Table of ContentsView AllTable of ContentsHealth BenefitsFrequencySetting GoalsOther Tips
Table of ContentsView All
View All
Table of Contents
Health Benefits
Frequency
Setting Goals
Other Tips
Running is a popular form of exercise with multiple health benefits, such as stronger muscles and bones, improved body composition, and prevention of chronic diseases.You don’t need extensive equipment to run and can do it anywhere. Experts consider it a convenient way to meet physical activity goals.
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1. Builds Cardiovascular Health
2. Supports Better Sleep
Being more active and getting more physical exercise canimprove sleep quality.One study observed that taking 30-minute morning runs on weekdays positively impacted sleep in healthy participants.Another study suggests that an hour of low to high-intensity running could help improve sleep quality and duration.
3. Improves Knee and Back Health
Running sometimes gets a bad rap for triggeringknee and back pain. However, research suggests that the activity can help strengthen and preserve the joints in the body.Running can also significantly lower the risk of a knee or hip replacement compared to other forms of exercise.
One study found that regular runners had healthier spinal discs, indicating that the exercise may support back health.
4. Improves Memory
Regularaerobic exerciseslike running may support new nerve cell growth and help fight against age-related mental decline. Certain mental ability functions, likememory recalland problem-solving, are better in people who run.Plus, running might help protect againstAlzheimer’s diseaseand other conditions that impact cognitive health.
5. Boots the Immune System
Regular moderate exercise helpsboost the immune system. Some research suggests that people who run or perform other higher-intensity workouts at least five times a week have fewer, shorter, and less severecolds.Experts theorize that physical activity like running can help circulate infection-fightingwhite blood cellsand may also flush bacteria from the lungs and airways.
6. Maintains Healthy Bones
Running is aweight-bearing exercisethat helps strengthen the bones. Studies indicate that runners have strongerbone densitythan people who walk for exercise.In young athletes, running may also increase bone mineral content.
7. Improves Mood and Energy Levels
Many people report experiencing a mood boost and improved energy levels during the day after a run. One study found that 30 minutes of running per week for three weeks boosted mood, concentration, and sleep quality.Other evidence suggests that running lowers symptoms ofanxietyanddepressionwhile also relieving stress.
8. May Lower Chronic Disease Risk
Physical activity like running is linked to lower rates of developing chronic disease, and getting small amounts of daily exercise adds up.One 2022 study showed that people who participated in moderate- or vigorous-intensity aerobic activities significantly lowered the risk of developingcancerand heart disease.
9. May Help You Live Longer
Thanks to the physical benefits of aerobic activity, runners may have alonger lifespan. One study found that roughly two hours per week of aerobic exercise is linked to three extra years of life compared to people who don’t run.
10. May Help With Weight Loss
A Word From VerywellRunning is an excellent exercise with many benefits. However, having certain health conditions can make it unsafe, such as heart disease,cerebrovascular disease,osteoporosis, andrheumatoid arthritis. Speak with your medical team about including running safely in your exercise routine.—FOREST MILLER, OTR/L, MEDICAL EXPERT BOARD
A Word From Verywell
Running is an excellent exercise with many benefits. However, having certain health conditions can make it unsafe, such as heart disease,cerebrovascular disease,osteoporosis, andrheumatoid arthritis. Speak with your medical team about including running safely in your exercise routine.—FOREST MILLER, OTR/L, MEDICAL EXPERT BOARD
Running is an excellent exercise with many benefits. However, having certain health conditions can make it unsafe, such as heart disease,cerebrovascular disease,osteoporosis, andrheumatoid arthritis. Speak with your medical team about including running safely in your exercise routine.
—FOREST MILLER, OTR/L, MEDICAL EXPERT BOARD
How Frequently Should You Run?
Experts recommend that most healthy adults get at least 150 minutes per week of moderate- or 75 minutes of vigorous-intensityphysical activity. This is in addition to incorporating two weekly strength training sessions.If you’restarting to run, slowly working up to 75 minutes of vigorous-intensity weekly running is a good place to start.
The Best Time of Day to Work Out for Optimal Results, According to Experts
How to Set Achievable Running Goals
Creating and following an action plan can help with setting achievable running goals. Here are some tips toget you started:
Experts also recommend modifying goals or setting new ones as needed. A healthcare provider can help answer any questions about running and fitness goals.
Other Tips for Healthy Running
While running can seem challenging at first, the following expert-recommended tips can help make it a well-rounded, enjoyable experience:
Always check with a healthcare provider before starting a new running or exercise program, especially if you have a chronic health condition likeasthma, diabetes, or heart or lung disease.
When Running in the Cold Is a Smart vs. Bad Idea
Summary
Research shows that running can have multiple health benefits, including burning calories, strengthening the bones and heart, improving sleep, and more. Experts recommend starting slowly and gradually increasing frequency, duration, and goals. Discuss your interest in running or any new exercise with a healthcare provider before starting out to ensure it is a safe and healthy option for you.
28 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Kutac P, Bunc V, Buzga M, Krajcigr M, Sigmund M.The effect of regular running on body weight and fat tissue of individuals aged 18 to 65.J Physiol Anthropol. 2023;42(1):28. doi:10.1186/s40101-023-00348-xNational Heart, Lung, and Blood Institute.Physical activity and your heart - benefits.Lee DC et al.Leisure-time running reduces all-cause and cardiovascular mortality risk.J Am Coll Cardiol. 2014 Aug 5;64(5):472-81. doi:10.1016/j.jacc.2014.04.058Kline CE.The bidirectional relationship between exercise and sleep: implications for exercise adherence and sleep improvement.Am J Lifestyle Med. 2014;8(6):375-379. doi:10.1177/1559827614544437Kalak N et al.Daily morning running for 3 weeks improved sleep and psychological functioning in healthy adolescents compared with controls.J Adolesc Health. 2012 Dec;51(6):615-22. doi:10.1016/j.jadohealth.2012.02.020Thomas C, Jones H, Whitworth-Turner C, et al.High-intensity exercise in the evening does not disrupt sleep in endurance runners.Eur J Appl Physiol. 2020;120(2):359-368. doi:10.1007/s00421-019-04280-wMacBride-Stewart S.Atmospheres, landscapes and nature: Off-road runners' experiences of well-being.Health (London). 2019;23(2):139-157. doi:10.1177/1363459318785675Arthritis Foundation.Running safely with knee osteoarthritis.Belavý DL, Quittner MJ, Ridgers N, Ling Y, Connell D,Rantalainen t. running exercise strengthens the intervertebral disc.Sci Rep. 2017 Apr 19;7:45975. doi:10.1038/srep45975Guiney H, Machado L.Benefits of regular aerobic exercise for executive functioning in healthy populations.Psychon Bull Rev. 2013;20(1):73-86. doi:10.3758/s13423-012-0345-4Blumenthal JA, Smith PJ, Mabe S, et al.Lifestyle and neurocognition in older adults with cognitive impairments: A randomized trial.Neurology. 2019;92(3):e212-e223. doi:10.1212/WNL.0000000000006784Nieman DC, Henson DA, Austin MD, Sha W.Upper respiratory tract infection is reduced in physically fit and active adults.Br J Sports Med. 2011 Sep;45(12):987-92. doi:10.1136/bjsm.2010.077875University of Florida Health.Exercise and immunity.Lee JH.The effect of long-distance running on bone strength and bone biochemical markers.J Exerc Rehabil. 2019 Feb 25;15(1):26-30. doi:10.12965/jer.1836564.282Tsukahara Y, Torii S, Yamasawa F, et al.Bone metabolism, bone mineral content, and density in elite late teen female sprinters.Int J Sports Med. 2021;42(13):1228-1233. doi:10.1055/a-1432-2587Kalak N, Gerber M, Kirov R, et al.Daily morning running for 3 weeks improved sleep and psychological functioning in healthy adolescents compared with controls.J Adolesc Health. 2012;51(6):615-22. doi:10.1016/j.jadohealth.2012.02.020Oswald F, Campbell J, Williamson C, et al.A scoping review of the relationship between running and mental health.Int J Environ Res Public Health. 2020;17(21):8059. doi:10.3390/ijerph17218059Watts EL et al.Association of leisure time physical activity types and risks of all-cause, cardiovascular, and cancer mortality among older adults.JAMA Netw Open. 2022 Aug 1;5(8):e2228510. doi:10.1001/jamanetworkopen.2022.28510Garcia L et al.Non-occupational physical activity and risk of cardiovascular disease, cancer and mortality outcomes: a dose-response meta-analysis of large prospective studies.Br J Sports Med. 2023 Aug;57(15):979-989. doi:10.1136/bjsports-2022-105669Lee DC et al.Running as a key lifestyle medicine for longevity.Prog Cardiovasc Dis. 2017 Jun-Jul;60(1):45-55. doi:10.1016/j.pcad.2017.03.005American Council on Exercise.Calorie burners: Activities that turn up the heat.Zhang H, Tong TK, Qiu W, et al.Comparable effects of high-intensity interval training and prolonged continuous exercise training on abdominal visceral fat reduction in obese young women.J Diabetes Res. 2017;2017:5071740. doi:10.1155/2017/5071740Centers for Disease Control and Prevention.Physical activity for a healthy weight.American Heart Association.Set your fitness goals.American Academy of Family Physicians.Helping patients set fitness goals.UCSF Health.Running a marathon: Training tips.MedlinePlus.Exercise and physical fitness.MedlinePlus.Physical activity.
28 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Kutac P, Bunc V, Buzga M, Krajcigr M, Sigmund M.The effect of regular running on body weight and fat tissue of individuals aged 18 to 65.J Physiol Anthropol. 2023;42(1):28. doi:10.1186/s40101-023-00348-xNational Heart, Lung, and Blood Institute.Physical activity and your heart - benefits.Lee DC et al.Leisure-time running reduces all-cause and cardiovascular mortality risk.J Am Coll Cardiol. 2014 Aug 5;64(5):472-81. doi:10.1016/j.jacc.2014.04.058Kline CE.The bidirectional relationship between exercise and sleep: implications for exercise adherence and sleep improvement.Am J Lifestyle Med. 2014;8(6):375-379. doi:10.1177/1559827614544437Kalak N et al.Daily morning running for 3 weeks improved sleep and psychological functioning in healthy adolescents compared with controls.J Adolesc Health. 2012 Dec;51(6):615-22. doi:10.1016/j.jadohealth.2012.02.020Thomas C, Jones H, Whitworth-Turner C, et al.High-intensity exercise in the evening does not disrupt sleep in endurance runners.Eur J Appl Physiol. 2020;120(2):359-368. doi:10.1007/s00421-019-04280-wMacBride-Stewart S.Atmospheres, landscapes and nature: Off-road runners' experiences of well-being.Health (London). 2019;23(2):139-157. doi:10.1177/1363459318785675Arthritis Foundation.Running safely with knee osteoarthritis.Belavý DL, Quittner MJ, Ridgers N, Ling Y, Connell D,Rantalainen t. running exercise strengthens the intervertebral disc.Sci Rep. 2017 Apr 19;7:45975. doi:10.1038/srep45975Guiney H, Machado L.Benefits of regular aerobic exercise for executive functioning in healthy populations.Psychon Bull Rev. 2013;20(1):73-86. doi:10.3758/s13423-012-0345-4Blumenthal JA, Smith PJ, Mabe S, et al.Lifestyle and neurocognition in older adults with cognitive impairments: A randomized trial.Neurology. 2019;92(3):e212-e223. doi:10.1212/WNL.0000000000006784Nieman DC, Henson DA, Austin MD, Sha W.Upper respiratory tract infection is reduced in physically fit and active adults.Br J Sports Med. 2011 Sep;45(12):987-92. doi:10.1136/bjsm.2010.077875University of Florida Health.Exercise and immunity.Lee JH.The effect of long-distance running on bone strength and bone biochemical markers.J Exerc Rehabil. 2019 Feb 25;15(1):26-30. doi:10.12965/jer.1836564.282Tsukahara Y, Torii S, Yamasawa F, et al.Bone metabolism, bone mineral content, and density in elite late teen female sprinters.Int J Sports Med. 2021;42(13):1228-1233. doi:10.1055/a-1432-2587Kalak N, Gerber M, Kirov R, et al.Daily morning running for 3 weeks improved sleep and psychological functioning in healthy adolescents compared with controls.J Adolesc Health. 2012;51(6):615-22. doi:10.1016/j.jadohealth.2012.02.020Oswald F, Campbell J, Williamson C, et al.A scoping review of the relationship between running and mental health.Int J Environ Res Public Health. 2020;17(21):8059. doi:10.3390/ijerph17218059Watts EL et al.Association of leisure time physical activity types and risks of all-cause, cardiovascular, and cancer mortality among older adults.JAMA Netw Open. 2022 Aug 1;5(8):e2228510. doi:10.1001/jamanetworkopen.2022.28510Garcia L et al.Non-occupational physical activity and risk of cardiovascular disease, cancer and mortality outcomes: a dose-response meta-analysis of large prospective studies.Br J Sports Med. 2023 Aug;57(15):979-989. doi:10.1136/bjsports-2022-105669Lee DC et al.Running as a key lifestyle medicine for longevity.Prog Cardiovasc Dis. 2017 Jun-Jul;60(1):45-55. doi:10.1016/j.pcad.2017.03.005American Council on Exercise.Calorie burners: Activities that turn up the heat.Zhang H, Tong TK, Qiu W, et al.Comparable effects of high-intensity interval training and prolonged continuous exercise training on abdominal visceral fat reduction in obese young women.J Diabetes Res. 2017;2017:5071740. doi:10.1155/2017/5071740Centers for Disease Control and Prevention.Physical activity for a healthy weight.American Heart Association.Set your fitness goals.American Academy of Family Physicians.Helping patients set fitness goals.UCSF Health.Running a marathon: Training tips.MedlinePlus.Exercise and physical fitness.MedlinePlus.Physical activity.
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
Kutac P, Bunc V, Buzga M, Krajcigr M, Sigmund M.The effect of regular running on body weight and fat tissue of individuals aged 18 to 65.J Physiol Anthropol. 2023;42(1):28. doi:10.1186/s40101-023-00348-xNational Heart, Lung, and Blood Institute.Physical activity and your heart - benefits.Lee DC et al.Leisure-time running reduces all-cause and cardiovascular mortality risk.J Am Coll Cardiol. 2014 Aug 5;64(5):472-81. doi:10.1016/j.jacc.2014.04.058Kline CE.The bidirectional relationship between exercise and sleep: implications for exercise adherence and sleep improvement.Am J Lifestyle Med. 2014;8(6):375-379. doi:10.1177/1559827614544437Kalak N et al.Daily morning running for 3 weeks improved sleep and psychological functioning in healthy adolescents compared with controls.J Adolesc Health. 2012 Dec;51(6):615-22. doi:10.1016/j.jadohealth.2012.02.020Thomas C, Jones H, Whitworth-Turner C, et al.High-intensity exercise in the evening does not disrupt sleep in endurance runners.Eur J Appl Physiol. 2020;120(2):359-368. doi:10.1007/s00421-019-04280-wMacBride-Stewart S.Atmospheres, landscapes and nature: Off-road runners' experiences of well-being.Health (London). 2019;23(2):139-157. doi:10.1177/1363459318785675Arthritis Foundation.Running safely with knee osteoarthritis.Belavý DL, Quittner MJ, Ridgers N, Ling Y, Connell D,Rantalainen t. running exercise strengthens the intervertebral disc.Sci Rep. 2017 Apr 19;7:45975. doi:10.1038/srep45975Guiney H, Machado L.Benefits of regular aerobic exercise for executive functioning in healthy populations.Psychon Bull Rev. 2013;20(1):73-86. doi:10.3758/s13423-012-0345-4Blumenthal JA, Smith PJ, Mabe S, et al.Lifestyle and neurocognition in older adults with cognitive impairments: A randomized trial.Neurology. 2019;92(3):e212-e223. doi:10.1212/WNL.0000000000006784Nieman DC, Henson DA, Austin MD, Sha W.Upper respiratory tract infection is reduced in physically fit and active adults.Br J Sports Med. 2011 Sep;45(12):987-92. doi:10.1136/bjsm.2010.077875University of Florida Health.Exercise and immunity.Lee JH.The effect of long-distance running on bone strength and bone biochemical markers.J Exerc Rehabil. 2019 Feb 25;15(1):26-30. doi:10.12965/jer.1836564.282Tsukahara Y, Torii S, Yamasawa F, et al.Bone metabolism, bone mineral content, and density in elite late teen female sprinters.Int J Sports Med. 2021;42(13):1228-1233. doi:10.1055/a-1432-2587Kalak N, Gerber M, Kirov R, et al.Daily morning running for 3 weeks improved sleep and psychological functioning in healthy adolescents compared with controls.J Adolesc Health. 2012;51(6):615-22. doi:10.1016/j.jadohealth.2012.02.020Oswald F, Campbell J, Williamson C, et al.A scoping review of the relationship between running and mental health.Int J Environ Res Public Health. 2020;17(21):8059. doi:10.3390/ijerph17218059Watts EL et al.Association of leisure time physical activity types and risks of all-cause, cardiovascular, and cancer mortality among older adults.JAMA Netw Open. 2022 Aug 1;5(8):e2228510. doi:10.1001/jamanetworkopen.2022.28510Garcia L et al.Non-occupational physical activity and risk of cardiovascular disease, cancer and mortality outcomes: a dose-response meta-analysis of large prospective studies.Br J Sports Med. 2023 Aug;57(15):979-989. doi:10.1136/bjsports-2022-105669Lee DC et al.Running as a key lifestyle medicine for longevity.Prog Cardiovasc Dis. 2017 Jun-Jul;60(1):45-55. doi:10.1016/j.pcad.2017.03.005American Council on Exercise.Calorie burners: Activities that turn up the heat.Zhang H, Tong TK, Qiu W, et al.Comparable effects of high-intensity interval training and prolonged continuous exercise training on abdominal visceral fat reduction in obese young women.J Diabetes Res. 2017;2017:5071740. doi:10.1155/2017/5071740Centers for Disease Control and Prevention.Physical activity for a healthy weight.American Heart Association.Set your fitness goals.American Academy of Family Physicians.Helping patients set fitness goals.UCSF Health.Running a marathon: Training tips.MedlinePlus.Exercise and physical fitness.MedlinePlus.Physical activity.
Kutac P, Bunc V, Buzga M, Krajcigr M, Sigmund M.The effect of regular running on body weight and fat tissue of individuals aged 18 to 65.J Physiol Anthropol. 2023;42(1):28. doi:10.1186/s40101-023-00348-x
National Heart, Lung, and Blood Institute.Physical activity and your heart - benefits.
Lee DC et al.Leisure-time running reduces all-cause and cardiovascular mortality risk.J Am Coll Cardiol. 2014 Aug 5;64(5):472-81. doi:10.1016/j.jacc.2014.04.058
Kline CE.The bidirectional relationship between exercise and sleep: implications for exercise adherence and sleep improvement.Am J Lifestyle Med. 2014;8(6):375-379. doi:10.1177/1559827614544437
Kalak N et al.Daily morning running for 3 weeks improved sleep and psychological functioning in healthy adolescents compared with controls.J Adolesc Health. 2012 Dec;51(6):615-22. doi:10.1016/j.jadohealth.2012.02.020
Thomas C, Jones H, Whitworth-Turner C, et al.High-intensity exercise in the evening does not disrupt sleep in endurance runners.Eur J Appl Physiol. 2020;120(2):359-368. doi:10.1007/s00421-019-04280-w
MacBride-Stewart S.Atmospheres, landscapes and nature: Off-road runners' experiences of well-being.Health (London). 2019;23(2):139-157. doi:10.1177/1363459318785675
Arthritis Foundation.Running safely with knee osteoarthritis.
Belavý DL, Quittner MJ, Ridgers N, Ling Y, Connell D,Rantalainen t. running exercise strengthens the intervertebral disc.Sci Rep. 2017 Apr 19;7:45975. doi:10.1038/srep45975
Guiney H, Machado L.Benefits of regular aerobic exercise for executive functioning in healthy populations.Psychon Bull Rev. 2013;20(1):73-86. doi:10.3758/s13423-012-0345-4
Blumenthal JA, Smith PJ, Mabe S, et al.Lifestyle and neurocognition in older adults with cognitive impairments: A randomized trial.Neurology. 2019;92(3):e212-e223. doi:10.1212/WNL.0000000000006784
Nieman DC, Henson DA, Austin MD, Sha W.Upper respiratory tract infection is reduced in physically fit and active adults.Br J Sports Med. 2011 Sep;45(12):987-92. doi:10.1136/bjsm.2010.077875
University of Florida Health.Exercise and immunity.
Lee JH.The effect of long-distance running on bone strength and bone biochemical markers.J Exerc Rehabil. 2019 Feb 25;15(1):26-30. doi:10.12965/jer.1836564.282
Tsukahara Y, Torii S, Yamasawa F, et al.Bone metabolism, bone mineral content, and density in elite late teen female sprinters.Int J Sports Med. 2021;42(13):1228-1233. doi:10.1055/a-1432-2587
Kalak N, Gerber M, Kirov R, et al.Daily morning running for 3 weeks improved sleep and psychological functioning in healthy adolescents compared with controls.J Adolesc Health. 2012;51(6):615-22. doi:10.1016/j.jadohealth.2012.02.020
Oswald F, Campbell J, Williamson C, et al.A scoping review of the relationship between running and mental health.Int J Environ Res Public Health. 2020;17(21):8059. doi:10.3390/ijerph17218059
Watts EL et al.Association of leisure time physical activity types and risks of all-cause, cardiovascular, and cancer mortality among older adults.JAMA Netw Open. 2022 Aug 1;5(8):e2228510. doi:10.1001/jamanetworkopen.2022.28510
Garcia L et al.Non-occupational physical activity and risk of cardiovascular disease, cancer and mortality outcomes: a dose-response meta-analysis of large prospective studies.Br J Sports Med. 2023 Aug;57(15):979-989. doi:10.1136/bjsports-2022-105669
Lee DC et al.Running as a key lifestyle medicine for longevity.Prog Cardiovasc Dis. 2017 Jun-Jul;60(1):45-55. doi:10.1016/j.pcad.2017.03.005
American Council on Exercise.Calorie burners: Activities that turn up the heat.
Zhang H, Tong TK, Qiu W, et al.Comparable effects of high-intensity interval training and prolonged continuous exercise training on abdominal visceral fat reduction in obese young women.J Diabetes Res. 2017;2017:5071740. doi:10.1155/2017/5071740
Centers for Disease Control and Prevention.Physical activity for a healthy weight.
American Heart Association.Set your fitness goals.
American Academy of Family Physicians.Helping patients set fitness goals.
UCSF Health.Running a marathon: Training tips.
MedlinePlus.Exercise and physical fitness.
MedlinePlus.Physical activity.
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