Actually, it did the opposite. I didn't hanker after chocolate at 3pm and I wasn't raiding my snack cupboard after dinner for a suitable dessert. Nope, I was quite content just eating my meals and then having no more.
You soon realise that pounding dance music playing in your ears can start to become a little, well So I popped in my best workout earbuds and turned to podcasts. TMI alert! Things are about to get intimate, because I feel it's necessary to tell you of my incredibly close-call incidents in relation to my bowel movements when out running.
A few times, nowhere near my home or a public convenience, I found myself looking around desperately wondering where I could, err, relieve myself.
Honestly, that's how bad it gets. You actually picture yourself squatting down behind a bush to do a number two. It's horrific and it hurts. FYI, I never got quite so desperate as to relieve myself in public - phew. But maybe that played a role in me getting faster!? Some days I would head out on a run with a million thoughts running through my head. Whether it be a to-do list that was stressing me out, a recent negative news story a fairly common scenario in the current climate , or a boy-related drama, going for a run just sorted it all out.
Which leads me onto Along with shower time and bedtime, running has now become a time when I make key decisions. Should I message him back? What kind of reply does that work email warrant?
Do I opt for black or duck egg blue curtains? What color should I paint my nails? All really important decisions, as you can tell - and all decided on my daily runs. If you're looking to run 5k every day like me but you're unsure where to start or how to go about it, I've got you covered.
I spoke Will Goodge , a running coach for Pure Sport , and asked him for his top 5k-every-day tips. Here's what he had to say If that means you do them every morning at 5am, then lock it in! The National Sleep Foundation recommends between 7 and 9 hours of sleep per night. One study also noted how sleep is critical for athletes to help their overall health. As such, you can expect to see some pretty significant changes in your body not just physically, but mentally and emotionally, too when you start trotting those k's on the regular.
But it's important to remember that exercise is a form of self-inflicted stress. Yes, it's good-for-you stress, but too much stress placed on your body, too fast, too long, or with too much intensity can lead to some less-than-desirable results.
While many people, can, in fact, knock out three miles a day without ending up hurt or sick, it's important to listen to your body and make adjustments to your route, pace, and intensity as necessary.
A regular running program can do wonders for your all-around health, but only if you're doing it wisely. Cardiovascular health is all about strengthening your heart, increasing lung capacity, and improving the delivery of oxygen-rich blood throughout your body. Having a strong cardiovascular system is pretty important for, you know, living.
And, naturally, running is an excellent form of cardiovascular exercise. When performed regularly, running practically guarantees improvements to your cardiovascular system.
A study published in the Journal of the American College of Cardiology found a 45 percent decrease in mortality from heart disease. As the study's author, D. Lee, an assistant professor of kinesiology at Iowa State University, told Time , "Runners on average lived three years longer compared to non-runners.
In a follow-up study by Lee and his colleagues, running two hours a week was associated with an additional three years of life, the magazine reported. Whether you run at breakneck speed or a snail's pace, you can rack up those two hours a week and boost your longevity. You may not realize this, but there are two forms of muscular fitness : muscular strength and muscular endurance. The difference between the two basically hinges on what actions you're asking your muscles to perform.
When you run every day, you're telling the muscles of your lower body, core, and even your chest, shoulders, and back, to perform repetitive, ongoing actions for a sustained period of time. As Healthline pointed out, you're basically improving the stamina of your working muscles.
To continue to lift your feet, swing your arms, and carry the weight of your body forward, your muscles have to adapt to the action and become more efficient and more capable of sustaining this sub-maximal effort for a prolonged period of time.
When you first start your 5K-a-day program, the muscles of your legs may fatigue quickly, forcing you to slow your pace or switch to walking. But with continued practice, you'll notice the muscular fatigue taking longer to build, enabling you to run farther at a given pace. This is muscular endurance in action. Running isn't just a boon for muscular endurance, it can also boost muscular strength. This is particularly true at the start of a new program when your muscles — especially the large muscles of the lower body, like the quadriceps, hamstrings, calves, and glutes — need to develop greater strength to be able to physically lift and move the weight of your body over the course of a run.
A study published in the Exercise Sports Science Review confirmed that aerobic exercises, like running, can in fact improve muscular strength and size also known as hypertrophy in addition to muscular endurance. That said, if you fail to keep challenging your muscles with new stimulus, like adding sprint work hills to your training program, there's going to be an upper limit on how much strength and size you develop.
As a review of studies published in Sports Medicine confirmed, you will need to add strength training to your routine if one of your fitness goals is to see substantial muscle growth. Repetitive aerobic exercise like running isn't just good for your muscles, it's good for your joints, too. Just as muscles adapt and adjust to new stressors and stimuli, your joints — including connective tissue like tendons and ligaments — do, too. And what might surprise you is that runners might actually end up with fewer instances of osteoarthritis than those who participate in lower-impact activities like walking.
According to a longterm study published in Medicine and Science in Sports and Exercise , more non-runners reported experiencing osteoarthritis than runners. This may be due to underlying health issues or possibly runners having lower overall body weight, which reduces wear and tear on the joints, but it's an interesting finding regardless.
Exercise physiologist Biara Webster explained to Livestrong that starting slowly with your new habit is key to avoiding injuries. One thing to keep in mind about running is that it's a high-intensity, high-impact exercise.
While there's nothing inherently dangerous about it, and many people's bodies can absorb a daily running routine without injury or problems, it's very important to ease your way in to the exercise and remain conscious of how your body's reacting and responding to the stressor.
This is because, as Healthline pointed out, a daily running routine can increase the likelihood of an overuse injury, like a sprain, strain, or inflammation of the muscles, tendons, or joints. Overuse injuries usually happen when you take on a new routine and do too much, too fast, and too soon. And it's important when your body's feeling achy or under the weather to be especially conscious of your form, or simply take a day off. You don't actually have to run a 5K every single day!
If you're looking to lose weight, you may be considering implementing a running routine. And I think Honest Abe would be proud. Well, we almost always find time for it. Sometimes we need a rest day. And sometimes life gets in the way. And that includes me. Until now.
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