What Are the Health Benefits of Running?
Medically reviewed by Forest Miller, OTR/LMedically reviewed by Forest Miller, OTR/L
Running is a popular form of exercise with multiple health benefits. Research shows that running has the potential to help strengthen muscles, build strong bones, and maintain a healthy weight.
Because running doesn't require extensive equipment and can be done just about anywhere, experts consider it a convenient way to meet physical activity goals.
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Health Benefits of Running
Research shows that regular exercise (like running) can have numerous health benefits, from improving body composition to preventing chronic diseases.
Builds Cardio Health
Incorporating running into your exercise routine can help build cardiovascular health (heart and blood vessels). Running strengthens the heart by encouraging it to pump harder to send oxygen to the muscles in the body. Research shows that this function helps protect the heart and even reduce the risk of dying from heart disease.
Better Sleep
Being more active and getting more physical exercise can improve sleep quality. One study observed that taking 30-minute morning runs on weekdays positively impacted sleep in healthy participants. Another study suggests that an hour of low to high-intensity running could help improve sleep quality and duration.
Improves Knee and Back Health
Running sometimes gets a bad rap for triggering knee and back pain. However, research suggests that the activity can help strengthen and preserve the joints in the body. Running can also significantly lower the risk of a knee or hip replacement compared to other forms of exercise.
One study found that regular runners had healthier spinal discs, indicating that the exercise may support back health.
Improves Memory
Regular aerobic exercises like running may support new nerve cell growth and help fight against age-related mental decline. Certain mental ability functions, like memory recall and problem-solving, are better in people who run. Plus, running might help protect against Alzheimer's disease and other conditions that impact cognitive health.
Fewer Colds
Regular moderate exercise helps boost the immune system. Some research suggests that people who run or perform other higher-intensity workouts at least five times a week have fewer, shorter, and less severe colds. Experts theorize that physical activity like running can help circulate infection-fighting white blood cells and may also flush bacteria from the lungs and airways.
Maintains Healthy Bones
Running is a weight-bearing exercise that helps strengthen the bones. Studies indicate that runners have stronger bone density than people who walk for exercise. In young athletes, running may also increase bone mineral content.
Improves Heart Health
Running supports heart health by naturally increasing your breathing and heart rate, keeping the heart, lungs, and circulatory system healthy. Running regularly can help improve overall vascular function, lower your blood pressure, and prevent atherosclerosis, the disease that triggers heart attacks and certain kinds of stroke.
Improves Mood and Energy Levels
Many people report experiencing a mood boost and improved energy levels during the day after a run. One study found that 30 minutes of running per week for three weeks boosted mood, concentration, and sleep quality. Other evidence suggests that running lowers symptoms of anxiety and depression while also relieving stress.
May Lower Chronic Disease Risk
Physical activity like running is linked to lower rates of developing chronic disease, and getting small amounts of daily exercise adds up. One 2022 study showed that people who participated in moderate- or vigorous-intensity aerobic activities significantly lowered the risk of developing cancer and heart disease.
May Help You live Longer
Thanks to the physical benefits of aerobic activity, runners may have a longer lifespan. One study found that roughly two hours per week of aerobic exercise is linked to three extra years of life compared to people who don't run.
May Help With Weight Loss
Running may support weight loss even though the amount of calories burned varies by person. Someone who weighs 120 pounds may burn a little over 100 calories by running a 10-minute mile, which, over time, could add up to a calorie deficit when paired with eating a balanced diet. Moderate- to high-intensity aerobic exercise like running also helps burn belly (visceral) fat.
How Frequently Should You Run?
Experts recommend that most healthy adults get at least 150 minutes per week of moderate- or 75 minutes of vigorous-intensity physical activity. This is in addition to incorporating two weekly strength training sessions. If you're starting to run, slowly working up to 75 minutes of vigorous-intensity weekly running is a good place to start.
How to Set Achievable Running Goals
Creating and following an action plan can help with setting achievable running goals. Here are some tips to get you started:
Make goals measurable: Working toward a quantifiable goal, like running a 5 kilometer (5K) race, can be achieved by creating a simple, incremental plan to reach that marker.
Establish specific steps: Specific and actionable tasks, like running for 15 minutes per day several times a week, can help you stay consistent.
Ensure goals are meaningful: Focusing on the "why" behind your running goals could help you stay focused on the prize.
Document goals and progress: Writing down your running goals is one way to signify your commitment while providing a visible tool to evaluate progress.
Experts also recommend modifying goals or setting new ones as needed. A healthcare provider can help answer any questions about running and fitness goals.
Other Tips for Healthy Running
While running can seem challenging at first, the following expert-recommended tips can help make it a well-rounded, enjoyable experience:
Avoid injury by warming up and cooling down after each running session.
Listen to your body, and don't overdo it if you are feeling discomfort or need a rest day.
Stay hydrated before, during, and after running to keep your body fueled and filled with fluids.
Consider investing in running shoes and high-quality socks meant for athletic activities to minimize blisters and keep your feet and legs healthy.
Always check with a healthcare provider before starting a new running or exercise program, especially if you have a chronic health condition like asthma, diabetes, or heart or lung disease.
Summary
Research shows that running can have multiple health benefits, including burning calories, strengthening the bones and heart, improving sleep, and more. Experts recommend starting slowly and gradually increasing frequency, duration, and goals. Discuss your interest in running or any new exercise with a healthcare provider before starting out to ensure it is a safe and healthy option for you.
Read the original article on Verywell Health.
