11 Benefits of Running That Experts and Research Say Will Change Your Body and Brain
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Most days, restaurateur and chef Zhan Chen is on his feet for hours on end. Between cooking up dishes at the popular New York Cantonese American restaurant Potluck Club and working on their forthcoming sister restaurant Phoenix Palace, he wouldn’t have it any other way. But in the chaos of making a name for himself within the city’s restaurant industry, he recognized it was important for him to take care of himself, too. That’s when he began running.
“I started running a few years ago, and I used to tell my friends that I didn’t have any time to make it a regular habit,” Chen told GQ. “But now I can’t imagine it not being a part of my every week. It’s a good way to clear my head and start the day by getting my body moving. It’s my time, and during it, I also have the opportunity to plan out what I have to do throughout the rest of my day.”
Most frequently logging between three and five miles on New York’s West Side Highway before heading into Chinatown to buy ingredients from local merchants, Chen says that the practice is meditative for him. “Before this, I didn’t do anything for myself. It feels good to take that initiative.”
Chen’s not the only person who craves the meditative qualities and endorphin boost that pounding pavement provides. And the best part is that, unlike getting into lifting heavy or cycling, there’s no jazzy equipment necessary to tackle some miles aside from a good pair of sneakers.
“If you want to get into running, leave your ego at the door,” suggests David Jou, DPT, co-founder of MotivNY, a physical therapy studio in New York. “Starting to run can be a humbling experience and one that takes time and patience before it becomes truly enjoyable. Whether it’s running with music or taking a scenic route, try to keep it fun when you’re just picking up the sport.”
Intrigued—but not sold? These 11 science- and expert-backed benefits of running will persuade you to lace up and get moving.
1. It’s great for your cardiovascular health
For optimal cardiovascular health, the Centers for Disease Control (CDC) recommends 150 minutes of moderate-intensity activity or 75 minutes of vigorous activity per week (or a combination of the two). So, good news: Whether you’re a not-so-washed-up high school track nerd or a back-of-the-pack guy, you’ll get the rewards of running regardless of your pace. The more often you run, the more you give your muscles—including your heart—a solid workout. As a result, science indicates that you’ll experience cardiac strengthening, which results in a more efficient and resilient cardiovascular system.
2. It builds muscular strength
“Running engages the full body with a bias towards the legs, of course,” says Jou. “Since it recruits practically every muscle in the body, it serves as a very effective workout.”
A 2015 study published in Exercise and Sport Sciences Reviews found that aerobic exercise, including running, can result in muscle hypertrophy (AKA: growth). Willing to really kick things into high gear? Sprint intervals can also be swapped for leg day, as channeling your inner Fred Kerley forces you to lift your knees, fire your glutes, and, more often than not, beg for a massage the next morning.
3. It reduces stress
“Running is a major stress reliever,” says Kim Yee, a USATF and RRCA-certified run coach. “I like to visualize it like you have a wet towel, soaked with all of your anxieties, and as you move, you have the opportunity to wring it out with every step. To me, that’s super freeing.”
Don’t just take Yee’s word for it, either. A 2020 review of 116 studies shows strong evidence that running can be an effective way to help address a slew of mental health challenges, including stress and anxiety.
4. It’s a tool for weight management
Generally speaking, running burns calories and increases your metabolic rate. Research even shows that cardiovascular activity, including running, can effectively reduce belly fat. The catch here: You want to make sure that you’re operating from a plan that is sustainable if weight management is your primary goal. Jou recommends sticking to the golden rule: No more than a 10 percent increase in mileage weekly.
“There isn't a rulebook on the safest amount to start running since it's so athlete-dependent,” he says. “But wherever you’re at, commit to only adding 10 to 15 percent weekly, and build in a down week with less mileage every fourth week.” In practice, this could look like 10 percent dip for a week’s time and then you start to add mileage again.
5. It can reduce your risk for many chronic diseases
Running can also lessen the likelihood of type 2 diabetes, heart disease, many types of cancer, depression and dementia, and anxiety, according to the CDC. If you already have a condition like type 2 diabetes or heart disease, make sure you consult with a physician before taking on any sort of regular exercise routine. And once you have the OK? Get moving with a friend to use accountability to your advantage.
6. It can be the anchor for other healthy habits
There’s a reason why top CEOs talk about their affinity for morning workouts and cold plunging: Investing in yourself first thing in the day can be the secret sauce to a domino effect of productivity and other good-for-you habits. While running at any time of day is linked with a slew of positive outcomes, morning exercisers reported feeling more productive at work than night exercisers, according to data from Velotric.
“When you have a good run, it encourages you to be mindful of the other things in your life that make you feel good, too,” says Yee. “So, when I’m on track with my running, I’m more likely to be mindful of what I’m eating, how I’m speaking to myself, who I’m spending my time with—that sort of stuff.”
7. It can improve your mood
A study from earlier this year suggests that regular running can have similar effects as antidepressants in relieving symptoms of depression and anxiety. For a while, many thought that endorphins—the body’s opiate-like hormones that help your muscles feel better and push past pain—were responsible for that feel-good sensation. But in actuality, research demonstrates that’s where endocannabinoids (the tiny neurotransmitters responsible for that oh-so-lovely runner’s high) come into play.
A 2021 study published in the journal Psychoneuroendocrinology analyzed 64 runners who had their opioid receptors blocked using a drug called naloxone. This prevented the absorption of endorphins but still revealed high endocannabinoid levels in the blood. Meaning: Participants reported feeling decreased anxiety and increased euphoria, showing that the endocannabinoids have a direct impact on improved mood.
8. It can help you find community
“Wherever you are, there’s almost always access to community within running,” says Yee, who coaches for Nike in New York and also captains a crew called Old Man Run Club. “I love the opportunity to interact with new people, and if you’re new to an area, running is an excellent way to make new relationships which can be really difficult as you get older.”
Not entirely sure where to start when it comes to finding a local run crew? Run specialty stores always have the intel on local groups, and social media can be a major asset to finding other runners in your neighborhood.
9. It can help you set new goals
The thing about running, like many other fitness modalities, is that once you realize you’re kind of enjoying the process—you want more. That longing for something else encourages even the newest athlete to set some fresh goals and level up. “I’ve been able to surprise myself through running,” says Yee. “And there’s so much value in that, the excitement that comes with setting a goal and going after it, proving to yourself that you’re capable.”
Not sure where to start when it comes to choosing your next race? Yee recommends picking a new course and doing it with a friend. “Everyone has their own motivation for getting up and going for a run,” she says. “But being able to do that with someone else and experience something new together is really special.”
10. It can improve your sleep quality
Moderate to vigorous exercise can increase sleep quality for adults by reducing sleep onset —or the time it takes to fall asleep—according to one October 2018 study. It also betters the amount of slow-wave (or deep) sleep you can get, regardless of what time of day you’re slipping into your sneakers.
11. It can get you out in nature
Whether you’re lacing up for a run or simply getting some fresh air on a walk or hike, getting active outside can be a major game changer for both your mental and physical well-being. Research shows that the synergistic combination of exercise and exposure to nature presents benefits greater than doing the same indoors. Add in the opportunity to explore new neighborhoods, and you have a whole new reason to take your miles outdoors.
Originally Appeared on GQ
