"The best thing to do is slow down to a jog. Once you feel OK, then pick up the pace to a run again, but only if you feel that your are able to do so..."

Physical activity among adults has fallen drastically since the lockdown came into effect. A poll, commissioned by Yorkshire Cancer Research, found 68 per cent of people were concerned about the impact doing little or no exercise might have on their health. For 37 per cent of adults, a lack of motivation is one of the key reasons for not exerting themselves more.

From being restricted to taking one form of exercise a day; which was eventually moved to unlimited (alone or with members of your household); to the inevitable hike in prices (and subsequent availability) of home exercise and outdoor solutions have made leading a healthy lifestyle problematic. The transition to the 'new norm' was (and still is) an up-hill battle. The adjustment is easier said than done.

Add to the equation the move towards sedentary lifestyle (no more commutes to work and social events) making even achieving 10,000 steps daily feel like competing in a marathon.

It's even worse for us British Bengalis with research undertaken by Sports England indicating that: "South Asian, Black and those with other ethnic origins are the least likely to be active...we also observe a larger difference between levels of physical activity between men and women..."

For many people, running has provided the solution. The fact you can work at your own pace alongside the fact that all you need is a pair of training shoes (and a good playlist) really does make it the most accessible sport in the world both practically and financially.

The benefits of running (regardless of distance/ pace) are plenty and, without being exhaustive, I have named a select few:

Running Is Good for Your Heart

Running is the king of cardio. Running even five to 10 minutes a day, at slow speeds (how does a nice 10 minute kilometer/16 mintue mile sound to you?) is associated with a drastically reduced risk of cardiovascular diseases.

Runner's High Is Real

When you run, your brain pumps out two powerful feel-good chemicals, endorphins and endocannabinoids.

Running Torches Serious Calories

Running requires a lot of fuel (aka calories). In fact, the average 150-pound person will burn about 12.2 calories per minute running a 10-minute mile! Not too bad is it? Add the fact that it is based on a flat terrain, going outdoors is anything but flat!

Its great to see all the outcomes that can be achieved through running, but have we ever stopped to think what happens during the run? Sure, we can state the obvious and quote that it increases our heart rate and burns 'tonnes' of calories, but what else? Lets take a step by step look at what happens to our body while we run (and in most instances other long duration cardiovascular activity).

the first few seconds of your run

As you begin to run, your muscles start using adenosine triphosphate (ATP). ATP is the energy molecules your body makes from food. Trust me, using ATP is a great thing. That surge of adrenaline is the ATP converting to another powerful molecule, adenosine diphosphate (ADP). Your muscle cells will change ADP back into ATP after that initial surge.

the first 90 seconds of your run

During this time, you'll be establishing your stride. In order to release more ATP, your cells begin to break down glycogen, a form of glucose (fuel) stored in your muscles. Cells will pull glucose directly from your blood, which results in lower blood sugar levels.

As your body uses more glucose and your muscles unleash lactic acid (also known as 'the burn'), your brain will alert you that you're under physical stress. Don't panic. It's not a bad thing.

the next few minutes of your run (and beyond)

Once you feel comfortable in your stride (remember you were establishing it in the previous step), your gluteus maximus (also known as your butt), legs and core, work to keep your form controlled, and upright. Your hip joints will extend so your feet can push off the ground. In short, you'll be running.

The burning of glycogen and oxygen tends to spike your body temperature. This is when you'll begin to sweat. Again, don't panic. Your sweat glands release moisture to keep you from overheating.

within 10 minutes of your run

If you've been exercising regularly, your muscles and their ATP supply will be ample. Your body will be able to efficiently move oxygen and burn fat and glucose.

But if you're new to exercise, your ATP supply might not be able to keep up with the high demand that running places on your body. You will be fighting the oxygen-producing process. Lactic acid will begin to overwhelm your body, making each minute more cumbersome than the last. Keep pushing.

In this situation, the best thing to do is slow down to a jog. Once you feel OK, then pick up the pace to a run again, but only if you feel that your are able to do so.

after your run

Take a bow! It's all over! As you slow down and start walking, your energy demand will lessen and you'll begin to breathe normally.

Believe it or not, you may feel pretty accomplished and energised at this moment. That's because your body is producing the mood-elevating hormone called dopamine; the 'feel good' hormone. The increased levels of dopamine may lead to less food cravings (so much win-win going on here)

That’s all positive but after all of this your bodies blood sugar levels have depleted and with all he sweating (particularly in the summer weather) you will also lose a lot of minerals and salts. And that is were an isotonic drink can come into play. But for a start try using fruits (natural sugars) as a means to spike the blood glucose. Something along the lines of an orange and banana may just do the trick (and be most cost-effective and will also provide the body with the all illusive fibre)

If there's only one takeway after reading this, let it be that running is a workout that is great both before, during and after - and it's also good for your wallet too!