10 Incredible Benefits of Running You Should Know About

In This Article

Toggle

Running is one of the most natural and effective forms of exercise that anyone can do. Whether you’re looking to improve your physical health, boost your mood, or increase your energy levels, running offers a wealth of benefits that can transform your life.

The beauty of running is that it requires minimal equipment—just a good pair of shoes—and can be done almost anywhere, making it accessible to people of all ages and fitness levels.

Whether you’re training for a marathon, aiming to lose weight, or simply looking to clear your mind, running is a versatile activity that can help you achieve your fitness goals and improve your overall well-being.

In this blog, we’ll explore the many benefits of running and why you should consider making it part of your daily routine.

Benefits of Running 

1. Boosts Cardiovascular Health

One of the primary benefits of running is its positive impact on cardiovascular health.

Running helps strengthen the heart, allowing it to pump blood more efficiently throughout the body. Regular running increases the heart’s endurance, reduces the risk of heart disease, and improves circulation.

As you run, your body experiences an increase in heart rate, which helps maintain the elasticity of blood vessels, reducing the risk of hypertension (high blood pressure).

In fact, studies have shown that running even just a few times a week can significantly lower the risk of heart disease, stroke, and other cardiovascular conditions.

However, a study of 25 participants (55 years old) found right ventricular function normalized within a week, with rare left ventricular damage linked to artery narrowing.

This shows that marathons can cause temporary right ventricular dysfunction and elevated cardiac injury markers, especially in older runners.

While running offers great benefits for heart health, it may not be suitable for everyone, particularly elderly individuals.

2. Helps Burn Calories 

Running is an excellent way to burn calories and manage your weight.

Because it’s a high-intensity exercise, running helps you burn more calories in less time compared to other forms of physical activity.

Whether you’re running at a moderate pace or sprinting, your body continues to burn calories long after your run is over through a process known as the “afterburn effect” or excess post-exercise oxygen consumption (EPOC).

For instance, just 30 minutes of running can burn approximately 295 calories for someone weighing 154 lb (70 kg). This makes running one of the most effective exercises for calorie burning and weight management.

When paired with a healthy diet, running not only supports weight loss but also helps reduce body fat and build lean muscle, particularly in the legs, core, and glutes.

Looking for foods that can help you in weight loss journey? Check out our guide here!

Additionally, it boosts metabolism, aiding in long-term weight control.

3. Improves Mental Health

Running has profound effects on mental health. Physical exercise, including running, triggers the release of endorphins – the body’s natural mood boosters.

This release of endorphins can help alleviate feelings of stress, anxiety, and depression.

Many runners describe experiencing a “runner’s high” after a good run, a sense of euphoria and well-being that can last for hours.

A review of 58 studies (37,501 participants, 43% women) on recreational running found that it significantly improved mood and well-being while reducing anxiety, stress, and depression. These findings highlight the positive psychological outcomes of incorporating running into regular routines.

4. Strengthens Muscles and Bones

Running is a weight-bearing exercise, which means it helps strengthen bones and muscles.

The repetitive impact of running strengthens the bones in the legs, spine, and hips, making them less prone to osteoporosis as you age. It also helps increase bone density, which is crucial for maintaining skeletal health.

A study comparing endurance runners and non-athletes found that female runners had higher leg bone density, while male runners had lower lumbar spine bone density. Menstrual irregularities and childhood sports didn’t affect bone health, suggesting that genetics and mechanical loading influence bone density.

In addition to strengthening bones, running tones muscles, especially in the legs, hips, and core.

A 2024 study comparing active runners and inactive women found that runners, regardless of age, had better muscle strength, mass, and quality. Active women showed greater strength and muscle quality than inactive women, highlighting the benefits of running for maintaining muscle health at any age.

And an animal study has also shown similar results.

A study on hypogonadal (lower testosterone levels) male rats found that castration reduced trabecular bone density and muscle force. However, 12 weeks of treadmill running (uphill, level, or downhill) restored muscle force, increased bone density, and showed a link between stronger muscles and healthier bones.

Looking for ways to boost testosterone naturally? Click here for dietary tips that can help!

5. Reduces the Risk of Chronic Diseases

Running can significantly reduce the risk of developing several chronic diseases.

A study of 245 recreational runners found that half-marathon runners had the best overall health scores (77.1%), including reduced chronic diseases, hypersensitivity reactions, and medication use. They also showed better mental health and body weight compared to 10-km and marathon runners. Endurance running across all distances improved overall health and well-being.

The chronic diseases mentioned in the study include coronary heart disease, stroke, hypertension, type 2 diabetes, and hypercholesterolemia.

6. May Improves Cognitive Function

Running isn’t just good for the body; it’s also beneficial for the brain.

A study on 26 participants found that 10 minutes of moderate-intensity running improved mood, enhanced executive function (measured by Stroop task), and increased brain activity in the prefrontal cortex, crucial for mood regulation and cognitive control.

And a review of 58 studies on recreational running (37,501 adults) found that motives like health, personal achievement, and psychological benefits drive participation. Running improved mood, well-being, and reduced depression, anxiety, and stress, highlighting its positive psychological and behavioral effects.

While findings indicate that running may enhance cognitive function, the available evidence remains limited (9).

7. Enhances Self-Esteem and Confidence

Setting and achieving running goals can lead to a significant boost in self-esteem and confidence.

Whether it’s running your first mile, completing a 5K race, or achieving a personal best time, accomplishing running goals provides a sense of achievement and pride.

In fact, a study on young athletes with mobility limitations found that Frame Running significantly improved quality of life, boosting performance, participation, happiness, and self-confidence. Parents reported positive changes in their children’s psychosocial well-being, suggesting Frame Running can enhance quality of life for these children.

Although not traditional running, Frame Running uses a specially designed frame to offer similar benefits, boosting confidence and improving quality of life, as shown in the study.

Another study of 165 beginner runners in Poland revealed that men were motivated by competition, while women ran for affiliation, psychological coping, and boosted self-esteem. However, older runners showed less motivation for personal goals. Events like Parkrun encouraged a more active and confident lifestyle.

8. Provides Social Connection

Running can also be a social activity. Many people join running clubs, participate in group runs, or attend races to connect with others who share their passion for running.

This social aspect of running can provide a sense of community, making the experience more enjoyable and motivating.

Participating in races and running events can foster a sense of camaraderie and friendly competition.

Whether you’re running for fun or aiming for a personal record, the shared experience of training and racing with others can create lasting friendships and a supportive network.

9. Improves Long-Term Longevity

One of the most exciting benefits of running is its potential to increase life expectancy.

Running helps maintain a healthy weight, improves cardiovascular health, strengthens muscles and bones, and improves mental well-being. All of these factors contribute to long-term health and longevity, reducing the risk of premature death from these health conditions

Telomere length is a key marker of cellular aging. Longer telomeres are linked to a longer lifespan, and healthy lifestyle habits help maintain longer telomeres (12).

A study of 4,458 U.S. adults found that those who jogged or ran at least 75 minutes weekly had significantly longer leukocyte telomeres compared to non-runners. Running less than 75 minutes showed no significant telomere benefits.

10. Promotes Better Sleep

Running is an effective way to enhance sleep quality by reducing stress and promoting relaxation.

A 2024 study using wearable devices found that physical activity, including running, improved sleep by increasing deep sleep (NREM) and reducing REM sleep. Inactivity had the opposite effect. Better sleep was linked to enhanced energy, reduced stress, and improved well-being.

Additionally, running tires the body, promoting deeper, restorative sleep.

However, moderate-intensity running may promote sleep more effectively compared to vigorous-intensity, as it prevents overstimulation and supports deeper, restorative sleep.

How to Start Running

If you’re new to running, it can feel overwhelming, but the key is to start slowly and build up gradually. Here’s how to begin your running journey:

1. Start with Walking: If you’re not accustomed to physical activity, start by walking at a brisk pace. Walk for 15-30 minutes at a time and gradually increase the time as you get more comfortable.
2. Introduce Running Intervals: Once you’re comfortable walking, start incorporating short running intervals into your walks. For example, run for 30 seconds, then walk for 1-2 minutes, and repeat the cycle.
3. Set Realistic Goals: Set achievable goals such as running for a specific distance or time. This will help you stay motivated as you reach new milestones.
4. Invest in Proper Gear: Make sure to invest in a good pair of running shoes that offer support and cushioning. Proper footwear can reduce the risk of injury.
5. Warm-up and Cool Down: Always warm up before your run with dynamic stretches or a brisk walk to prepare your muscles. Afterward, cool down with light jogging or walking and static stretches to improve flexibility and prevent injury.
6. Listen to Your Body: It’s important to pace yourself and avoid pushing too hard too soon. If you experience pain or fatigue, take a break and give your body time to recover.
7. Stay Consistent: Consistency is key to improving as a runner. Aim to run 2-3 times a week and gradually increase the frequency as your fitness level improves.

Safety Tips for Running

While running is a great way to improve health, it’s important to follow safety guidelines to prevent injury and ensure a safe experience:

1. Stay Hydrated: Always hydrate before, during, and after your run, especially in hot weather. Dehydration can lead to fatigue, cramps, and other health issues. However, don’t drink too much water.
2. Not After Eating: Don’t run right after eating, as it may make blood flow transfer from stomach to legs, which makes digestion inefficient and can lead to stomach cramps, bloating, and nausea. it’s recommended to wait at least 30 minutes to an hour after eating before engaging in intense physical activity.
3. Choose Safe Routes: Run on well-lit, low-traffic streets or designated running paths. Avoid areas with heavy traffic or unsafe conditions.
4. Wear Reflective Gear: If you run in low-light conditions, wear reflective clothing or gear so drivers can see you. Consider running with a headlamp if running early in the morning or late at night.
5. Be Aware of Your Surroundings: Pay attention to your environment, especially when running outdoors. Avoid distractions like wearing loud music through headphones, as this can reduce your awareness of traffic or hazards.
6. Respect Your Limits: Avoid overexerting yourself, especially when starting. Gradually build up your endurance and take rest days to allow your muscles time to recover.
7. Stretch and Strengthen: Incorporate stretching and strength exercises into your routine to prevent injuries like shin splints, knee pain, and muscle strains. Regularly strengthen your core, glutes, and legs.
8. Listen to Your Body: If you experience any signs of injury, such as sharp pain, stop running immediately and seek advice from a healthcare professional. Rest, ice, and elevation can help with recovery.

Potential Drawbacks

While running offers many health benefits, it also comes with a risk of injury, particularly from overuse.

A study of 224 recreational runners found that the running was associated with the risk of injury incidence of 29%.

To minimize this risk, it’s important to incorporate cross-training, which helps balance muscle use and supports overall fitness.

For runners, this might include activities like cycling, swimming, or strength training to enhance muscle balance, endurance, and flexibility, which can support running performance and reduce the risk of overuse injuries.

Closing Thoughts 

Running is a simple, cost-effective, and highly beneficial activity that can enhance your overall health and well-being.

From improving cardiovascular health and weight management to boosting mental clarity and reducing the risk of chronic diseases, the benefits of running are vast. It can help you feel more energized, improve your mood, and enhance your physical strength.

Whether you’re a beginner or an experienced runner, incorporating running into your routine can have lasting positive effects on your life.

So lace up your running shoes, step outside, and start reaping the many benefits of running today!

References:

1. Karlstedt, E., Chelvanathan, A., Da Silva, M. et al. The impact of repeated marathon running on cardiovascular function in the aging population. J Cardiovasc Magn Reson 14, 58 (2012). https://doi.org/10.1186/1532-429X-14-58. Used under CC BY 2.0.
2. “Health and Fitness for Life” by Dawn Markell and Diane Peterson is licensed under CC BY 4.0 / A derivative from the original work, except where otherwise noted.
3. Pereira HV, Palmeira AL, Encantado J, Marques MM, Santos I, Carraa EV, Teixeira PJ. Systematic Review of Psychological and Behavioral Correlates of Recreational Running. Front Psychol. 2021 May 7;12:624783. doi: 10.3389/fpsyg.2021.624783. PMID: 34025501; PMCID: PMC8139406. Used under CC BY 4.0.
4. Vivan L, Dos Anjos Souza VR, Seffrin A, de Lira CAB, Vancini RL, Weiss K, Knechtle B, Andrade MS. Running Plus Strength Training Positively Affects Muscle Strength and Quality in Both Younger (Below 50 Years Old) and Older (Above 50 Years Old) Women. Geriatrics (Basel). 2024 Oct 4;9(5):127. doi: 10.3390/geriatrics9050127. PMID: 39451859; PMCID: PMC11514607. Used under CC BY 4.0.
5. Herbert AJ, Williams AG, Lockey SJ, Erskine RM, Sale C, Hennis PJ, Day SH, Stebbings GK. Bone mineral density in high-level endurance runners: part A-site-specific characteristics. Eur J Appl Physiol. 2021 Dec;121(12):3437-3445. doi: 10.1007/s00421-021-04793-3. Epub 2021 Sep 12. Erratum in: Eur J Appl Physiol. 2022 Jan;122(1):269-271. doi: 10.1007/s00421-021-04818-x. PMID: 34510274; PMCID: PMC8571133. Used under CC BY 4.0.
6. Stratos, I.; Rinas, I.; Schröpfer, K.; Hink, K.; Herlyn, P.; Bäumler, M.; Histing, T.; Bruhn, S.; Müller-Hilke, B.; Menger, M.D.; et al. Effects on Bone and Muscle upon Treadmill Interval Training in Hypogonadal Male Rats. Biomedicines 2023, 11, 1370. https://doi.org/10.3390/biomedicines11051370. Used under CC BY 4.0.
7. Wirnitzer K, Boldt P, Wirnitzer G, Leitzmann C, Tanous D, Motevalli M, Rosemann T, Knechtle B. Health status of recreational runners over 10-km up to ultra-marathon distance based on data of the NURMI Study Step 2. Sci Rep. 2022 Jun 18;12(1):10295. doi: 10.1038/s41598-022-13844-4. PMID: 35717392; PMCID: PMC9206639. Used under CC BY 4.0.
8. Damrongthai C, Kuwamizu R, Suwabe K, Ochi G, Yamazaki Y, Fukuie T, Adachi K, Yassa MA, Churdchomjan W, Soya H. Benefit of human moderate running boosting mood and executive function coinciding with bilateral prefrontal activation. Sci Rep. 2021 Nov 22;11(1):22657. doi: 10.1038/s41598-021-01654-z. PMID: 34811374; PMCID: PMC8608901. Used under CC BY 4.0.
9. Pereira HV, Palmeira AL, Encantado J, Marques MM, Santos I, Carraa EV, Teixeira PJ. Systematic Review of Psychological and Behavioral Correlates of Recreational Running. Front Psychol. 2021 May 7;12:624783. doi: 10.3389/fpsyg.2021.624783. PMID: 34025501; PMCID: PMC8139406. Used under CC BY 4.0.
10. van Schie PEM, van Eck M, Bonouvrié LA, Edelman Bos AMM and Buizer AI (2022) The Impact of Frame Running on Quality of Life in Young Athletes With Mobility Limitations. Front. Sports Act. Living 4:839285. doi: 10.3389/fspor.2022.839285. Used under CC BY 4.0.
11. Malchrowicz-Mośko E, León-Guereño P, Tapia-Serrano MA, Sánchez-Miguel PA, Waśkiewicz Z. What Encourages Physically Inactive People to Start Running? An Analysis of Motivations to Participate in Parkrun and City Trail in Poland. Front Public Health. 2020 Nov 17;8:581017. doi: 10.3389/fpubh.2020.581017. PMID: 33313036; PMCID: PMC7707109. Used under CC BY 4.0.
12. Blackmon CM, Tucker LA, Bailey BW, Davidson LE. Time Spent Jogging/Running and Biological Aging in 4458 U.S. Adults: An NHANES Investigation. Int J Environ Res Public Health. 2023 Oct 2;20(19):6872. doi: 10.3390/ijerph20196872. PMID: 37835142; PMCID: PMC10572212. Used under CC BY 4.0.
13. Hollander K, Rahlf AL, Wilke J, Edler C, Steib S, Junge A, Zech A. Sex-Specific Differences in Running Injuries: A Systematic Review with Meta-Analysis and Meta-Regression. Sports Med. 2021 May;51(5):1011-1039. doi: 10.1007/s40279-020-01412-7. Epub 2021 Jan 12. PMID: 33433864; PMCID: PMC8053184. Used under CC BY 4.0.
14. Jungmalm J, Nielsen RØ, Desai P, Karlsson J, Hein T, Grau S. Associations between biomechanical and clinical/anthropometrical factors and running-related injuries among recreational runners: a 52-week prospective cohort study. Inj Epidemiol. 2020 Apr 1;7(1):10. doi: 10.1186/s40621-020-00237-2. PMID: 32234070; PMCID: PMC7110719. Used under CC BY 4.0.
15. Zapalac K, Miller M, Champagne FA, Schnyer DM, Baird B. The effects of physical activity on sleep architecture and mood in naturalistic environments. Sci Rep. 2024 Mar 7;14(1):5637. doi: 10.1038/s41598-024-56332-7. PMID: 38454070; PMCID: PMC10920876. Used under CC BY 4.0.