Running is one of the simplest and yet most versatile forms of exercise. A pair of good trainers is all you need to get going, any time and almost anywhere, whether it's out in a forest, in a built-up area, or on a treadmill. But running is more than just a physical activity. It's also good for your mental health, builds up your endurance and boosts your immune system.
Whether you're a beginner or an experienced runner – using the right equipment and doing targeted training not only means that you can achieve your goals more effectively, but you'll also have a lot of fun in the process. Read on to find out everything you need to know to get the most out of running.
Running is an endurance sport that is not just effective, but also easy to incorporate into your daily routine. So it's no wonder that nearly half of Swiss people go jogging regularly1. You can run any time, anywhere, without the need for expensive memberships or equipment, and the best thing is that along with doing something good for your body, you're also boosting your mental health. That's because running not only reduces your risk of developing heart disease and diabetes, but it also improves your mental resilience and wellbeing. And that's not all. Running regularly boosts your metabolism and supports your immune system.
Kimberly Zwygart, a sports scientist and exercise specialist at santé24, also recommends that you don't neglect strength training as part of your running regime.
«Strength is a key aspect of running training, and is essential for preventing injury.»
Kimberly Zwygart, sports scientist and exercise specialist at santé24
And that's just the tip of the iceberg. Here are seven interesting facts about running:
1. Running makes you smarter
Running regularly promotes the formation of new nerve cells and improves your cognitive function. Studies2 have shown that runners are at less risk of developing dementia or Alzheimer's disease.
2. "Runner's high" is a real thing
The feeling of euphoria you get after running was previously thought to be due mainly to endorphins, but new studies3 have shown that a runner's high primarily stems from cannabinoids produced by the body, which reduce your stress levels. The intensity of this feeling varies from person to person, however.
3. Running slows the ageing of your cells
Scientific studies have shown that running regularly can slow the ageing process at the cellular level. A big factor here is the effect that running has on our telomeres, which are the protective caps on the ends of our chromosomes. Telomeres shorten as we age, which causes our cells to age with us. Experiments have shown, however, that endurance sports like running increase the activity of the enzyme telomerase, which slows this process down. This means that, biologically speaking, runners age slower than non-runners, and often have a longer life expectancy.4
4. Burning calories made easy
If you'd like to burn calories effectively, then running is the way to go. You can burn up to 800 calories an hour depending on your gender, how much you weigh and the intensity of your training. You'll also be in better shape, and your body will learn to use energy more efficiently.
5. Take it easy on your joints with the right technique
Running is often considered to be tough on your joints, so it is essential to use the right technique and wear proper shoes. Your footwear should suit the terrain and be chosen from a specialist store in order to get the best possible cushioning and support. It is also a good idea to run on soft surfaces such as woodland trails or fields in order to reduce the impact on your knees and ankles.
6. Mental recovery through exercise
Running is physical exercise that is also good for your mind. The rhythmic movement out in nature reduces stress, frees your head and allows your thoughts to flow. The fresh air and steady motions are calming, and improve your general sense of wellbeing. Out in nature is a particularly good place to combine running with mindfulness – the perfect antidote to the stress of daily life.
7. Running reduces your risk of depression and dementia
Studies5 have shown that regular running can reduce your risk of mental illness such as depression, as well as neurodegenerative diseases such as dementia. The combination of getting active, fresh air and the production of happiness hormones is beneficial to your brain and your mental resilience in the long term.
Win starting places for sporting events
SWICA supports many different races in Switzerland including the Zurich Marathon, the Grand Prix Winterthur and the Sarnersee Lauf, and regularly runs competitions in which keen runners can win entry tickets to these events. Here you find an overview of all the sporting events that SWICA gives out starting places for.
Many runners have been there: You make rapid progress at first, but then you don't seem to be able to go any further. This is known as a running plateau. We have put together three valuable expert tips for improving your performance and reaching the next level.
Tip 1: Make targeted use of interval training
Incorporate high-intensity interval training (HIIT), in which you alternate between brief periods of anaerobic exercise and active phases of recovery, into your routine. This gets your body used to maintaining a high pace for longer. It also improves your ability to recover. Your heart rate will fall faster after exercise, and you will recover more effectively.
Tip 2: Vary the intensity of your training
If you always run at the same pace, eventually you'll stop making any progress. Effective training combines different levels of intensity that are particularly good for advanced runners:
Building up basic endurance: Between 70% and 75% of your training should be spent running at a pace at which you could easily carry on a conversation, in order to work on your basic endurance. Basic endurance training lays the foundation for training at a faster pace.
Improving performance: Advanced runners spend between 20% and 30% of their training at the boundary between aerobic and anaerobic exercise – or around 80% of their maximum heart rate.
In the case of aerobic exercise, the intensity of training is such that the body is able to get enough oxygen to use as a source of energy. This primarily involves burning fat and carbohydrates. This type of exercise is typical for endurance sports such as jogging, cycling and swimming at a moderate pace.
Exercise becomes anaerobic when it is so intense that the body is no longer able to supply enough oxygen as a source of energy. When that happens, carbohydrates in particular are burned without oxygen, and lactic acid is produced. This is what happens during high-intensity exercise such as sprinting or strength training, but it can only be maintained for short periods of time.
Tip 3: The myth of the best time to train
Your body follows its own unique biorhythm, and that's what determines when you perform at your best. This means that the best time to train differs from person to person. Make a note of when you feel particularly fit and focused, as this will tell you when it's best for you to train.
Personal stories about motivation, setbacks and successes
We have teamed up with ASICS to send out a strong signal about health and exercise. Through our partnership, we want to promote an active lifestyle and underline the importance of sport for people's physical and mental wellbeing.
The ASICS FrontRunner Community has a shared passion for running and firmly believes that exercise is not only good for the body, but also offers benefits that go far beyond that.
Let yourself be inspired!
«Running does my body and my soul so much good! Particularly when I'm in great company: with my Swedish sister-in-law at the Berlin Marathon, with my ASICS FrontRunner pals from all over the world, or with my lovely neighbour at 08:00 on a Sunday morning. I can chat, sweat and either forget all about my worries or work through them, depending on what mood I'm in that day.
What I love most of all is motivating those around me to take part in events together and have fun while doing ourselves some good. Fifteen amazing women are ready to run ten wonderful kilometres together this May!»
«After a long day at work my head often feels full to bursting and my body is tired. Sport gives me the perfect opportunity to switch off and leave the stresses of the day behind. The exercise releases endorphins that improve my mood and refresh my mind.
Sport also helps me focus on the moment rather than thinking about problems or to-do lists. Regular exercise has become a habit that not only develops my physical fitness, but also boosts my wellbeing. You can sense how it improves your stamina, power and mental strength, which has a positive impact on many areas of life. Sport becomes not merely an activity but an attitude – an integral part of everyday life that is a source of energy and creates inner balance.»
«I have been suffering from severe depression over the last few months, and I have discovered that one of the things that helps me the most is to go out for a little run, but without forcing myself to. I've been hospitalised several times, and I took every opportunity to go out for a run whenever I was able to. That's why I think that running plays a huge role in keeping me going and boosts my mental health. My view is that you shouldn't force yourself to go running, but only go when the motivation is there and respect its pace.
The main aim is for it to be a pleasurable experience. In my case, running has enabled me to avoid sinking deeper into depression and helps me get through each day. Exercise is essential for maintaining good mental health, and running is a great form of exercise. It's well known that running causes our brain to release endorphins that help improve our mood – that's what has made running so vital for me.»
«I began working full time as a management consultant in March 2020. Pulling on my running shoes was the best way I found to clear my head and strike a balance with the long hours in front of my laptop. As soon as I was outside and running, I was able to leave everything behind me – a feeling I still get to this day.
During the Covid pandemic in particular, running was the perfect outlet. But then came the knee pain, at first gradually. To begin with, my knees just felt a bit stiff after long runs in the mountains, but before long the pain was constant. A misdiagnosis led to further complications. I had several visits to the doctor, physio appointments and numerous spells when I wasn't able to run. But I never lost sight of my goal to get back running again. The feeling of freedom, the wind rushing through my hair, my heart pounding and the repetitive cadence – I love all that!
After various treatments aimed at reducing the inflammation, I am slowly making progress. While I'm not yet completely pain-free, I can now manage short runs again, something that I couldn't be happier about.
I am particularly delighted that I can now pull on my trainers along with my friends in the ASICS FrontRunner team. For more than two years now, I have had the privilege of being part of this diverse global running community that embodies the ASICS philosophy 'anima sana in corpore sano', a Latin phrase meaning 'a sound mind in a sound body'.
To maintain my sound mind and body, as well as running I have now also made cycle racing, swimming and regular strength training – along with using a Blackroll and stretching – into indispensable elements of my daily routine. My long-term knee injury has taught me a lot, above all patience, an appreciation of my own body and its abilities, and the realisation that I should never compare myself and my body against others. I am eternally grateful for that.»
« Running has been a part of my life since childhood. As the daughter of a marathon runner, I traveled with my dad to races, cheering him on and soaking in the energising vibe of the running community. But it wasn’t until I turned 26 that I laced up my own Asics running shoes - a Christmas gift from my dad - and set off on my first casual 5K through a nearby park. No watch, no tracking apps, just the simple joy of movement and a way to clear my mind after long workdays.
Over time, I ventured into longer distances, from 10Ks to half marathons, collecting my first Garmin, first injuries and my first finisher medals along the way. Running became both my escape from corporate life and a passion that structured my free time, teaching me discipline in the healthiest way. Then, two years ago, during a period of personal upheaval, I set my sights on the marathon - a distance that felt mythical and unattainable but also like something my soul needed.
With steady training and a structured plan, I built up the endurance to make it happen. And finally, at 36, I crossed the finish line of my first marathon in Málaga - feeling light, strong, and at peace. Running isn’t just a sport for me; it’s my way of finding balance, resilience, and pure joy. »
Runner’s high: Feelings of happiness when running
A runner's high is a condition that many runners describe as being akin to euphoria. It occurs during or after an intense running session, and is characterised by feelings of lightness, bliss and freedom from pain. But what's behind this phenomenon?
The science behind the runner's high
It was previously thought that endorphins were responsible for this condition. These natural pain relievers are produced whenever the body is under physical strain, and can bring about a state of intoxication. More recent studies3 have shown, however, that endocannabinoids also play an important role. These substances are similar to the active components of cannabis, and can generate feelings of relaxation and euphoria as well as relieve pain.
The effect and its benefits
Runners who experience a runner's high report feelings of weightlessness, deep contentment and boundless energy. The condition can help them cover longer routes with less effort. A runner’s high changes the way the body perceives effort. The increased production of endocannabinoids and endorphins suppresses pain by natural means. Tired muscles and minor pains suddenly seem less burdensome, and runners feel lighter and more energised.
At the same time, the brain releases more dopamine and serotonin – two neurotransmitters that produce feelings of happiness and inner calm. The result is a feeling of intense wellbeing in which your head clears, your cares disappear and deep inner contentment sets in. Many compare it to entering a flow state when meditating, in which you become fully immersed in the moment.
Tips for experiencing a runner's high
It is difficult to predict when you will experience a runner’s high, and it doesn't happen for everyone every time they run. There are some factors that may make it more likely, however:
Run at a moderate to intense pace over a long distance. Runners typically experience this state after at least 40 to 60 minutes of constant running, depending on the pace they are running at and their individual fitness level.
Avoid taking breaks, and find a steady rhythm.
Listen to music or focus on your breathing in order to achieve a flow state.
Run regularly. The chance of experiencing a runner's high increases with time.
SWICA can support you with exclusive services
Up to 900 francs* for preventive services each year
Exercising and building strength will help you stay fit and healthy. That’s why SWICA supports its supplementary insurance customers with generous contributions of up to 600 francs* per year (*find out more). Whether it’s annual memberships for qualified fitness centres or selected group associations, personal training or independent workouts, SWICA supports your exercise activities.
By the way, supplementary insurance is always a valuable add-on to your basic insurance, and you can purchase a plan from SWICA at any time, regardless of which insurer provides your basic insurance.
Free santé24 exercise consultation for SWICA customers
Keen to do some exercise, but don’t want to hire a personal trainer or go to a fitness centre right away? SWICA offers its customers an exercise consultation. The exercise specialists at santé24 motivate you to engage in healthier exercise, even if you have physical limitations. They provide self-help solutions for dealing with tension and pain, offer advice on preventing falls, help you plan your workouts and support you with rehabilitation training after an injury. They also offer advice on building strength, ball sports and running.
The exercise consultation is free of charge but by appointment. Please contact santé24.
Competition: three sets of running equipment worth 1'000 francs each to be won
Discover running for yourself and get started with this effective, full-body workout. To help you get off to the best possible start with running, SWICA is giving away three complete sets of running equipment worth 1'000 francs each in partnership with ASICS.
Prize
The three prize packages each contain:
1 x ASICS voucher worth 500 francs
1 x Garmin Venu 3S fitness smartwatch worth 350 francs
1 x Nike Show X1 running glasses worth von 85 francs
1 x Black Diamond Deploy Run headlamp worth von 65 francs
1: https://swisspo.ch/de/fast-die-haelfte-aller-schweizerinnen-und-schweizer-geht-joggen/
2: https://pubmed.ncbi.nlm.nih.gov/35301183/ und https://www.alzheimer-forschung.de/demenz/vorbeugen/bewegung/
3: https://pubmed.ncbi.nlm.nih.gov/34870469/
4: Christian Werner et al. European Heart Journal. doi:10.1093/eurheartj/ehy585
5: https://www.germanjournalsportsmedicine.com/fileadmin/content/archiv2008/heft02/Artikel1Neumann.pdf
