The main benefits of running include improving physical conditioning, boosting daily energy levels, lowering the risk of diabetes, and helping control blood pressure. Regular aerobic exercise like running can also significantly lower the risk of heart disease and stroke, according to the Centers for Disease Control and Prevention (CDC).

To get these benefits, it helps to run regularly and follow a healthy, balanced diet. It is also helpful to include exercises that strengthen and build muscle.

Even though running has many benefits, beginners should start with short distances on a flat surface and gradually increase the route every 2 weeks or as advised by an exercise professional.

Is running good for you?

The main health benefits of running are:

Prevents cardiovascular diseases, such as heart attack
Improves sleep quality
Helps reduce symptoms of depression
Improves physical conditioning
Lowers the risk of diabetes, stroke, and cancer
Stimulates the formation of new neurons and helps improve memory
Strengthens bones, reducing the risk of osteoporosis
Increases energy for daily activities
Helps with weight loss by increasing fat burning
Improves breathing
Helps boost self-esteem
Helps control blood pressure
Increases muscle mass
Strengthens the abdomen and enhances the glutes
Helps increase life expectancy

These benefits can be achieved with both outdoor and indoor running.

Outdoor running is better for longer distances, while treadmill running is useful for interval training because it allows speed control.

How to achieve the benefits of running

To make the most of what running offers, it is recommended to run 2 to 3 times per week for 20 to 60 minutes at a time.

However, running more than 30 km per week can increase the risk of muscle and joint injuries. For this reason, people who run long distances should work with an exercise professional to reach their goals safely.

Another option is joining running groups, which are often affordable and guided by a professional who helps adjust training volume and movement mechanics.

Tips for beginners

Anyone who wants to start running should first schedule a medical visit to assess overall health.

Many gyms use a questionnaire during enrollment to help identify whether someone may have a higher risk of heart attack or stroke. But if you want to start running outdoors on your own, it is important to complete a check-up beforehand.

Some tips to help beginners get started and enjoy all the benefits of running include:

1. How to dress

Start by wearing lightweight clothing and proper running shoes, always with socks.

Running without suitable gear can be uncomfortable and shorten your workout time. Wearing shoes without proper support increases the impact on the joints and may strain the spine, so it is important to choose shoes designed for running.

2. Distance and speed

Run at a slow pace and avoid trying to cover long distances during the first workouts. A good starting limit is 2–3 km to help the body gradually adapt.

If you cannot keep up your running pace until the end, that is okay. You can walk briskly to catch your breath before running again, the important thing is not to give up early.

3. Breathing

Breathing plays a key role during running. To make training easier, inhale through your nose every 2 steps and exhale through your mouth.

Feeling out of breath during the first runs is normal, but breathing usually becomes easier with time.

During the first sessions, try to avoid talking while running to help prevent side stitches, which are common when conditioning levels are still low.

4. Stretching

At the end of your run, after reaching your goal, it is important to do stretching exercises for the legs and back to help prevent cramps and muscle soreness. Check-out leg stretches that you can incorporate into your running routine.

Benefits of Running: 15 Reasons Why Running is Good For You