Ah, the classic runner’s high: a surge of calm and happiness that brings all the world’s beauty into focus. When you feel it, you know there’s no question that there are tons of benefits of running. But have you ever wondered why running makes us feel so good? And if it makes us feel so good, how is it actually helping us mentally and physically, and what can it do for our health in the long run? Here’s a look at just how good for you running really is.
Benefits of running
According to Paul Le, Master Run Coach with STRIDE, running is an accessible, all-around health booster. For one, it offers psychological benefits because it reduces stress and anxiety while improving cognition. “Running or walking a few miles outside is a great way to clear your head and reset your mind,” Le explains. “Running can also be extremely beneficial for your social health if you join a running group or find a community you love." Benefits abound on the physical side, too. “As long as you have a good pair of running shoes, running is a type of cardio exercise that is easily accessible, burns calories, and helps build strength,” Le adds. So whether your goal is to lose weight, maintain a healthy lifestyle, or boost your heart health, running is a great option. Plus, Le says that you can experience a host of benefits with just a little—or a lot—of time spent running.
In a 10-minute run, you can:
Prolong lifespan by reducing blood pressure and cholesterol levelsImprove your overall cardiovascular systemLimit your sedentary time
In a 30-minute run, you can:
Kick start your metabolism and burn fat, both during and after your runHave a quicker recovery time—after performing a 30-minute run, you’re very unlikely to overstretch or overuse your muscles, which means a much lower risk of injurySignificantly improve sleep
In a 60-minute run, you can:
Improve overall aerobic capacity and physical fitnessReach your weight loss goals sooner by creating a higher caloric deficit.
For a more detailed look at why running is a great choice for your mind and body, here’s a look at 10 science and expert-back benefits that’ll have you hitting the trail (or the treadmill) in no time.
1. Running strengthens cardiovascular health
Heart disease is the leading cause of death among men and women in the United States. However, research shows that regular running can reduce the risk of cardiovascular-related death by 50%. And, regular runners were expected to live three years longer in comparison to those who don’t run. “Running can help reduce the risk of cardiovascular disease by 40-45%,” Le explains. “It helps improve blood pressure, blood sugar sensitivity, and HDL cholesterol. All of these factors play a role in cardiovascular health.”
2. Running helps you enjoy the benefits of nature
Since running is an activity you can do outdoors, you can simultaneously benefit from the healing properties of nature while you run. Research shows that being among the trees can reduce blood pressure and positively impact metabolic parameters, giving you a double-whammy of benefits (all while taking in the smell of fresh air). When COVID-19 restrictions reduce gatherings or you’re taking steps to be extra safe, a run in the outdoors can ensure you still get your exercise.
3. Running improves attention span
Most people like to zone out while they run—but running is also a great way to practice your attention skills. Specifically, a study showed that runners who focus on factors like breathing and distance were able to improve their overall physical outcome, without a negative impact on mental health. The chance to tune into your surroundings while running may also support a more mindful daily life. Plus, the spike in blood circulation that happens while running can also increase blood flow to your brain for clearer, more focused thinking that not only supports attention span, but important decision-making, too.
4. Running can reduce the risk of Type 2 diabetes
Type 2 diabetes, which can result from a sedentary lifestyle, can lead to a host of lifelong complications. The good news? Running at a leisurely pace regularly can reduce the risk of developing diabetes, and research confirms that it’s an effective way to help prevent the development of the disease.
5. Running can help you maintain a healthy weight
Running is a great way to maintain a healthy weight, which can make it easier to live an active lifestyle and ward off heart disease and other illnesses. Since running is a high-energy form of cardiovascular exercise, Le says, it helps you burn more calories. “The average person can burn about 100 calories per mile as they run and we know that 3500 calories equal 1 pound. If you can use running to burn an additional 500 calories per day, seven days per week… that’s 3500 calories,” Le adds. “That’s an additional 1 pound per week you could lose just by adding running to your routine.” So, what kind of running is best for maintaining a healthy weight? Le says it’s all about variation. “This might look like an alternation between high-intensity sprints and moments of recovery like walking or jogging. Add in some strength training and you’re creating fat-burning machinery!” he adds.
6. Running helps you take a break from everyday life
Running in your neighborhood or a nearby park offers an opportunity to tune out the stress and noise of obligations. In fact, research shows that people who participate in long-distance running events experience a physiological escape from “the duties and hardships of everyday life,” while also experiencing strong, positive emotions like pleasure and relaxation.
7. Running improves bone and joint health
While some people associate running with joint deterioration, more experts are finding that hip and knee arthritis (and other issues) tend to be more dependent on factors like age, as well as family and surgical history. Le explains that, contrary to common perception, running in moderation can actually support joint health. “Running is a weight-bearing exercise, much like a high-intensity exercise, which promotes healthy bone mineral density and stimulates bone growth.” Having stronger joints as you age can make it easier to stay active and mobile, which in turn can keep you living a long and healthy live without the need for extensive surgeries.
8. Running leads to sounder sleep (and more energized days)
Great sleep is the secret to wellbeing, and recent research shows that running can directly improve sleep quality—as well as helping you fall asleep faster. That study also highlighted how staying active and sleeping well can prolong life expectancy. “The better my workouts (and runs) are going, the easier it is for me to fall asleep," Le says. “Not only is my quality of sleep better but my overall volume of sleep increased too. Sleep is when your body does much of its recovery.”
9. Running can heighten your mood with endocannabinoids
Many runners are driven by the feel-good chemicals that even a short jog around the block guarantee. And while endorphins are responsible for helping reduce pain in your muscles while you run, experts say they’re not actually what’s responsible for boosting your mood. Instead, it’s endocannabinoids, which “promote short-term psychoactive effects such as reduced anxiety and feelings of calm,” according to Johns Hopkins Medicine. Plus, the new brain cells created by running regularly can minimize your response to physical and emotional distress, all while reducing cognitive decline.
10. Running is correlated with an increase in overall wellbeing
Like laps around a track, people who run benefit from a positive feedback loop that keeps on giving. Running boosts life satisfaction, leading to a boost in areas like self-esteem, self-efficacy, and purpose. That positive effect continues to amplify with time—the more a person runs, the better they feel; the better they feel, the better they run.
Sources:
Paul Le, Master Run Coach with STRIDE
Next, the best running quotes.
