The Power of Running. Why it's so beneficial for our health.

Regular running is a great way to support healthy lymphatic flow.

I first tried running in high school. I wasn't fast. I also couldn't run for long periods of time. I just didn't love it. I didn't understand it. I didn't know how to run properly.

Fast forward a number of years, I decided to do a couch to 5k with a friend here at the CUP's track. It was amazing. I felt good. I learned to breathe better, but it still didn't feel great on my knees, as I wasn't taking my strides correctly. However, running made me fall in love with movement and I really haven't stopped exercising since then. That was around 2015.

I found lots of excuses over the last 10 years of why running wasn't for me, but in recent months, as I've been doing a little research on my own about the lymphatic system and inflammation in our bodies, I discovered running again.

Here's what I've learned:

1. Not only is running a superior cardio workout, but it is excellent for the core and lower half muscles.

2. Amazing for the lymph flow and circulation.

3. It isn't hard on the knees as I once believed.

4. It works the arms too.

5. It actually relieves swelling in the ankles (at least for me...)

Let's dive into these points one at a time.

1. Running works the heart. It forces us to breathe in rhythm with our steps. And it forces the muscles in the legs and core to contract and relax, toning and strengthening as you run. These contractions lead to #2

2. The contractions as well as the breathing boosts lymph flow and circulation (for more information and explanation on this please visit: https://biologyinsights.com/does-running-help-with-lymphatic-drainage/

3. When I learned to take my strides differently, my knees weren't bothered. Landing more on the mid foot then right on the heel definitely helps me. Keeping my feet under the hips for slower jog than taking bigger strides for faster pace.

4. Keeping the elbows bent at 90 degrees is a must. This tightens up the arms and forces you to move at the shoulders. It engages back and chest as well. Keep the hands open to prevent bad circulation in the fingers.

5. Because of the boost in circulation throughout the body, my ankles never seem to swell while running. Proper foot wear (socks and sneakers) play a major role in this as well.

Here are some other activities you can do to help with lymphatic drainage and circulation:

• jump rope

• trampoline (or rebounding)

• mobility exercises

• swimming

• cycling

• and of course, walking.

I hope this helped you to at least see if running is for you. Good luck!

PSA's

Please make sure equipment goes back to where you got it. I've been picking up a lot of plates and dumbbells lately.

Thank you for your patience with our OUT OF ORDER Treadmill. I don't know what happened, but Matrix is coming on Friday, July 17th to look at it.

Summer Class Schedule is in full swing with minimum switch ups some days. Participation is great! Keep it up!

My office hours are pretty sporadic this Summer. I apologize that I may not seem to be around as much. I am doing my best to be present and consistent in the gym. Thanks again for your patience.

July is one of the months I do deep cleaning on barbells, attachments and dumbbells. This helps remove dirt, dead skin, powders and improves grip and longevity of the equipment.

Lastly, don't forget about our app: Sside.ca/FitStopApp

Your coach,

Tracy