{"id":8976,"date":"2025-02-15T10:23:45","date_gmt":"2025-02-15T17:23:45","guid":{"rendered":"https:\/\/howtobefit.com\/coach-blog\/?p=8976"},"modified":"2025-02-15T10:29:27","modified_gmt":"2025-02-15T17:29:27","slug":"11-benefits-of-running","status":"publish","type":"post","link":"https:\/\/howtobefit.com\/coach-blog\/2025\/02\/15\/11-benefits-of-running\/","title":{"rendered":"11 Benefits of Running"},"content":{"rendered":"

This list of 11 benefits of running is just a partial list of all the benefits of running, which includes among the most important, improving cardiovascular health. To learn what they are, scroll down to read the article from Paige Smith<\/a> and Jorden Burchette<\/a>.<\/p>\n

\"11<\/p>\n

 <\/p>\n

On the definitive list of amazing exercise activities,\u00a0running<\/a>\u00a0ranks pretty highly \u2014 the practical benefits include convenience and affordability, but from a health standpoint, it\u2019s an effective way to keep both your body\u00a0and<\/em>\u00a0brain in great shape.<\/p>\n

\u201cRunning is one of the simplest cardiovascular activities you can do, with benefits for nearly every part of your body,\u201d says\u00a0Meghan Kennihan<\/a>, NASM-CPT, a Road Runners Club of America and USA Triathlon run coach.<\/p>\n

11 Incredible Benefits of Running<\/strong><\/h2>\n
\n
From head to toe, mood to muscles, here\u2019s why so many people extol the virtues of running.<\/div>\n<\/div>\n

1. It\u2019s convenient<\/h3>\n

Unlike hitting the gym or playing a round of tennis, running is something you can do anytime, anywhere.<\/p>\n

\u201cYou can literally go right outside your door and start,\u201d says\u00a0Amanda Shannon Verrengia<\/a>, ACE-certified personal trainer and USA Track and Field and RRCA coach.<\/p>\n

Just lace up your running shoes and you\u2019re ready to pound the pavement \u2014 or the treadmill, the track, the park, or the trail behind your house. The options are endless.<\/p>\n

And you don\u2019t have to carve out precious alone time to run, either. As Verrengia notes, you can bring your dog with you, or head out with a friend or significant other.<\/p>\n

2. It\u2019s cheap<\/h3>\n

In the age of pricey gym memberships and boutique workout studios that charge upwards of $30 a class, running can actually help you save cash. It\u2019s free to do, and requires minimal gear.<\/p>\n

\u201cAll you need is a good pair of running shoes [and some workout clothes],\u201d says Kennihan.<\/p>\n

3. It can improve cardiovascular health<\/h3>\n

\"\"<\/p>\n

The body is amazingly adaptable, and when faced with repeated bouts of challenging aerobic (oxygen requiring) exercise, it upgrades the functioning of its entire cardiorespiratory system to better handle that exercise.<\/p>\n

\u201cYou\u2019re lungs, heart, and vascular system will all become more effective and efficient at delivering oxygen throughout your body, especially to working muscles,\u201d says Trevor Thieme, C.S.C.S. \u201cAnd the more efficient they become, the healthier you\u2019ll be overall.\u201d<\/p>\n

4. It\u2019s easy to learn<\/h3>\n

That doesn\u2019t mean running is easy\u00a0\u2014 it just means you don\u2019t have to possess any special skills to do it.<\/p>\n

As Kennihan notes, chances are good you already learned to run when you were a toddler, so now you just need to\u00a0familiarize yourself with proper form.<\/p>\n

5. It can help you lose weight<\/h3>\n

Running can be a major boon to\u00a0your weight-loss goals. \u201cThe precise number of calories you burn while running depends on such things as height, weight, age, gender, fitness level, exercise intensity, and running experience,\u201d says Thieme.<\/p>\n

\u201cBut moving your body at a challenging pace will almost certainly have a positive effect on your body composition \u2014 especially when you\u2019re just starting out,\u201d he adds.<\/p>\n

Thieme notes that as you become fitter, you\u2019ll likely have to increase the intensity of your workouts to continue to shed fat. \u201cIf you keep doing the same thing, you\u2019ll eventually stop adapting to it,\u201d says Thieme.<\/p>\n

\u201cSwitch things up with\u00a0intervals,\u00a0tempo training, and other higher intensity workouts to keep torching calories and dropping pounds.\u201d<\/p>\n

6. It provides a natural \u201chigh\u201d<\/h3>\n

\"\"<\/p>\n

Runner\u2019s high\u00a0\u2014 the feeling of euphoria you get during or following a run \u2014 is real.<\/p>\n

\u201cRunning\u00a0boosts the brain\u2019s serotonin levels, dopamine levels, and endorphins<\/a>,\u201d says Kennihan.<\/p>\n

That quick injection of joy and energy is awesome in and of itself, but the added benefit is that helps keep you motivated to tackle your next workout.<\/p>\n

7. It works your legs\u00a0and<\/i>\u00a0core<\/h3>\n

If you\u2019ve ever watched a marathon or track and field event, you know the positive effect running can have on the lower body. But few people realize just how beneficial it can be for the core.<\/p>\n

\u201cRunning automatically engages your core muscles and forces you to stabilize your hips,\u201d says Kennihan.<\/p>\n

A strong core can help with balance, stability, and stamina in everyday activities, she adds, like walking, playing sports, carrying groceries, and even maintaining good posture as you work at your desk.<\/p>\n

8. It can strengthen your bones<\/h3>\n

\u201cRunning is a weight-bearing exercise that stresses the bones just enough to help build more density,\u201d Kennihan says.<\/p>\n

A study published in the\u00a0Journal of Strength and Conditioning Research<\/em>\u00a0found that running not only has\u00a0a greater effect on bone density<\/a>\u00a0than non-weight-bearing activities like cycling, but that it also has a greater effect on bone density than other weight-bearing activities like resistance training.<\/p>\n

That doesn\u2019t mean you should ditch strength training in your quest for more robust bones \u2014 the difference between strength training and running was statistically significant but functionally negligible in that respect.<\/p>\n

Plus, when combined with running, the two activities offer a\u00a0killer one-two punch\u00a0to help build stronger bones, Kennihan adds.<\/p>\n

9. It can improve your athleticism<\/h3>\n

\"\"<\/p>\n

Running is an essential component of many sports, from football to cricket. It\u2019s no surprise, then, that regular\u00a0running workouts, which help improve your stamina, speed,\u00a0and<\/em>\u00a0cardiovascular endurance, can make you a stronger, more adaptable athlete.<\/p>\n

10. It can improve your mental well-being<\/h3>\n

Running isn\u2019t just good for your body \u2014 it can work wonders for your mental and emotional health, too.<\/p>\n

A study from the\u00a0Archives of Physical Medicine and Rehabilitation<\/em>\u00a0found that regular exercisers\u00a0experienced an increase in vigor<\/a>\u00a0and a decrease in fatigue after 25 minutes on a treadmill, while non-exercisers showed no improvement in these areas after the same activity.<\/p>\n

Research also suggests that regular aerobic activity like running can help\u00a0keep your mind sharp<\/a>\u00a0as you age.<\/p>\n

One\u00a0study<\/a>\u00a0showed that endurance running in particular may help maintain cognitive function in elderly adults.<\/p>\n

11. It offers constant variety.<\/h3>\n

From an outsider\u2019s perspective, running might look boring, but that couldn\u2019t be further from the truth.<\/p>\n

\u201cYou can do so many different workouts with running,\u201d says Kennihan. Speed work,\u00a0fartleks, tempo runs, trail runs,\u00a0treadmill workouts, and hill runs are just a few, she says.<\/p>\n

And not only can you vary the pace and distance, you can also switch up the terrain and location to keep things interesting \u2014 you can run along the beach, challenge yourself to a mountain trail, or cruise around your neighborhood cul-de-sacs.<\/p>\n

You can even use your runs as an excuse to explore a new area, like a park or waterfront trail.<\/p>\n

The 3 Basic Types of Running<\/h2>\n

\"\"<\/p>\n

Of course, not all running is the same. There are three basic levels, each of which can provide unique benefits.<\/p>\n

Jogging<\/h3>\n

Kennihan defines jogging as running at a gentle pace slower than 6 mph (10 kph).<\/p>\n

\u201cTypically, those [who] don\u2019t enjoy running, or who aren\u2019t going to be competing in any races, can get away with only jogging one to two times a week and still get health benefits,\u201d she says.<\/p>\n

For people with minimal running experience, jogging can be a great way to get started.<\/p>\n

Running<\/h3>\n

When you increase your pace above 6 mph, you cross the threshold from jogging into what is technically running. And when you keep up that pace for more than five miles, you\u2019re distance running.<\/p>\n

Although popular with all age groups, distance running tends to become increasingly attractive to people as they age and\u00a0begin to lose fast-twitch muscle fibers<\/a>, Kennihan says.<\/p>\n

\u201cWhile we can\u2019t run any faster [after a certain age],\u201d she says, \u201cwe can still run longer and longer.\u201d<\/p>\n

Verrengia adds that distance running is also a great way to build up your cardiovascular health. The\u00a0mental toughness\u00a0you get as a result is just a bonus.<\/p>\n

Sprinting<\/h3>\n

Jogging and distance running target your slow-twitch (type I) muscle fibers, which are engineered for endurance.<\/p>\n

Alternately, sprinting targets the same fibers as weightlifting \u2014 your more powerful fast-twitch (type II) fibers \u2014 and when performed repeatedly in the context of a workout, is a form of\u00a0high intensity interval training\u00a0(HIIT).<\/p>\n

\u201cSpeed work, or interval training, encompasses bursts of intense effort separated by recovery periods of slower running, jogging, or walking,\u201d says Kennihan.<\/p>\n

These types of workouts can help you increase your speed, running efficiency, and fatigue resistance, as well as your power and muscular endurance, she explains.<\/p>\n

Speed work is also the most effective type of running workout for shedding fat. But because it\u2019s so physically demanding, it should only be performed after you\u2019ve already built a strong fitness foundation through jogging and running.<\/p>\n

4 Ways to Take Care of Yourself While Running<\/h2>\n

As with any form of exercise, running has its risks.<\/p>\n

Sprained ankles and pulled muscles can happen if you run on uneven terrain or skip your warm-up. But even more insidious are so-called overuse injuries \u2014 like\u00a0shin splints, tendonitis, and even stress fractures.<\/p>\n

1. Don\u2019t forget to warm up \u2014 and cool down<\/h3>\n

\"\"<\/p>\n

You would never start a car in third gear, but that\u2019s essentially what you\u2019re asking your body to do if you start exercising without a proper warm-up.<\/p>\n

Light jogging and\u00a0dynamic stretching\u00a0will help prime your muscles for action, boosting performance and reducing your risk of injury.<\/p>\n

Cooling down in the same way as you warm up \u2014 and perhaps even throwing in some\u00a0foam rolling\u00a0\u2014 can have the same effect by getting your post-workout\u00a0recovery\u00a0off on the right foot.<\/p>\n

2. Take it slow<\/h3>\n

Injuries also tend to occur when you try to increase your training load (e.g., mileage) too quickly. To avoid such injuries, Kennihan suggests you gradually build up your mileage by no more than 10 percent per week.<\/p>\n

3. Make sure to vary your workouts<\/h3>\n

\"\"<\/p>\n

Verrengia adds that it\u2019s also important to actively work on\u00a0optimizing your running form, regularly\u00a0mixing up your workouts\u00a0(like incorporating more speed work, or adding hills into your routine), and including other forms of exercise \u2014 not just running \u2014 in your regime.<\/p>\n

\u201cRunners need to realize that\u00a0strength work, stretching, muscle release work, foam rolling, [and the like] play an important role in how successfully and healthfully they\u2019re able to run,\u201d she explains.<\/p>\n

4. Go on recovery runs<\/h3>\n

Making recovery a priority includes recovery runs, which are short, easy cardio sessions (usually 15-20 minutes long) meant to help reduce muscle soreness and fatigue.<\/p>\n

Mellow workouts like this are important for all runners, novices and veterans alike, and are usually done the day after a more physically demanding run (like an interval session or race). \u201c<\/p>\n

You should be able to have full conversations with people on these runs, and not feel any burn in the legs,\u201d says Kennihan.<\/p>\n

If you\u2019re a beginner, Kennihan says your recovery can take the form of foam rolling or yoga in lieu of adding mileage.<\/p>\n

\u201cFor those with higher mileage bases, recovery runs are great for increasing your aerobic base without causing more stress,\u201d she says.<\/p>\n

<\/div>","protected":false},"excerpt":{"rendered":"

This list of 11 benefits of running is just a partial list of all the benefits of running, which includes among the most important, improving cardiovascular health. To learn what they are, scroll down to read the article from Paige Smith and Jorden Burchette.   On the definitive list of amazing exercise activities,\u00a0running\u00a0ranks pretty highly […]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[12],"tags":[],"class_list":{"0":"post-8976","1":"post","2":"type-post","3":"status-publish","4":"format-standard","6":"category-running-training-and-advice","7":"czr-hentry"},"yoast_head":"\n11 Benefits of Running - Fitness, Health & Longevity With Coach Rich Dafter<\/title>\n<meta name=\"description\" content=\"This list of 11 benefits of running is just a partial list of all of the benefits of running which includes improving cardiovascular health\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/howtobefit.com\/coach-blog\/2025\/02\/15\/11-benefits-of-running\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"11 Benefits of Running - 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