Most of us do not get enough exercise. There are many reasons we cite, including lack of time and lack of energy. And some feel that since they can’t afford a gym membership or exercise equipment, they can’t get a good workout.

But there are plenty of exercises you can do without guidance or equipment. One of the most popular is running. All you need to get started is a good pair of shoes and some comfortable clothes. Besides being inexpensive, running has numerous benefits. Here are some of them:

1. Running is easy. Almost everyone has done it at some point in their lives. You don’t need a video or trainer to teach you how to run. You just get out there and do it.

2. Running provides an excellent cardiovascular workout. There are few other types of exercise that can compete with it in this respect. Regular cardiovascular exercise is important because it improves the condition of your heart and helps you burn calories to maintain a healthy weight.

3. The more you weigh, the faster you can lose weight by running. Those with extra body weight must put forth more effort to run, so running a mile burns more calories for them than it would for someone smaller.

4. Running is also great for toning. It gives the thigh and calf muscles an incomparable workout, and it helps burn fat and build strong, sleek muscles.

5. You can run just about anywhere. Whether you’re at home, on a business trip or on vacation, there is almost always somewhere that you can go to run. Tracks are nice, but sidewalks work just as well.

6. Running makes you feel great. You’ll be a little tired after a run if you got a good workout, but you’ll also experience an increase in endorphins, which are natural mood and energy boosters.

7. It’s pretty easy to stay motivated. When you start running, you might not be able to run very far. But with each session, you can run a little further than the last one. This measurable progress makes it easy to set goals and remain dedicated to achieving them.

8. If you’re feeling stressed, go for a run. It’s a highly effective stress reducer.

9. Running is a suitable activity no matter how sociable you are feeling. You can run alone, with a partner or in a small group.

10. You can broaden your horizons while running. There aren’t many other exercises that allow you to enjoy the scenery like running does. Whether you’re running in your own neighborhood or somewhere you’ve never been, it’s a great way to enjoy your surroundings.

Running is suitable for just about anyone who is physically able. So don’t make excuses. Put on your running shoes and get going!