These are the real benefits of running, according to the science (2023)

FAQs

What is the scientific definition of running? ›

Running is a method of terrestrial locomotion allowing humans and other animals to move rapidly on foot. Running is a type of gait characterized by an aerial phase in which all feet are above the ground (though there are exceptions).

Science shows that the benefits of running far exceed just the pleasure of being outside engaged in physical activity. From a decreased risk of cancer to more and better sleep, running can help you make significant improvements in your life. That's not just our opinion, either.

Running works your legs — quads, hamstrings, and calves — plus your hips and glutes. Your inner thighs, abs, and shoulders help, but the large muscles of your hips and legs do most of the work.

Running for at least 10 minutes a day can significantly lower your risk of cardiovascular disease. Runners lower their chances of dying from heart disease by half. It also lowers your resting heart rate, the number of times your heart beats per minute when you're at rest.

As you hit your stride, your body releases hormones called endorphins. Popular culture identifies these as the chemicals behind “runner's high,” a short-lasting, deeply euphoric state following intense exercise.

When you run hard-faster than 10-K race pace-hydrogen ions accumulate in your muscle cells, which causes an increase in intracellular acidity. Since muscles don't function well in an acid state, muscle contraction becomes impaired and fatigue quickly follows.

Exercising also boosts oxygen circulation inside your body. This increase in oxygen not only supports the mitochondria's energy production, it allows your body to function better and to use its energy more efficiently.

A morning workout may promote better quality of sleep as compared to afternoon or evening workouts. In fact, the authors of a 2014 study published in Vascular Health and Risk Management concluded that early morning may be the most beneficial time to engage in aerobic exercise.

Is running good for face skin? ›

It's a well-known fact that exercise helps improve your blood circulation, and running is no exception. When you run, your blood pumps faster, which means your face gets a supply of fresh blood often. This helps heal damaged skin, giving it a glow from within.

Running is associated with many health benefits. Regular running can help you build strong bones, strengthen muscles, improve cardiovascular health, and maintain a healthy weight. Running also comes with mental health benefits. While running, your body releases hormones called endorphins.

Running reduces your risk for heart disease.

“Those who start running on a regular basis decrease their risk for heart disease by 35 to 55 percent,” says Dr. DeLucia. “Running helps prevent blood clots in the arteries and blood vessels. It also supports healthy blood flow, blood pressure and cholesterol.

Running is a great option, as it burns more calories than most other types of exercise because it requires many different muscles to work hard together ( 2 ). In particular, high-intensity interval training (HIIT) involving running burns the most calories per minute by using various muscles at their maximum power.

Brellenthin's research suggests a running limit of 4.5 hours a week (as often as six days per week). This dovetails with other recent research that found between 40 and 60 minutes a day of vigorous exercise is probably a safe upper limit for people who want to maximize their health.

Running and aerobic exercise release a flood of endorphins into your blood. Endorphins are often called the “feel-good” chemicals because they produce feelings of happiness and pleasure. They also help you feel less pain while you're running.

Studies have shown that regular walking and running can help prevent obesity, type 2 diabetes, high blood pressure, heart disease, stroke, and some kinds of cancer. Below are just some of the numerous benefits of running and walking.

Running can control stress and boost the body's ability to deal with existing mental tension. Exercise also increases concentrations of norepinephrine, a chemical that helps moderate the brain's response to stress.

When you start running regularly, your energy levels will quickly go up and you'll feel more alert for longer. When you run regularly, blood flow increases around the body and cardiovascular health and general fitness improves.

Your heart will get stronger. Your muscular endurance will improve as mitochondria (the 'powerhouse' of your cells) increase in size and number, and the capillaries that deliver blood to your muscles grow. Your very ability to breath – or your 'ventilatory capacity' – will improve as you work your respiratory muscles.

Is running natural for humans? ›

There is a growing consensus among the scientific community – evolutionary biologists, paleoanthropologists, neuroscientists and other dilettantes – that our bodies and brains evolved to run long distances so we could slowly hunt down animals on the African savannahs.

It turns out, running relieves stress by stimulating the production of feel-good chemicals in the brain. When you run, your body releases endorphins, the chemicals that make you feel happy. Endorphins are like natural painkillers, so when you exercise and experience the runner's high, it's not just a good feeling.

Tight hips will reduce your stride length leading to slower running and sprinting speeds. You won't be able to draw your leg back or swing it as far forward to generate kicking force, and you won't be able to step out to the side as far when lunging.

There are ways to train specific muscle types: sprints, weight training and high intensity interval training will help develop fast-twitch fibers and cardio (especially long distance runs) will help develop slow-twitch muscle fibers. But anyone can increase their speed, no matter what their genetics.

Running can significantly improve physical and mental health. As a form of aerobic exercise, running can reduce stress, improve heart health, and even help alleviate symptoms of depression. Some researchers think running may be so good for us because it's something we evolved to do.

It can be normal for the legs to feel tired after vigorous exercise, especially when a person works out more than they would usually. Without proper rest, muscles, including those in the lower body, are unable to recover properly. Working out too hard or without proper rest may lead to a feeling of tired, heavy legs.

And, will running give you abs? “Yes, running can help give you defined abs,” said Todd Buckingham, Ph. D., exercise physiologist. But before you get too excited, it's important to note that running alone isn't enough to improve muscular definition in your midsection.

When you are running the main types of forces that you deal with are friction and air resistance. Two other forces that can be seen in running are spring force and gravitational force. Forces like friction and air resistance can have a positive and a negative effect on your running, it all depends on how you use them.

Running mainly uses sagittal movements as the arms and legs move forwards. However, there is also a rotational component as the joints of the leg lock to support the body weight on each side. There is also an element of counter pelvic rotation as the chest moves forward on the opposite side.

What is running in physical fitness? ›

Both running and jogging are forms of aerobic exercise. Aerobic means 'with oxygen' – the term 'aerobic exercise' means any physical activity that produces energy by combining oxygen with blood glucose or body fat.

Running slow builds endurance without putting too much strain on your muscles. A gentle run can also help you recover faster the day after a challenging workout. Plus, pacing is an essential skill for any long-distance runner—and what better way to practice than to run at a slow, steady pace?

We know running is beneficial for your core and spine, in addition to weight loss – all of which can contribute to better posture. This is why some regular runners might appear leaner and longer. If you're looking to seem taller by getting slimmer and improving your posture, running is a great exercise for it.

Cardiovascular endurance is the ability to exercise without becoming overly tired because your heart, lungs and blood vessels are healthy. Exercise examples include walking, jogging, cycling, dancing, running and bike riding. Distance swimming is also a good cardiovascular endurance exercise.

You'll see improvements in your daily life by improving your cardiovascular fitness, muscular strength and endurance, and flexibility. You may also lose some weight and gain muscle, which will improve your body composition.

Sprinting is better at fat burning, helps to build more muscle mass, increases heart health, and increases metabolism better than distance running.”