5 Health Benefits of Running

There’s a reason why, despite the initial "Why am I doing this?" during the first mile, millions of people swear by their daily run. Whether you’re a seasoned marathoner or someone who just bought their first pair of real running shoes, hit the pavement offers more than just a calorie burn — it’s a total body and mind reset.

If you’re looking for that extra spark of motivation to lace up and get moving, here are the top five health benefits of running that prove every step is worth it.

What are the Health Benefits of Running?

Whether you're a seasoned marathoner or just starting out, incorporating running into your routine can have a profound impact on your physical and mental well-being. Here, we'll explore the top health benefits of running and provide some tips for getting started.

1. Cardiovascular Health Benefits

Think of your heart as a high-performance engine. Regular running is the ultimate tune-up. Because running is a vigorous aerobic activity, it forces your heart to pump blood more efficiently to your working muscles. Over time, this strengthens the heart muscle and lowers your resting heart rate.

Don't worry too much about how often you should work out. Especially when regular running can help lower blood pressure by improving blood vessel function and reducing stress. Moreover, by strengthening your heart and improving blood flow, running can lower your risk of heart attack and stroke.

Running can also help increase good cholesterol (HDL) while reducing bad cholesterol (LDL), promoting a healthier heart. A stronger heart reduces your risk of heart disease, lowers blood pressure, and improves your overall stamina for everyday life.

2. Weight Management

If your goal is weight loss through exercise, running is one of the most time-efficient tools in your arsenal. Because it engages multiple large muscle groups simultaneously, it torches calories at a higher rate than most low-intensity activities.

The increased physical activity can help boost your metabolism so your body burns calories more efficiently. Naturally, this means that running can help you shed excess pounds and improve your body composition. High-intensity running can trigger "Excess Post-exercise Oxygen Consumption" (EPOC), meaning your body continues to burn calories at an elevated rate even after you’ve stopped moving. Regular runs help improve insulin sensitivity, which is critical for preventing type 2 diabetes.

If you’re toying with walking versus running in this regard, or just generally, then you may find that a combination of the two will lead to optimal results. 

3. Strong Bones and Muscles

Despite the old wives' tale that "running ruins your knees," the science actually suggests the opposite. Running is a weight-bearing exercise, which is essential for building bone density. The repetitive impact of running can stimulate bone growth and density, reducing the risk of osteoporosis. The controlled "stress" of running signals your body to send minerals to your bones, making them stronger and more resilient as you age.

Regular running can also help build and tone your muscles, improving your overall strength and functional fitness. Also, moving your joints through their range of motion during a run helps circulate synovial fluid, which keeps your cartilage nourished and healthy.

4. Enhance Balance and Coordination

Running is a weight-bearing exercise that requires your body to constantly adjust to uneven surfaces and changes in terrain. And in this case, barefoot training is not ideal, or even safe. This constant adjustment helps to strengthen the muscles in your feet, ankles, and legs, which are essential for maintaining balance.

Running enhances proprioception, which is your body's ability to sense its position in space. This improved awareness helps you maintain balance and prevent falls.

Also, running requires a strong core to stabilize your body and prevent you from swaying or leaning. This core strength can also improve your overall balance and coordination.

Finally, running activates a variety of muscles in your feet, ankles, and legs, which work together to maintain balance. The more you run, the stronger these muscles become.

5. Mental Health Benefits

It’s not just a myth! Running triggers a flood of "feel-good" chemicals in the brain, including endorphins and endocannabinoids. This chemical cocktail is what creates the euphoria known as the "Runner's High."

The social interaction, physical activity, and sense of accomplishment that come with running can have a positive impact on your mental health. The physical activity and social interaction of running can help alleviate stress and anxiety. Plus, running can boost your mood and sense of well-being. Regular physical activity, including running, has been linked to improved cognitive function and reduced risk of dementia.

Tips for Getting Started with Running

If you're new to running, here are a few tips to help you get started:

• Start slowly: If you're not used to physical activity, start slowly and gradually increase the intensity and duration of your running sessions.

• Find a running buddy: Running with a friend can make your workouts more enjoyable and help you stay motivated. Or you can find a running club to join.

• Listen to your body: Pay attention to your body's signals. If you experience pain or discomfort, take a break or reduce the intensity of your workout. It’s important to avoid injuries when running so don’t overdo it.

• Consider cross-training: Incorporating other forms of exercise, such as swimming or cycling, into your routine can help prevent overuse injuries and reduce boredom.

• Set realistic goals: Set achievable goals for yourself and celebrate your progress along the way.

  
  

Running is a versatile and accessible form of exercise that offers a wide range of health benefits. Whether you're a seasoned runner or just starting out, incorporating running into your routine can help you improve your physical and mental health. There are plenty of running benefits so lace up your running shoes and hit the pavement! Or nature trail. Or the treadmill. Or...you get the point!

Editor's Note: This post has been updated for accuracy and current best practices.