Many people have decided to try out the benefits of running for themselves as a result of the pandemic-fueled popularity of outdoor activities. Whether it’s first-time runners or those returning to the sport after a break, the allure of running has captured a growing segment of our population.
In fact, according to a recent survey conducted by World Athletics, the global governing body for track and field, nearly three in ten Americans now consider themselves runners, with plans to continue doing so in the near future.
So, what’s motivating people to hit the roads, treadmills, and trails? Everything varies: There is no single motivator that drives all runners; it is far more individualized. In some cases, runners are motivated by the prospect of winning a race, setting a new personal best time, winning an age-group award, or qualifying for another event, such as the Boston Marathon. Even those drawn to the competitive side of running are discovering that there is far more to gain than speed and fitness. According to the World Athletics survey, roughly three-quarters of runners agreed with the statement “Running is good for my mind as well as my body.”
Running provides both physical and mental benefits. And they exist for all runners, whether you choose to race or don’t care about your pace, whether you log your miles every day or only put on your sneakers when the mood strikes. We’ll get to those benefits in a moment, but first, there are a few things you should keep in mind before beginning a new routine—especially if you’ve never been a runner before—so you can get the most out of each of these benefits.
1. Running strengthens your whole musculoskeletal system.
If you’re wondering what running does for your body, the answer is that it does a lot. So it’s not surprising that many of the running benefits we’ll discuss are physical.
They’re also not all cardiovascular. While running is an aerobic exercise, it can also help you gain strength, especially in your lower body. According to Rhianna Green, DPT, a NYC-based physical therapist and runner, a finely tuned symphony of lower-body muscles—including your quads, hamstrings, calves, and glutes—powers you down the road or up hills. And if you increase the intensity on those hills, you may gain even more strength. A 2017 study confirmed that hill sprinting has legitimate benefits: Soccer players saw significant improvements in their leg and back strength after performing 10 sprints of 10 seconds on a 7% incline twice a week for 6 weeks. Upper-body and core muscles also contribute to running efficiency.
And those aren’t the only parts of your body you’re strengthening, according to Megan Roche, MD, a running coach and physician. By building resilience, your tendons, ligaments, and bones adapt to the pounding of running. According to Dr. Green, bone strength is especially important during menopause because hormonal changes cause bone density to decline, increasing your chances of osteopenia (bone weakness), osteoporosis, and fractures.
2. It may improve knee health.
Some people are hesitant to begin running because of the risk of injury, particularly the fear that it will ruin their knees. However, research does not support this. Running, at least for recreational purposes, does not appear to increase the risk of arthritis in the long run, according to research. In fact, a 2017 meta-analysis of 25 studies concluded that recreational runners were less likely than sedentary people (or professional/elite runners) to develop knee arthritis. A small 2019 study of 82 marathon runners published in BMJ Open Sport & Exercise Medicine discovered marathon running improved some aspects of knee health in middle-aged runners, possibly by reducing inflammation in the joint. (It did, however, discover some asymptomatic cartilage wear along the side of the knee in some of the runners.)
Knee pain is a common complaint among the runners who visit Dr. Green’s office. She says that in many cases, a relatively simple fix is available: strengthening your legs and hips (as with this runner-focused strength workout), changing shoes every 500 miles or so, and varying the surfaces you run on (like spending some time on softer trails or grass in addition to hard concrete). In some cases, however, preexisting serious conditions such as knee osteoarthritis, joint replacements, or failed ACL reconstructions may necessitate a different sport.
3. Running can improve heart health.
Have you ever wondered how long you should run for? Well, if you want to improve your heart health, it might not be as difficult as you think.
For optimal cardiovascular health, government guidelines recommend 150 minutes of moderate-intensity activity or 75 minutes of vigorous activity per week (or a combination of the two). Running, regardless of your pace, fits the vigorous bill, which means there are benefits to slow jogging as well as rewards to picking up the pace.
According to a 2015 study published in the Mayo Clinic Proceedings, you may not even need to spend that much time on the road. Runners who ran once or twice a week for six miles or less experienced the same heart health benefits as marathoners.
It makes sense—after all, your heart is a muscle, according to Dr. Roche. You can imagine your cardiac strength increasing in the same way that you might notice more muscle in your quads and calves as you run. With each beat, a stronger heart can pump more blood out, making your entire cardiovascular system more efficient and resilient.
4. Running can reduce your risk of many other chronic diseases.
According to the American Heart Association, untreated high blood pressure can lead to heart attacks, strokes, vision loss, and other health problems. Medication can help, but running can also help: According to a 2020 research review published in the journal Sports Medicine, a regular running habit reduces resting systolic blood pressure (the top number) by about 4.2 mmHg. (Note: Do not discontinue any medications without first consulting your doctor, but some may allow you to try lifestyle changes before or in addition to prescriptions.)
According to running coach, elite runner, and public health consultant Kaitlin Goodman, MPH, studies show a slew of other health benefits of running. Diabetes, respiratory diseases, and some cancers may be reduced by improving your body’s ability to control blood glucose and reduce inflammation.
5. Running can anchor a whole host of healthy habits.
Dr. Roche’s research interests include lifestyle behaviors—the decisions people make every day about things like nutrition, sleep, and exercise. “Cue reinforcement is one of the most important things,” she says. “There’s this cascade effect where, once you take this step to get out the door to run, it facilitates some of the other positive behaviors.”
After all, once you’re regularly pounding the pavement, you’ll probably be more concerned with how you’re fueling your miles. And if you set an early-morning alarm for your run, you’re more likely to prioritize getting to bed earlier. Soon, you may develop what Lembach refers to as a “runner’s identity,” structuring your days and routines around when you can get out the door and how you can feel.
6. Running can improve your mood.
Anxiety, depression, and stress are all common feelings these days, and you’re not alone. According to the American Psychological Association’s most recent report on stress in America, one-third of adults feel completely overwhelmed by stress on most days, and one-quarter find it difficult to function as a result.
Running (or any form of exercise) isn’t a panacea, and medications or therapy are sometimes required as well. However, according to a 2020 review of 116 studies published in the International Journal of Environmental Research and Public Health, there is strong evidence that running may be an effective way to help address many mental health challenges. That is, as long as it does not become a compulsive need to exercise, warn the authors.
7. Running may help you cultivate mindfulness.
Running’s psychological power is manifested in part through mindfulness the practice of tuning into the present moment. It may be the one time of day when you’re not doing 50 things at once, especially if you leave your headphones at home, as Philadelphia-based running coach Vanessa Peralta-Mitchell recommends doing for at least some of your runs.
When runners experience this mental clarity, they are often compelled to seek more of it. Dr. Roche says she frequently sees athletes become interested in meditation after logging miles consistently for a while.
You can enhance this experience by employing “sensate focus,” according to Karen Bagley, PhD, MPH, a psychologist at Momentum Psychology and Performance in Woodbridge, Virginia. Take mental notes of everything you hear, touch, feel, smell, and taste as you travel. She claims that this can help you get out of an internal state where you are experiencing a lot of stress.
8. Running can boost your brainpower.
Brain tissue, like muscle mass, naturally shrinks with age, increasing your risk of cognitive decline. According to a recent study published in Mayo Clinic Proceedings, the more aerobically fit you are, the more gray matter you will retain.
This includes the hippocampus, a critical part of your brain for memory maintenance; previous research has suggested that running or other regular workouts can even increase its size over time, even in people who already have signs of fading recall.
9. You might sleep more soundly at night.
Stress and anxiety, for example, can also interfere with getting a good night’s sleep. Meanwhile, a running routine can help alleviate your tossing and turning. “Exercise can deepen your sleep, improve your overall sleep quality, and is proven to help with insomnia,” according to Shelby Harris, PsyD, Sleepopolis’ director of sleep health and author of The Women’s Guide to Overcoming Insomnia, agrees “At least 20 to 30 minutes of cardio a day can help you fall asleep faster in the evening and reduce daytime fatigue, so you feel more energized during the day.”
One caveat: For many people, vigorous exercise late at night raises their heart rate, body temperature, and adrenaline levels, making it difficult to sleep. Dr. Harris recommends allowing at least four hours between your last mile and bedtime.
10. Running gives you practice setting goals, achieving them, and celebrating them.
Running provides numerous opportunities to set and achieve goals. Maybe you want to run a mile three times a week for a month, or get your fastest time in an in-person race or virtual challenge. Getting there will necessitate breaking down a large goal into manageable steps. “That skill translates mentally into other things say, if you want to start a business or a new job,” Peralta-Mitchell says.
11. Running helps you learn resilience.
Even optimistic runners like Dr. Roche (co-author of The Happy Runner) and Goodman (co-founder of Running Joyfully) admit that not every run is a great one. Things can get a little uncomfortable, especially if you’re a new runner or dabbling in faster paces or longer distances.
“You can use self-talk in the middle of a workout to talk yourself through the tough miles or keep going if you want to quit,” says Goodman. “I’ve heard a lot of people say, ‘Well, I feel like I’m able to tackle this difficult thing, whether it’s at work or in my personal life, because I know I can do difficult things on the run.”
Peralta-Mitchell recalls how her first marathon gave her confidence. “You begin to believe that nothing is impossible,” she explains. “That carries over to other aspects of life in terms of your ability to conquer the unconquerable.”
12. Running doubles as social time and can lead to deep friendships.
Joining a running club can help you make friends, whether you’ve recently relocated or are simply looking to broaden your social circle. Often, the bonds formed over the yards a difficult activity around each other especially strong. “When you’re side by side, in comparison, you’re capable of opening up and be susceptible with someone in ways that you’re not when you’re face to face,” Dr. Bagley says. “It’s almost as if I can trust this person because they’re struggling in ways that feel very similar to mine, and they’re cheering for me when I’m struggling.”
13. Running connects you to a community.
Jogging through your neighborhood’s streets and parks can help you feel more grounded and connected to your surroundings. For years, Goodman lived in Providence, Rhode Island, and she relished the seasonal variations leaves, twinkle lights well as the consistency of neighbors walking their dogs.
It’s the habitual nature of having to run you run the same route at the same time every day, you’ll start to see the same people and form some connections and community, she says. You might also notice landmarks you’d never notice otherwise, or you might come across the latest cute new shop or cafe.
14. Running serves as an avenue for activism.
Of course, fully participating in a community may open your eyes to aspects that need to be changed. People of color, LGBTQIA+ people, and other marginalized groups may not feel welcome or see themselves represented in the sport as a whole. Some people may not feel safe enough to run in public, whether because of their identity or the circumstances surrounding them.
According to Dr. Roche, running attracts “curious, passionate” people, and when those tendencies are combined with the opportunity to clear your mind and think creatively, many are moved to take action.
Peralta-Mitchell, for example, noticed that few running coaches were women of color as she progressed in the sport. She became certified in 2017, and then launched a mentorship program to guide — and fully fund — other runners of color through the Road Runners Club of America Run Coach Certification. Her Game Changers program now has over 50 graduates, representatives in 21 states, and sponsorship from major corporations such as Brooks.
“There’s a burgeoning awareness now within the running world about having spaces that really emphasize and recognize value in diversity, whether that’s race or ethnicity, gender identity or sexuality, and really having spaces that feel safe for all kinds of runners,” Dr. Bagley says. “Through this one thing, we now have the opportunity to create a larger space and discuss things that may be difficult but are extremely important.”
15. Running can be a lifelong (and perhaps even a life-lengthening) pursuit.
With a few exceptions, such as chronic joint pain, many people can continue to run into their retirement years. This is in contrast to other sports, such as field hockey, which Dr. Roche participated in while in college. “I’ve always been drawn to running because I thought, ‘Hopefully I can do this forever,'” she explains.
Those who can keep it up may benefit in terms of longevity. Researchers crunched the numbers in a 2019 meta-analysis published in the British Journal of Sports Medicine and discovered that runners had a 27% lower risk of dying young than non-runners; another, published in the journal Progress in Cardiovascular Diseases in 2017, discovered that those who stride regularly live about three years longer than those who don’t.
