10 reasons to start running WAY TO GO: Contrary to popular belief, running will not wreak havoc on bones. WANT to lose weight, improve your mood and increase your lifespan? These are just some of the reasons you should take up running. Whether you gently jog a few kilometres a week or you are a race regular, pounding the pavement is a wise move. Running can be daunting at first, but you will start to feel the mental and physical benefits within a matter of weeks. "Start slowly and add a bit on every week," says Annie Crawford, founder of Can Too, a non-profit group that coaches runners and raises funds for Cure Cancer Australia. You shouldn't increase your distance by more than 10 per cent every couple of weeks. Believe in yourself and be patient until you learn to love it - because you will. Still not sure if running is for you? Here are 10 great reasons to lace up your running shoes and hit the open road... 1 You lose weight If you want to shed kilos, pick up the pace. In 30 minutes, a 60-kilo woman burns about 287 calories running at 10 kilometres per hour and about 96 calories walking at five kilometres an hour. "You get more bang for your buck with running," says sports dietitian and exercise physiologist Sally Garrard. If you only have 30 minutes to go hard, running will burn the most calories and fat. 2 You live longer Running one and a half to two hours a week can increase women's lifespan by 5.6 years and men's by 6.2 years, according to a major Danish study that surveyed 20,000 men and women over a period of 36 years. And you don't need to win any races to reap the benefits either - lead researcher Peter Schnohr says you only need to run fast enough to feel a little breathless. "We can say with certainty that regular jogging increases longevity," Schnohr says. 3 You decrease your risk of cancer The Journal Of Nutrition published a review of 170 studies analysing the relationship between physical activity and cancer risk in 2002. The results were clear: breaking a sweat on a regular basis will slash your chances of developing several types of cancer. Colon cancer, for example, had an average risk reduction of 40 to 70 per cent, while breast, prostate and lung cancers all had an average risk reduction of 30 to 40 per cent. 4 You boost your immunity A study at the University of South Carolina in the US found regular moderate exercise reduced participants' risk of the common cold and other upper respiratory tract infections (URTIs) by 20 per cent. But less is more when it comes to warding off illness: long-distance runners are more susceptible to URTIs during periods of heavy training and in the week following long races. 5 You strengthen muscles According to researchers at Boston's Tufts University, you lose about one per cent of muscle mass each year after the age of 30. Unless you maintain muscle through regular exercise, fat takes over. While you should add resistance training to your weekly regimen, running strengthens your legs, back and abdominal muscles. "Hill repetitions are great for developing strong legs," Garrard says. 6 You reduce your risk of diabetes The US Nurses' Health Study found three hours of vigorous exercise a week reduces women's risk of type 2 diabetes by 46 per cent. "Being physically fit improves your muscles' sensitivity to insulin, which means your body clears sugars from your bloodstream more effectively when you're fit than when you're a couch potato," Garrard says. 7 You improve your sleep and boost your energy If counting sheep isn't cutting it, running 30 minutes five times a week could solve your sleep issues. A study published in the journal Mental Health And Physical Activity found that 150 minutes of moderate to vigorous exercise each week improved sleep quality by 65 per cent. Participants were also 65 per cent less likely to feel sleepy during the day. 8 You lift your mood Several studies have found running can elevate mood and even ease depression, thanks to the release of feel-good chemicals called endorphins. Many runners even report an almost euphoric feeling known as "runner's high," which is natural and cheaper than therapy. "Keep on running until those endorphins start to kick in," Crawford says. Running is a great way to get out of a funk. 9 You strengthen your bones Contrary to popular belief, running will not wreak havoc on bones. In fact, it can increase bone density and reduce your risk of osteoporosis. "Load-bearing exercise gives your bones the signal that they need to be strong to withstand the forces you put them through," Garrard says. Landing a running stride puts approximately 11 times more force through your leg than walking, so your bones will 'remodel' to withstand it. 10 You reduce your risk of blood pressure and heart disease Running regularly improves your cardiovascular health by increasing the elasticity of your arteries, which in turn reduces your risk of high blood pressure and heart disease. A study conducted at the Harvard School of Public Health in 2002 found that participants who ran for at least an hour each week had a 42 per cent lower risk of coronary heart disease than those who did not run.