Running is one of the easiest forms of exercise, widely chosen by many to improve physical fitness and enhance overall health. This method not only helps boost endurance but also aids in preventing various chronic diseases such as cardiovascular disease, high blood pressure, and diabetes. Additionally, regular daily running contributes to maintaining a toned physique, improving mental well-being, and enhancing quality of life.
Benefits of Running for HealthImprove Mood
A study from the University of Texas (USA), published in the American College of Sports Medicine journal, showed that just 30 minutes of treadmill running significantly improved the mood of individuals with major depressive disorder. Not only beneficial for patients, but healthy individuals also reported positive mood effects when walking or running at any speed. This is a simple yet effective method for preventing depression, clearly affirming the benefits of running for mental health through reliable research findings.
Boost Memory
Running or brisk walking are simple yet highly effective forms of exercise for improving memory and enhancing concentration, especially in children and adults. For the elderly, a regular running habit not only helps maintain cognitive benefits but also contributes to improved concentration and mental clarity every day.
Good for the Cardiovascular System
Regular running helps strengthen cardiovascular health, making the heart stronger. A study published in the Journal of the American College of Cardiology indicates that maintaining a running habit of just about 5 minutes a day can significantly extend lifespan. Many people often worry that running a lot will strain the cardiovascular system, but studies have proven the opposite. Those who run 64km a week have a significantly better cardiovascular system than those who only run 20km a week, demonstrating the excellent effects of running on the heart.
Regular running helps strengthen cardiovascular health
Strengthen Bone and Joint Health
Not only beneficial for the cardiovascular system, running is also an ideal solution for strengthening bone and joint health. Regular exercise helps bones and joints become strong and flexible, while also supporting joint lubrication, reducing the risk of arthritis and preventing common musculoskeletal disorders in adults and the elderly.
Effective Muscle Development
Running is a form of physical training that requires continuous activity from the shoulder, back, hip, abdominal, and leg muscle groups, leading to comprehensive muscle development. By maintaining this habit regularly, the body will gradually become firmer, more flexible, and more effective at eliminating excess fat, resulting in a balanced and healthy physique.
Extend Lifespan, Enhance Quality of Life
Running not only helps regulate blood pressure and strengthen cardiovascular health, but also supports hormone balance, blood sugar control, and reduces cholesterol and excess fat. This exercise habit also supports the nervous system, helps the body prevent diseases, comprehensively improves physical fitness, and thus extends lifespan and enhances quality of life.
Promotes Better Sleep and Improves Mental State
A running study conducted at the Psychiatric University Hospital of Basel (Switzerland) on 51 18-year-olds showed that the group who ran 30 minutes/day, 5 days/week for 3 consecutive weeks experienced better sleep, greater mental comfort, and significantly improved daytime concentration. This demonstrates that regular running brings profound psychological benefits for all ages.
Sustainable Weight Loss, Effective Body Sculpting
With its effective calorie-burning ability, running is an ideal method for weight loss and body sculpting. In 1 hour, the calories burned from running can be up to 3 times more than from ordinary walking. At the same time, this exercise helps boost metabolism, supports sustainable weight loss, improves physique, and enhances physical endurance.
Boost Immunity, Improve Immune System
Boosting resistance is a clear benefit of maintaining a running routine. The body gradually adapts to physical activity, and as intensity increases, endurance and flexibility significantly improve. This helps the body cope more effectively with the environment, while also enhancing the immune system and reducing the risk of minor illnesses or chronic diseases.
Reduce Cancer Risk
A 2016 study indicated that regular running can reduce the risk of up to 26 types of cancer. Especially for cancer patients, regular exercise not only helps alleviate treatment side effects but also enhances physical and mental health, providing positive support during recovery.
Reduce the Risk of Diabetes
Regular running helps deplete glycogen and glucose reserves in the body, thereby bringing blood sugar levels back to normal. This has a clear effect in preventing type 2 diabetes – a common form of the disease caused by an unhealthy lifestyle. At the same time, running also benefits type 1 diabetes patients, helping to stabilize overall health.
Reduce Mortality Risk
According to a 2018 study, regular runners have a 25-30% lower mortality rate compared to non-runners. Even running just once a week provides tangible health and longevity benefits. This is clear evidence that maintaining an exercise habit, even at a moderate level, effectively reduces the risk of mortality.
Who Should or Should Not Run?
Clearly identifying who should and should not run will help avoid unnecessary risks while optimizing the effectiveness of any training program:
Those Who Should Run Regularly
Healthy individuals looking to maintain physical fitness: If you do not suffer from severe chronic illnesses, have a stable physical condition, and are seeking a comprehensive form of exercise, running is a suitable choice. Regular runners will clearly feel mood stability, sleep more deeply, and effectively manage their weight.
Office workers, sedentary individuals: This group often experiences obesity, declining physical fitness, and stress due to prolonged sitting. Incorporating running into daily life helps overcome the negative effects of a sedentary lifestyle. Starting with 15-20 minutes of outdoor running daily is the first step to re-energize and improve metabolism.
Individuals looking to lose or control weight: Running is part of a scientific weight loss program. Combined with a runner’s diet, maintaining a regular training schedule will help the body naturally burn fat, especially abdominal fat.
Elderly individuals with stable health: Seniors can absolutely engage in light jogging or brisk walking depending on their physical condition. Such physical activity helps prevent cardiovascular disease, extend lifespan, combat depression, and keep muscles and bones flexible.
Those Who Should Consider or Limit Running
Individuals with severe bone and joint conditions or cardiovascular disease: If you have been diagnosed with heart disease, unstable blood pressure, or have a history of osteoporosis or degenerative joint disease, please consult a doctor before starting any exercise program. Running can increase pressure on knee joints, the spine, and the heart. In such cases, alternative activities like yoga, cycling, or swimming may be more suitable.
Individuals with high-grade obesity: For those with a BMI greater than 30, starting directly with running can cause injury due to the high load on the joints. It is advisable to begin with lighter exercises such as brisk walking, climbing stairs, gym workouts, or cardio, depending on individual physical condition. After achieving a certain weight reduction, you can gradually increase the intensity.
Individuals recovering from injury: This group needs to strictly control their training schedule. Exercising at the wrong time or with incorrect technique can lead to re-injury. It is best to perform warm-up and rehabilitation exercises as prescribed.
Pregnant or postpartum women: Pregnant women in the early stages or postpartum individuals need medical supervision if they wish to maintain an exercise routine. Some exercises like light walking, proper breathing while running, or yoga are safer alternatives to running.
Runners will see the first effects after about 2–3 weeks
How Long Does It Take for Running to Show Effects?
Typically, runners will notice the first effects after about 2–3 weeks. This is when the circulatory system begins to adapt. Heart rate becomes more stable, breathing is less strained, and fatigue gradually decreases. If maintained regularly for about 4–6 weeks, the body will enter a more pronounced metabolic phase:
Metabolism becomes more efficient
Sustainable weight loss begins
Blood pressure improves
Sleep becomes better and deeper
Mood stabilizes, stress significantly reduces
Long-term effects such as reduced risk of cardiovascular disease, increased bone density, and reduced cancer risk typically require maintenance for 3 months or more.
According to fitness experts, beginners should run for 20–30 minutes per session, maintaining at least 3 sessions per week. As the body adapts, this can be increased to 45–60 minutes per session, 4–5 sessions per week. Running too much too soon can easily lead to fatigue, injury, or giving up prematurely. Therefore, frequency and intensity should be gradually increased over time.
Outdoor morning running is a reasonable choice for effective calorie burning and promoting a refreshing mood throughout the day. However, if you have an irregular schedule or live in a polluted environment, consider using a treadmill or indoor training facilities.
Light warm-up before running
Notes When Running to Maximize Benefits
Here are practical guidelines to help you maximize the benefits of running, which anyone can follow:
Warm Up Properly Before Running
Not warming up is one of the common reasons for muscle strains, knee pain, or tendon tension after exercise. Before running, perform at least 5 minutes of light warm-up exercises such as brisk walking, ankle rotations, knee rotations, hip, and shoulder stretches. Then, you should spend an additional 3 to 5 minutes performing dynamic stretches like front leg swings and high knee raises. This helps improve blood circulation and reduce pressure on the musculoskeletal system.
Choose Appropriate Running Shoes
If you run outdoors frequently, choose shoes with good grip and slip resistance. Replace your shoes after approximately 500–700 km of running to ensure that their cushioning doesn’t diminish. This is a worthwhile investment in your long-term health.
Run with Proper Technique to Avoid Muscle Fatigue and Joint Pain
Running posture affects the entire musculoskeletal system. Keep your upper body straight, eyes looking forward, shoulders relaxed, and arms swinging gently with your stride. Do not land heavily on your heels; instead, land on the mid-foot and then push off lightly to move forward. Maintain a steady breathing rhythm: inhale through your nose, exhale through your mouth, to ensure sufficient oxygen supply, stabilize heart rate, and avoid shortness of breath.
Avoid Overexertion in the Initial Days
You should start with 15–20 minutes per session, 3 sessions per week. As your body adapts, gradually increase the duration and frequency. Listen to your body; if you feel muscle soreness or excessive fatigue, rest instead of trying to continue.
Choose an Appropriate Time to Run During the Day
Morning is an ideal time to start the day with energy, helping to regulate blood pressure and improve mood. If you don’t have time in the morning, late afternoon running is also very beneficial, especially for relieving stress after work. Avoid running immediately after eating or too close to bedtime, as this can cause digestive discomfort or difficulty sleeping.
Maintain a Scientific Training Schedule
To maintain running long-term, you need to build a specific weekly plan. For example: run 3–4 sessions per week, interspersed with light cardio, yoga, or brisk walking for muscle recovery. Don’t set overly high goals in a short period, as this can easily lead to exhaustion and giving up. Consistency is more important than speed.
Eat Appropriately Before and After Running
Avoid running on an empty stomach or immediately after eating. One hour before running, you can have a light snack like a banana, oatmeal, or some nuts. After running, replenish fluids and protein (milk, boiled eggs, yogurt, etc.) to aid muscle recovery. A balanced diet also contributes to the effectiveness of your training program and scientific weight loss goals.
Monitor Health and Heart Rate While Running
If you have supporting devices like a smartwatch or a health tracking app, you should utilize them to monitor your heart rate and steps. The ideal heart rate during exercise is about 60–80% of your maximum heart rate. This helps burn calories effectively without putting excessive strain on the circulatory system.
Running is a simple yet effective physical activity for enhancing both physical and mental health. However, to maximize its benefits and avoid injuries, practitioners need to pay attention to proper technique, equipment, timing, and suitable schedules. When you adhere to these guidelines, running will not just be an exercise but an integral part of an active, healthy, and sustainable lifestyle.
