We all know exercise is good for you. We all know we should exercise. Getting started is
the hardest part. Once you’re into a routine, it becomes easy!

How about running? Is running good for you?


Let’s learn a little bit about ourselves by taking a brief look at the evolution of our species:

Many things about us illustrate how humans have evolved to run. For example, we have
evolved to have extremely efficient lungs, allowing us to consume large amounts of
oxygen in a single breath – putting us at the top of the list (beside the pronghorn
antelope) of mammals with over-developed lungs. We have become fur-less and
developed sweat glands, which allow us to not overheat as easily. We have grown to be
bipedal organisms (we use two legs), allowing us to travel without utilizing nearly as
much energy as a quadrupedal animal (four-legged). We collapse the arches of our feet
when running, allowing for a biomechanical advantage to transfer energy through our
legs (the arches act as springs). We can store copious amounts of fat, allowing us to
travel for extremely long distances without the immediate need for food. These facts are
only the tip of the iceberg, but all point to how homo sapiens had to evolve to survive in
the wild as hunter-gatherers.


What are some of the major benefits of running?

  • Improved cardiovascular system
  • Improved mental health by helping reduce stress and anxiety (and that’s a big
  • Can reduce fatigue and increase alertness
  • Can be a part of a weight-loss strategy
  • Many positive blood chemistry effects


If you have never run before, or want to start up again:

  1. Start slow, Rome wasn’t built in a day. Try finding an outdoor public track and
    lightly jog the length of it. Maybe try to jog-walk-jog, and slowly build that
  2. The biggest reason for not exercising is due to time constraints. We often blame lack of time (and subsequently, a lack of energy) to get out there and do it. My
    suggestion would be to block off just 30 minutes first thing in the morning
    (prioritize waking up earlier). Do this for 10 days to make it a habit, and you will
    notice that you have more energy than before.
  3. You will likely feel muscle soreness at times. This is normal, and is your body’s
    way to adapt to the demands you are placing on it. Don’t let this discourage you.
    Provide the proper amount of time and rest, and the amount of soreness you get
    will be less and less each time.
  4. Keep track of your results. It’s really cool to see your development over time –
    especially after a few months you can look back and see how much faster you
    are, or how much further you can run. It becomes addicting – and in a good way.
  5. Hydrate well before and after your activity (more on this in a future blog).
  6. Expect the beginning to be tough – but know that it is worthwhile.


Function101 Run Club

To help motivate you, we have created a Strava Run Club. Strava is a free app that can
track data from your workouts and share it with your friends.

All you have to do is download the Strava app, create your account, and start your

Join the “Function101 Run Club” to get inspired by your #hamont running
community. We will start up a weekly run club in the spring. All levels of running
are welcome to join.


Looking to book in with one of our chiropractors or physiotherapists? Book online here, phone 905-525-0101 or feel free to reach us at info@function101.ca with any further questions you may have.


Matt O'Brien

Written by: Dr. Matt O’Brien, Chiropractor at Function101 Chiro + Physio