Health & Wellbeing
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Running can do wonders for your strength, fitness, mental wellbeing and lifespan – and there’s no better time to start running than now
By Andy Dixon and Rachel BoswellUpdated: 05 June 2024
Occasions like Global Running Day and the London Marathon put a brilliant spotlight on the activity of running – but running isn’t just about single days. Instead, running is a sport, a hobby and a mental and physical release that everyone can enjoy and improve at. In other words, running can become a welcome, important and extremely beneficial part of your life.
If you’ve never run a step, here are 10 benefits of running that will inspire you to lace up those running shoes and get going today…
When you run, your whole physiology reaps the rewards of your movement. Here are just some parts of the body that feel the positive effects of those accumulated running steps.
Among other things, regular running helps to improve your respiratory function, lower your cholesterol, reduce your risk of diabetes and improve your heart health. In fact, according to leading cardiologist Dr Dan Augustine, ‘if you could put exercise into a pill, it would be better than most drugs that a doctor could give you’. That, in itself, is one mighty selling point for running.
The heart is like an engine. As you run, or do any form of endurance exercise, your heart must pump out more blood so it can deliver more oxygen to other muscles and organs in the body to keep them working effectively. In return, more blood must return to the heart so the cycle can continue. The more you run, the bigger and stronger your heart becomes, which means it can pump out more blood with each heartbeat. This, in turn, means that your heart can deliver the same amount of oxygen with fewer heartbeats, lowering your heart rate – and a lower heart rate is linked with more efficient heart function and better cardiovascular fitness.
The legs
Unsurprisingly, running is a lower limb-centric exercise that variously employs the four main leg muscle groups – quadriceps, calves, glutes and hamstrings – among other big muscles such as your hip flexors. As you run and repeatedly use these lower body muscles, you’ll gradually increase your muscle strength, build your speed and balance, reduce your risk of injury and improve your running economy. That amounts to many wins.
Sorry, naysayers! Despite popular legend, running won’t wreck your knees. Instead, it can actually strengthen your knees and other joints, with research from Stanford University in California finding that recreational runners showed less wear and tear on their joints than non-runners.
Various studies add evidence to the pile that running works wonders for your lifespan.
A recent study published in the International Journal of Environmental Research & Public Health has found that running for 75 minutes per week can add a solid 12 years to your life. Looking at 4,400 subjects, it compared those who ran at least 75 minutes a week with those who ran less than 10 minutes a week, showing that big rewards can come from a small, manageable amount of running.
Meanwhile, another study of 55,000 people concluded that running three times a week for an average of just 17 minutes at a time reduced the risk of fatal heart attack or stroke by 55%.
While running doesn’t cure cancer, plenty of research suggests that it can help to prevent it. A recent study published in Cancers (Basel) found that those who engaged in exercise had, for example, a 70% lower risk of developing colon cancer, around 30 to 40% less chance of developing breast cancer and an overall prostate cancer risk reduction ranging from 5% to 65%. It also concluded that exercise can also be used as ‘a complementary part of the medical treatment of cancer patients’.
Another study performed a genetic analysis of nearly 131,000 women from around the world, including nearly 70,000 who had been diagnosed with invasive breast cancer. It found that people who were likely to engage in ‘greater overall physical activity, greater vigorous activity, and lower sedentary time’ – based on their DNA – had a 41% lower risk of invasive breast cancer than those who were inactive. This means that physical activity such as running could help to safeguard your body against diseases such as this.
While the physical benefits of running are enormous, let’s not overlook the psychological ones.
Research in the Psychonomic Bulletin and Review posited ‘insurmountable’ evidence that regular exercise helps to curb age-related mental decline, with Frontiers in Aging Neuroscience also finding that adults over the age of 50 who take up aerobic exercise benefit from better cognitive function and improved blood flow in the brain.
What’s more, a separate study in the Journal of Alzheimer’s Disease found that those who ran 15.3 miles per week had a 40% lower risk of dying from Alzheimer’s disease than non-runners.
As such, the cognitive benefits of running are worth keeping in mind.
Ever felt more relaxed and energised after a run? If so, you aren’t alone, as running is repeatedly cited as an activity that helps to lift mental loads and reduce feelings of stress and anxiety.
A small study conducted by Asics measured the brain waves of participants before and after a 20-minute run, and found that even this relatively short bout of exercise led to a 58% reduction in levels of cognitive stress.
We all have different budgets and priorities when it comes to running, just like anything else.
While we can spend money on more premium running goods such as carbon plate running shoes, GPS running watches and compression boots for recovery should we want or be able to, it’s important to remember that running needn’t cost the earth. Strip things back to basics and all you really need to get started and feel the benefits of running is a pair of comfortable, supportive running shoes and good-fitting running kit that works with you as you move. As far as sports go, running is one of the most affordable you can choose to do.
Running is a great way to give yourself permission to do something just for you. As you log the miles you can listen to music, catch up on an audiobook or tune into your favourite podcast. Or, you could leave your phone at home, unplug yourself altogether and be mindful of your breathing and the sights and sounds around you.
Whether it’s to escape the kids or your inbox, or to simply catch some fresh air while you can, carving out time for a run helps to keep the balance of your life in check.
Talking of fresh air, going for a run really is an ideal reason to get outside and enjoy the therapeutic benefits of nature. One study published in Environmental Science & Technology found that people who exercised outdoors experienced increased energy levels and decreased feelings of depression, and were more likely to repeat their workouts.
Running in a natural environment is also good for boosting your levels of vitamin D – an all-important vitamin in which many Britons are deficient – so there’s no better reason to hit the trails or your local park for your next run.
Adaptable and flexible, running is the ultimate pursuit for personalisation – you can choose precisely how and when you want to approach it.
You can run solo or with others; purely for fun or to prepare for goal races; for 10 minutes or for two hours; first thing in the morning or as the final activity to wrap up your day. A special benefit of running is that it’s not a one-size-fits-all activity – instead, it’s one that you can slot into your life according to your own targets, preferences and schedule. It’s up to you.
When you go for a run, you can leave negativity at the door – studies have proven that running can enhance your mood and general sense of wellbeing.
One study, conducted by Glasgow Caledonian University, quizzed more than 8,000 parkrun regulars on their health and wellbeing. On average, they scored 4.4 out of 6 on the Oxford Happiness Questionnaire, which is above the average of score of 4 for the general population. Plus, 89% of parkrun participants said that running regularly made them feel happier and had a positive impact on their mental health – and that’s perhaps one of the best benefits of running you can get.
Updated Dec 28, 2024
The Editors of RUNFollow
from Women’s Running
If done correctly, it is possible to “crash train” for a half marathon. Whether it’s an injury, an illness, work stress or scheduling that threw you off track, even just four weeks is enough time to prepare for a successful 13.1-miler provided you’re healthy and able to train without further interruptions. But a better approach is to follow this 8-week intermediate half marathon training plan.
The key to crash training is building fitness quickly without taking big risks. The best tools for fast fitness are frequency and intensity. Doing some kind of cardio almost every day—whether that means running, walking or cross-training—will help you make the most of the time you have.
RELATED: Take the “You vs. the Year 2025” Running Challenge
This 8-week intermediate half marathon training plan is perfect if your half marathon is eight weeks away and you’re fit enough to run 5 miles comfortably.
The plan includes “optional” days, when you have a choice to rest, run or cross-train (XT) with non-impact cardio, such as cycling or elliptical training. You’ll get fitter faster if you choose the rest option only when you feel your body needs it.
Each run uses a five-point intensity scale based on ratings of perceived effort (RPE). Heart-rate monitors can be helpful, but going by feel works just as well. Use these guidelines to understand your plan’s intensity scale.
RPE 1: Very Easy—a pleasant effort you feel you could keep up almost indefinitely.
RPE 2: Comfortable—you’re not holding yourself back but you can still easily carry on a conversation.
RPE 3: Comfortably Hard—the highest intensity at which you can speak comfortably.
RPE 4: Hard—after a few minutes at this intensity, your breathing is labored.
RPE 5: Very Hard—an effort that you can sustain for a couple of minutes at most
0 of 4 minutes, 46 secondsVolume 90%
Week 1
Monday: REST
Tuesday: FAST FINISH RUN 30 min @ RPE 2 + 5 min @ RPE 3
Wednesday: EASY RUN 35 min @ RPE 2
Thursday: OPTIONAL: WALK, RUN or XT 35 min @ RPE 1-2 or Rest
Friday: INTERVAL RUN/WALK 5 min @ RPE 1 + 5 min @ RPE 2 + 5 x (1 min @ RPE 5/2 min @ RPE 1) + 5 min @ RPE 2 + 5 min @ RPE 1
Saturday: XT 35 min @ RPE 2
Sunday: LONG RUN 5 miles @ RPE 2
Week 2
Monday: REST
Tuesday: FAST FINISH RUN 35 min @ RPE 2 + 5 min @ RPE 3
Wednesday: EASY RUN 40 min @ RPE 2
Thursday: OPTIONAL: WALK, RUN or XT 35 min @ RPE 1-2 or Rest
Friday: INTERVAL RUN/WALK 5 min @ RPE 1 + 5 min @ RPE 2 + 7 x (1 min @ RPE 5/2 min @ RPE 1) + 5 min @ RPE 2 + 5 min @ RPE 1
Saturday: XT 40 min @ RPE 2
Sunday: LONG RUN 6 miles @ RPE 2
Week 3
Monday: REST
Tuesday: FAST FINISH RUN 35 min @ RPE 2 + 10 min @ RPE 3
Wednesday: EASY RUN 45 min @ RPE 2
Thursday: OPTIONAL: WALK, RUN or XT 40 min @ RPE 1-2 or Rest
Friday: INTERVAL RUN/WALK 5 min @ RPE 1 + 5 min @ RPE 2 + 9 x (1 min @ RPE 4/2 min @ RPE 1) + 5 min @ RPE 2 + 5 min @ RPE 1
Saturday: XT 45 min @ RPE 2
Sunday: LONG RUN 7 miles @ RPE 2
Week 4
Monday: REST
Tuesday: FAST FINISH RUN 30 min @ RPE 2 + 5 min @ RPE 3
Wednesday: EASY RUN 35 min @ RPE 2
Thursday: OPTIONAL: WALK, RUN or XT 35 min @ RPE 1-2 or Rest
Friday: INTERVAL RUN/WALK 5 min @ RPE 1 + 5 min @ RPE 2 + 7 x (1 min @ RPE 5/2 min @ RPE 1) + 5 min @ RPE 2 + 5 min @ RPE 1
Saturday: XT 35 min @ RPE 2
Sunday: LONG RUN 6 miles @ RPE 2
Week 5
Monday: REST
Tuesday: TEMPO RUN 5 min @ RPE 1 + 10 min @ RPE 2 + 15 min @ RPE 3 + 10 min @ RPE 2 + 5 min @ RPE 1
Wednesday: EASY RUN 45 min @ RPE 2
Thursday: OPTIONAL: WALK, RUN or XT 45 min @ RPE 1-2 or Rest
Friday: INTERVAL RUN/WALK 5 min @ RPE 1 + 5 min @ RPE 2 + 6 x (2 min @ RPE 4/2 min @ RPE 1) + 5 min @ RPE 2 + 5 min @ RPE 1
Saturday: XT 45 min @ RPE 2
Sunday: LONG RUN WITH FAST FINISH 7 miles @ RPE 2 + 1 mile @ RPE 3
Week 6
Monday: REST
Tuesday: TEMPO RUN 5 min @ RPE 1 + 10 min @ RPE 2 + 20 min @ RPE 3 + 10 min @ RPE 2 + 5 min @ RPE 1
Wednesday: EASY RUN 50 min @ RPE 2
Thursday: OPTIONAL: WALK, RUN or XT 50 min @ RPE 1-2 or Rest
Friday: INTERVAL RUN/WALK 5 min @ RPE 1 + 5 min @ RPE 2 + 5 x (3 min @ RPE 4/2 min @ RPE 1) + 5 min @ RPE 2 + 5 min @ RPE 1
Saturday: XT 50 min @ RPE 2
Sunday: LONG RUN WITH FAST FINISH 7.5 miles @ RPE 2 + 1.5 mile @ RPE 3
Week 7
Monday: REST
Tuesday: TEMPO RUN 5 min @ RPE 1 + 10 min @ RPE 2 + 25 min @ RPE 3 + 10 min @ RPE 2 + 5 min @ RPE 1
Wednesday: EASY RUN 55 min @ RPE 2
Thursday: OPTIONAL: WALK, RUN or XT 50 min @ RPE 1-2 or Rest
Friday: INTERVAL RUN/WALK 5 min @ RPE 1 + 5 min @ RPE 2 + 4 x (4 min @ RPE 4/2 min @ RPE 1) + 5 min @ RPE 2 + 5 min @ RPE 1
Saturday: XT 55 min @ RPE 2
Sunday: LONG RUN WITH FAST FINISH 9 miles @ RPE 2 + 2 mile @ RPE 3
Week 8
Monday: REST
Tuesday: TEMPO RUN 5 min @ RPE 1 + 10 min @ RPE 2 + 20 min @ RPE 3 + 10 min @ RPE 2 + 5 min @ RPE 1
Wednesday: EASY RUN 45 min @ RPE 2
Thursday: INTERVAL RUN/WALK 5 min @ RPE 1 + 5 min @ RPE 2 + 4 x (2 min @ RPE 4/2 min @ RPE 1) + 5 min @ RPE 2 + 5 min @ RPE 1
Friday: XT 35 min @ RPE 2
Saturday: REST
Sunday: HALF MARATHON
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Toward the end of a long run your calf is in a knot the size of a grapefruit. Is this an over-excited neuron taking out its anxiety on a muscle? Or is your qi depleted? You may need a new recovery technique.
Western hemisphere physios of yore saw the body as an organization of bones, muscles, fascia, and nerves, so bodywork that originated there, like Swedish massage, attempts to heal and realign those parts.
Eastern folk saw the body as a vessel of energy and breath. Bodywork that grew out of that philosophy, like acupressure, sought to open blocked energy pathways and restore balance.
Here’s a quick look at three types of bodywork from around the world—three philosophies—that can be used as prevention during training, or for recovery from an injury or race.
Shiatsu is based on theories of acupuncture and Chinese medicine that were imported to Japan around 5 AD. According to Cari Johnson Pelava, director of Centerpoint Massage & Shiatsu Therapy School & Clinic, in Minneapolis, a system of energy, “qi,” runs through the body on pathways, and along those pathways lie points where one can access that energy to make a difference in the body. Symptoms like pain or fatigue are said to be caused by an imbalance of energy. By applying pressure, kneading, and stretching, a shiatsu therapist can restore the body’s energy balance.
“We’ve worked with triathletes pre-event and post,” Johnson Pelava says. “Pre-event we’ll focus on tonifying energy so that it’s most accessible to the athlete on event day. We’ll do stretching, hip rotations, and other range of motion work to open energetic pathways. Post-event, we’ll work deeper to pull that energy that’s been depleted back.”
Thai yoga bodywork has an eastern flavor informed by yoga, Ayurveda, and Buddhism. It combines rhythmic massage, assisted yoga poses, acupressure along energy meridians, healing energy work, and meditation.
Tanya Boigenzahn, director of Devanadi School of Yoga and Wellness in Minneapolis, says Thai yoga bodywork can help athletes with flexibility, alignment, and breath control, as well as their mental game—mood, concentration, confidence.
Thai yoga is accomplished in a one-on-one session with clothes on. The therapist moves a passive client through positions, stretching tight areas, and encouraging range of motion and mindful breathwork.
Boigenzahn says Thai yoga helps optimize training pre-event, and eases recovery afterward. “Athletes can expect to have a quicker bounce back time, as well as less discomfort after a tough event.”
Ida Rolf thought that pain, inefficient movement, and imbalance was were the result of the body being improperly organized around its axis. In New York during the 1940s, Rolf began reorganizing clients’ bodies by manipulating fascia—the connective tissue separating muscles and other organs— which developed into the therapeutic approach called Rolfing Structural Integration. “It’s a combination of participatory bodywork and active experimentation with body movement education,” says Kevin McCarthy, an advanced rolfer with In|Form Rolfing in Minneapolis. “We teach clients how to be aware of and work with their body for better function.”
Rolfing is a holistic approach that seeks to find the source of the dysfunction rather than merely treat the symptom. “Participatory” is a key word, McCarthy says.
“Unlike most forms of massage where you’re lying passively on a table, we’re asking, ‘Can you stand up using the outside of your leg? Do you notice the difference in how that feels?’” he says. “We’re using the body to repattern the brain.”
Because it involves education, rolfing is not a one-and-done—a rolfing treatment is actually usually a series of 10 sessions.
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