Happy Monday 👋 

Every week, I go deep into the roots of health in search of the best ingredients to prepare a delicious and nutritious menu for you!

But, before we move on, I have something exciting for all of the runners out there!

Thanks to this weeks sponsor, RunDot, you have the possibility to participate in a study and receive 2 months of FREE running coaching.

Want to join? Click one of the links above. 💚👆️ 

On today’s menu I’ve got: Running

Enjoy!

First time reading? Sign up here

Starter 🥗 

Love It or Hate It

Some people run to clear their minds. Others run only when they’re late (mostly me…).

And then there are those who sign up for marathons, run 42k, and call it a “good time.” 👀 

Running is one of the simplest, most effective forms of exercise - no fancy gym membership required, just a pair of shoes. 👟 

Yet, for something so natural, it can feel like absolute torture when you start. Heavy legs, burning lungs, and the internal debate of “Why am I doing this to myself?”

But here’s the thing - once you push past the initial struggle, something changes.

Your body adapts, your mind sharpens, and suddenly, running isn’t just exercise - it’s freedom. 🆓 

So why do so many run for fun? And what makes people fall in love with it?

Let's find out!

Main 🥙 

Why You Should Run

Running is as old as the human himself - it’s hardwired into our DNA. 🧬 

Our ancestors relied on running to hunt, escape danger, and explore new lands. Cave paintings from the Stone Age provide the first evidence of this.

Thousands of years later, the Greeks and Incas had professional runners running for weeks just to deliver messages. 📜 

Today, we mostly run to stay fit, chase personal goals, or connect with people. But despite its simplicity, running is often misunderstood.

It is one of the most popular sports in the world. With around 621.16 million runners worldwide, the sport is becoming more popular by the year.

The global running footwear industry is expected to reach $32.1 billion by 2032.

Running is well-known to improve overall health, but why does it feel so good?

The production of endorphins during a run creates a "runner's high" that boosts feelings of well-being and intensifies the experience. ✨

In addition to that, running has also been shown to

• reduce the risk of all-cause death and improve heart and vascular function ❤️ 

• enhance lung capacity 🫁 

• increase life expectancy

• improve blood circulation, cardiac output, glucose clearance, and aerobic capacity

• lower LDL (bad) cholesterol

• decrease feelings of depression 🧠 

Dessert 🍰 

How to Make Running Fun

Running doesn’t have to be boring or painful. In fact, it can be pleasant, rewarding, and even addictive (in a positive way). 👀 

Here are some simple ways to make running fun:

• 🎧️ Run to music or podcasts (create a killer playlist)

• 🗺️ Try new routes (explore different trails, parks, or city streets)

• 🎯 Make it a game (use apps like Strava, Zombies, Run!, or Charity Miles)

• 🫂 Run with a friend (ideally somebody with the same pace)

• 🏅 Sign up for fun races (obstacle courses or themed running events)

• 🍕 Reward yourself (treat yourself with a good meal after a run)

• 🌄 Change the scenery (run at sunrise, sunset, on the beach, or during a light drizzle)

• 📈 Track progress & celebrate wins (improvements will keep you motivated)

Bonus tip: Combining the points mentioned above can enhance the running experience. For example, go for a run in nature with a friend and treat yourselves with a nutritious meal. 🥗 

But sometimes you should ditch the pace and just enjoy the run 🏃‍♂️ to get lost in it and clear your mind.