Running is a simple, yet powerful exercise that benefits both body and soul. Understanding these benefits, along with practical tips for staying motivated, can help you maximise the health rewards of running.

Road running tops the list of popularities. A quick run in the morning will uplift your mood for the day. Sprinting, however, is another type of leg muscle workout, a short distance, typically a race from 100 to 400 meters. It mainly focuses on velocity, power, and technique. In contrast, jogging is a more relaxed, slow-paced form of running, often used to warm up the body and help in recovery and fitness. It is less intense and can be ideal for newbies to get started with. On the other hand, long-distance running, also known as a marathon, has been gaining a lot of public enthusiasm.

Running has always been improving your health in a finer way. Running increases oxygen levels in the blood, which allows more oxygen to enter into the muscles. A study in the Journal of the American College of Cardiology finds that even five to 10 minutes a day of low-intensity running is enough to extend your life by several years, compared with not running at all.

Although running can trim away some of your existing risk of cardiovascular disease. The combined effect of lifestyle, diet, and family history still contributes to your lifetime risk. The study also focused on a group of more than 55,000 men and women ages 18 to 100. About a quarter of them were runners. Over 15 years, those who ran just 50 minutes a week or fewer at a moderate pace were less likely to die from either cardiovascular disease or any cause, compared with those who did not run at all.

To your utter surprise, running has always been a huge hunger suppressant. This is likely because it improves mood, creating a positive cycle. When one runs, she or he burns energy, their mind feels more satisfied, and they are less likely to overeat.

When so many benefits and well-beings of this simple exercise are on the table, one cannot just ignore it for good. Just a bit of willpower and dedication from a person can improve their quality of life, both physical and mental. To facilitate one with that, there is a new fitness culture on the run: marathons! Marathon events may not have had a long history in Bangladesh, but things have been moving fast.

If your mind is thinking of joining a run, there are some pieces of advice from experts for a head start. If you are a beginner, you should start with brisk walking, progress to jogging, and work up to running. You could run with a friend or join a local running club. Running clubs may offer competitive events. Most clubs have sessions designed for beginners through to advanced runners. You can put your running skills against others in fun runs or marathons.

Make sure you warm up and stretch thoroughly before you head out. Cool your body down with light stretches when you return. Make sure you have plenty of fluids and take a water bottle with you on your run to avoid cramps. Try to drink plenty of water before, during, and after any run. You can use apps or a smartwatch to track your runs. Even short progressions in time and speed are worth celebrating and will motivate you to keep going. Pay attention to any signs of discomfort or fatigue. Rest is just as important as running, so do not be afraid to take a day off when needed.

The great news is that whether you run for five minutes or 50, every step counts toward a healthier, longer life. The benefits of running start small but grow exponentially as you do more. While a little bit is good, adding more distance, speed, and frequency only amplifies the rewards. By taking small steps toward regular running, one can set the foundation for a lifelong habit that promotes a healthier, happier version of yourself. So, even if you are pressed for time, do not hesitate to lace up your shoes and get moving—every step counts.