Discovering the Advantages of Running Consistently

Do you need motivation to start up a running routine? Whether you opt for the treadmill or the outdoors, running comes with numerous benefits to the body. Here are 11 of them that can serve as the perfect push to get you on your running journey.


1. Helps increase lifespan

Running has been proven to extend your lifespan according to multiple studies. A 2018 study found that runners had a 25-30% lower mortality rate compared to non-runners. Even running once a week has more benefits than not running at all.

Another study showed that running can increase lifespan by about 3 years. This is because running improves cardiovascular health, regulates glucose and insulin levels, strengthens bones, regulates hormones, and supports the nervous system. It also helps reduce fat and lower cholesterol levels.

Boosts immune system and extends lifespan

2. Increases productivity

Running not only extends your lifespan but also increases productivity, vitality, and overall health.

A study comparing regular runners in their 50s with non-exercisers showed a 50% lower mortality rate among runners after 21 years.

Increases productivity

Furthermore, non-runners are more prone to illness and require bed rest 11-16 years earlier than runners. This means that runners tend to stay younger and healthier for longer.

3. Helps you sleep better

Good sleep is crucial for improved focus, enhanced athletic performance, and a boosted immune system. Running habitually helps you fall asleep faster and achieve a deeper sleep, allowing your body to recover. This is especially beneficial for those who have difficulty sleeping or frequently wake up in the middle of the night. Consistency in exercise routine leads to better sleep quality. People who exercise less tend to sleep less.

Helps you sleep better

To improve sleep quality, you can run in the morning or in the afternoon. If you run in the evening, especially within an hour before bedtime, you should run lightly instead of pushing yourself too hard. Exercising too vigorously in the evening can make it harder for you to fall asleep.

4. Helps reduce knee and back pain

Regular runners are less likely to experience knee and back problems as they get older compared to those who don’t exercise regularly. A 2020 study found that middle-aged men who ran for a long time had a lower risk of disc herniation-related issues.

Another study comparing 675 marathon runners to non-athletes showed that runners had a lower rate of joint inflammation.

Helps reduce knee and back pain

5. Helps maintain a slim figure

Running aids in weight loss by burning calories. You don’t have to run fast, but running at a slower pace maximizes the effect of weight loss. However, when running at a slower pace, you need to increase the running time to see results.

Many people easily lose weight but struggle to maintain a balanced figure. Research has shown that regular runners can lose a significant amount of weight in about 6 months. However, body weight may increase again after this period, sometimes even more than before starting running for weight loss.

Helps maintain a slim figure

Persistence in running is necessary to increase weight loss. The National Weight Control Registry followed individuals who lost an average of 30 kilograms for 5.5 years. The results showed that 90% of them exercised for an average of one hour a day and 98% adhered to a diet to achieve weight loss.

Studies also show that people who exercise 200-300 minutes per week are better able to maintain weight compared to those who run less than 150 minutes per week.

Helps you lose weight effectively and maintain a slim figure

6. Helps boost the immune system

Running, when combined with a healthy diet, can boost the immune system. Studies have shown that running helps the body fight diseases, increase beneficial gut bacteria, and improve antibody responses. It also helps reduce inflammation, decrease the risk of respiratory infections, and fight off the flu.

Helps boost the immune system

7. Improves cognitive function

Running increases heart rate, blood flow, and delivers more oxygen-rich blood to the brain, improving cognitive function. It also stimulates the release of a protein called BDNF (brain-derived neurotrophic factor), which promotes the growth and survival of nerve cells in the brain. Running can help prevent age-related brain conditions such as cognitive decline and Alzheimer’s disease.

Improves cognitive function

8. Reduces the risk of cancer

A 2016 study concluded that regular exercisers like runners have a 26% lower risk of developing 26 different types of cancer compared to those who do not exercise or exercise less. Regular exercise also helps reduce the side effects of cancer treatments and supports physical and mental health.

Reduces the risk of cancer

9. Improves mood

Running not only improves physical health but also enhances mood, increases energy, and boosts feelings of happiness. It also helps reduce depression, serving as a psychological therapy that can be an alternative to costly medical treatments.

Improves mood

10. Reduces the risk of diabetes

A 2019 study found that runners had a 72% lower risk of developing diabetes. According to the American Diabetes Association, running can prevent pre-diabetes from developing into type 2 diabetes, benefit those with type 1 diabetes, and prevent or reduce the risk of type 2 diabetes caused by poor lifestyle choices.

Reduces the risk of diabetes

11. Helps lower blood pressure

Running and other forms of exercise help lower blood pressure by reducing arterial stiffness and improving blood flow. The most significant drop in blood pressure is right after exercise.

Correct running technique is important to avoid exhaustion and injury while enjoying the numerous health benefits of running.

Lowers blood pressure

12. Saves money and time

Running is a cost-effective and time-efficient way to achieve a healthy body and attractive appearance. No need to invest in expensive fitness center memberships- all you need is a pair of running shoes. You can run in the morning before work or use a treadmill at home. Make running a daily habit as simple as that!

Saves money and time

Reference and compilation: Hellobacsi.

With these incredible benefits, you’ll surely have more motivation to make running a regular part of your life!

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