Runners Bliss
While there is the potential for injury in running (just as there is in any sport), there are many benefits. Some of these benefits include potential weight loss, improved cardiovascular and respiratory health (reducing the risk of cardiovascular and respiratory diseases), improved cardiovascular fitness, reduced total blood cholesterol, strengthening of bones (and potentially increased bone density), possible strengthening of the immune system and an improved self esteem and emotional state. Running, like all forms of regular exercise, can effectively slow or reverse the effects of aging.
Types of Running Shoes
Cushioning shoes provide elevated shock absorption and minimal medial (arch side) support. They’re best for runners who are mild pronators or supinators. Cushioning shoes are also good for neutral runners during off-pavement runs. Reason: Minor irregularities in surfaces such as dirt roads give feet a little variety from the repetitive, same-spot strikes they typically experience on hard surfaces.
Stability shoes help decelerate basic pronation. They’re good for neutral runners or those who exhibit mild to moderate overpronation. They often include a “post” in the midsole. Due to their extra support features, virtually all trail-running shoes fall in the stability category.
Motion control shoes offer features such as stiffer heels or a design built on straighter lasts to counter overpronation. They’re best for runners who exhibit moderate to severe overpronation.
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Running can also have psychological benefits, as many participants in the sport report feeling an elated, euphoric state, often referred to as a “runner’s high”. Running is frequently recommended as therapy for people with clinical depression and people coping with addiction. A possible benefit may be the enjoyment of nature and scenery, which also improves psychological well-being. In animal models, running has been shown to increase the number of newly born neurons within the brain. This finding could have significant implications in aging as well as learning and memory.
Limits of speed
Footspeed, or sprint speed, is the maximum speed at which a human can run. It is affected by many factors, varies greatly throughout the population, and is important in athletics and many sports. The fastest human footspeed on record is 44.72 km/h (27.79 mph), seen during a 100 meter sprint (average speed between the 60th and the 80th meter) by Usain Bolt
Running speed over increasing distance
| Distance metres | Men m/sec | Women m/sec |
|---|---|---|
| 100 | 10.44 | 9.53 |
| 200 | 10.42 | 9.37 |
| 400 | 9.26 | 8.44 |
| 800 | 7.92 | 7.06 |
| 1000 | 7.58 | 6.71 |
| 1500 | 7.28 | 6.51 |
| 1609 mile | 7.22 | 6.36 |
| 2000 | 7.02 | 6.15 |
| 3000 | 6.81 | 6.17 |
| 5000 | 6.60 | 5.87 |
| 10000 track | 6.34 | 5.64 |
| 10000 road | 6.23 | 5.49 |
| 15000 road | 6.02 | 5.38 |
| 20000 track | 5.91 | 5.09 |
| 20000 road | 6.02 | 5.30 |
| 21097 Half marathon | 6.02 | 5.29 |
| 21285 One hour run | 5.91 | 5.14 |
| 25000 track | 5.63 | 4.78 |
| 25000 road | 5.80 | 5.22 |
| 30000 track | 5.60 | 4.72 |
| 30000 road | 5.69 | 5.06 |
| 42195 Marathon | 5.67 | 5.19 |
| 90000 Comrades | 4.68 | 4.23 |
| 100000 | 4.46 | 4.24 |
| 273366 24-hour run | 3.16 | 2.82 |