7 Health Benefits of Running

Dileep B. Shivaram

December 4, 2019

Running is one of the most popular exercises ever practiced by humans. The activity is adopted by several sports and forms an essential part of a lot of exercise routines. People often have a misconception that running is only meant for those who are accustomed to intense activity, but this cannot be further from the truth. This activity is not only reserved for athletes and sportspeople, but every single person can incorporate running into their daily routine.
At first glance, beginning a running regimen may seem like a difficult task. Waking up and putting on your shoes and getting out the door may not appeal to everyone, but once people get into the rhythm of running, they absolutely fall in love. While running is an excellent way to stay fit, it has several other physical, mental, and emotional benefits as well!

Table of Contents

What are the benefits of running?

As mentioned earlier, there are so many benefits of running, which can help you stay motivated and incorporate running as part of your daily routine. Here are some of the most important benefits of running daily –

1. Running does wonders for overall health

Most people look at running as a means to stay fit. While this is true, running is also a fantastic exercise to boost your overall health and keep you feeling young and energetic. When you run, your heart rate increases, and this helps to improve the circulation of blood throughout your body. Improved circulation can help to prevent the formation of blood clots as well. 
Research points out that one of the key benefits of running is the prevention of cardiovascular diseases, as well as the overall improvement of heart health. Running is known to significantly improve the levels of good cholesterol in the body, keeping you healthy and fit. When you run, your immune system is boosted by the activity undertaken by your body. People who have a healthy and strong immune system are less prone to infections as well as the common flu. Considering all of these amazing health benefits, it makes all the more sense to put on your shoes and incorporate this simple and efficient exercise into your daily routine. 

2. Disease Prevention

With the lifestyle people have adopted today, it becomes quite difficult to find the time to incorporate a proper healthcare regimen. When we lose track of our health, the body becomes more prone to diseases. In fact, people in their twenties are reportedly contracting several age-related diseases. One of the key benefits of running is that it can help you prevent several diseases. In a study, it was reported that women who run had a much lesser chance of developing breast cancer. 
Another key benefit of running is the ability of this activity to prevent strokes. Stroke is a deadly disease that can affect anyone at any time. One of the best ways to keep the risk of stroke at bay is to start running. Running helps the arteries to retain their elasticity and keeps the heart strong and healthy. Apart from these, people who are in the early stages of diabetes, osteoporosis, and high blood pressure can significantly benefit from running daily. 

3. Weight Loss

We see several athletes and sportspeople incorporate running into their daily fitness routine, and for a good reason. Running is known to be one of the best exercises to lose weight and stay in shape. Running is a form of exercise that engages the entire body. Starting from the legs, to the arms, almost every single part of the body is engaged while running. Such an exercise helps to tone the body significantly and can also improve fat loss to a great extent. You might have heard that sweating is proof of calories being burnt. Fortunately, running makes you sweat, and this can go a long way in aiding your weight loss process. Running helps to build metabolism, which improves your chances of burning calories long after you have completed the exercise. If you are looking to speed up your weight loss process, running is surely recommended.

4. Stress Relief

You might have wondered how some of the busiest people fit running into their daily routine. Come hail or storm; these committed people will not miss their daily run. Stress is an issue that can cause plenty of health and emotional problems. In fact, stress is attributed to be one of the leading causes of pre-mature diseases as well. Running is known to be one of the best forms of stress relief known to people. While most people associate de-stressing with relaxing, running is a form of stress relief that engages body and mind on a set goal and provides comfort and relaxation. When you run, you exert all your energy and hormones, and this allows your body to unwind in its own natural rhythm.

5. Improves lung function

You may have noticed how it becomes easier for you to do an exercise the more you do it. You may notice better endurance, improved stamina and no more breathlessness. One of the main benefits of running every day is how much it improves the functioning of the lungs. When you run, you take in more breaths and the amount of air you breathe in increases over time. This helps the body to carry more oxygenated blood to your muscles and helps the muscles feel stronger and boosts your stamina as well. When you incorporate running into your daily routine, the lungs develop more capillaries and alveoli, both of which will significantly help in carrying oxygenated blood at a quicker rate. When this process becomes more efficient, the body becomes more capable of getting rid of waste carbon dioxide at a faster rate.  

6. Boosts Confidence

The runners known to you might definitely appear to be some of the most confident people you have met. People who suffer from low confidence and self-esteem often feel dejected because they do not know how to engage their minds with healthy competition. One of the main benefits of running is that it helps us keep up with our daily goals and gives us a sense of satisfaction upon meeting these goals. Imagine that you start running today, and you found yourself to be capable of running only for five minutes before losing your breath. This will motivate you to improve your capacity and push yourself to run for longer without feeling short on air. This form of self-motivation and dedication is sure to not only bring about physical and mental changes but also boost the confidence of every individual.

7. An excellent cure for depression

When you feel anxious or depressed, the last thing on your mind would be exercise. Just like any other physical ailment, depression is a disease of the mind and should be taken very seriously. One of the main benefits of running is the ability of this activity to treat depression positively. Running engages the mind, body and soul, all at once. Running helps to tune out the noise inside the mind and really focus on the breath and every movement of the body. When people exercise, the body releases endorphins – which is known as the happiness hormone. The improved blood flow and release of endorphins helps to improve the mood significantly and keeps negativity at bay. Moreover, the feeling of completing a certain goal will help the person feel more confident and will enable them to take on challenges with a fresh boost of energy and alertness.  

What are the benefits of running on a treadmill?

Running, in general, has plenty of physical, mental, and emotional benefits. Therefore, investing in a treadmill for the home is a wonderful way to stay committed to running. One of the main benefits of running on the treadmill is that it reduces the stress on the feet and legs as compared to the hard surfaces outdoors. When running on concrete, you may be unknowingly straining your legs and back. Running on a treadmill surface ensures that your feet, legs and back are protected. Another excellent benefit of running on the treadmill is that it can be done at any time. Even if it is rainy, hot, or cold outside, you need not miss out on your running. Just twenty minutes of daily running on the treadmill machine at home can significantly boost your overall health.

What are the benefits of running for the skin?

When we stress out due to our daily schedules and obligations, or body tends to increase the production of the stress hormone cortisol. Cortisol is bad for the body and causes health issues, weight gain, hair loss, as well as several skin conditions. Excess of cortisol in the body can worsen skin conditions like eczema, psoriasis, acne and more. One of the main benefits of running for the skin is the reduction in the cortisol levels in the body. Running also helps to boost the blood circulation all over the body, keeping your skin pores healthy and clean. The excess build-up of toxins in the body is released in the form of sweat. Improved circulation helps to carry more oxygenated blood to the muscles and the skin. The presence of oxygen and good nutrients on the skin helps it stay healthy and will make your complexion glow. z

What are the benefits of running in the morning?

Running in the morning is an excellent way to keep your goals in check. When you choose the morning time as your dedicated running period, you ensure that it fits into your daily schedule easily. One of the other main benefits of running in the morning is exposure to sunlight. Research shows that one of the leading causes of mental health issues like anxiety and depression is the lack of vitamin D in the body. One of the best ways to allow your body to process vitamin D is by exposing yourself to the early morning sunlight. Running in the morning will surely ensure that you have plenty of healthy sun exposure. The energy boost of running mixed with the benefits of vitamin D is surely an excellent cure for symptoms of depression and anxiety. 


With all of these amazing benefits, there is no doubt that running is indeed one of the best exercises for the human body. Running helps to keep you in shape, stay healthy, look good, and feel good, and the best part – it’s free of cost. Begin your daily running regimen today and see all the incredible benefits for yourself. 

About the Author

Having completed his Bachelor’s degree in Aerospace Engineering, fitness was not always Dileep’s choice of career. However, the decision to follow his passions saw him complete his Certification in Personal Training in 2013. One of the highlights of his six-year-long career, Dileep says, is providing physical training to applicants to the defence forces of the nation. Currently serving as Sr. Fitness Trainer at HealthifyMe, Dileep has made it his life’s goal to oversee as many fitness transformations as he possibly can.

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