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.
Running – the ideal full-body workout
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.»
Seven Facts About Running
Walking, jogging, sprinting: running is not only an ideal full-body workout, it offers much more. Here are seven fascinating facts about it:
Your SWICA Race Moment
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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.
Break through your running plateau – three tips
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!
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.
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
Enter now and win
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Sources:
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
