About six and a half million adults in the UK were regular runners from 2023-24, or just over 9% of the population.
Still, not everyone sticks to it. In one paper, 11% of people who said they wanted to run a marathon quit the sport entirely before they got close to the start line.
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But you don’t need to break records to see the health benefits of running. Here, we thought we’d share some of the (many) advantages of the sport – just in case you needed a little extra motivation.
1) It may be beneficial for your joints
You might have grown up hearing that running wrecks your knees (I did). But a systematic review of 17 studies found that “In the short term, running is not associated with worsening [patient-reported outcomes] or radiological signs of knee [osteoarthritis] and may be protective against generalised knee pain.”
2) It can boost your mood
A review of over 100 studies concluded that running appeared to have “important positive implications for mental health, particularly depression and anxiety disorders”.
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And another paper found that a single 10-minute run can help to boost participants’ mood and even executive function.
3) It could help you live longer
More proof that small efforts are far better than nothing in a 2015 paper, researchers noted that five to 10 minutes of running a day and/or running slower than 9.6km/hour was linked to a lower risk of all-cause and cardiovascular mortality.
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4) It’s really, really good for your heart
Running is a cardio workout, so perhaps it’s no wonder it’s so good for our hearts. It’s linked to lower cholesterol, better blood pressure, and a decreased risk of adverse cardiovascular events, like heart attacks or strokes.
5) It can strengthen your bones
Scientists found that marathon runners’ bones may be denser than those of their non-running counterparts.
6) It’s a great way to get a good night’s sleep
Exercise, especially exercise with outdoor light exposure (e.g. running in your local park) is linked to better sleep quality and improved sleep habits.
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7) It can make your legs stronger
Like walking, running can help to build your leg strength. But it can plateau after a while, which is why it’s important to mix in some strength training.
8) Your endurance will improve
Running trains the heart and lungs, meaning you’ll be able to exercise harder, for longer, once you get into the habit.
What about the downsides?
While running is good for us, there are some downsides.
A 2020 paper found that injury rates were about 20% among runners, especially those with weaker hips. The risk is higher for new runners.
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Strength training, including that which targets the hamstrings, knee-stabilising methods, hips, and glutes, can reduce your likelihood of getting injured.
Like HIIT, overdoing running can lead to insomnia. About a third of all runners are believed to suffer some form of overtraining syndrome.
If you notice mood changes, fatigue, poor sleep, and getting sick more often, get more rest and let your running shoes breathe for a while.
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Remember that running three days a week is enough to lower your risk of early death by 40%, and that five to 10 minutes of running does a lot of good.
