A fitness routine doesn’t have to be expensive to start positively impacting your overall health. One of the most accessible forms of exercise is an activity you’ll see on any given day in nearly any town or city in most countries of the world, and that’s running. Sometimes, the hardest part is just getting started, but once you work past the initial discomfort, running has some amazing health benefits, plus, you can go running in so many different places.
Even on those days when I’m not sure if I have the energy or the willpower to go for a run, I always feel so much happier and more refreshed when I come home, and I’m proud of myself for making the effort. Living a healthier lifestyle and prioritizing my fitness still feels good overall, even when my muscles are sore, and my legs are ready to sink into the couch.
From improving heart and lung health and your VO2 max to perking up your mood and reducing your risk of a range of chronic diseases, it’s clear that running has numerous evidence-based benefits. The many benefits should inspire us to lace up our running shoes and hit the road, track, treadmill, or trail.
Is running different from jogging?
Running is faster and has a higher intensity than jogging, and it demands more effort from your muscles, lungs, and heart. Running requires a higher fitness level overall, so jogging might be more accessible to some people. You might start out with a slower-paced jog before picking up the pace into a run. Both are forms of aerobic exercise that are beneficial for your health, but a higher intensity could yield even more benefits.
What are the benefits of running?
From improving cardiovascular fitness to reducing your stress, here are some of the key benefits.
#1: Improve cardiovascular health
If you’ve ever run to catch a subway, a child, or your dog and felt breathless immediately afterward, it probably comes as no surprise that running works your cardiovascular system. Your heart rate increases as you run to pump more blood (and thus oxygen and nutrients) to your working muscles.
Over time, with consistent running, your heart and lungs adapt. Your heart becomes stronger, enabling it to pump a greater volume of blood per beat, and your lungs become more powerful and capable of taking in more air per breath. As your cardiovascular efficiency improves, you’re able to run faster with less effort.
Research reveals that running just 5 to 10 minutes a day at a slower speed is associated with a significantly lower risk of mortality from cardiovascular disease. In another study following people training for the London marathon, the researchers concluded that running improved cardiovascular health no matter whether runners were going at a slower or faster pace. Running has also been associated with improved cholesterol, blood pressure, and more stable blood sugar. The cardiovascular benefits contribute to longevity.
#2: Running builds muscular strength
At some point, most of us have walked behind a runner and envied their muscular, defined calves. As long as you’re properly fueling your body with enough calories and protein to support your training, running can help build muscle and increase strength. As a total-body workout, running strengthens your legs, core, hips, glutes, and shoulders.
Your large leg muscles, like your quads, take on the bulk of the work. Some research has demonstrated that the repetitive weight-bearing motions of running for 30 to 40 minutes 4 or 5 days a week at a moderate level can promote some muscle growth. You can also optimize your protein intake and nutrition and incorporate strength training into your workout schedule for the best results.
#3: Running increases bone density
Numerous studies have demonstrated that high-impact activities like running place stress on your bones, which stimulates them to adapt and lay down more minerals within the bony matrix. More minerals means stronger bones.
Running also increases the production of bone-building hormones in your body, which stimulates the production of more bone cells and stops the bone cells from breaking down. Stronger bones are more resilient and less likely to fracture. Despite the popular belief that running is inherently bad for your knees and joints, research shows that the opposite is true. Most fitness and health professionals believe that other causes are more to blame for knee problems, such as:
- Lack of collagen and certain nutrients
- Improper form when running
- Poor gait
- Overuse injuries from doing way more than your body can handle
The research shows that running is beneficial for your joint health and could be protective for osteoarthritis over time. Another small study found that the bone mineral density of the hips and legs was notably higher in male runners compared to those who were sedentary.
#4: Running improves health markers
Studies have shown that consistent running can lower blood pressure and resting heart rate, improve blood sugar control, and lower triglycerides and cholesterol. It can also reduce waist circumference and body fat percentage. Improving these markers of health lowers your disease risk and helps you feel healthier overall.
#5: Running reduces stress
Research reveals that regularly running enhances your immune system by lowering inflammation, stimulating white blood cell and antibody production, and diminishing the stress hormone cortisol. Lower cortisol levels help you feel more relaxed.
In the literature, just 20 minutes of moderate intensity running each day is enough to drop those cortisol levels and boost your immune system. Aerobic exercise also triggers the release of endorphins, which are natural chemicals that can activate your brain, make you feel more awake, and help relieve pain or stress.
#6: Running boosts confidence
Running can boost your confidence as you get the benefits and see improvements in your endurance and running abilities over time. Crossing that finish line, accomplishing that fitness goal, and running that last mile usually come along with a surge of confidence.
#7: Running burns calories and accelerates weight loss
Running is a metabolically demanding exercise that torches calories. It’s one of the most efficient types of exercise when it comes to the number of calories burned per minute, so if fat loss or weight loss is your goal, running can contribute to creating the calorie deficit you need to burn fat.
Following a higher-intensity workout like running, your body burns calories at a higher rate for a certain time period. Running uphill or against the wind torches even more calories, and you can monitor your progress with a fitness tracker.
#8: Running is accessible
Besides a good pair of running shoes, you need very little equipment to get started running. Having the right gear will keep you comfortable in different seasons. For example, you’ll want warmer layers for winter running and wind-resistant gear for fall running. Some runners choose to wear knee braces.
#9: Running improves your mood
The “runner’s high” isn’t a unicorn or an elusive wonder; rather, it’s a rush of mood-boosting endorphins and endocannabinoids brought on by a long-distance endurance run. The endocannabinoids your body produces during that run are similar to the mood-altering chemical THC, which is found in marijuana. Anandamide is the most widely studied endocannabinoid found in higher levels in frequent runners.
Interesting research also shows that regular aerobic exercise like running that ramps up your heart rate can enhance the size of the hippocampus — the part of your brain involved with learning and memory. Running could also improve mental health, mood, depression, and anxiety.
#10: Running connects you to nature
Though treadmills are viable training tools, if you choose to run outside, running gives you a chance to unplug from technology and screens and connect with nature. Much of our lives take place inside these days, but research highlights that exercising outside, independent of any other factors, provides significant mental health benefits over indoor workouts. A tranquil trail or local park provides you with fresh air and a dose of vitamin D.
#11: Running can be social
Thousands of running groups and clubs are popping up worldwide, allowing new and veteran runners alike to connect and enjoy miles together. You might meet a whole new group of buddies and develop relationships that last a lifetime.
#12 Running helps you get better sleep
Researchers have found that aerobic exercise, like running, regulates the production of the sleep hormone melatonin. That explains why you might have a deeper and more restful sleep after that long run. Studies show regular aerobic exercise benefits sleep in the following ways:
- How long it takes to fall asleep
- The total sleep time
- Sleep quality
- How much time is spent in the bed that you’re actually sleeping instead of tossing and turning
Interestingly, some research shows that running at a moderate intensity could be better for improving sleep quality compared to running at a vigorous intensity.
Expert tips from a certified run coach
I asked expert USATF-certified running coach and personal trainer Vinnie Murphy to share his top running tips and the benefits he’s personally experienced. Murphy is the Senior Fitness Manager at The Edge Fitness Clubs and an avid runner who’s coached countless successful athletes.
The Manual (TM): What are your thoughts on the benefits of running? What benefits have you personally experienced?
Vinnie Murphy: Running offers countless benefits, both physical and mental. For me, it’s been a constant source of fitness, stress relief, and connection. It’s not just about physical health; running has helped me build deep, long-lasting relationships with teammates, athletes I’ve coached, and their families.
TM: When did you start running?
Vinnie Murphy: I began my track and field journey in 6th grade. With my dad being a collegiate track and field athlete, I was exposed to the sport early and instantly fell in love with it.
TM: How has running personally changed your life?
Vinnie Murphy: Running has opened doors to so many opportunities to meet amazing people. Through the sport, I’ve formed lasting relationships with teammates, athletes I’ve coached, their families, and my fellow coaches.
TM: Do you think the run/walk method is beneficial, and how do you recommend implementing it?
Vinnie Murphy: Absolutely! The run/walk method is perfect for anyone starting their running journey. Running can be tough, and many people struggle when they push themselves too hard too soon. A great starting point is running for 2 to 3 minutes at a comfortable, conversational pace, followed by 1 minute of walking. As you consistently use this method, you can gradually extend the running portion and reduce the walking time.
TM: As a certified personal trainer and endurance specialist, what are your tips for improving running technique?
Vinnie Murphy: Some simple drills like skipping, jumping rope, and hill running are incredibly effective for improving form. These exercises help develop strength and coordination that naturally improve running posture and technique.
TM: What are your tips for improving endurance and running longer distances?
Vinnie Murphy: Consistency is key. It’s more effective to run small, consistent sessions each week than to rely on occasional intense efforts. Start with the run/walk method and use a pace calculator to track your progress. Over time, this builds both endurance and confidence.
TM: Do you wear specific running shoes or use extras like knee braces?
Vinnie Murphy: Yes, shoes are essential! I always recommend getting fitted properly at a professional running store to ensure you have the right pair for your gait and needs.
TM: Do you recommend warming up and stretching before running? What’s your typical pre-run warm-up?
Vinnie Murphy: The warm-up depends on the type of run you’re doing. A good warm-up should include dynamic stretches, light jogging, and mobility exercises to prepare your muscles for the effort ahead.
TM: How do you optimize your nutrition and hydration for long-distance running?
Vinnie Murphy: Before long runs, avoid high-fiber foods to prevent digestive issues. Focus on fueling with carbohydrates, electrolytes, and sodium. For efforts longer than 75 minutes, I recommend using fueling gels or drinks during the run to maintain energy levels and hydration.
TM: Where are your favorite places to run?
Vinnie Murphy: I love trail running, so Tyler State Park, Penny Pack Trail, and Bear Creek Mountain are some of my go-to spots. Local canals and soft cinder trails are also great options, with places like Penny Pack, Saucon Valley, and Washington Crossings offering beautiful, longer trails.
TM: Could you share your greatest running achievement?
Vinnie Murphy: On a personal level, I’ve won my age group in two multisport races. Coaching-wise, I’ve had the privilege of coaching 36 athletes who have gone on to compete in college track and cross country. I’ve also coached multiple state and district medalists in PIAA High School Track and Cross Country and two master runners who qualified for the Boston Marathon.
Top tips for getting started
Getting started with running isn’t just a matter of lacing up your running shoes and hitting the road. Running is a high-impact activity, so it’s best to progress slowly and build up your volume, mileage, and speed over time.
Start with walking
If you haven’t been active for some time, just walk the first week, increasing your distance and speed each day or two. If you’re hitting the gym or working out in other ways, you might be able to jump right into jogging. Experienced runners and run coaches often recommend the run/walk method.
Don’t push yourself too hard
Doing too much too soon increases your risk of musculoskeletal injury. Many beginning runners become overly eager and end up sidelined with an injury in the first few weeks of training. It’s best to gradually increase your distance and speed over time and focus on proper form.
Get fitted for shoes
If you have the ability, it is highly recommended to visit a local running shop to get your gait analyzed. Shoe experts can recommend the best running shoes for your biomechanics to prevent injury.
Follow a plan
Consider following a running plan or program for beginners to ensure you ramp up your training safely and effectively. Running with a friend or joining a runner’s club can motivate you to stay on track. You can also try working with a running coach like Vinnie Murphy.
Give your body a break
Be sure to take adequate rest days or opt for lighter, low-impact activities on alternate days to reduce the impact and stress on your body as you build strength. Your muscles need time to recover.
Know the risks and how to avoid them
While running has so many health benefits, there are some risks to overtraining and running too much. Fortunately, most of these can be mitigated or avoided altogether through a healthy diet, getting plenty of rest, drinking plenty of water, and not pushing yourself too hard.
It’s best to consume sufficient protein to maintain and build muscle. You can also try incorporating interval training, which is short bursts of speed followed by a period of rest, allowing your body to burn fat instead of muscle. Including strength training in your workout plan helps you boost muscle strength.
FAQs
What will running do to your body?
Running provides numerous benefits, from burning fat to strengthening your heart, lungs, and bones. It’s a full-body workout that gets your heart pumping, which enhances your cardiovascular fitness.
What does 30 minutes of running do to your body?
Running for 30 minutes a day can help you torch calories, which promotes weight loss. Try aiming for 30 minutes three to five times a week to start seeing results from your efforts. You’ll also fine-tune your overall fitness.
Can you lose belly fat by running?
Running burns calories and promotes weight loss and body fat loss, but burning belly fat is more complex than just running and implementing cardio. Losing belly fat involves a range of factors, including stress, hormones, diet, and exercise.
How many times a week should you run?
How many times a week you’d like to run is up to you. If you’re just starting out, try the walk/run method two or three times a week, and you can increase the duration, speed, and frequency over time.
