11 Health Benefits of Running for Your Body and Mind

We all know that regular exercise, particularly running, is good for you—we hear it time and time again. Beyond the obvious, how much do you know about the benefits of running, not only for the body but also the mind?

Running has countless positive effects, possibly more than you realize. In this guide, we’ll go over some of the top physical and mental health benefits of running. On your mark…get set…go!

6 Health Benefits of Running for the Body

Odds are, you already know that running is good for your physical health. Did you know, there are more specific benefits that even a couple of weekly runs can have? Here are a few to keep in mind:

1. Build Bone Strength

Running is a weight-bearing exercise since your legs support your body weight in motion for the whole time. This increases bone density and strength over time. Plus, regular running increases your bone metabolic activity. This means your body will naturally produce more bone-building enzymes and hormones, such as Calcitonin, Parathyroid Hormone, Vitamin D, and more. High levels of these mean your bones will take in more calcium, which will improve bone density.

2. Strengthen Muscles

Running is an amazing way to strengthen the muscles in your lower body. This includes hamstrings, quadriceps, glutes, and calf muscles, all of which need to work together in harmony when you’re running. Development of these muscles, especially the glutes, is essential for building muscle strength in other parts of the body, such as the core.

As an added bonus, it’s worth noting that exercise in the leg muscles burns more calories than other types of training. Your glutes are the largest muscles in the body, so keeping them active with running will mean you burn more calories faster.

3. Burn Calories and Lose Weight

One of the main reasons people take up running is to burn calories and lose weight. There’s a reason running is such a go-to for weight loss—it works! Running burns lots of calories (exactly how many depends on your weight, the duration and intensity of your runs, and many other factors), and it has the added benefit of being virtually free! Plus, regular running can help you burn even more calories after your workout! This is due to the muscles you develop in your legs needing more energy on a daily basis. 

4. Improve Your Cardiovascular Fitness

Running for just 10 minutes a day can drastically lower your risk of cardiovascular disease, cutting your chance of a serious case of heart disease in half! Plus, running helps you lower your resting heart rate, essentially making your heart run more efficiently. This is a key indicator of overall health.

5. Immune Boost

A 30-minute run may be enough to kickstart your immune system if you feel a cold coming on. It’s believed that aerobic exercise such as running is a big help in immune function, meaning you’ll get sick less often. Plus, 5 days of aerobic exercise per week can significantly reduce your risk of upper tract respiratory infections.

6. Lower Risk of Knee and Back Problems

Studies of regular runners show that they’re far less likely to develop painful issues such as arthritis in their knees and lower back as they get older. Running is a great way to keep these essential parts of the body healthy, helping you to avoid chronic pain and stiffness down the line.

5 Health Benefits of Running for the Mind

The physical benefits of running may not be all that surprising. What you might not know is how much regular running can benefit your brain, cognitive function, and emotions too. Here are 5 benefits of running for the mind:

1. Stress Relief

Do you ever find yourself full of nervous, anxious energy when you feel stressed? Running is a great way to release this mental tension, channeling the energy into a productive and healthy activity. Running is also proven to release norepinephrine, a chemical which helps your brain deal with and control stress. 

2. Brain Boost

Regular exercise is shown to slow cognitive decline by boosting chemicals in the brain that support the hippocampus (a part of the brain that helps with memory and learning). This process might help reduce the risk of developing Alzheimer’s later in life. 

Regular cardiovascular exercise also helps your body produce more brain cells, improving your overall thinking and cognitive function. In other words, it’s an all-natural brain boost, supporting decision-making, higher thinking, learning, and more.

3. Getting Outside

Unless you’re running on a treadmill, a jog is an amazing way to get outside and get your daily dose of Vitamin D! There are lots of studies showing the connection between regular time outside and improved mental health, especially for those with anxious and depressive symptoms. Add in the benefits of running on your natural dopamine and endorphin levels, and it’s clear to see why a jog outdoors puts people in such a good mood.

4. Better Sleep

Sleep is one of those essential processes that supports both your physical and mental health. Quality sleep is essential for our body to heal itself, regenerate cells, and fight off illness. Plus, sleep is the time for our brains to reset and refresh. Regular running tires you out, meaning you’ll sleep longer and more deeply on days you run. A word of advice, though: don’t run too late in the day, or the naturally occurring endorphins and dopamine might keep you awake.

5. Improved Focus and Memory

Getting your heart rate up with aerobic exercise such as running can greatly affect your mental focus, sharpness, and memory. If you find yourself struggling with a touch of the brain fog lately, we can’t recommend a run enough—it will help you feel more mentally clear, make focusing much easier, and improve your memory in the short and the long term.

Reaching Your Fitness Finish Line

Looking to keep your body in good shape as you chase your fitness goals? We’re here to support you while you get into the habit of regular running, ensuring pain or stiffness never holds you back. With customized physio treatment plans, we make sure your body is up to the task so you can enjoy the mental and physical benefits of running.

Contact us today if you'd like some help with your running routine!

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