Benefits of Running: Why Should You Start Running? [+FAQs]

Last updated on July 23rd, 2022

If you’re curious to know the different running benefits, this article might be helpful for you with lots of information related to running.

I don’t run to add days to my life, I run to add life to my days. ~Ronald Rook

Exercise should be as important to you as eating food. It can prevent the risk of developing several diseases such as cancer, heart problems, and type 2 diabetes.

Studies have found that physical inactivity is linked to increasing the risk of these diseases (1). When it comes to finding exercises to include in your workout program, running is one of the efficient ways to exercise. Many people find it even better than the gym. That’s why the treadmill industry is growing rapidly day by day.

Different terms refer to running as per the speed: jogging is slow, and sprinting is running fast. It’s one of the oldest forms of sports that keep you healthy both physically and mentally (2) !!

This article explains the lesser-known benefits of running which are based on science.

But, before you go further, you must read this article as there were the studies which shocked the world completely by showing that running may also harm your health if you do not pay attention:

Is running every day good for your heart? Here is what you need to know before you start.

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1. A Little Running may be Good for Your Heart

Countless studies are proving that running helps your heart function well (3). When you run, your heart and lungs have to work harder to pump blood and oxygen through your body. The result: better circulation!

Experts say, running even 5-10 minutes per day at moderate speed reduces the risk of death from cardiovascular diseases.

Therefore, if you are still having second thoughts about running, you are probably making a mistake. At least, you should give it a try! Listen to your body. If it doesn’t allow you to run, you can always switch to other exercises.

2. Can Help Lower Blood pressure (running benefits in reducing bp)

Running helps crazily to lower the blood pressure of individuals with hypertension. And regulated blood pressure reduces the risk of heart stroke, and brain stroke and makes you active and fit. High blood pressure causes cardio arrest which results in death. Also, high blood pressure is fatal to a diabetic person (4).

Research published in the British Journal of Sports Medicine shows that regular medium-to-high-intensity aerobic activity such as running reduces the BP by a mean of 11/5 mm Hg.

It also says that physical inactivity and hypertension are increasing in society and physical activity can play a single or additive treatment for hypertension.

3. Can Aid Your Weight Loss Efforts

It helps burn more calories than other types of exercises thus helping in weight loss (5). More muscles become active when you run which causes burn more calories.

The World Health Organisation (WHO) recommends a moderate aerobic activity of 150 minutes per week or a vigorous 75 minutes per week.

But, if you are a beginner, you might take time to get in shape. It works differently for every individual. Because everyone has different body composition, disease disposition, different capacities, and different health and fitness levels.

Running gives the best results when you combine it with other cross-training exercises. This way, you will lose weight more easily and faster.

Related,

• 100 Healthy Lifestyle Habits That Will Help You Lose Weight
• 40 Quick Daily Fitness Tips For Women
• How Exercise Increases Your Immunity 

Run to Lose Weight

While running, you should listen to your body how it feels and if you feel exhausted in the first few weeks, or experience shortness of breath, you should slowly increase your speed. Run shorter distances and try to be consistent. If you find it no more challenging, you can speed up.

Obesity and overweight are rapidly increasing in India day by day – according to a report published on World Obesity Day 2018.

So, whatever your body shape is, your body always needs to be taken care of. It’s high time you took your first step on your fitness journey and lace up your shoes to hit the track!

Further reading:

• How to lose weight without exercise (science & Ayurveda)
• Are you choosing the right weight-loss strategies?
• 13 natural ways to detox your body & lose weight
• Welcare Elliptical Cross Trainer to Aid Your Weight Loss Efforts

4. Can Make You Live Longer

Wondering, how can you live longer by this exercise? What’s the connection? This study (6) shows running can add 3 years to your life!

It shows, that other activities such as walking and cycling offer benefits but not as much as running. It reduces a 45% risk of death from heart attacks and strokes, as well as a 30% reduced risk of death from anything.

And the most amazing thing is that benefit was with only 10 minutes a day of running, even at paces as slow as six miles per hour, and after accounting for age, sex, weight, and other health risk variables (like high blood pressure, diabetes, smoking, and alcohol consumption).

5. Can Help Fight Cancer

Several studies have shown that physical activity is linked with decreased risk of some cancers. Running reduces the risk of particularly colon and breast cancers (7).

A physically active person reduces the risk of a variety of cancer. He/she also reduces the risk of developing obesity-related cancers (15). While running and walking were found the most efficient exercises for cancer than any other type of exercise.

6. Running Benefits for Skin: makes you beautiful

It makes you sweat. Sweating increases blood stimulation, and pushes out the dirt from the deep pores, and this makes your skin more glowing. And also the unclogging of pores helps to remove acne and pimples.

It causes more blood circulation so it can aid to grow hair. It makes you look younger.

7. Running is Good for Immune System

A study found that upper respiratory tract infection is low in physically fit and active people. Aerobic exercise like running strengthens your immune system.

In short, if you run, you are less prone to infection in the cold and fall seasons.

8. Can Protect Your Eyes (Running Benefits for Eyes)

It helps keep your eyes healthy. Habitual running reduces the risk of cataract development in the eyes (8).

A cataract is an eye disease that involves the clouding or opacification of the natural lens of the eye. It is the single largest factor for blindness in India, accounting for nearly 63 per cent of the total burden of vision impairment in the country.

9. A Way to Socialize

It gives you a chance to socialize with family friends, make new connections, find new friends who are fitness conscious and may help you cultivate good fitness habits.

It helps you enjoy the outdoors and engage in other activities also and makes your mood.

Therefore, if you’re struggling with bad moods, find the people who may love to join you, get your running apparel and hit the track !!

10. May Help Reduce Your cholesterol

According to the American Heart Association, for people who want to lower BP or cholesterol, 40 minutes of aerobic exercise is recommended. Running in moderate to vigorous intensity three to four times a week may help reduce your cholesterol (9).

Some other studies have also shown similar effects of running. Vigorous running and moderate walking help reduce hypertension, heart stroke, diabetes and cholesterol levels.

11. Running is Good for Your Knees

Studies reported that running may reduce knee-joint inflammation. It may serve as a type of treatment that protects against osteoarthritis and also reduce the risk of hip replacement (10).

Osteoarthritis (OA) affects about 4-6% of the adult population and is mentioned as one of the top 5 chronic diseases in India. It is a common, age-related, chronic and slowly progressive joint disorder that ultimately leads to joint failure.

12. Can Help Strengthen Your Lungs

It can increase your lung capacity. High-intensity aerobic exercise including running is often used to clean the lungs.

A shorter duration of intense interval running can help increase lung capacity (11).

Mental Health Benefits of Running

India is not happy!  Wait, I am not saying this. An UN-based report has stated this :

The World Happiness Index 2018, an UN-based Organisation, which measures 156 countries in terms of happiness, has placed India in the 133rd position, a drop of 11 places from last year’s 122nd rank.

And you may be shocked to know that India’s ranking is far below our neighbouring countries such as Pakistan, Nepal, and China.

Well, you can’t do anything about these figures. But you make yourself happy by running. Yes, by running!

You know, studies say a tiny amount of daily physical activity like running makes you happy. It changes the blood flow in your brain, helps in reducing tension and you feel more relaxed. Below are some studies which show how it helps your brain function well and works as an anti-depressant many times.

You may also like,

• 7 effective yoga poses for mental health
• Healthy habits to improve mental health

13. Helps Fight Depression

Several studies have been conducted to see the effects of exercise on depressed people and experts found other exercises and running work as a treatment for depression, anxiety and other mental disorders.

Also read,

• 40 Positive things to say to yourself daily to fight depression
• 15 Quotes to lift your mood instantly
• Meditation guide to fighting depression
• How to recover your happiness & peace of mind

14. Improves Your memory

Researchers found that exercise, particularly running while under stress protects your memory. It increases neurogenesis in part of the brain called the hippocampus an area important for memory.

Due to running, blood flow is changed, followed by an up-regulation of growth factors in the brain (e.g., brain-derived nerve growth factors) and the genesis of new neurons in the hippocampus and the process helps in increasing memory.

15. Helps You Sleep Better

Stress causes insomnia which leads to many other health problems. Running reduces stress and you can improve the quality of your sleep.

You may also like,

Optimize your sleep: Sleep tight at night

Running Safety

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Additionally, you can buy a pair of running shoes and a fitness tracker with advanced running features to track your running activity. For Example, Garmin Forerunner 235 Activity Tracker comes with advanced running features and GPS.

If you are interested, check out this article:

Best Fitness Bands In India – Monitor Your Health in The Smart Way

Running Benefits FAQs

As a beginner, your mind is flooded with various doubts regarding running exercises. So, to clear your confusion, here is a list of FAQs about running based on scientific studies :

1. Running Benefits vs. Risks

Well, you have seen the amazing benefits of running above in this article.

But don’t ever forget, running may be associated with some risks too if you are not careful.

Running every day may increase your risk for an overuse injury in the following conditions:

• you’re doing vigorous running above 40 miles a week.
• you’re doing it too fast.
• you overdo it and don’t listen to your body.
• you’re running with poor form and overloading certain muscles.

Running can harm primarily the joints because you hit the ground with two to three times your body weight.

2. How to Prevent Running Injuries

Here is a checklist you should see before you start running.

1. Speak with your doctor if you have a chronic health condition such as joint pain, arthritis (particularly in the knees), or other conditions like sciatica or disc problems in the lower back. Running can worsen these.
2. If you are overweight, don’t start running without appointing a personal trainer for yourself or without meeting your doctor first.
3. There are no particular guidelines for running for overweight people. So, in that case, you should use common sense and listen to your body.
4. If running feels hard on your knees & joints, you must consider losing some weight before you start.
5. To reduce ground-impact forces, avoid concrete and consider running on soft, flat ground like a cinder track, grass, boardwalk or a dirt path.
6. Treadmills are softer than the road, and so you should plan to join a gym to use it or order one for yourself& get full advantage of it.

This article is going to help you:

• How to Prevent Exercise & Sports Injuries

3. Running Benefits vs. Gym

There are tons of reasons you should do the gym whether you’re looking to shed fat and calories, build muscles or simply amp up your overall health.

It’s very necessary and tones your body.

For example, if weight loss is your goal, you can lose weight by following a low-calorie diet and doing some cardio and yoga but the whole procedure doesn’t tone your body. Here the gym comes into the picture.

But, over the past few years, the trend of running in India and worldwide has increased significantly. Marathons have attracted a lot of importance.

Plus, the studies coming from different corners of the world have changed the whole picture.

According to your goals, add running exercises to your training to make training programs complement each other well.

However, you need to take some caution when combining the training systems. Make sure you are training safely and effectively. Always listen to your body.

Planning to set up your home gym? Here are some handpicked articles for you:

• Top Fitness Equipment & Instruments for Home Training
• Before You Invest Home Workout Equipment
• Multi Gym Machine for Home in India (Reviews)

4. Health Benefits of Running vs. Walking

According to Healthline, neither is better than the other. Both are excellent forms of cardiovascular exercise.

We are not unaware of how amazing the benefits of running are. Walking can also provide a lot of the same benefits as running.

But the main difference in the effects of both exercises is that running burns nearly double the number of calories as walking.

Therefore, it largely depends upon your goals.

Cardiovascular exercise is good for your physical and mental health. Therefore, to stay fit and fine, set a goal to get at least 150 minutes of moderate cardio exercise each week.

5. Health Benefits of Running vs. Cycling

Again, it depends upon your goals. Both are forms of aerobic exercise.

The benefits of cycling vs running are the same. Neither cycling nor running is a better option than the other.

But their effects on your body may differ.

For example, running is better if your goal is to tone your muscles because it works your whole body and burns more calories. Cycling can also help you build muscle in your lower half.

In general, running burns more calories than cycling because it uses more muscles. So, if weight loss is your goal, go running.

On the other hand, cycling is gentler on your body, and you can do it longer or faster than you can run.

Therefore, pick whichever suits your lifestyle better so you can stick with it.

But it would be a good idea if you add both to your routine. This way, you can get the benefits of each activity and prevent boredom.

Also, work with a personal trainer who can provide you with an exercise routine as per your needs.

And don’t forget to visit your doctor before you start a new exercise routine especially when you have a Chromecast health condition.

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6. Running Benefits: Treadmill vs. Outdoors

Either type of running has its advantages and disadvantages. Rather say, it depends upon your goals. If you run to complete your daily cardio, running on a treadmill is a very good idea.

On the other hand, if you are training for a big goal, you must include outdoor runs in your training to take real-world experience. But, to be consistent, you would need a treadmill here too.

You should read this article on the treadmill and the infographic in it having detailed information about your confusion: ‘treadmill vs. outdoor running.

Treadmill vs. outdoor running: which is better? [Infographic]

11 best treadmills for weight loss in India under 70000/ 40,000/ 25,000

Best treadmills for home use in India under 20,000

Best Manual Treadmill to Buy for Jogging in India

20 Minutes Treadmill Workout Routine for losing Weight

Should you run every day?

No. For your daily cardio, you do not need to run every day.

For detailed knowledge of this, read the following article. You will get running tips for beginners and safety steps as well which you need to take before you start plus answers to your doubts regarding running.

Is running every day good for your health?

How many miles should you run in a week?

Researchers suggest running more than 40 miles per week is not a good idea for either type of runner whether they are beginners or advanced.

It includes a risk factor for injuries in both genders. It’s high in overweight people.

These injuries may include in any part of the body but particularly in the knee. The risk seems to be higher for men, perhaps because men are heavier.

As a beginner, experts say that start with 1 to 3 miles per week. And slowly, increase your speed per week.

Wait…..what if you need training help about running?

You don’t necessarily need to appoint a personal trainer because you can get virtual help from top runners, coaches, and professionals from all around the world at home.

Read the article: 29 best websites, podcasts, and YouTube channels for running training

Conclusion: Running Benefits

If running provides so many benefits, there is no single reason you should not give it a try.

In case, you are already running, this is good! It will motivate you to continue to hit the track or spend time on the treadmill.

Running is amazingly beneficial to your body, mind, and spirit. Even if try shorter runs, you will feel more energized and can enjoy the day better. Not only the day, but you will also feel a good change in your life, you can make the most out of your life!

So, why wait? Start transforming your life from now! Make up your mind, and set an everyday goal for running!

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