29+ Scientific Benefits of Running (for Men, Women & Everyone)

Ever wonder why runners seem so annoyingly happy? (Don't worry — we were skeptical too.) But here's the thing: science keeps backing up what runners have known all along — this simple act of putting one foot in front of the other is basically a miracle drug. And the best part? The prescription is available to everyone.

We're not just talking about the obvious benefits like burning calories or getting some fresh air. The research behind running's benefits reads like a superhero origin story — from boosting brain power to fighting disease, running transforms your body and mind in ways that might surprise you.

Think of running as your body's software update. Every time you lace up, you're not just working up a sweat — you're literally rewiring your brain, strengthening your heart, and even changing how your genes express themselves.

(Pretty cool for something you can do in your neighborhood, right?) And did we mention it's legal, too?

At The Run Experience, we've seen thousands of runners discover these benefits firsthand. From busy parents who found their mental clarity in morning miles to office workers who ditched their back pain through running — the transformations go way beyond just getting faster or fitter.

Ready to discover what running can do for you? Let's dive into the science-backed benefits that make running not just a workout, but a total life upgrade. No lab coat required — just an open mind and maybe some decent shoes.

10 Data-Backed Health Benefits of Running

Here’s a taste of the running benefits you can expect when you hit the trails or pavement:

1. Increased Quality of Life
2. Lost Weight
3. Better Sleep
4. Stronger Knees and Back
5. Boosted Brain Power
6. Improved Mental Health
7. Boosted Immune System
8. Reduced Risk of Certain Cancers
9. Lower Blood Pressure
10. Lower Risk of Diabetes

Don’t just take our word for it, though. These benefits of running are data-backed—scroll down to see for yourself.

1. Increase The Quality and Longevity of Your Life

Perhaps one of the biggest health benefits of running is that it simply keeps you healthier throughout your life. The physical act of running strengthens your heart and puts your muscles and joints through regular beneficial stress. Have you heard the saying “Use it or lose it?” That’s where running comes in to help you use your body on the regular.

A large meta-analysis of over 200,000 runners shows that regular runners enjoy a 25-30% decreased risk of all causes of death, including cardiovascular disease and cancer. The scientists linked that decrease risk to running itself as well as the generally healthier lifestyle that runners live, including eating nutritiously, getting plenty of sleep, and being outdoors more.

Even better, as you get older you’re less likely to experience decline in your physical abilities. This study followed runners for over 20 years and found that those who continued running preserved their physical abilities and lived longer than those who stopped running as the years went by.

2. Lose Weight and Keep It Off

A long-time classic for weight loss, running is an approachable method that can work for everyone seeking to get fitter.

Though it’s a bit simplistic to say that weight loss is just a matter of “calories in versus calories out,” there’s no denying that you do need to move your body in order to lose weight in a healthy manner. Many folks intimidated by the gym or need for equipment enjoy the fact that you can simply put on your running shoes and step out your door to get started.

Even better, running is an efficient way to get in a good workout that can result in weight loss. In this study comparing runners and walkers, scientist Paul Williams spent six years following overweight men and women. He concluded that the runners consistently burned more calories than the walkers when they exercised for the same amount of time. So if you only have 30 minutes to get in some cardio, you’ll get a bigger metabolic effect by running for that half hour than by walking.

If you’re new to exercise and walking is what works for you, then keep walking! Just because running is more efficient doesn’t mean that walking isn’t effective, too. This study followed overweight individuals and found that both the running and walking groups lost weight. The runners lost more, but the walkers had positive outcomes, too. We all start somewhere, and starting with walking is a solid plan.

If you need more help with weight loss, then we’ve got a Beginner’s Guide here for you to check out!

3. Get Better Sleep

Let’s start with the obvious. Any parent or dog owner out there knows that a good round of play or exercise can result in a solid nap for both kids and puppies.

So it makes sense that a comprehensive review of studies regarding running and sleep overwhelmingly show that running regularly has a positive effect on sleep behavior. Runners tend to fall asleep faster, sleep deeper, and wake less frequently during the night. This might be one of the most obvious benefits of running that you’ll notice on a daily basis.

The one exception to this is exercising vigorously too close to bedtime can have an adverse effect. So as long as you finish your high intensity interval workout at least an hour before bedtime, you can expect to get a night of solid sleep as a runner.

4. Get Stronger Knees and A Stronger Back

This one can seem counter-intuitive. It’s pretty standard to hear retired runners say that they gave up the sport because it was killing their knees. But it doesn’t have to be the case for any runner, new or experienced.

According to a decade-long study of runners with and without osteoarthritis, running does not cause pain or degeneration in the knees of runners. In fact, the study suggests that a runner’s lower body mass index (BMI) and generally active lifestyle might be part of what offers protection against osteoarthritis and other diseases such as diabetes.

As for your back, running can help there, too. While running itself is no magic bullet for curing chronic low back pain, the work you put in to support your running is what can help keep you healthy.  In particular, strengthening the deep core muscles can help prevent that back ache from ever creeping in, according to this study.

Deep core muscles include those called the transverse abdominis (TVA). These are under the more obvious 6-pack muscles and require targeted training with practice at activating them. Once properly engaged, though, a strong TVA will provide the support your body and spine needs to absorb the impact and get the full benefits of running.

Read more about how to strengthen your deep core in this article, Core Strength For Runners.

5. Boost Your Brain Power and Avoid Cognitive Decline

The research on this is still new and developing, but so far studies have shown that exercise, in general, can protect your brain in a few ways. Those ways include decreasing your risk of Alzheimers, reducing your mental decline and potentially even slightly reducing symptoms of existing cognitive decline and improving working memory.

The increased blood flow and oxygen intake during running are both credited with these protective effects. It’s also possible that the chemical cocktail that your body produces during exercise helps preserve your cognitive function. This study even suggests that running boosts your brain’s gray matter, which, as Einstein will tell us, can keep your brain sharp.

This long-term benefit of running is reason enough to lace up your shoes and at least jog a little bit each week.

6. Improve Mental Health, Avoid Depression, and Reduce Stress

It probably doesn’t come as much of surprise to anyone that there are mental health benefits of jogging. I can personally attest that a good run after a tough day can be a fantastic way to shake off the day. Whether it’s from the endorphins and following runner’s high or just the joy of being outdoors, running on a regular basis is fantastic for your mental well being.

For example, in a study conducted on mice, researchers found that exercise reduces the effect of stress on the brain, specifically the hippocampus. This part of the brain is important for your memory and learning ability.

A meta-analysis of 23 different studies looked into the effect of many forms of exercise on depression. Their results were very encouraging, finding that exercise was a comparable treatment for depression as therapy and medication, and in some cases might even be an appropriate substitute if you’re unable to access traditional treatments. Keep in mind, though, that depression is a clinical condition and we don’t recommend skipping medical advice from a professional.

Finally, it’s possible that you can find even more support and morale by joining a running club to build a community of like-minded people. Whether you need to deal with stress or are feeling isolated, a running group can help find connections and make new friends.

7. Boost Your Immune System

Who doesn’t want a more robust immune system, especially if it can be a side benefit to the physical activity you already enjoy? Although the exact reasons why running improves your immune system is still being researched, there are a few agreed upon theories.

Running decreases stress, which reduces the amount of stress hormone cortisol in your body. Cortisol suppresses your immune system, so any reduction is a boon to your well-being. Another theory is that the increased blood circulation stimulated production of white-blood cells which are one of your body’s primary defense mechanisms to fight many types of infection. A third solid theory is that runners tend to have higher quality diets with adequate intake of nutrients, whole foods, and hydration, all of which support a healthy immune system.

The benefits of running to your immune system can be had with just 20 minutes a day of moderate activity. You may have heard that marathon runners actually tend to have a weaker immune system, and this is true to an extent. After a particularly high intensity workout any runner can experience a short window of lower immunity as the body reacts to the physical stress of the workout. For marathoners in particular, this immunity suppression can occur more frequently as the weeks of consistent training pile up. That doesn’t mean that you can’t be a healthy marathon runner! Just be sure to maximize your sleep, take recovery days, and eat a well-rounded diet to support your body through your training cycle.

You can read more about how to maximize your health with plant-based nutrition in this article!

8. Reduce Your Risk of Certain Cancers

In a vast study of almost 1.5 million people, researchers found that regular exercise can help prevent more than 20 types of cancers. The participants engaged in moderate to vigorous activity regularly, and it was the runners who enjoyed the most reduced risk of developing the studied cancers. The most protective effect was against esophageal cancer with a potention 46% reduced risk, followed by a 26% lower risk of lung and liver cancer. Others included colon, kidney, and bladder cancer.

That’s an amazing benefit of regular running, and one more reason to lace up your running shoes throughout the week. Even better, it was the exercise itself that resulted in a lower risk, not just qualities typical of regular exercisers such as having a lower BMI or being a non-smoker.

9. Lower Your Blood Pressure

Cardiovascular disease is the largest cause of death in the US, and high blood pressure, or hypertension, is one of the biggest risk factors. Fortunately, vigorous exercise such as running can help lower blood pressure by reducing force and stress on your arteries. As you run and your heart rate increases your heart has to work harder. This extra work is like strength training for your heart, and results in less effort needed to keep your body supplied with blood. Less effort means lower blood pressure.

In a huge meta-analysis of more than 300 studies, researchers found “modest but consistent” reductions in blood pressure with running alone, but that a combination of running and medication resulted in the greatest reduction. They did call for further research and studies, but this is a great start to helping reduce a known risk factor of cardiovascular disease.

10. Lower Your Risk of Diabetes and Regulate Your Blood Sugar

Two of the most prevalent diseases in the US are pre-diabetes and diabetes, with an estimated 34% and 10% of the population, respectively, being affected. However, these are also two very preventable diseases that can be helped with running. While type 1 diabetes is a genetic condition due to a lack of insulin production in the body, type 2 diabetes is connected to a person’s lifestyle choices.

Multiple studies have shown that regular runners have a much lower risk of developing Type 2 diabetes. In one study, men ranging in age from 35 to 75 had a 95%-46% lower risk, with greater protection seen in the younger men. The preventative effect was credited in part to a lower body weight, glucose regulation, and other beneficial effects of running.

Another study looked at men and women alike, and found that the runners had a 28% lower risk of developing diabetes when compared to non-runners. No matter how you slice it, getting out for regular exercise and running in particular can provide significant protection against pre-diabetes and diabetes, and can even reverse the disease.

Benefits of Running for Men

Running offers a multitude of health benefits that can be particularly significant for men. From enhancing physical fitness to improving mental well-being, the advantages of incorporating running into a regular exercise routine are substantial. Here’s a look at some of the key benefits of running specifically for men:

1. Cardiovascular Health Improvement

Men are often at a higher risk for heart-related issues, and running is an excellent way to strengthen the cardiovascular system. Regular running helps reduce the risk of heart diseases by improving blood circulation, lowering blood pressure, and maintaining healthy cholesterol levels.

2. Stress Reduction and Mental Health

Running is a powerful stress reliever. It triggers the release of endorphins, often referred to as ‘feel-good’ hormones, which can elevate mood and reduce feelings of stress and anxiety. For men who often face societal pressure to suppress emotions, running can offer a healthy outlet for stress management.

3. Weight Management

Maintaining a healthy weight is crucial for overall health. Running is an efficient way to burn calories and fat, helping men manage their weight more effectively. It also boosts metabolism, which can aid in long-term weight management and reduce the risk of obesity-related diseases.

4. Muscle Building and Strength

Running, especially interval training and hill runs, can lead to muscle strengthening and development. It predominantly works the lower body muscles but also engages the core and upper body, contributing to overall muscular health and strength.

5. Improved Libido and Sexual Health

Regular physical activity, including running, has been linked to improved libido and sexual function in men. Running improves blood flow and cardiovascular health, which are important factors in sexual health and performance.

6. Prostate Health

Regular exercise, such as running, may lower the risk of developing prostate issues, including prostate cancer. Running helps in maintaining overall body health, which is crucial in preventing age-related health problems.

7. Better Sleep Quality

Running can significantly improve the quality of sleep. Engaging in regular physical activity like running helps regulate the sleep cycle, leading to deeper and more restorative sleep. This is especially beneficial for men who may struggle with sleep disorders.

8. Enhanced Cognitive Function

Running has been shown to improve cognitive functions like memory, attention, and problem-solving skills. The increased blood flow to the brain during running helps in the maintenance of healthy brain function, which is particularly beneficial as men age.

9. Social and Community Benefits

Joining running groups or participating in running events can provide social benefits. It offers opportunities for camaraderie, building friendships, and engaging in community activities, which are essential for mental and emotional well-being.

For men, the benefits of running extend beyond just physical health. It encompasses mental, emotional, and social well-being, making it a holistic approach to maintaining a healthy lifestyle. Whether it’s for weight management, stress relief, or just to enjoy the outdoors, running offers a simple yet effective way for men to enhance their overall health and quality of life.

Remember, the key is consistency and listening to your body. Start at a comfortable pace and gradually increase intensity to match your fitness goals. And, as always, consult with a healthcare professional before starting any new exercise regimen, especially if you have pre-existing health conditions.

Benefits of Running for Women

Running is a fantastic way for women to maintain and improve their overall health and well-being. It offers a range of benefits that are particularly valuable for women's unique physiological and psychological needs. Here are some key benefits that women can gain from regular running:

1. Enhanced Cardiovascular Health

Heart disease is a leading cause of death among women. Regular running strengthens the heart and improves circulation, significantly reducing the risk of cardiovascular diseases. It also helps in controlling blood pressure and cholesterol levels, which are critical factors in heart health.

2. Weight Management

Many women turn to running as an effective way to manage or lose weight. As a high-calorie-burning exercise, running can play a crucial role in weight management and help prevent obesity-related issues, which often affect women differently than men.

3. Bone Density Improvement

Women are more prone to osteoporosis than men, especially post-menopause. Running helps in strengthening bones and improving bone density, thereby reducing the risk of osteoporosis and fractures in later life.

4. Mental Health Benefits

Running can be incredibly beneficial for mental health. It's known for reducing symptoms of depression and anxiety, common mental health concerns among women. The endorphins released during running can improve mood and provide a sense of well-being.

5. Breast Cancer Risk Reduction

Several studies suggest that regular physical activity, like running, can reduce the risk of breast cancer. Running helps in maintaining a healthy weight and hormonal balance, which are significant factors in breast cancer prevention.

6. Improved Reproductive Health

Regular running can lead to a more regulated menstrual cycle and reduce symptoms associated with menstruation and premenstrual syndrome (PMS). It also plays a role in enhancing fertility and can ease the transition into menopause by managing symptoms like hot flashes and mood swings.

7. Stress Relief and Enhanced Sleep

Women often juggle multiple roles, leading to increased stress levels. Running is a natural stress reliever and can also lead to better sleep quality, helping women to manage their daily responsibilities more effectively.

8. Boosted Immune System

Running helps in strengthening the immune system, making it more efficient in fighting off infections and diseases. This is particularly beneficial for women, who can be more susceptible to certain autoimmune diseases.

9. Community and Social Connection

Running groups or clubs offer women a chance to connect, share experiences, and find community support. This can be empowering and provide an additional mental health boost.

10. Empowerment and Confidence

Running can foster a sense of achievement, independence, and confidence. Many women find that the discipline, strength, and endurance they develop through running translate into other areas of their lives, empowering them in personal and professional spheres.

For women, running is not just a path to physical fitness; it's a way to enhance overall life quality. It offers unique benefits that cater to women’s health needs, from physical to mental to emotional well-being. As with any exercise regimen, it’s important to start at a comfortable level and gradually increase intensity. Always consult with a healthcare professional before starting any new exercise program, especially if you have specific health concerns or conditions.

Comprehensive Running Benefits For All

Whew, so many benefits of running! Keep these studies in mind for those days when you don’t feel like getting out the door and it just might be enough to give you that extra boost. Also, don’t forget to download our app and join our running community. If you don’t have a running club in person then we’d love to have you join us virtually!