Running and jogging

Running has been increasingly popular for decades. That’s not surprising considering its exercise brags: It requires little equipment, just a pair of running shoes. It’s a workout you can do on your own time and take with you if you’re away from home (no gym or class times to worry about). It’s efficient. And it can be great for boosting cardiovascular fitness.

Running can deliver a host of both physical and mental health benefits (as can most types of exercise, of course). Here a few to know about that have specific links to running:

• Boosted Mood and Energy Levels A study published in 2018 found that running for as little as 15 minutes can improve mood and energy levels, and it had more of an effect for participants than meditation, deep breathing, progressive muscle relaxation, or guided imagery.  
• Boosted Memory, Focus, and Task-Switching Because running causes biochemical substances called endocannabinoids to be released in the bloodstream and into the brain, it optimizes brain function.  
• Better Respiratory Function Along with mental health benefits, running is linked to improved cardiovascular and respiratory function because each of those systems is getting more oxygen and better blood flow, says Bryant Walrod, MD, sports medicine physician at The Ohio State University Wexner Medical Center in Columbus.
• Improved Cardiovascular Health A research review published in 2020 found that increased rates of participation in running, regardless of how frequently you run, show lower risk of cardiovascular-related mortality.  
• More Muscle Strength Although running isn’t necessarily considered a strength workout, Morris says muscles in your lower body, like your hamstrings, glutes, and quads, definitely do get stronger with running (given that they have to fire up in order to keep you stabilized).
• Improved Bone Density A study published in 2021 looked at sprinters between ages 40 and 85, assessing their bone density using scans taken at the start of the study and again about 10 years later.  
   Those who ran regularly maintained bone strength, and some even improved their density over time, while those who’d reduced training saw a decline in bone health.
• Lower Risk of Chronic Disease This is thanks to running being linked to more regulated blood pressure, blood sugar, and body weight, Dr. Walrod says. And if it helps you hit the recommended benchmark of 150 minutes of weekly physical activity, you’ll decrease risk of some cancers, heart disease, and type 2 diabetes.  
   
• Living Longer According to a research review published in 2017, studies suggest runners have a 25 to 40 percent reduced risk of premature mortality and live approximately three years longer than nonrunners.  

And you don’t need to run every day to see benefits, Walrod says.

“Just getting started with a 10-minute run a few times a week can lead to health benefits,” he adds. “Increasing that amount slowly, by about 10 percent per week, can help ramp up the advantages in a meaningful way, without increasing injury risk.”