing something that you thought was impossible. It’s EMPOWERING.

4. Better Sleep

Running can improve the quality of your sleep by helping you fall asleep faster and enjoy deeper, more restorative sleep. It regulates your body’s circadian rhythm and reduces insomnia symptoms.

5. Enhanced Mood

Running regularly can lead to a more positive outlook on life. It helps regulate mood swings and provides a sense of achievement and purpose.

Social and Community Benefits

1. Building Connections

Running can be a social activity that helps you connect with like-minded individuals. Joining a running group or participating in races can foster a sense of community and belonging. It’s hard to make meaningful friendships as an adult. Running is a great way to meet new people, move your body, and connect with an inclusive community.

2. Support and Motivation

Having a support network can keep you motivated and accountable. Training with others provides encouragement, camaraderie, and friendly competition, making your running journey more enjoyable.

3. Charity and Fundraising

Many running events are organized to support charitable causes. Participating in these events allows you to contribute to the community and support important causes while staying active. (This is your reminder to sign up to volunteer at a local race!)

Getting Started: Tips for New Runners

1. Start Slow and Steady

If you’re new to running, it’s important to start slow and build your endurance gradually. CLICK HERE and download our free ‘Become A Runner 8-week training plan’! This plan starts you off with short, manageable distances that alternate between running and walking. As your fitness improves, we increase your running intervals and before you know it, you’ll be taking on a 5K!

2. Invest in Quality Gear

Two of the most important pieces of equipment are running shoes and a sports bra. Investing in a good pair of running shoes is crucial. Visit a specialty running store to get fitted for shoes that suit your foot type and running style. CLICK HERE to check out our sports bra guide. Comfortable clothing and moisture-wicking fabrics can enhance your running experience but aren’t necessary in the first few weeks. But a good sports bra is a non-negotiable.

3. Warm Up and Cool Down

Always start your run with a warm-up to prepare your body for the activity. Gentle stretching, walking, or light jogging can help loosen your muscles. After your run, cool down with stretching to prevent stiffness and promote recovery.

4. Listen to Your Body

Pay attention to how your body feels during and after runs. It’s normal to experience some discomfort as your body adapts, but sharp or persistent pain could indicate an injury or the early signs of one. First, start by taking 2-3 days off. If the pain persists or if you’re experiencing pain outside of running, seek medical advice. Seeing a physical therapist who specializes in runners is an incredible resource for preventing injuries or treating them. (You don’t need to be injured to see a physical therapist.)

5. Stay Hydrated and Fuel Properly

Hydration is key to a successful run. Drink water before, during, and after your run to stay hydrated. Eating a balanced diet with the right mix of carbohydrates, proteins, and fats will provide the energy you need to perform your best. CLICK HERE to check out our hydration and fueling guide.

The Badass Lady Gang: Your Running Community

At Badass Lady Gang, we believe in the power of community and support. Our online community, in-person chapters, training experiences, training team, and running plans are designed to help you achieve your running goals, no matter your level of experience.

1. Training Experiences

Our training experiences offer structured programs throughout the year tailored to various goals, from completing your first 5K to training for a marathon. These programs include personalized training plans, weekly coaching calls, weekly live strength sessions, and access to invaluable resources.

2. Training Team

Joining the Badass Lady Gang training team gives you access to a supportive community of runners. With access to six different coaching calls every week, you’ll receive customized guidance and training plans, motivation, and accountability to keep you on track and help you run down your personal best.

3. Running Plans

Our affordable running plans cater to all levels, from beginners to advanced runners. Whether you’re looking to start running, get back into it after a break, or set a new personal record, our plans provide the structure and flexibility you need to succeed.

4. Online community

The Badass Lady Gang online community extends the support and camaraderie found in our in-person chapters to the digital realm. Our online platform connects women from all over the world, providing a space to share experiences, seek advice, and celebrate victories. The community includes forums, virtual events, and coaching calls, offering continuous support regardless of location. Through our online presence, members can access training plans, participate in challenges, and engage with a network of inspiring and supportive women. Whether you prefer in-person meetups or virtual connections, the Badass Lady Gang community is here to empower and uplift you on your running journey.

5. In person chapters

Our in-person Badass Lady Gang chapters are vibrant, supportive groups where women come together to run, train, and support each other. These local chapters host regular meetups, group runs, and social events, fostering a sense of community and camaraderie. Whether you're a seasoned runner or a beginner, you'll find encouragement, friendship, and motivation within our local chapters. Each chapter is led by passionate captains dedicated to creating an inclusive and empowering environment.

Embrace the Journey

Running is more than just a form of exercise; it’s a journey that offers physical, mental, and social benefits. It challenges you to push your limits, connect with others, and discover your inner strength. Whether you’re running for health, stress relief, or the sheer joy of movement, the rewards are endless.

At Badass Lady Gang, we’re here to support you every step of the way. Join our training experiences, training team, and running plans to become part of a community that celebrates every runner, regardless of their pace or experience. Lace up your shoes, hit the pavement, and embark on your running journey today. You’ll be amazed at what you can achieve.

So, why is running good for you? It’s good for your body, mind, and soul. It’s a path to health, happiness, and community. And most importantly, it’s a journey worth taking. Let’s run strong together.

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