If You Want to Quit, Start Running




Although it is hard to find a marathon runner who smokes, there are many ex-smokers among them. This proves that running, walking or any other vigorous exercising might be beneficial in quit smoking program for many people.

There have been several studies held on this point. For example, Archives of Internal Medicine has published an article in 1999 which told about a study held by B.H. Marcus on the effects of exercise on efforts to quit smoking. There have been 281 women involved in the study who used to smoke, but were eager to quit. Part of them added vigorous exercises to their quit smoking program while the others did not have much physical activity.

The results have shown that running and other exercises have positive influence on ex-smokers. The women quit smoking and did not return to cigarettes. In addition, the exercises helped them stay in the same weight range as they used to be. This factor is especially important for women, because many of them as concerned about weight gain which happens often to ex-smokers.

Another study included 4,000 male runners. More than 70% of them have quit smoking because it interfered their performance or they were unable to combine smoking with running. This research has been published in the journal Preventive Medicine in July 2006.

The beginning of a running program for a smoker should be slow. It does not even have to be a run; the person can start with a little walk. It is recommended to wear comfortable shoes and walk as far as possible without discomfort. Every day the distance should become a little longer and walk graduates to slow jogging and eventually to a run. It is fine to have one day a week with no exercising. After a walk turns into running, the smoker can set goals which make it easier to accomplish the program and to forget cigarettes.

The goals should be based on previous achievements, but at the same time they should not be either too easy or too difficult. For example, in the beginning it can be increasing distance: start with half a mile, then move to one mile. A short marathon takes 5 kilometers or 3.1 miles. Then it can be a long workout such as 10 kilometers or 6.2 miles. After being able to reach the goal, the person could try the efforts in local competitions. There are many people in marathon races who do not plan to win, but just try if they could do the whole distance.

Another goal can be the speed. It is especially beneficial when the local races are available. Trying to outrun others would be a great satisfaction for a really competitive person.

It is all right to make walking breaks: even marathon runners who go 50, 100 and even more miles at races do not run all the time. They win because they take regular breaks sometimes.

While concentrating on workouts and running goals the ex-smoker does not even notice that the number of daily cigarettes gradually reduces and might even come to zero. Quitting smoking is guaranteed with serious running and the person does not even notice withdrawal symptoms as with any other quit smoking treatments. The reason for it is endorphins, the hormones of happiness which lower stress level. They are produced in high amounts during exercises. Smoking also provokes endorphin formation. So, when a person runs, he or she does not need cigarettes to reduce stress, because endorphins are already there.

In the end of the article it is also important to mention that exercises are very good for health in general. Regular running strengthens cardiovascular system, clears and improves the work of lungs, tones the muscles, gives good mood, helps to sleep better and keeps body mass low. Combining these benefits with quitting smoking makes everybody realize that vigorous exercises and running in particular have to be a part of daily routine just like eating and sleeping.

Melissa Scott

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Posted on November 23, 2009 
Filed Under How to Quit Smoking, Smoking and Health, Stop Smoking, Stop Smoking News

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