Benefits of Running:
Amazing Reasons to get a runner's high!
Runners love to brag about the benefits of running and no wonder!
They are too good to keep a secret!
Have you ever only had 10 minutes to go for a run, you lace up your shoes and you're out in back in 10 minutes flat.
How did you feel?
Probably AMAZING!
Running has that super power of truly transforming your day in less than 10 minutes. And I mean majorly transforming you day.
The constant truth about running is that:
"You won't ever regret going for a run but you always risk experiencing regret for NOT going on a run."
I’m going to share 14 of my very favorite benefits of running that I love to run and then you be sure to share yours in the comments!
My Top 14 Favorite Benefits of Running
1. You can do it anywhere!
No special equipment is needed as long as you have your preferred running shoes!
This includes running while you are traveling which I think is so fulfilling!
You will get to see new sights and people and will probably create some amazing memories that will stick with you if not highlight your trip or vacation!
What other form of exercise can you do absolutely anywhere?
The fact that running can be done anywhere is one of the top benefits of running! Here are some tips that I have for running while traveling!
2. You can run outside or from the comforts of your home if you own a treadmill.
I’ve talked about the benefits of owning a treadmill here, and I've given you some treadmill workouts that you can do when the weather turns bad and you need to mix it up!
The flexibility that running has can be added to the list of awesome benefits of running.
3. You can eat carbs and get away with it! (somewhat!)
Of course it is all about balance!
However, in order to sustain your running, which is considered a vigorous exercise you need carbohydrates to metabolize and fuel your running.
This becomes more important as you train for longer distance races such as half and full marathons.
This does not mean that if you are not a runner you should not eat carbohydrates!
I do not abide by the idea that cutting out an entire macro-nutrient is good for your health. Sometimes cutting out a certain macronutrient as a temporary stepping stone to weight loss but not as a long term sustainable lifestyle habit. That’s a whole other topic though so let’s not get carried away right now!
4. You will sleep better!
This should come with a footnote that says, you will sleep better if you are running early enough in the day.
For some, running at night can have a “wake up” effect on your body and keep you up later.
Play around with the time of day that you run and see if you notice a difference.
However, running in the morning or afternoon will allow you to sleep more efficiently at night and remain in deep sleep for longer according to several studies.
So run at just to right time to reap in the benefits of running for your body!
5. The races are fun and keep you accountable and working towards your goals.
It’s hard to have a goal to workout 4 times a week just for the sake of keeping fit and healthy.
Of course that is the ideal! But having a running race on the calendar whether it be a 5K, 10K, half marathon or marathon where you have a training schedule, a deadline race day and money down for your entry will not only keep you accountable but will also make it easier for you to stick with an exercise schedule!
Not only that, but races have such a fun atmosphere and vibe!
Those moments just before the gun goes off, when the struggle gets real, and that final push to the finish is something that runners live for!
How's that for numerous benefits of running all wrapped up in one point?!
6. You will have more energy.
Does that seem like an oxymoron?
As long as you are increasing your mileage or the amount of time spent running at a steady rate you will also see steady gains in your energy levels!
(Here's an entire page devoted to increasing your energy levels as a long distance runner.)
You might have a tired feeling right after you finish a run but your total overall energy levels will increase!
You will become more productive and efficient!
Also, to make sure that your energy levels are where they need to be as a runner refer to my page on supplements that I recommend for runners.
7. You will get an instant mood boost/stress relief.
This is probably one of the best benefits of running!
If you think about it, it’s true that runners love the run itself but what they really crave are those endorphins that come from running that affect the way you feel after a run.
If you ever are having trouble going out for a run, focus on how you will feel afterwards and see if it is not easier to get the job done.
The main reason for this improved mood boost is largely due to endorphins that are released during a run which actually act as an analgesic (gives pain relief but naturally).
This is why running can be a huge benefit to those suffering from physical ailments but also from mental ailments such as depression!
** Whitney from The Mother Runners' has a whole article on Running and Depression: Can Running Make You Happy?
8. It makes it easy to hit your weekly exercise minutes target recommended by the American Heart Association (AHA). Here are the current recommendations on exercise time:
- “At least 30 minutes of moderate-intensity aerobic activity at least 5 days per week for a total of 150
- OR
- At least 25 minutes of vigorous aerobic activity at least 3 days per week for a total of 75 minutes;
- OR a combination of moderate- and vigorous-intensity aerobic activity
AND Moderate- to high-intensity muscle-strengthening activity at least 2 days per week for additional health benefits.” (American Heart Association)
Running is considered a vigorous aerobic activity which means that potentially you can cut your weekly total minutes spent exercising in half and still gain cardiovascular health.
Talk about efficiency!
Be sure to include it with strength training 2 times per week.
We talk about strength training for runners here.
I like to include at least one full out strength training session per week and then do some add-on strength moves (here’s an arm add-on workout and here’s an upper body add-on workout) at the end of my runs combined with at least one day of HIIT training that will include strength moves as well.
9. It allows you to think!
This is a huge benefit in a world where there is constant noise.
Of course you can listen to music or a podcast or audio book (Hoopla is an awesome free resource for audiobooks!) but get in the habit of also running and letting your mind wander every now and then.
Maybe you have a deep problem to ponder or maybe you have no idea what you have been thinking about for the last 32 minutes of your running.
Your brain needs this break in all of the constant processing that it does all day long.
Running will bring you more clarity and more creativity. It will allow you to become better at looking at problems through a different lens and opening your mind to things you would never even consider.
Running is actually one of the few sports where you do not have to be strategically analyzing and thinking through moves and plays such as in soccer, football, tennis, golf, etc.
Yes, those sports can be relaxing and incredibly enjoyable to play but you can’t let your mind wander as you can when you are running and that is the reason that you can experience more mental breakthroughs when you are simply out doing your thing on a daily run.
10. Although, you can multi-task!
I absolutely love how running gives your mind a fresh outlook in your thoughts and struggles but I also love how you can still be learning new things and “reading”/listening to books while running.
You get all the same benefits but now you are improving your mind at the same time!
Try new podcasts, take advantage of all of the available audiobooks and become a more interesting person! Becoming a more interesting person - that has to be tops in the benefits of running! ;)
11. You can cultivate better relationships and friendships through running.
Running with others lets you bond with them and have some great conversations.
I remember reading somewhere that people tend to have better conversations when they are both facing the same direction (for example sitting side by side) versus facing each other. There is supposedly more openness and candor and less intimidation and pressure.
This is why a car ride can really bring out great conversation.
Running gives you this chance to really connect with others if you have friends or a spouse who runs.
Of course silently running together will also bring out feel-good feelings towards each other but having a conversation or small chit chat session will give you an authentic opportunity to improve your relationship as you run together side by side.
While running is a solo sport, it is an easy way to find and make friends that bring us fulfilling relationships.
This is one of the best benefits to running, as the strength of our relationships with others in our life is a strong determinant of whether or not we will experience depression.
There are so many running groups out there that are eager to welcome runners. They provide a wonderful way for runners to bond over a shared undertaking while lending to an atmosphere of having great conversations.
This in turn strengthens our mental health.
That connection to others is powerful.
12. Running brings about an instant mood boost and can quickly release a mountain of stress.
Many people who run regularly find that they crave the positive, peaceful feeling that they receive from running.
The main reason for this improved mood boost is largely due to endorphins that are released during a run and that affect the way you feel after a run.
Endorphins are hormones that are released in the brain that cause us to feel happiness. Much like opiates and morphine, they suppress pain and are an amazing natural analgesic that we have at our fingertips.
This is why running can be a huge benefit to those suffering from physical ailments but also from mental ailments such as depression.
13. Running allows you to think and gain back a sense of control!
This is a wonderful benefit in a world where there is constant noise.
Over-stimulation from the TV, screens, media, headphones, etc. can cause us to feel overwhelm and make depression more likely.
Going for a run and just taking your thoughts along with you is a great way to get back that peace in your life, allow you to process thoughts consciously and subconsciously and reset and refresh your day while taking back a sense of control in your day.
14. Running will bring you more clarity and more creativity.
It will allow you to become better at looking at problems through a different lens and will open your mind to things you would never even consider.
Running is actually one of the few sports where you do not have to be strategically analyzing and thinking through moves and plays such as in soccer, football, tennis, golf, etc.
Yes, those sports can be relaxing and incredibly enjoyable to play but you can’t let your mind wander as you can when you are running and that is the reason that you can experience more mental breakthroughs when you are simply out on your daily run.
Here's why other runners love running and the benefits of running they enjoy!
I asked my email friends why they loved to run or what are their favorite benefits of running in a past newsletter and here's some of their inspiring and motivating reasons as to why running is a part of their life!
Maggie said:
What I love most about running:
- Keeps me in good shape
- The friendships made through training
- Keeps me sane
Bob said:
I'm not 100% sure why I run. I started it when an idea to run a half marathon was thrown out at the gym. My first race was that half marathon and I did it again this year with a slightly better time.
I think I run because it gives me a chance to place in my age group. 55-59. 59 years old now. At the cross fit/ training gym, at my age I could never lift as heavy as the youngest guys. Running allows my competitive side to come out and place in my group. This summer I've managed 6 second place, 1 third and I was 5th out of 8 in the half.
Phil has an amazing story as to why he loves to run now when he used to hate running:
I wrestled from 7th - 12th grade and had to run to lose weight. Hated it! Was in the Army for 4 years and had to run for PT. Hated it.
But after a second cancer diagnosis (Stage IV) and refusing treatment saying I would fight it naturally, my oncologist told me that I had to change my diet and my exercise and that studies show that endurance training boosts the immune system.
My Stage IV to 140.6 journey was born. However, missing half a lung due to the cancer swimming is my nemesis, I hate to bike but now enjoy running.
I’m 4 1/2 years cancer free and have done 4 sprint triathlons, 2 half marathons, 1 marathon and 4 weeks ago ran a 50 mile ultra marathon. Suffering from shin splints right now and can’t wait to get running again. Already signed up for my next ultra and have gotten the blessing to conquer my full Ironman in 2023.
Running is somewhat of a penance for being healthy but I hope to turn it into a purpose for others.
Joseph said:
I love running because it reminds me of home. I moved around a lot growing up but the longest I lived in one spot I was able to run around that neighborhood block whenever I wanted. And now 13 years later, when I run, I know I am still capturing a bit of that same feeling I had when I was an adolescent.
That block was exactly a mile. I’d wake up at 5am in the winter and run two miles before class in high school. Sometimes during the off-season for football I’d run a mile before going to bed just to unwind. In the summer I’d run it just because I was bored.
I knew once I hit a certain corner I could pick it up a notch, challenge myself and once I hit a specific fire hydrant I could push my speed to my absolute limit, redlining as long as I could take it. On that home block I was daring, I was safe, and for a slight moment, the world was gone and I was free.
For me home feels like freedom and running brings that almost every time!
Kevin said:
My favorite thing about running is that I love to get out and enjoy myself. I have only been running for 7 years now. I have gone from a 5k runner to half marathon runner and doing my first marathon next year. I love to run.
Jodi wrote:
The sense of being disconnected from time - I lose track of time and feel a sense of freedom and release.
Krysta said:
I run because it clears my head! For me, there's no better way to think things through and really process what's going on in life better than a run. Like you said, if you're having a bad day nothing makes me feel better than a run!
Sometimes I don't even realize I was feeling crappy or whatever until half through a run when I realize how much better I feel.
Doesn't reading all of these just make you want to get up and go for a run?! How blessed we are to have such a wonderful, healthy outlet, with which to enrich our lives!
In conclusion on the benefits of running
While many people think of running as a way to lose weight or get in shape, I believe the absolute greatest power that running has over us is the ability to change our mood, relieve stress and give us an energy boost all within a matter of minutes!
You know what I mean!
You could be having an absolutely terrible day but if you go for a run, as soon as you are done everything just seems like peanuts!
You can't put a price on that feeling!
If you are new to running or want to begin running then check out my my ultimate guide to running for beginners here!
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Resources used on this page:
https://www.webmd.com/sleep-disorders/news/20110614/exercise-improves-sleep-nighttime-breathing-troubles#2 https://draxe.com/what-are-endorphins/
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Hi! I'm Molly! I combined my love for running with my Exercise Science degree to provide training plans and resources to help runners achieve their marathon goals!
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