We all know we need to exercise regularly and make good food choices to lead a healthy life. But, is running the right exercise choice? Are there any other benefits of running apart from healthy exercise? Here’s my list of the 5 best benefits of running.

1) FITNESS

Let’s start with the biggie. Running makes taking care of your fitness so much easier.

The biggest benefit of doing any exercise, whether it be running or any other sport which places stress on your muscles and elevates your heart rate, is increased fitness.

Those feelings of vitality, strength, sense of wellbeing and health come from being physically fit. And we all want that!

As we know, running is an excellent form of cardiovascular exercise. Plus, it’s something that most people can do, doesn’t require any expensive equipment, doesn’t require any gym memberships and has all the wonderful rewards of outdoors activity. So, what are some of the benefits of cardio?

Benefits of Cardiovascular Exercise.

• Fitness. Increased general fitness, improved muscle strength and endurance, and enhanced athletic ability are all positive effects of regular cardio exercise.
• Heart Health. Improved cardiovascular health strengthens the heart and reduces the risk of heart disease.
• Burns Calories. Weight management is supported with the calorie burning effects of cardio exercise.
• Boosts the Immune System. Cardio exercise has a beneficial impact on the immune system by increasing certain antibodies in the blood which in turn enhances the immune system.
• Uplifts Mood. Exercise triggers the release of endorphins which are mother natures natural mood lifters.
• Improves Sleep. Regular exercise can help you fall asleep more quickly and promotes better sleep quality and duration.

All this seems very worthwhile, right?

However, getting started in running can be a real challenge if you are coming from a largely sedentary lifestyle, but with the right plan, it is eminently doable. For help with this check out our Couch to 5k Run Plan here to help you get started.

Tip: Try to run three times a week, allowing a rest day in between each outing.

Plan your run in advance – decide the distance and route, lace up and get it done. You’ll feel amazing after each completed run and you can’t help but get fitter.

2) WEIGHT MANAGEMENT

Running makes healthy weight maintenance so much more achievable.

As mentioned earlier, running is a form of cardiovascular exercise. Where running differs from many other sports and even casual exercise such as walking, is the extent to which your heart rate is elevated.

Running will elevate your heart rate into the fat-burning zone, even at a mild pace.

For example, my resting heart rate is normally around 55-60 bpm. If I’m doing a low-intensity recovery run, my heart rate will be around 140-150 bpm. A high-intensity workout such as hills, sprints or stairs can see my heart rate spike into the 180s. As you can see, running really raises your metabolism, and at this level, you will be burning fat.

Another great characteristic of cardio training is that the fat-burning effect will often last for up to 24hrs after your workout.

However, weight management or weight-loss via cardio is not the full story.

The best results are obtained when combining cardio exercise with weight training and an appropriate diet. It is also important to vary the intensity of your cardio sessions and take your rest days.

The key takeaway here is that yes, running will help you lose weight or maintain your target weight. Running three times a week, eating a healthy diet and getting your rest days will help you achieve your goals.

3) NEW RUNNING GEAR

 Here’s a fun benefit! You get to buy new gear…regularly.

Who doesn’t love a new T, or some new shorts, or best of all, new shoes?

Well, now you have the perfect excuse. After all, you’re gonna need winter gear, summer gear, wet weather gear, and so on right? And guess what’s a great motivator for hitting the track? Yep, trying out that new T-shirt or breaking in those beautiful new running shoes you just landed.

If ever you feel your motivation slipping or you’re struggling to get out the door on those cold winter mornings for your run, spoil yourself with some new gear. Trying out new gear is always a great motivator.

Some New Gear Ideas.

• Running Watch. This is a new piece of kit that just keeps on giving. You’ll have fun checking your stats after each run. You can then share your workouts on Strava or Insta.
• Trainers. Who doesn’t love picking up some new running shoes. Since we should be retiring our trainers after 800 – 1000k of running, that could mean at least two new pairs a year for the average runner.
• Running Belt. Carrying your stuff, such as keys, gels, phone etc, requires gear like running belts, pouches or arm bands. Trying out these items always adds a bit of appeal to the run. For some ideas on how to carry all your stuff on your runs, check out our post here on all your gear carrying options.
• Gels and Protein Shakes. There are countless numbers of supplements for runners. Gels, protein powders/shakes, protein bars, electrolytes, vitamins and so much more. Since the variety is so vast, and the benefits so diverse, it can be very interesting trying them out to see which ones work best for you.
• New Tunes. New playlists, if you run wired, are a lot of fun too. And not just new beats, how about your favourite podcasts, audio books, audio courses etc. These add another level of fun and enjoyment to your running experience.

These are just a few examples of new gear that offer many advantages to us as runners. As much as buying and trying out new gear is a lot of fun, many of these also have serious real-world benefits.

4) EXPLORING

 Trying out new tracks, trails, parks and roads.

You wouldn’t just do the same run every time you venture out, right? That would get boring very quickly.

Exploring is also a fun benefit of running. So, mix up your running locations whenever possible.

Trying out a new trail or running a different park in your city increases that sense of adventure that running gives you.

Every run will present you with something different. New things to see, new hills to hate, new rivers to cross, new parks and gardens to enjoy, new crowds to run with and new coffee shops to try out for that post-run reward. 

It’s all very exciting, so mix it up to keep it fresh.

Some of the amazing benefits of running are the things you see, feel and smell out there on the track and the people you meet. These are the things you can only experience on two feet, under your own steam.

Tip: Here’s another great idea, why not plan your next holiday around some awesome place to run. Maybe a landscape that is very different to your home location.

If you live in the city, head for the mountains. If you live inland, head for the coast. There are some magnificent mountain or coastal running or hiking trails out there just waiting to be discovered.

Take a look at the website Great Runs which lists amazing running locations all over the world. You can find some inspiration here for your next runcation.

5) RUNNING WITH FRIENDS

It’s social, or it’s not.

What’s your personal jam when exercising? Do you want to enjoy it with friends? Prefer to do it solo? Want to exercise with a club or group. Want to run solo but compete with your friends on Strava or Fitbit etc? Want to do it all? 

One of the great benefits of running is that you can bend it to suit your mood. Maybe you’ve had a particularly hard day at work and all you want to do is get out there on the track alone, let off some steam, contemplate things in your own ‘me’ time.

Running can be very therapeutic in that way, just you and the track, no one else. 

Prefer to run with a friend? Great, organise a workout time and enjoy the run together.

It’s a great way to get committed to getting your regular runs done, you don’t want to let your running buddy down right? You don’t want to be the excuse maker just because it’s a little hot or cold.

Running with your friends can be a lot of fun and a really great way to catch up. You could even plan to end your run together at your favourite cafe. Grab a coffee, shake or healthy post-run snack and celebrate another great run.

Group running also has its benefits. Whether that be in a run club or just a few friends together.

Run clubs are a great way to work out with your running peers. You’ll improve your running, receive help, advice and support, make good friends and it does wonders for your motivation. Take a look at our article ‘5 Reasons to Join a Running Club’ for all the reasons why this may be something of benefit to you.

Running solo, running with your doggo or running in a group all have their own special benefits. Having the flexibility to choose is what makes our sport so versatile and enjoyable.

WRAPPING IT UP

So there you have my 5 best benefits of running.

As you can see, running can be exciting and fun, getting fit is not all about long hard sweaty workouts.

One of the reasons I started this website was to show how running can be an integral part of a healthy, fit and enjoyable lifestyle, and to also help people achieve their exercise goals.

It’s not about a run here and there, it’s about making a lifestyle choice that you can enjoy way into old age. With so many wonderful benefits, over and above what I have talked about in this post, it’s no wonder running is so popular.

Over to you now, let us know in the comments what are some of your favourite benefits of running, we may do a part 2 post with your ideas.

Happy running.

Steve.

Disclaimer: This article is for information purposes only and is not a recommendation to act on any of its content. It is always recommended you consult with your healthcare practitioner before engaging in any activity that may affect your health.

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