You probably already know that running is great for you, but do you know the specifics? Whether you’re a regular marathoner or just starting your running journey, it pays to know all the ways the sport is improving your health. I’ve already covered the mental health benefits of running, so now it’s time to get physical. 

Read on to discover all the incredible physical benefits that await you on the open road!

1. Improves Your Cardiovascular Health

Did you know that, according to the World Health Organization, the leading cause of death in the world is cardiovascular disease? 

And did you know that running—or any sort of exercise—can slash that statistic?

Your heart loves nothing more than a good workout, especially of the aerobic variety. Regular running strengthens your heart muscle, improves circulation, and boosts overall cardiovascular health. In fact, consistent running reduces your mortality risk by up to 50 percent! That means your active hobby is lowering your risk of experiencing a heart attack, stroke, or another medical concern stemming from poor heart health.

A Little Goes a Long Way

You don’t have to be completing marathons to reap the benefits of running for your heart. Even running as little as 5–10 minutes a day at an easy pace of no more than 10 minutes a mile can significantly reduce your risk of death from cardiovascular disease. 

And if you run more than that, you’re getting even more benefits!

2. Builds Stronger Muscles

Running engages multiple muscle groups, including your quadriceps, hamstrings, calves, and glutes. As you log those miles, you’ll notice increased muscle tone and definition throughout your body. This is because of a process very similar to that of bone growth—more muscle stress translates to more muscle growth.

That’s great news for runners because stronger muscles mean improved balance and stability, reducing your risk of injury both on and off the track.

Balance Running With Weights

Just because running strengthens your muscles doesn’t mean you can forget the gym. Strength training is incredibly, incredibly important for runners. Even just one strength-training day a week can reduce your risk of injury and make you a better, faster runner. Here are some great exercises for runners:

• Calf raises
• Lunges
• Planks

3. Helps You Maintain a Healthy Weight

Let me be clear: a healthy weight does not mean a low weight. You shouldn’t rely on your BMI to tell you whether or not you’re healthy. 

It’s the other health indicators in conjunction with BMI that can guide—though not definitively—the idea of a healthy weight. Here are some key indicators:

• Visceral fat (fat that accumulates around vital organs in the abdominal cavity)
• Body composition (ratios of fat to bone to muscle in your body)
• Metabolism (a complex system of chemical functions that convert food to energy)
• Genetics (you know this one)

To illustrate, someone who exercises regularly, eats well, and has a lot of muscle could qualify as obese based solely on their BMI. But if we take a closer look at other factors, we’d probably find that they have low counts of visceral fat, an efficient metabolism, and a body composition with a low ratio of fat to muscle. 

When we look at the whole picture, we find that person is at a healthy weight. 

So how does running help? 

Running improves all aspects of body composition and plays a role in boosting your resting metabolic rate. It might also lower your BMI, but as I mentioned, that shouldn’t be your only indicator of a healthy weight.

The takeaway: A healthy weight—whatever that is for you—is necessary to maintain good health, and running helps you get there.

So whether you want to shed a few pounds or maintain your current weight, hitting the road is a great way to achieve your goals. 

4. Promotes Stronger Bones

Though you wouldn’t think that hitting something again and again would make it stronger, that’s exactly the case with your bones. Let me explain.

When they experience impact, your bones respond to the stress by getting stronger. These little cells called osteoblasts start producing more bone, increasing density. At the same time, the cells that are responsible for decreasing bone density (osteoclasts) are put on the back burner. 

Basically, your bones say, “Hey! We’re under a lot of stress, so we should get stronger to avoid injury.” And running is a weight-bearing exercise that promotes this bone growth. With time, regular running can reduce your risk of developing osteoporosis and other issues related to weakened bones.

Don’t Replace Calcium

Impact strengthens bones, and running causes impact, but the effects are relatively small compared with the other physical benefits of running. So don’t neglect the other parts of your lifestyle that significantly contribute to stronger bones, such as having a solid calcium intake through food. Here are some good foods to focus on:

• Soy products (tofu, edamame, tempeh)
• Beans
• Peas 
• Lentils
• Fortified milks
• Seeds
• Seaweed
• Dark leafy greens

5. Lowers Your Blood Pressure

High blood pressure is linked to a lot of scary medical issues, including the following:

• Stroke
• Heart attack
• Irregular heart beat
• Kidney disease
• Eye damage

Fortunately, studies have shown that running can lower your blood pressure, as do all forms of moderate exercise. It’s just another way that running keeps your cardiovascular system functioning at its best. 

6. Reduces Inflammation

Inflammation is the cause of many chronic illnesses, including arthritis. But the good news is that aerobic exercise is one of the best ways to manage inflammation, according to Harvard Health.

Why is that?

Well, one big contributor to inflammation is excess fat, as the adipose tissue (i.e. fat tissue) in overweight individuals secretes inflammatory agents. By reducing fat and simultaneously increasing muscle, running is a form of exercise that fights inflammation. 

7. Protects Your Joints

I should start off by saying that the research on this fact is not ample. That said, there is definite evidence that running doesn’t contribute to degenerative joint diseases, contrary to popular belief. So if someone has ever told you that running will give you arthritis, don’t worry about it. 

Furthermore, along with strengthening the muscles around your joints, running could also promote cartilage growth, which helps prevent joint degeneration. 

So at the very best, you reduce your risk of joint issues as you age and continue exercising. At the very worst, you simply don’t harm your joints. Basically, you can’t lose!

8. Boosts Your Immune System

Flu season should be afraid of you if you’re a runner. Running strengthens your immune system, especially when coupled with vaccination. This could be due to many factors, including these:

• Higher body temperature
• Reduced stress
• Changes in antibody activity

A higher body temperature could be inhospitable to bacteria. Stress makes you more susceptible to illness, so anything you do to fight stress also makes you less likely to get sick. And finally, exercise increases your white blood cell count and makes them more active, especially during an active workout. 

Not All Exercise

The immune-boosting properties are probably limited to low- and moderate-intensity activity. High-intensity, endurance activity leaves your body temporarily more susceptible to illness. 

So take some time for yourself indoors after that marathon—your body needs the rest!

Final Thoughts

Now that you know the details about the incredible physical benefits of running, you can spew some fun facts the next time someone says exercise is good for you.

More importantly, I hope this motivates you to stay consistent with your running. You’re doing wonderful things for your body, from the stronger muscles you notice to the strengthening immune system that might fly under your radar. 

Every step you take brings you one stride closer to a healthier, happier you. So get out that door and log some miles—you’re more than capable!