CIGNA takes great pride when we see our customers, partners and employees engaging in physical fitness to better their personal health. We encourage all forms of physical fitness. However, one of the easiest forms of fitness is running, so we have dedicated this page to you: the runner. Within this page, you will find helpful information to improve your running, prevent injuries, eat well and much more. Whether you are just beginning to run or completing your 15th year of running, we hope you will find tools to use for a healthier, fitter you.
GETTING STARTED
The health benefits of regular physical activity are huge. Many experts agree that regular exercise is the single most important thing you can do to benefit your health (after giving up smoking!). And just 30 minutes of moderate activity a day (enough to raise your heart rate without being really out of breath) is enough to provide health benefits.
Getting active can help you feel more energetic, improve muscle tone, help with weight loss, and reduce the risk of developing serious medical conditions such as heart disease, diabetes and some cancers in later life.
Fitting exercise into your day can seem hard. But, surprisingly, making time for activity can help you cope better with the pressures of daily life. Many people find that physical activity is a great way of reducing their stress levels. It can help boost your mood and reduce negative emotions such as tension, fatigue and anxiety.
Activity is also an essential part of any weight management program. As well as helping increase how much energy you burn off, exercise can act as an appetite suppressant too. What is more, toning up helps increase your metabolism so you burn more calories when you are not working out too!
One of the best ways to get active is with a friend; not only are you able to spend more time with a friend, but you are also developing mutual support to encourage adherence. Do something for immediate health benefits and get active now!
Note: If you are starting a new activity program, or have any medical conditions, please check with your physician before starting an activity program.
Training Programs
CIGNA understands that individuals train for a variety of distances and reasons. Some may be just beginning and are training to become consistent, some are training to beat a personal record (PR), others are training to run 26.2 miles, but you have found this page because you are running. Many websites have training programs that can be customized to your goals. We encourage you to find a training plan that fits within your fitness level, but one that also challenges you.
Are you interested in training to your Target Heart Rate? Find out your target heart rate
Healthy Eating
Healthy eating is not a diet. It means making changes you can live with and enjoy for the rest of your life.
Eating a healthy, balanced variety of foods is far more satisfying. And if you match that with more physical activity, you are more likely to get to a healthy weight and stay there than if you diet.
To learn more, browse our Healthy Eating topics
Calorie Burning
As a runner, you should be aware of how many calories you burn during your workout. Explore our calorie burning tool to find out how many calories you burnt.
Injury Prevention and Assessment
Running is a complex activity, and to properly diagnose and treat a running injury, you need someone who is trained to recognize the source of your issue. If you are feeling any discomfort, please seek advice of a trained physician.
Throughout the span of your training, you may come across some common ailments and injuries. We have compiled a list of common running ailments for your reference:
Helpful Tools:
Interactive Tool:
Additional Documents:
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Sports Medicine Guide 