#015 - Run for life

Running isn’t just a way to stay fit—it’s one of the most powerful, accessible tools for extending your health span, boosting your quality of life, and building long-term resilience. Whether you're lacing up for the first time or returning after a break, running is a smart, lifelong investment in both physical and mental wellbeing.

Why Running Supports Longevity

The Physical Benefits

Running is a full-body activity that engages multiple systems at once, delivering a wide range of health benefits that compound over time:

• Heart Health
  Regular running strengthens your heart, improves circulation, and helps regulate blood pressure.

• Stronger Bones and Muscles
  As a weight-bearing activity, running supports bone density and helps build durable, functional muscle.

• Weight Management
  Few activities are as efficient at burning calories and supporting a healthy body composition.

• Better Sleep
  Research shows that consistent runners often enjoy deeper, more restorative rest.

• Reduced Risk of Chronic Disease
  Running significantly lowers your risk for type 2 diabetes, certain cancers, and cardiovascular disease.

The Mental Edge

Just as importantly, running builds emotional and mental resilience:

• Stress Relief
  The rhythmic motion of running has meditative qualities, helping to clear the mind and reduce anxiety.

• Improved Mood
  Running triggers the release of endorphins—natural mood-boosters that can ease symptoms of depression and stress.

• Stronger Self-Esteem
  Following a running routine builds confidence, discipline, and a sense of accomplishment that extends beyond fitness.

How to Start Running the Right Way

Getting into running doesn’t require perfection—just a smart, sustainable start. Here’s how to lay the foundation for a habit that lasts:

• Invest in the Right Shoes
  Quality running shoes help prevent injury and provide the support your body needs.

• Start Small and Stay Consistent
  Begin with short, easy runs a few times per week. Early consistency is more important than intensity.

• Run at a Conversational Pace
  If you can talk while running, you're at the right pace. If you’re gasping, ease up.

• Follow the 10% Rule
  Increase your weekly distance gradually—no more than 10% per week—to reduce injury risk.

• Take Deload Weeks
  Every four weeks, reduce your mileage slightly. This allows your body to rest, recover, and adapt.

• Use a Structured Plan
  Programs like the Future Proof App’s Couch to 5K are designed for beginners to build safely and steadily toward running their first 5K.

A Personal Note: Why I Still Run

After more than 15 years of running, I’ve experienced highs, lows, injuries, breakthroughs, and everything in between. When I started, it was mostly for how I looked. Now, I run because I need to—for clarity, for peace, for my mental health.

Running helps me stay grounded and present, especially for the people who matter most—my family. It’s become less about pace and more about purpose.

Whether you're chasing your first kilometre or your personal best, remember this: running isn’t about perfection. It’s about showing up—for your future self.

Future Proof your running. Start today—and keep going.

Thank you

Joshua Haken - Running Coach