Every runner is often interrogated by confused individuals who do not run, such as friends, colleagues, or family, with the same question: “Why do you run?” The response to this query can greatly vary for each runner, depending on their individuality, values, and motivations.
The beauty of running as a sport lies in the multitude of benefits it offers. Different runners may be motivated by specific types of benefits and may have their own evolving list of the most advantageous running benefits for their life circumstances and goals.
In this article, we extensively explore the advantages of running and present some of our selected top benefits of running.
1. Running increases your lifespan
One of the best benefits of running is that it allows you to live a longer, fuller life. Moreover, the idea that running increases longevity is not simply something runners convince themselves of for motivation to go running.
According to research, individuals who engage in running have a reduced risk of all-cause mortality by approximately 25-30%, and maintaining a regular running routine has been discovered to enhance life expectancy by a minimum of three years.
A study examining 13,000 runners over a period of almost 15 years discovered that running just six miles per week, or about 52 minutes in total, effectively decreased the likelihood of all-cause and CVD mortality by 30% and 45%, respectively, compared to those who did not run.
In addition, runners who ran this minimal amount experienced an average increase in survival of 3.0 and 4.1 years for all-cause and CVD-related survival, respectively, compared to non-runners.
2. Running keeps you young
Running is a widely acknowledged activity that can increase your lifespan and improve your overall quality of life. By engaging in regular running, you can effectively slow down the aging process and maintain your youthful vitality. This ensures that you can lead a vibrant and fulfilling life while minimizing the impacts of aging for as long as you can.
A 20-year study conducted at Stanford compared individuals in their mid-50s who were runners to individuals of the same age who did not run.
Despite having equal access to medical care, the runners exhibited not only a death rate that was 50% lower compared to the non-runners, but they also experienced a delay of 11-16 years in reaching specific “disability scores” in comparison to those who did not engage in exercise.
As participants aged, the gap between runners and non-exercisers in terms of keeping their bodies younger, fitter, and healthier, widened further. These findings suggested that running plays a role in maintaining physical youthfulness and overall wellbeing.
3. Running teaches you to set goals
Goal-setting is an excellent method to boost productivity in any area of your life. Running is a simple way to practice setting and striving for goals as it easily aligns with the principles of SMART goals, which are specific, measurable, attainable, relevant, and time-bound.
4. Running strengthens your immune system
While overtraining and intense workouts done in isolation may have a negative impact on your immune system, engaging in moderate-intensity running can actually boost your immune system and assist in defending against illnesses. Research indicates that aerobic exercise has the ability to lower inflammation, promote the growth of beneficial gut bacteria that combat harmful pathogens, enhance immune cell function, and diminish the likelihood of infections.
5. Running improves your aerobic capacity
The term VO2 max is often heard by runners, and they may also observe predicted VO2 max numbers on their Garmin. For individuals who are new to running, VO2 max is a measurement of their aerobic capacity, which refers to the maximum energy intake and utilization that their body can achieve during physical activity.
If your VO2 max is higher, your aerobic fitness will be better. This not only makes running faster easier, but also provides a good foundation of fitness for any exercise or physical activity you choose to do.
Even if you don’t cycle often, you’ll still be able to keep up with your family and not feel exhausted on vacation if you rent bikes.
6. Running can boost your mood
Most runners are aware that even a brief run can result in increased happiness and emotional uplift. Running has the ability to mitigate depression symptoms and enhance one’s mood, which is particularly beneficial for individuals struggling with depression.
7. Running can reduce stress
Exercise is a highly effective method for fighting stress, lowering cortisol levels, and diminishing anxiety. In fact, numerous individuals who engage in running experience their daily run as a holistic and medication-free approach to alleviating stress.
In addition, research suggests that engaging in running can aid in coping with forthcoming stressful situations and enhancing resilience towards various stress factors in life.
8. Running improves cardiovascular health
It is likely not surprising if you have ever ran to catch a subway, a child, or your dog and felt breathless afterwards, that running exercises your cardiovascular system. Running causes your heart rate to rise, which in turn pumps more blood (including oxygen and nutrients) to your active muscles.
As you continue to run consistently over time, your heart and lungs adjust. Your heart gains strength, allowing it to pump more blood with each beat, while your lungs become more effective in taking in larger amounts of air per breath. As your cardiovascular efficiency increases, you will be able to run faster with reduced exertion.
9. Running builds muscular strength
When we have walked behind a runner, we have often felt envious of their well-defined and muscular calves. If you provide your body with sufficient calories and protein to sustain your training, running can contribute to muscle growth and enhanced strength. Running serves as a full-body exercise that fortifies your legs, core, and upper body.
10. Running increases bone density
Studies have shown that activities such as running exert stress on bones, prompting them to adapt by depositing more minerals in the bony matrix to reinforce the structure.
Running stimulates the body to produce bone-building hormones, resulting in an increase in bone cell production and a reduction in the activity of cells responsible for breaking down bone cells. As a consequence, stronger bones are attained, making them more resistant to fractures.
11. Running improves markers of health
Research has found that engaging in regular running can decrease blood pressure and resting heart rate, enhance blood sugar regulation, decrease triglycerides, and lower cholesterol levels. It can also diminish waist circumference and body fat percentage. By enhancing these health indicators, the likelihood of contracting diseases can be reduced and overall well-being can be improved.
12. Running boosts confidence
Running involves setting goals and accomplishing things that you once deemed impossible. Consequently, running aids in cultivating a sense of self-efficacy and enhancing one’s self-confidence.
13. Running burns calories
Running is an exercise that requires a lot of metabolic energy and can lead to significant calorie burning. In fact, when it comes to the rate of calories burned per minute, running is considered one of the most effective types of exercise. Therefore, if your aim is to lose fat or weight, running can assist in creating the necessary calorie deficit to achieve this goal.
14. Running can help you make new friends
If you decide to join a club or team, run with neighbors or friends, take part in Parkruns or community races, or volunteer, running can become a highly social sport. As adults, making new friends may not be as simple as it was during our childhood due to the absence of peers in class or after school activities.
If you find yourself in a new location or experiencing feelings of loneliness or a lack of significant connections, consider engaging in running as a means of cultivating lifelong friendships. Running provides an ideal opportunity for engaging in extensive conversations while traversing miles together.
15. Running can connect you to nature
Running outside allows you to disconnect from technology and screens and connect with nature, even though treadmills are effective training tools.
Research indicates that there are considerable mental health benefits when individuals exercise outdoors without any external factors, despite the fact that a substantial portion of our daily activities occur indoors nowadays. Engaging in outdoor running, whether on a tranquil wooded pathway or at a nearby park, guarantees the opportunity to absorb vitamin D and breathe in fresh air.
Tips for getting started
Running is a straightforward activity that comes naturally to us, as we possess the inherent ability to perform the necessary movement patterns. Nevertheless, beginning a running routine is not solely achieved by putting on your running shoes and heading out on the road; there is more to it than that.
In order to ensure your safety, it is important to gradually increase your running activity and gradually increase your volume, mileage, and speed. If you are not currently running or are a beginner, it is advisable to follow these helpful guidelines for a safe introduction and initiation into running.
Start with walking
If your fitness level is low, you may have to begin by walking. In case you have not engaged in any physical activity for a while, it is advisable to walk throughout the first week and gradually increase both distance and speed on a daily basis. However, if you already go to the gym or exercise in different ways, you might be able to start jogging immediately. Nevertheless, numerous beginner running programs suggest incorporating walking intervals into your running routine during the initial few weeks.
As you think in a sequential manner, rephrase the following text while preserving its meaning without adding or removing information: Walking breaks provide your heart and lungs with an opportunity to rest slightly, as well as altering the muscular requirements for your legs. As you become more physically fit, decrease the frequency and duration of your breaks for walking.
Don’t push yourself too hard
The time it takes for muscles, bones, tendons, and ligaments to adapt to the stresses and impact of running is longer compared to the time it takes for your cardiovascular system to adapt to the aerobic demands.
Although you may have the stamina to continue running more miles, it is important to restrict your mileage when starting out in order to prevent excessive strain on your body and the potential for musculoskeletal injuries.
To avoid getting injured in the initial weeks of training, it is advisable for novice runners to adopt a cautious approach and gradually increase both their distance and speed rather than becoming excessively enthusiastic.
Get fitted for shoes
It is highly advised to visit a local running shop if possible and have your gait analyzed to prevent injury. Experts at the shop can recommend the most suitable running shoes for your biomechanics.
Follow a plan
It is advisable to follow a running plan or program specifically designed for beginners in order to ensure a safe and effective progression of your training.
Give your body a break
To minimize the impact and stress on your body as you develop strength, it is important to incorporate regular rest days or choose low-impact exercise on alternate days.
Know the risks and how to avoid them
Despite the numerous health benefits of running, there are potential dangers associated with overtraining and excessive running. Fortunately, these risks can largely be reduced or completely avoided by maintaining a balanced diet, ensuring ample rest, and avoiding excessive strain.
