16 Health Benefits of Running & Jogging

Running and jogging are more than just popular forms of exercise; they are powerful tools for enhancing overall health and well-being. These activities are accessible, require minimal equipment, and offer many physical and mental health benefits.

According to the Journal of American College of Cardiology, running for 5 to 10 minutes every day reduces the risk of death from cardiovascular diseases. This showcases the importance of including the habit of running in your everyday lifestyle. Want to know more about how running is good for health? Then, keep reading!

Running and jogging are two forms of aerobic exercises. However, the intensity is the main difference between running and jogging. Running is faster than jogging. This is because it requires more effort from your lungs, heart and muscles and uses more kilojoules. However, these two exercises share similar benefits.

Therefore, choose between the two that is comfortable for you and reap the following health benefits of running or jogging:

Please note that each of the benefits of running for health is divided into each category. Take a look at each of them to know how running is good for health:

1. Improves Cardiovascular Health

Wondering what the health benefits of running every day are?

One of the significant health benefits of running is it lowers your resting heart rate. Resting heart rate means the number of times the heart beats when you are at rest. A lower resting heart rate implies a healthy heartbeat. Hence, take 10 minutes out of our busy lifestyle and include the habit of running every day.

2. Increases Back and Knee Health

Based on the study of 675 marathon runners, running or jogging lower the chances of developing arthritis compared to ones following a sedentary lifestyle. Moreover, running also lowers the back problem as you turn older.

3. Maintains a Healthy Body Weight

There is a difference in how much you lose weight in terms of jogging and running. The American Council on Exercise estimates that an individual weighing 120 pounds sheds 9.3 calories/minute while jogging. At the same time, it is 11.4 calories/minute while running. In contrast, an individual weighing 180 pounds burns 417 calories while jogging for 30 minutes. At the same time, it is 510 calories while running. Thus, losing weight depends on your weight and the speed you are running.

4. Improves Your Immunity

Running or jogging promotes white blood cells and antibodies in your body. These protect your body from developing frequent diseases. Additionally, one of the benefits of jogging for health is protecting your body from developing a short-term illness like upper respiratory infections.

5. Lowers the Chances of Developing Cancer

According to the National Cancer Institute, daily physical activities like running or jogging prevents an individual from developing multiple types of cancer. For example, women with inactive lifestyles are more prone to develop breast cancer than physically active women. Performing aerobic exercises like running or jogging for 150 to 300 minutes per week is beneficial to lower such risk. However, consult a reliable medical practitioner before you start exercising. He will recommend physical exercise based on your health condition.

6. Enhances Lung Function

Running and jogging increase lung capacity and efficiency, improving respiratory health. Regular aerobic exercise helps your lungs work more effectively, delivering oxygen. This can improve stamina and endurance during physical activities and support cardiovascular health.

7. Strengthens Muscles and Bones

Engaging in running and jogging builds muscle strength and enhances bone density, reducing the risk of osteoporosis. These activities promote the growth and maintenance of strong muscles and bones, essential for maintaining mobility and physical fitness. Strengthened muscles and bones contribute to better posture and reduced risk of injury.

There are many mental health benefits associated with running and jogging. Go through the following points to find out:

8. Improves Memory

According to the study published in Frontiers in Neuroscience, experts found that running or jogging increases the overall processing capacity. This implies that daily running or jogging improves your multi-tasking capacity and decision-making. Additionally, it makes you more attentive. One of the benefits of jogging for the brain is protecting it from damage due to stress and ageing.

9. Relieves Stress

The health benefits of jogging 30 minutes a day are it boosts your depressed mood and provides relief from stress. This is possible if physical exercises like running or jogging may secrete endorphins. This helps lift your mod. As it lowers stress, it also protects your body from its adverse effects. This includes improving cardiovascular health, digestive system, and immunity.

10. Reduces Symptoms of Depression

According to Harvard Health Publishing, people suffering from depression have a smaller hippocampus in the brain. Physical activity like running promotes the growth of nerve cells and improves the connection between them. This provides relief from depression. This is how running benefits mental health.

11. Improves Mood and Emotional Well-being

Running and jogging can significantly improve mood by releasing endorphins, the body's natural mood lifters. This boost in endorphins can help reduce feelings of anxiety and depression. Regular physical activity also promotes a sense of accomplishment and boosts self-esteem. This overall improvement in mood enhances emotional well-being.

12. Boosts Mental Clarity and Creativity

Running and jogging can enhance cognitive function and boost creative thinking. The increased blood flow to the brain during these activities can lead to clearer thinking and better problem-solving skills. Regular exercise also helps in reducing mental fatigue and increasing focus. This mental boost can be beneficial for both personal and professional life.

Apart from mental and physical health benefits, there are other benefits to running and jogging that are worth mentioning. Here are a few:

13. Improves Sleep

Aerobic exercises improve your sleep. Proper sleep is essential to repair your body overnight. However, exercising more than the specific recommendation may not prove beneficial. It is because aerobic exercises release endorphins that may keep you awake.

14. Lowers Insulin Resistance

Exercises like running and jogging regulate glucose levels in the bloodstream. Your muscle utilises approximately 70 to 80% of glucose post-meal. Hence, maintaining muscle mass throughout your ageing is important to increase the insulin receptors. This helps in lowering the blood glucose level. Further, jogging is good for health as it decreases visceral or abdominal fat. This is one of the major causes that lead to developing type 2 diabetes.

15. Increases Endurance and Stamina

Regular running and jogging build endurance and stamina, allowing you to perform physical activities for longer periods without fatigue. This improvement in endurance supports a more active lifestyle and enhances physical performance. Increased stamina also makes daily tasks easier and less tiring. This boost in physical capability contributes to quality of life.

16. Promotes Longevity

Regular running has been linked to increased life expectancy. Running consistently can contribute to a longer, healthier life by reducing the risk of chronic diseases. This longevity benefit is supported by physical and mental health enhancement through regular exercise. It also encourages a more active and fulfilling lifestyle.

Running and jogging are fantastic ways to improve your fitness and overall health. To get the most out of your workouts and stay injury-free, it’s important to follow some general tips. Here are some key guidelines to keep in mind:

1. Set Realistic Goals

Establish achievable running goals based on your fitness level. Whether it's running a certain distance or duration, setting realistic goals helps maintain motivation and track progress.

2. Mix Up Your Routine

Avoid monotony by varying your running routes and incorporating different types of runs, such as interval training, long runs, and hill workouts. Mixing up your routine and challenging different muscle groups.

3. Stay Consistent

Consistency is key to seeing progress in running. Establish a regular running schedule that fits your lifestyle and stick to it. Regular running helps build endurance, strength, and overall fitness, making each run easier.

4. Fuel Your Body Properly

Eat a balanced diet of carbohydrates, proteins, and healthy fats to support your running. Proper nutrition provides the energy needed for your workouts and aids in recovery. Consider having a light snack before your run.

5. Monitor Your Progress

Keep track of your runs using a journal or a running app. Recording your distance, time, and how you felt during each run helps you monitor progress and identify areas for improvement.

6. Rest and Recover

Allow your body adequate time to rest and recover between runs. Rest days are crucial for muscle repair and preventing overuse injuries. Incorporate activities like stretching or yoga on rest days to stay active.

While running and jogging offer numerous health benefits, they also come with certain risks, especially if not done correctly. Here are some common risks involved while running and jogging:

1. Overuse Injuries

Repeated stress on muscles, joints, and bones can lead to overuse injuries such as shin splints, stress fractures, and tendonitis. To prevent these injuries, incorporate rest days into your routine.

2. Dehydration

Running, especially in hot weather, can lead to dehydration, causing symptoms like dizziness, fatigue, and headaches. Ensure you drink plenty of water before, during, and after your runs to stay hydrated and maintain performance.

3. Heat Exhaustion

Running in high temperatures can result in heat exhaustion, characterised by heavy sweating, weakness, and nausea. To avoid this, run during cooler parts of the day, wear light clothing, and stay hydrated.

4. Improper Footwear

Wearing the wrong running shoes can cause blisters, foot pain, and long-term joint issues. Invest in good running shoes that provide proper support and replace them regularly to avoid these problems.

5. Poor Running Form

Incorrect running can lead to muscle strain and joint pain, particularly in the knees and lower back. Focus on maintaining good posture, keeping your back straight, and landing softly on your feet to reduce the risk of injury.

6. Muscle Cramps

Sudden, painful cramps can occur during or after a run, often due to dehydration or inadequate stretching. Ensure you warm up properly, stay hydrated, and include stretching exercises in your routine to prevent muscle cramps.

Running and jogging are fantastic ways to improve fitness and mental health, but it's important to prioritise safety to avoid injuries and other hazards. Here are a few safety precautions that provide you with a safer and more enjoyable experience:

1. Start with a Health Check

Before beginning any new exercise regimen, it's advisable to get a health check-up, especially if you have any pre-existing conditions. Consulting with a healthcare professional can help tailor a running plan that suits your fitness level and health status.

2. Choose the Right Terrain

Select running routes that are safe and suitable for your fitness level. Avoid uneven, rocky, or slippery surfaces that can increase the risk of falls and injuries. Running on softer surfaces like grass or dirt trails can also reduce the impact on your joints.

3. Monitor Weather Conditions

Be mindful of the weather and adjust your running plans accordingly. Opt for early morning or evening runs in extreme heat to avoid heatstroke. During cold weather, dress in layers to stay warm, and be cautious of icy patches that could lead to slips.

4. Safety in Numbers

Whenever possible, run with a partner or join a running group. Running in numbers not only enhances safety but also adds a social element to your workout. If you prefer running alone, let someone know your route and expected return time.

5. Use Technology Wisely

Utilise technology such as fitness trackers and mobile apps to track your runs and stay motivated. However, avoid being overly dependent on your phone while running. Focusing on your surroundings rather than on your screen can help you stay safe.

Running offers numerous health benefits, including improved cardiovascular health, enhanced mental well-being, and effective weight management. However, according to data published in Runner's World, approximately 25% of adults don't meet the WHO recommendation of moderate physical activity for 150 to 300 per week.

This negatively affects one's overall health. Hence, keeping these benefits discussed above in mind, make sure to run or jog at your convenient time and see how running is good for health.