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List of running Health Benefits that you can achieve

Researched by Sarfraz
Updated on 1/1/2022

What is Running

Running is a physical activity in which you m9ve your body with speed. In contrast to walking, it needs more effort. During walking, you move slow and cover less distance, while you cover more space with high speed in the Running. Some scientists suggest our prehistoric ancestors learned this activity while chasing the animals during hunting. This activity produces very effective results in terms of health and fitness. There are many benefits of running that you can get.

This exercise demands more effort and some fitness. You may run only a little distance if you have an average fitness level. It is not a challenging task for athletes as they can run several kilometers without rest.


According to science, when humans start walking on their two feet, they start using their new physical form according to their needs. They start using their legs extensively for body movement purposes. For daily works like chasing or climbing the tree, they use their leg muscles more. Due to this, their legs start adapting themselves as a primary way of human body movement.

Some historian says that our ancestors learn running due to some needs like; first, they start moving their legs fast to chase things, like chasing the animals for hunt purposes. With time their legs adapt according to their needs, and as a result, modern type running ability developed in those prehistoric humans.

As exercise

People have been using this activity as an exercise for a long time. This exercise improves the stamina, endurance, strength, and overall fitness of the body. Running is also included as one of the main exercises, making their bodies strong and fit for wars. A good runner was considered a good soldier, and most of these good runners caused severe damage to their enemies during the competitions.

The main benefits that runners get are improved cardiovascular health

Nowadays, it is still the priority as an exercise for soldiers. You will not get accepted into the army service if you are not a good runner. A soldier's good running speed helps in the war zone and promotes more damage to the enemies. That is why forces prefer only to fit peoples who can run with ease.

Today running also exists in many sports competitions. The Olympics have excellent value as several short, medium, or long-distance running competitions are included. Olympics is the world's biggest sports event that held after every four years. In sports events, runners primarily represent their country, city, or community. The salaries of athletes are enormous as most of them earn several million dollars annually.


  1. Jogging: medium or low speed with least effort
  2. Sprinting: High speed with total effort

Health benefits of running

There are a lot of health benefits of running. You can enhance your health and fitness by it. If you do it regularly, it may decrease the risks of many diseases, like this activity is best for heart health. Its health benefits are great; you can get it if you start running on the treadmill or in an open area.

Here are some health benefits of running that you may achieve:

Cardiovascular health benefit

Running is the best exercise if you want to improve your heart health. Its main benefit is it improves your cardiovascular health and reduces terrible cardiovascular incidents. It enhances the blood flow in all of your body, which boosts the blood vessel functions and improves the condition of your other body parts.

Obesity or heavy body weight is extensively linked with the causes that generate cardiovascular damage. Being a runner, you may don't need to take any tension because if you run regularly, your body may contain less harmful fat, which may lower your heart risks.

Even if you are obese or overweight, Running is the best tool that can help you to shed extra pounds. Removing that excess fat from the body can help you to live a happy and wonderful life. An average-weighted person has more chances to live longer than an obese who always remain on the target of many risky diseases like stroke, heart attack, blood vessels clotting, respiratory issues, etc.

Many scientific studies and researches have shown the beneficial effects of running on cardiovascular health. A meta-analysis of many studies published on PubMed concludes that sports in which athletes mostly perform running generate very health-friendly benefits for players like improved metabolic system, good body postures, and highly improved cardiovascular health. (1)

A study done by experienced researchers found that runners mostly have good cardiovascular health as compared to non-runner. They found that runners have 30 to 45 percent lower risks of harmful cardiovascular incidents while non-runners can get high chances of heart and other related problems. The study also concluded that regular Running could also increase your expected life span. You may get low risks of heart diseases and more life expectancy than other people who are not runners. (2)

Mental health benefits

The second benefit of Running is it improves your mental health and stability. Due to its highly associated psychological help, this physical activity has a very high value in military training. 

As in force, soldiers face severe mental and physical challenges. For challenges, soldiers' training included high-intensity running games.

You can count yourself better against depression, anxiety, and other mental problems if you are a runner. Even in harsh conditions in modern days where competition is very high, the pressure of work always remains on the mind, generating some psychological issues. Still, it may remove most of the problems if you start running daily for some reasonable distance.

The benefits of running over mental health issues prove in many studies. Many researchers have done their work on this topic. They have found that even an ordinary person can get many mental health benefits if running a routine.

Health experts have studied some regular runners like amateur people with medium or low physical activities experience. They were not professional runners, but researchers were surprised after examining them. The main thing which surprised them was the significant improvement in their mental health because of running. They become highly mentally improved persons with good mood, emotions, and low depression and anxiety traces. (3)

This physical activity does not demand any special requirement. You can perform it on parks, grounds, streets, or empty roads. It is the cheapest tool against mental illnesses, reducing depression, anxiety, tension, low self-esteem, mood changes, and many other issues. (3)

There are a lot of people who face memory or learning-related problems. Studies on Running and its effect on mental health have concluded good results in terms of memory improvement. (5)(4)

Researchers who performed these studies say Running is very beneficial for mental health as it improves the brain's memory capabilities and prevents or delays many dangerous neurodegenerative diseases. Running improves the activities of the hippocampus, which is the crucial brain part that has great importance for memory-related functions. (4)(5)

Bodyweight benefits

You may need to know that healthy body weight is essential if you achieve good health. There are many exercises and physical activities that can help you get a healthy weight, and Running is at the top of these exercises list.

Every muscle part of your body moves; thus, this exercise engages all of your muscles, boosting fat loss. The main benefits of this physical activity start showing after some time, that is why you need to wait. In only two to three weeks, you may start feeling or noticing some reasonable reductions from your weight scale measurement.

[su_quote]According to my experience, this exercise is best for you if you have gained weight from the side effects of antidepressant medicines. I was 85 kg before my treatment for depression. The antidepressant that the doctor prescribed me caused good weight gain, which was terrible because it was not average weight gain, so it was like carrying an uncomfortable load. With running, I lose that weight even on medications, but this exercise also improves my mental health. Now again, I am in my normal condition. The doctor has stopped my treatment because of a significant improvement in my mental health[/su_quote]

Just keep consistency in your way. Nothing else

You may need to know that Running is at a high level compared to walking if you reach weight loss. Some peoples say a long-distance walk is better than running, but their claim is false. According to scientific studies, there is no comparison between them because Running is far ahead in promoting weight loss compared to walking. In a study, experts observe the runner's and walkers' physical achievements. They found that Running is the best way to lose weight and walking is far behind. In this study, runners lose 90 percent more weight as compared to walking. (6)

There is also a misperception associated with this exercise, and that is some peoples says weight loss due to Running can affect the eating behavior and body image. Running doesn't affect your eating routine or body image. Most peoples who talk about eating routine change does not follow any running plan. I think most of them don't like this exercise. They might have some living experience with some runners, and by watching their chosen eating routine and physical progress, they might start thinking like that.

Researchers say Running doesn't directly change your eating routine or body image, and other factors contribute. (7)

Your own choice of food or too much weight loss may contribute to these, not just this exercise.

Beneficial for diabetics

Perhaps Running is the best exercise for diabetes patients' fitness and the medical expert said. This body movement-related exercise produces beneficial effects with which your body's insulin sensitivity can improve.

Running and Jogging can also contribute significantly to your effort to lose body weight. As obesity or being overweight can put you in front of severe diabetes risks, in this case, following this exercise for benefits can appear as helpful for maintaining or losing the body weight. (8)

To find if Running is helpful against diabetes, experts perform a specific type of study on national leveled athletes.

In this, experts give some physical tasks to the participants like walking, Jogging, running with various intensities. After spending reasonable time observing and calculating the effects of exercises, researchers found that walking, Jogging, and Running are very effective in lowering diabetes risks. Even a vigorous running routine was found very helpful and valuable in reducing the possibilities of insulin resistance. (8)

The daily routine of this workout is good as researchers say it lowers the diabetes risks and shrinks hypertension. These LDL cholesterol effects result in reducing the lousy incident of cardiovascular health. (8)

If you are an ordinary person or diabetic, following some Running plans can also need your attention. Like if a new person can't start a strict routine like an intermediate or experienced person. If you have less or no experience of running, then initially follow the straightforward plan. 

You can follow it more suitable, and after some time, your body will start adapting itself to this activity, which can increase your running mileage capacity.

Be cautious if you have heart-related history or disease. Kindly take advice from your doctor before starting any exercise routine. It can be best for your overall health.


Running is considered as the muscle's enemy, but it is not 100 percent true.

This exercise burns calories a lot, which is why it shed body fat fast. When a person loses the fat, then some portion of muscles also face size reduction. 

It is a purely natural process; a person can't maintain the muscle's mass or size and fat loss.

The percentage of fat loss remains considerably high compared to muscle loss, which is why muscularity improves with such exercises. 

Moderate distance running is considered the best option to maintain the muscles along with fat loss. Only too much like running 30 minutes, regular can be wrong as it can reduce muscle mass. So, in this case, to get benefits instead of losing, 20 to 25 minutes run three times a week can provide help. (9)

Rope jumping and Running are the best workouts to shed a high number of calories in a short time. So if you want to see cut and shaped muscles on your body, consider doing these activities.

Best for skin and hair

Celebrities consider aerobic workouts as the top priority to improve their look. Brisk walking, Jogging, and Running are some most famous and adaptable aerobic exercises that can effectively improve your skin health.

This physical activity provides moderate to high-intensity challenges to your body. With that, your body's blood circulation improves, which helps the cell generation and another process of your skin and hair. Your skin and hair quality can improve as they may look more beautiful with the healthy body cell generation process. (9)

Also, this exercise makes a person too sweet a lot, which can remove a significant amount of impurities from your body. These impurities are toxic, and getting rid of them can be very beneficial for you. These benefits can be obtained through this workout. (9)

Suitable against hypertension

Physical activities are a natural, easy, and cheap remedy for high blood pressure or hypertension patients. Medical studies say almost all types of mild or moderate-intensity physical activities can provide essential and needed positive surprise to high blood pressure affected patients. (10)

The activity of Running also decreases the bad LDL cholesterol and increases the healthy HDL cholesterol level. Thus it supports the flow process in the body by helping in adapting the blood vessels' functions in healthy ways. Running helps to keep blood vessels healthy and lowers the insulin-related harmful effects. (10)

Best for bones

If done with proper care and in a health-friendly way, a challenging workout can make your overall body structure strong, solid, and powerful. This activity increases your bone strong and decreases the fractures risks. (9)

Researches have concluded that runners usually have more tough bones as compared to other people. Runners' bones structure can adapt itself as powerful, to perform well tough physical challenges. (9)

It recommended taking a doctor's advice if you feel consistent pain in your bones due to physical activities. Usually, in the beginning, your body feels pain because of exercises, but after someday, it goes away.

Helps during emergency

Consistent Running can make your fitness to go improves and well. A fit person can face challenging events more strongly than an unfit one. Even if it is a health condition or other life-related emergency, fitness can always provide the upper hand in a bad situation.

Just take an example of a coronavirus pandemic. A large number of people who recovered or skipped the coronavirus were reasonably healthy and fit. In contrast, those who suffer seriously from this virus issue were unhealthy, weak, and unfit.

Also, fitness provides you with escape or unharmed chances in emergency-related conditions. Like in fire, flood, earthquake, or related emergency conditions, you can more easily shift yourself to a safe place. Whereas unfit or those who can't run may face harsh results because of their lousy body capability and extreme circumstances.

Best to achieve longevity

Running included in the top list of health-friendly workouts. It provides such a large number of health-related benefits that your age can increase much for a reasonable time. This workout or activity effectively lowers the risks of almost all severe diseases responsible for causing massive damage to the human health system.

From hypertension to diabetes, strokes, heart attack, cancer, LDL cholesterol, kidney issues, obesity, this activity provides a lot of help and boost significant positive impact for healthy body motives and goals.

Bottom line

The conclusion of many scientific studies and research provides good evidence about how Running can improve your health. From lowering the risks of your disease to increasing your body strength in almost all ways, this activity can benefit you. As mild or moderate plans can be more beneficial so consider following such plan. A strength exercise plan along with a reasonable running plan can work more effectively and best for your fitness and health-related goals.

  1.  Health benefits of different sport disciplines for adults: systematic review of observational and intervention studies with meta-analysis. British journal of sports medicine49(7), 434–440.
  2. Leisure-time running reduces all-cause and cardiovascular mortality risk. Journal of the American College of Cardiology64(5), 472–481.
  3. The Positive Effects of Running on Mental Health. Psychiatria Danubina32(Suppl 2), 233–235
  4. Running Changes the Brain: the Long and the Short of It. Physiology (Bethesda, Md.)32(6), 410–424.
  5.  On the Run for Hippocampal Plasticity. Cold Spring Harbor perspectives in medicine8(4),
  6. Greater weight loss from running than walking during a 6.2-yr prospective follow-up. Medicine and science in sports and exercise45(4), 706–713.
  7. Gleaves DH, Williamson DA, Fuller RD Bulimia nervosa symptomatology and body image disturbance associated with distance running and weight loss. British Journal of Sports Medicine 1992;26:157-160.
  8. Walking Versus Running for Hypertension, Cholesterol, and Diabetes Mellitus Risk Reduction -
  9. Effects of Long-Term Physical Activity and Diet on Skin Glycation and Achilles Tendon Structure -
  10. Low-Intensity Voluntary Running Lowers Blood Pressure with Simultaneous Improvement in Endothelium-Dependent Vasodilatation and Insulin Sensitivity in Aged Spontaneously Hypertensive Rats -
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