- Benefits of Running – 6 Ways Running Improves Your Health
- 1. Running makes you happier.
- 2. Running helps you lose or maintain weight
- 3. Running strengthens your knees (and your other joints and bones, too)
- 4. Running will keep you sharper, even as you age.
- 5. Running reduces your risk of cancer
- 6. Running adds years to your life
- 11 Reasons to Start Running
- 30 Convincing Reasons to Start Running Now
- 2. Make new friends
- 3. Save some cash
- 4. Visit the doctor less
- 5. Eat more carbs
- 6. Keep it interesting
- 7. Live longer
- 8. Get primal
- 9. Feel the burn
- 10. Bring sexy back
- 11. Boost memory
- 12. See the sunny side
- 13. Get a natural glow
- 14. Improve self-esteem
- 15. Stay steady
- 16. Turn down the pressure
- 17. Build stronger bones
- 18. Get an energy boost
- 19. Take your furry friends
- 20. Strengthen that core
- 21. Sleep better
- 22. Do it year-round
- 23. Jam out to speed up
- 24. Check off those goals
- 25. Show your heart some loving
- 26. Run stress away
- 27. Be one with nature
- 28. Increase stamina
- 29. Get there faster
- 30. Sound a pro
- 11 Benefits of Treadmills That Will Make You Want To Run More
- Benefit #1: Reduced Impact
- Benefit #2: You Are In Control
- Benefit #3: They Simulate Race Courses
- Benefit #4: Mental Health And Motivation
- Benefit #5: Heart Health
- Benefit #6: Treadmills Are Convenient, Safe, And Private
- Benefit #7: Weight Loss
- Benefit #8: Muscle Building
- Benefit #9: Improved Joint Flexibility
- Benefit #10: Easy To Use
- Benefit #11: Building Bone Density
- 12 Science-Backed Reasons Running Is *Really* Good for You
- 10 Benefits Of Running That Will Make You Want To Start Right Now
- 1. Running Makes You Fitter
- 2. Running Can Help You Lose Weight
- 3. Running Clears The Head
- 4. Running Is A Great Way To Meet Up With Old Friends (And Make New Ones)
- 5. Running Provides Motivational Targets For Your Exercise
- 6. Running Helps You Explore New Places
- 7. Running Is Cheap
- 8. Running Can Make You Feel Happier Immediately
- 9. Running Improves Your Memory
- 10. Running Sharpens Up Your Brain
- 11 Benefits of Running That Will Make You Want To Start Right Now
- 11. You Don’t Have To Do Much Running To Benefit
Benefits of Running – 6 Ways Running Improves Your Health
You’ve probably heard the saying, “Exercise is medicine.” Well, it’s not just a saying; it’s the truth. Scientific research proves that regular exercise (150 minutes per week, which is about 30 minutes, five times per week)—and running in particular—has health benefits that extend well beyond any pill a doctor could prescribe.
Studies have shown that running can help prevent obesity, type 2 diabetes, heart disease, high blood pressure, stroke, some cancers, and a host of other unpleasant conditions. What’s more, scientists have shown that running also vastly improves the quality of your emotional and mental life. It even helps you live longer.
1. Running makes you happier.
If you’ve been working out regularly, you’ve already discovered it: No matter how good or bad you feel at any given moment, exercise will make you feel better. And it goes beyond just the “runner’s high”—that rush of feel-good hormones known as endocannabinoids.
In a 2006 study published in Medicine & Science in Sports & Exercise, researchers found that even a single b exercise—30 minutes of walking on a treadmill—could instantly lift the mood of someone suffering from a major depressive order.
In a May 2013 study in Medicine & Science in Sports & Exercise in which rats and mice got antidepressant- effects from running on a wheel, researchers concluded that physical activity was an effective alternative to treating depression.
Related: Discover how to run 10, 50, or even 100 pounds off with Run to Lose.
And even on those days when you have to force yourself out the door, exercise still protects you against anxiety and depression, studies have shown.
Moderate exercise may help people cope with anxiety and stress even after they’re done working out, according to a 2012 study published in Medicine and Science in Sports & Exercise.
A 2012 study in the Journal of Adolescent Health proved that just 30 minutes of running during the week for three weeks boosted sleep quality, mood, and concentration during the day.
Ever heard someone call running their “drug”? Well, apparently, it actually is pretty similar. A 2015 study in Neuropharmacology showed that running causes the same kind of neurochemical adaptations in brain reward pathways as some addictive drugs.
2. Running helps you lose or maintain weight
You know that exercises burns calories while you’re working out. The bonus is that when you exercise, the burn continues after you stop. Studies have shown that regular exercise boosts “afterburn”—that is, the number of calories you burn after exercise. (Scientists call this EPOC, which stands for excess post oxygen consumption.) That’s kind of getting a paycheck even after you retire.
And you don’t have to be sprinting at the speed of sound to get this benefit. This happens when you’re exercising at an intensity that’s about 70 percent of VO2 max. (That’s a little faster than your easy pace and a little slower than marathon pace.)
3. Running strengthens your knees (and your other joints and bones, too)
It’s long been known that running increases bone mass, and even helps prevent age-related bone loss.
But chances are, you’ve had family, friends, and strangers warn you that “running is bad for your knees.” Well, science has proven that it’s not.
In fact, studies show that running improves knee health, according to Boston University researcher David Felson in an interview with National Public Radio.
“We know from many long-term studies that running doesn’t appear to cause much damage to the knees,” Felson said. “When we look at people with knee arthritis, we don’t find much of a previous history of running, and when we look at runners and follow them over time, we don’t find that their risk of developing osteoarthritis is any more than expected.”
4. Running will keep you sharper, even as you age.
Worried about “losing it” as you get older? Working out regularly will help you stay “with it.” A 2012 study published in Psychonomic Bulletin & Review concluded that the evidence is insurmountable that regular exercise helps defeat age-related mental decline, particularly functions task switching, selective attention, and working memory.
Studies consistently found that fitter older adults scored better in mental tests than their unfit peers.
What’s more, in stroke patients, regular exercise improves memory, language, thinking, and judgment problems by almost 50 percent.
The research team found “significant improvements” in overall brain function at the conclusion of the program, with the most improvement in attention, concentration, planning, and organizing.
5. Running reduces your risk of cancer
Maybe running doesn’t cure cancer, but there’s plenty of proof that it helps prevent it.
A vast review of 170 epidemiological studies in the Journal of Nutrition showed that regular exercise is associated with a lower risk of certain cancers.
What’s more, if you already have cancer, running (with your doctor's approval) can improve your quality of life while you’re undergoing chemotherapy.
6. Running adds years to your life
Even if you meet just the minimum of amount of physical activity—(30 minutes, 5 times per week), you’ll live longer. Studies show that when different types of people started exercising, they lived longer.
Smokers added 4.1 years to their lives; nonsmokers gained 3 years. Even if you’re still smoking, you’ll get 2.6 more years. Cancer survivors extended their lives by 5.3 years. Those with heart disease gained 4.
11 Reasons to Start Running
Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
Cantwell JD. Cardiovascular aspects of running. Clin Sports Med. 1985;4(4):627-40.
National Institutes of Health. NIH Osteoporosis and Related Bone Diseases National Resource Center. Exercise for Your Bone Health. Updated October 2018.
Guiney H, Machado L. Benefits of regular aerobic exercise for executive functioning in healthy populations. Psychon Bull Rev. 2013;20(1):73-86. doi:10.3758/s13423-012-0345-4
Hoveida R, Alaei H, Oryan S, Parivar K, Reisi P. Treadmill running improves spatial memory in an animal model of Alzheimer's disease. Behav Brain Res. 2011;216(1):270-4. doi:10.1016/j.bbr.2010.08.003
Kalak N, Gerber M, Kirov R, et al. Daily morning running for 3 weeks improved sleep and psychological functioning in healthy adolescents compared with controls. J Adolesc Health. 2012;51(6):615-22. doi:10.1016/j.jadohealth.2012.02.020
Zamani sani SH, Fathirezaie Z, Brand S, et al. Physical activity and self-esteem: testing direct and indirect relationships associated with psychological and physical mechanisms. Neuropsychiatr Dis Treat. 2016;12:2617-2625. doi:10.2147/NDT.S116811
Boecker H, Sprenger T, Spilker ME, et al. The runner's high: opioidergic mechanisms in the human brain. Cereb Cortex. 2008;18(11):2523-31. doi:10.1093/cercor/bhn013
- Boecker H, et al. The Runners High: Opioidergic Mechanisms in the Human Brain. Cerebral Cortex. 2008;18(11):2523-2531. doi:10.1093/cercor/bhn013.
- Fernandes MFA, et al. Leptin Suppresses the Rewarding Effects of Running via STAT3 Signaling in Dopamine Neurons. Cell Metabolism. 2015;22(4):741-749. doi:10.1016/j.cmet.2015.08.003
- Guiney H, Machado L. Benefits of regular aerobic exercise for executive functioning in healthy populations. Psychonomic Bulletin & Review. 2012;20(1):73-86. doi:10.3758/s13423-012-0345-4.
- Kalak, N, et al. Daily Morning Running for 3 Weeks Improved Sleep and Psychological Functioning in Healthy Adolescents Compared With Controls. Journal of Adolescent Health. 2012;51(6):615-622.
- Mota MR, et al. Effects of treadmill running and resistance exercises on lowering blood pressure during the daily work of hypertensive subjects. Journal of Strength & Conditioning Research. 2009
- Nokia, MS, et al. Physical Exercise Increases Adult Hippocampal Neurogenesis in Male Rats Provided it is Aerobic and Sustained. J Physiol. 2016; 594: 1855-1873. doi: 10.1113/JP271552.
- Otto MW, Smits JAJ. Exercise for Mood and Anxiety, Proven Strategies for Overcoming Depression and Enhancing Well-Being. Oxford University Press. 2011.
- Sani SHZ, et al. Physical activity and self-esteem: testing direct and indirect relationships associated with psychological and physical mechanisms. Neuropsychiatric Disease and Treatment. 2016;Volume 12:2617-2625. doi:10.2147/ndt.s116811.
- Venckunas, T, Kamandulis, S. Interval Running Training Improves Cognitive Flexibility and Aerobic Power of Young Healthy Adults. Journal of Strength and Conditioning Research. 2016; 30(8): 2114-212. doi: 10.1519/JSC.0000000000001322.
Getting ready for your next charity 10K run? One of these training schedules can help beginners and experts a cross the finish line and set a personal best.
30 Convincing Reasons to Start Running Now
What promises a healthier body, a sunnier outlook, and the perfect opportunity to catch up? This is no infomercial. Running is one of the best butt-kicking, calorie-blasting workouts around. Still not convinced? Here are 30 reasons to hit the ground running.
Run, that is. Whether on the treadmill or in the park, it’s easy to rack up miles. Even better: Lace up your sneakers on your next vacation to explore a new place.
2. Make new friends
Tired of meeting duds at the bar? Check out local running groups or websites Meetup and hit the road with other health-minded folks. Twenty questions is just as good during a run (boozy brunches afterward are optional).
3. Save some cash
Forget fancy equipment or a pricey gym membership. When it comes to running, all you need is the right footwear.
25 Runners Share the Biggest Mistakes They Made as Beginners
4. Visit the doctor less
Apples aren’t the only things that keep the doctor away. Active people are less ly to develop colon cancer. And ladies, women who regularly engage in intense workouts running can reduce their risk of breast cancer by up to 30 percent.
5. Eat more carbs
Here’s an excuse to slurp up more spaghetti: During intense training ( preparing for a race), increasing carb intake can help your performance and boost your mood during harder runs.
Higher dietary carbohydrate content during intensified running training results in better maintenance of performance and mood state. Achten J, Halson SL, Moseley L. Journal of applied physiology (Bethesda, Md.
: 1985), 2003, Dec.;96(4):8750-7587.
6. Keep it interesting
Forget boring laps around a track. Interval training helps boost metabolism and rev cardiovascular fitness. Bonus: Research shows people who do intervals have more fun while running (really!) and might be more ly to keep it up.
High-intensity interval running is perceived to be more enjoyable than moderate-intensity continuous exercise: implications for exercise adherence. Bartlett JD, Close GL, MacLaren DP. Journal of sports sciences, 2011, Jul.;29(6):1466-447X.
7. Live longer
Not only do runners have fewer disabilities and remain active longer than their sedentary counterparts, but they actually live longer too.
And even as weekly running times decrease with age, the healthy benefits keep on ticking.Reduced disability and mortality among aging runners: a 21-year longitudinal study. Chakravarty EF, Hubert HB, Lingala VB.
Archives of internal medicine, 2008, Sep.;168(15):1538-3679.
8. Get primal
Turns out Bruce Springsteen was right: We were born to run. Running turned us from apes to humans and was used by our ancestors to elude prey.
9. Feel the burn
For a 160-pound person, running can burn more than 850 calories an hour.
10. Bring sexy back
Not only does having a rockin’ runner’s bod boost confidence in bed, but regular exercise can also help flexibility between the sheets—and get you in the mood more often.
11. Boost memory
Exercise has been shown to help keep the mind sharp. Hitting the track might also reduce symptoms of dementia and protect the brain against Alzheimer’s, even for those with a family history of it.Physical exercise protects against Alzheimer’s disease in 3xTg-AD mice.
García-Mesa Y, López-Ramos JC, Giménez-Llort L. Journal of Alzheimer’s disease : JAD, 2011, Sep.;24(3):1875-8908. Cognitive function in elderly marathon runners: cross-sectional data from the marathon trial (APSOEM). Winker R, Lukas I, Perkmann T. Wiener klinische Wochenschrift, 2010, Nov.
12. See the sunny side
Active folks see the glass as half full, even after they’re done sweating.Long-term effects of aerobic exercise on psychological outcomes. DiLorenzo TM, Bargman EP, Stucky-Ropp R.
Preventive medicine, 1999, Apr.;28(1):0091-7435. Exercisers achieve greater acute exercise-induced mood enhancement than nonexercisers. Hoffman MD, Hoffman DR.
Archives of physical medicine and rehabilitation, 2008, Mar.;89(2):1532-821X.
13. Get a natural glow
Believe it or not, working up a sweat can rid your pores of the gunk that clogs them and leads to breakouts.Dermcidin: a novel human antibiotic peptide secreted by sweat glands. Schittek B, Hipfel R, Sauer B.
Nature immunology, 2001, Dec.;2(12):1529-2908. A solid sweat session can also boost natural oils, keeping things fresh and healthy. (Just remember to remove makeup preworkout and wash gently afterward to avoid breakouts.
14. Improve self-esteem
Need another excuse to go green? Runners who ran outside and snagged a good view of nature showed increased self-esteem post-workout than those who had only unpleasant scenes to gaze at.The mental and physical health outcomes of green exercise. Pretty J, Peacock J, Sellens M. International journal of environmental health research, 2006, Feb.;15(5):0960-3123. Ahem, dreadmill.
15. Stay steady
Older runners keep their balance better than nonrunners, protecting their knees and tendons in the process. Be careful not to overdo it, though: Too much exercise can lead to stress injuries and bone loss.
Age-related degeneration in leg-extensor muscle-tendon units decreases recovery performance after a forward fall: compensation with running experience. Karamanidis K, Arampatzis A. European journal of applied physiology, 2006, Oct.
16. Turn down the pressure
Running is a natural way to keep high blood pressure at bay—and fast. Amping up workouts can help lower blood pressure in just a few weeks.The association of cardiorespiratory fitness and physical activity with incidence of hypertension in men. Chase NL, Sui X, Lee DC. American journal of hypertension, 2009, Feb.;22(4):1941-7225.
17. Build stronger bones
Resistance training is awesome, but word on the street is running might help produce even stronger bones than cranking out reps.Lean body mass and weight-bearing activity in the prediction of bone mineral density in physically active men.
Rector RS, Rogers R, Ruebel M. Journal of strength and conditioning research / National Strength & Conditioning Association, 2009, Jun.;23(2):1533-4287.
Running helps build the muscle that lower-impact workouts ignore, keeping bones healthier even as they age.
18. Get an energy boost
Feeling sluggish? Try going for a jog instead of lounging on the couch. Just one run can increase energy and decrease fatigue.Exercisers achieve greater acute exercise-induced mood enhancement than nonexercisers. Hoffman MD, Hoffman DR. Archives of physical medicine and rehabilitation, 2008, Mar.;89(2):1532-821X.
19. Take your furry friends
Dogs are man’s best friend for a reason, and they can be man’s best workout buddy too. Grab a leash and give your pet a new kind of treat.
20. Strengthen that core
A strong core improves posture, strengthens limbs, and helps make everyday activities a breeze. And whether you feel it or not, running engages your midsection, strengthening those all-important muscles. Bonus: A solid core can improve performance.
Does core strength training influence running kinetics, lower-extremity stability, and 5000-M performance in runners? Sato K, Mokha M. Journal of strength and conditioning research / National Strength & Conditioning Association, 2009, May.;23(1):1533-4287.
21. Sleep better
Runners tend to adapt to set sleeping routines in order to keep performance high. Even better: Running encourages higher quality sleep, which translates into better zzzs all night long.The sportsman readjustment after transcontinental flight: a study on marathon runners. Montaruli A, Roveda E, Calogiuri G. The Journal of sports medicine and physical fitness, 2011, Jan.;49(4):0022-4707.
22. Do it year-round
You can rack up the miles no matter what the weatherman says (just dress appropriately!). Temperatures still not just right? Jazz up the ol’ treadmill run to get the same health benefits indoors.
23. Jam out to speed up
Pop in headphones when running to increase speed and get a little energy boost. We won’t even judge your playlist.
24. Check off those goals
Studies suggest people who set and meet (or exceed) long-term fitness goals ( signing up for a half-marathon!) are more committed and satisfied with their exercise routines than those who trudge along aimlessly.
Dose relations between goal setting, theory-based correlates of goal setting and increases in physical activity during a workplace trial. Dishman RK, Vandenberg RJ, Motl RW. Health education research, 2009, Aug.;25(4):1465-3648.
Who doesn’t feel good about crossing items off their bucket list?
25. Show your heart some loving
People who run for just an hour a week can reduce their risk of heart disease by almost half compared to nonrunners.Exercise type and intensity in relation to coronary heart disease in men. Tanasescu M, Leitzmann MF, Rimm EB. JAMA, 2002, Nov.;288(16):0098-7484.
Reductions in incident coronary heart disease risk above guideline physical activity levels in men. Williams PT. Atherosclerosis, 2009, Sep.;209(2):1879-1484.
And for those already hitting the recommended physical activity guidelines (that’s 150 minutes of moderate-intensity activity each week), an extra spurt of exercise can lower your risk of heart disease even more. (Just be mindful not to overdo it and cause more damage than good.)
26. Run stress away
Ready to pull your hair out? Instead of tuning in to a brainless reality TV marathon, try running an actual marathon.
Not only does running boost the brain’s serotonin levels, regular exercise might actually remodel the brain, making it calmer and more stress resistant.The calm mouse: an animal model of stress reduction.
Gurfein BT, Stamm AW, Bacchetti P. Molecular medicine (Cambridge, Mass.), 2012, May.;18():1528-3658.
27. Be one with nature
Want to feel the grass tickle your toes? Try minimalist sneakers or nothing at all. Just be sure to ease into this type of running to avoid injuries.
28. Increase stamina
Running regularly will improve stamina, making workouts more enjoyable and productive. And let’s not forget that lasting longer isn’t restricted to the track—it’s useful in, uh, other areas as well.
29. Get there faster
Instead of a leisurely evening stroll, try a jog around the neighborhood instead. It’ll burn more calories in the same amount of time.
30. Sound a pro
Get in the know with our list of running lingo. Ready, set, run!
Originally published April 2014. Updated October 2016.
11 Benefits of Treadmills That Will Make You Want To Run More
You definitely already know that exercising on a regular basis is one of the best things that you can do for your body. Staying active is essential for so many different reasons and it isn’t only because of keeping your weight at a moderate level. Today we’re here to talk about the benefits of treadmills and why running on one can be better than running outdoors.
That being said, running is excellent for your health in general, but it’s even better when you have a treadmill in your own home. There are numerous health benefits that come with having a treadmill, plus a whole bunch of other advantages too. Keep reading our in-depth review of treadmills and the benefits they bring you!
Benefit #1: Reduced Impact
One of the big benefits when it comes to running on a treadmill is that it reduces the impact much better than running on the street or other outdoor surfaces. Every time you take a step while running on the pavement, dirt, or other even and hard surfaces your legs take a lot of impact, especially when you go fast.
Eventually, this can cause ankle, knee, and back problems because pavement is hard and stepping on rocks the wrong way too many times doesn’t help either. These are problems that can become very severe in our old age and even cause painful bone problems as we age.
A treadmill is great this way because they have a relatively soft surface to run on, not to mention the modern version come with some shock absorption too. This means that your joints take less impact.
There’s also the fact that the treadmill offers an even running platform that doesn’t throw any surprises your way.
They provide you with a reliable surface to run on that you know is not going to cause you joint pain and other aches.
Benefit #2: You Are In Control
Something else that will really benefit you if you choose to run on a treadmill is the fact that you are completely in control. Depending on your fitness level you may want to have a light workout or you might be an experienced runner wanting an intense workout. The point is that on a treadmill you can control all of the aspects to suit your fitness level to a tee.
You are in control of the warm up and cool down, the speed and incline, and even how much energy you expend on a certain amount of time. It’s great for people of all fitness levels because you can customize the workout to your liking. Even if you are a beginner you can make a treadmill work for you; you won’t be a beginner forever!
Plus most treadmills also come with programmable capabilities so you can customize your run down to the exact minute, kilometer, and speed too.
The best part is that you get to see what your fitness level is and how hard you are pushing your body.
This thanks to the fitness trackers and heart rate monitors that many models now come with, items which are great for seeing the progress you make over a certain period of time.
Benefit #3: They Simulate Race Courses
Another big advantage of running on a treadmill is that it can help you train for your next big race or that ultra-long marathon with ease. Being programmable isn’t just convenient because it also means that you can simulate a real race with them.
You can control the speed and the incline of a treadmill and that comes in really handy for race day.
Being able to train for a race in conditions that are as close as possible to the real thing is very important and can make the difference between winning or losing the race.
If you know what the terrain and the route of your next race are , you can program those statistics, such as the incline and pace, into the machine in order to get you as prepared as can be.
For every hill that stands in your way you can literally account for it months before you actually have to run the race.
Some of the newest models of treadmills actually come with specialized race simulation software.
Benefit #4: Mental Health And Motivation
The next big boost that you get from running on a treadmill is that it can really help your brain function better, be healthier, and make you feel much happier.
The first reason for this is because running and aerobic exercises biking cause your brain to release increased amounts of endorphins. Endorphins are the chemical compounds in your brain which make you feel happy.
Therefore running on a treadmill at home can directly contribute to the relief of depression and anxiety.
You’ve probably heard of something called the runner’s high, which is when a runner has gone a far distance and feels a sensation of elated euphoria and happiness.
For some, it may feel you are on happy pills, but it’s actually all because of the naturally occurring endorphins induced by running.
It’s actually also shown that something called endocannabinoids is produced during physical exercise, another naturally occurring brain chemical that makes you feel happy.
Feeling happier on a regular basis will make you more satisfied with every workout, thus contributing towards more motivation to run even harder the next time.
Being able to completely control the way you run is a big motivating factor too. Plus there’s the fact that you can listen to music, read a book, or even watch TV as you run on your treadmill.
Finding the motivation to run has never been easier thanks to the many options that treadmills give you.
Benefit #5: Heart Health
Perhaps one of the biggest benefits that come along with running on a regular basis is that it is great for your cardiovascular health, or in other words the health of your heart.
For one, regular aerobic exercise helps to increase the strength of your heart and the circulation of blood in your body.
More circulation actually means that your muscles get more oxygen, thus being able to work harder for longer and getting more results from every run too.
A stronger heart also means lowering your blood pressure, something which is essential for sufferers of high blood pressure. This can go a long way in preventing heart disease and the risk of suffering something a heart attack.
Another heart benefit you get from running on a treadmill is that it decreases bad cholesterol and increases good cholesterol.
This helps to combat heart and blood vessel disease by keeping your arteries clear of fatty blockages.
On a side note, most treadmills come with a heart rate monitor which lets you keep a close eye on your heart rate, something which is useful if you are concerned with your heart health.
Benefit #6: Treadmills Are Convenient, Safe, And Private
Another really big benefit that comes along with running on a treadmill is that it is very convenient. You don’t have to go anywhere to run on it. You don’t need to go to the gym to exercise and you don’t have to run on the road either. It’s really convenient to own a treadmill because you can easily work out at any time of the day and you can even watch TV while you do it.
Running on a treadmill is much safer than running outdoors.
It’s a lot safer because you don’t run the risk of being hit by a car while running on the sidewalk or road, something which is a pretty big problem during the night time.
This is especially true for women who are vulnerable to harassment when they are running alone. Plus running at home on your own treadmill is private which is great if you don’t people watching you while you work out.
Benefit #7: Weight Loss
The next reason as to why running on a treadmill is great is because it can help you lose weight pretty quickly. Running on a treadmill can easily burn away 100 calories for every mile that you run.
Thus if you run 6 miles in one hour you can burn 600 calories; that’s a lot. You can burn even more calories if you run at full speed and add a serious level of intensity to your workout.
Running is actually better for weight loss than other aerobic exercises such as cycling so that’s definitely another plus.
Benefit #8: Muscle Building
You may think that running is only good for your cardio and stamina, but that definitely is not the case because it does so much more. Running does, of course, use your muscles and that means building those same muscles too. The more you run the more the muscles in your legs will build up.
Therefore the more you run the stronger your leg muscles will get. Depending on how you run, say with your abdominal muscles flexed, you can help increase your core strength too. Running can even build up your arm muscles simply due to the fact that you swing them while you run.
Running on a treadmill truly does have endless benefits.
Benefit #9: Improved Joint Flexibility
Joint flexibility is really important in terms of staying mobile and remaining upright, especially in your old age.
Increased joint flexibility can combat degenerative bone diseases, arthritis, and other conditions which limit flexibility.
Running on a treadmill on a regular basis will reduce the risk of getting conditions which limit flexibility and mobility. Or if it doesn’t stop you from getting those conditions, it will at least slow them down and keep you more mobile.
Benefit #10: Easy To Use
Something that we personally really love about treadmills is that they are extremely easy to use and require virtually no effort to set up or get going.
All you need to do is to press some buttons on the control panel, choose the settings you want, and start running.
Even if you don’t understand the treadmill completely, they all come with instruction manuals and that makes things as easy as could possibly be.
Benefit #11: Building Bone Density
A really great part about running on a regular basis is that you will help to build your bone density. What bone density refers to is the amount of minerals in your bones that contribute to their strength and durability. The more you run the more minerals will be present inside your bones, thus making them stronger.
Having a higher bone density aids in combatting diseases such as osteoporosis, a disease which makes your bones brittle and your joints painful to move.
Load bearing exercises such as running are great for strengthening bones, plus the treadmill is a great way to run without injuring your joints due to it being a lower impact exercise.
As you can see there are a great number of advantages you get from running on a regular basis, plus there are even more benefits if you are lucky enough to own your own treadmill. Using a treadmill, you can reduce the risk of heart disease, diabetes, and joint related health problems.
You can increase your muscle strength and stamina, plus you can increase the strength of your bones too. Treadmills are safe, private, convenient, and really easy to use as well.
We hope that we could shed some light on the many benefits of treadmills because we want to keep you healthy and a great way to do that is with everybody’s favorite workout tool!
12 Science-Backed Reasons Running Is *Really* Good for You
Never been a fan of running? We're about to change your mind. Start chasing these awesome benefits of running.
Vadim Martynenko / Shutterstock
Running is the king of cardio. Running even five to 10 minutes a day, at slow speeds (how does a nice 12-minute mile sound to you?) is associated with a drastically reduced risk of dying from cardiovascular disease, according to a landmark study in the
Journal of the American College of Cardiology
. Compared with never-runners, regular runners have half the chance of dying from heart disease. Every time you run, you decrease your resting heart rate, so your heart doesn't need to work as hard, says exercise physiologist Greg Justice, founder of AYC Health & Fitness in Kansas City.
Reflex Life / Shutterstock
When you run, your brain pumps out two powerful feel-good chemicals, endorphins and endocannabinoids, explains Justice. The latter sounds a lot cannabis, right? That's for a reason.
Chemically, the endocannabinoids your body produces during a run aren't all that different from marijuana's mood-altering chemical, THC.
The most studied mid-run endocannabinoid, called anandamide, was actually discovered when scientists were trying to figure out how pot gets people lit.
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Medicine & Science in Sports & Exercise
study of nearly 100,000 runners and walkers found that, nope, running doesn't up the risk of osteoarthritis—even people who cover 26.2 miles on the regular. In fact, the study showed runners were half as ly to suffer from knee osteoarthritis compared with walkers.
Surprised? Every time you pound the pavement, you stress your bones and cartilage, just your muscles, causing them to spring back stronger, explains Janet Hamilton, C.S.C.S., an exercise physiologist with Running Strong in Atlanta.
Low-impact exercises walking, spinning or swimming don't have the same bone-building benefits of running.
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Running requires a lot of fuel (aka calories). In fact, the average 150-pound person will burn about 12.2 calories per minute running a 10-minute mile, Hamilton says. Not too shabby, eh? And that's the body benefit of running on flat terrain. Head outside where wind and hills up your effort and you can expect to burn even more. (Related: The Top 3 Hill Workouts for Runners)
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Your body's biggest muscles are all in your legs, and running is advantageous to all of them: your inner and outer thighs, your gluteus maximus, quads, hamstrings, and calves, Justice says. It's a dozen leg workouts in one.
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The lower body isn't the only part of you that feels the benefits of running.
It's a core-carver, challenging not only your six-pack rectus abdominis, but also the deeper core muscles, including your obliques, erector spinae, and transverse abdominis.
Those deep muscles play important roles stabilizing your spine, transferring power between your swinging arms and legs and sucking in your gut, Justice says. (Related: How to Tone Your Abs During Any Workout)
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Traveling for work? Don't belong to a gym? Have only 10 minutes to work out? Whatever your workout constraints, you can still run, explains Hamilton. “That's an extra advantage for busy women who can't seem to make other workouts or classes fit their lifestyle.” And remember: The best workout is the one you'll actually do. (Related: 7 Bodyweight Exercises for Busy Women)
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The running community is a strong one and the community benefits of running are often immeasurable.
“I can't think of a better place to find wellness-focused people than a running group,” says Debora Warner, founder and program director for Mile High Run Club, a running-only fitness studio in New York City.
Whether you join a running club or a charity's running team, or just take a look around during your first 10K, you'll be amazed at all the support and good vibes you get.
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“Many runners find that the time alone allows them to think and problem solve,” Hamilton says. “Taking a run-break from a stressful project can help you return feeling refreshed and insightful.” A mounting body of research shows that meditation can boost your gray matter, improve focus, and fight depression and anxiety.
While running is no substitute for the help of a trained human professional, an ACSM's Health and Fitness Journal
study showed that physical activity acts as an effective alternative to treating depression. Combine your miles with a pre- or post-workout meditation session, and the benefits are substantial, research published in the journal
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Can't remember what you had for lunch yesterday, or where you put your favorite pair of New Balances after last week's Barry's Bootcamp session? Lace up and hit the road, because going for a run can directly affect your brain in the short and long term.
A 2014 study at the University of British Columbia revealed that regular aerobic exercise—the kind that gets your heart rate up and makes you sweat, à la SoulCycle or running—can boost the size of your hippocampus. And that's a good thing: The hippocampus is the area of the brain involved in verbal memory and learning.
(In fact, time on the treadmill may counteract Alzheimer's symptoms.)
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“With running, there's not much of a 'learning curve' there might be for other fitness activities group dance classes, Olympic lifting, CrossFit, or yoga,” Hamilton says. “Running's also not as form-dependent as swimming, and because running is a such a natural motion, if you don't overthink it, your reflexes will just kick in.” And away you go!
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You don't need to be a marathon runner to reap all these running-related rewards. Instead, according to a meta-analysis published in the
Mayo Clinic Proceedings
, running just 50 minutes per week—the equivalent of one six-mile run or two 5Ks—can protect the body from risk for stroke, arthritis, diabetes, high cholesterol, high blood pressure, and some cancers.
10 Benefits Of Running That Will Make You Want To Start Right Now
It’s wise to take it slow at the start of whatever sport you decide to take up, but it’s especially important with running. That’s because running can be an absolute chore at first. Within a minute you’re breathing hard, muscles start screaming at you within five, and after ten a lot of people have convinced themselves they won’t bother with running again.
However, if you take it easy at the start and don’t put any pressure on yourself to run quickly, it won’t be long until its charms become clear. Here are seven reasons you’ll fall in love with running if you give it a chance.
1. Running Makes You Fitter
Well, obviously. Running is primarily a terrific way to improve your cardiovascular fitness, which reduces the risk of all manner of conditions, including heart disease, type 2 diabetes, high blood pressure and strokes. It’s also a great way to lose weight, more on which is coming up right… now.
2. Running Can Help You Lose Weight
If you want to be healthy, then maintaining a healthy weight should be right at the top of your to-do list, and running will help you tick that off in double-quick time.
You burn a whole lot of calories when running, especially if you chuck in a few sprint sections during your run or power through your local parkrun.
And even if you just maintain a nice steady pace for 45 minutes, you’re going burn more calories than when you push yourself to the limit in a 20-minute HIIT session.
3. Running Clears The Head
Your mental health can benefit from running just as much as your physical fitness. Running is your own time, away from the stresses of day-to-day life, and the endorphin rush you get from the activity is a great pick-me-up.
4. Running Is A Great Way To Meet Up With Old Friends (And Make New Ones)
If your busy schedule makes it tough to meet up with people and stick to your exercise plan, then start convincing your friends to join you on a run. Or, if you’re short of running buddies, join a running club and you’ll make a whole bunch of new friends in record time.
5. Running Provides Motivational Targets For Your Exercise
All too often people have admirable but vague goals in mind when they start exercising, losing weight or getting fitter, which are poor motivators if you don’t see quick results.
With running, though, you can forget those and instead set clear targets running 5K without stopping, or signing up and preparing for a half or full marathon. Or, if you’re an experienced runner, you can work on improving your best times.
In the course of hitting those precise targets, you’ll find that things weight loss come naturally.
6. Running Helps You Explore New Places
Whether it’s a short jog around a city on a weekend break, or a long trail run around a National Park, running is an excellent way to see more of the world.
7. Running Is Cheap
You can spend huge amounts on running if you so desire, splurging on the best gear and wearable technology, but you absolutely don’t have to. Once you have a pair of running shoes and one outfit to wear, you can put your wallet away.
8. Running Can Make You Feel Happier Immediately
Runners are happier, more positive and have higher self-esteem, according to a study by Glasgow Caledonian University of more than 8,000 pavement pounders, who scored 4.4 on the Oxford Happiness Scale. The average score is 4. Another study found that the mental health benefits of running were almost instantaneous.
9. Running Improves Your Memory
Always forgetting where you left your car keys? Start running instead, because regular aerobic exercise increases the size of your hippocampus, an area of the brain responsible for memory and learning, according to a study from the University of British Columbia. The research found that weight training doesn’t have the same beneficial brain effect.
10. Running Sharpens Up Your Brain
The brains of runners have better-connected neural pathways essential for higher-level cognitive functions than sedentary people, according to the University of Arizona. Areas that worked especially well were those involved in working memory, multitasking, attention, decision-making and spatial and visual awareness.
Written by Nick Harris-Fry for Coach and legally licensed through the Matcha publisher network. Please direct all licensing questions to email@example.com.
11 Benefits of Running That Will Make You Want To Start Right Now
It’s wise to take it slow at the start of whatever sport you decide to take up, but it’s especially important with running. That’s because running can be an absolute chore at first. Within a minute you’re breathing hard, muscles start screaming at you within five, and after ten a lot of people have convinced themselves they won’t bother with running again.
However, if you take it easy at the start and don’t put any pressure on yourself to run quickly, it won’t be long until its charms become clear. Here are 11 reasons you’ll fall in love with running if you give it a chance.
11. You Don’t Have To Do Much Running To Benefit
You might be looking at all of the above benefits and thinking “sure, but how much do I have to run?” The happy answer is really not much at all if you don’t want to. Research published in the British Journal of Sports Medicine that looked at the results of 14 previous studies on a total of over 230,000 people found that doing any amount of running was good for you.
The study found that runners had a 27% lower risk of early death from any cause, a 30% lower risk of early death from cardiovascular problems and a 23% lower risk of early death from cancer. It also found that these benefits could be gained from running once a week, or for 50 minutes a week, and the risk of early death did not reduce more if you did more running.
A note of caution: the study simply showed an association between running and these beneficial health outcomes, rather than definitively proving one causes the other. But still, go out and run – it’s almost definitely going to do you some good, even if you only get out once a week.
By Nick Harris-Fry, Coach