The top 9 health benefits of running

At ASICS, our founding philosophy is ‘sound mind, sound body’. We believe that the benefits of running are self-evident to anyone who’s been doing this type of exercise for a while. But, if you’re wondering if running is good for you or are unsure why running is good for you, we’ve compiled some scientifically-backed reasons which demonstrate running’s benefits.

We’ve broken these running benefits down into the physical benefits (‘sound body’) as well as the mental benefits of jogging (‘sound mind’).

What are the physical health benefits of running?

So, why is running good for you? Here are some of the key physical health benefits of running:

1. Running can help to burn calories

Running is a fantastic way to burn calories. If you want to torch fat or simply control your weight, adding running to your workout routine can work wonders for your goals. The time you need to devote to running will depend on your calorie-burning objectives and your current weight.

According to an article in a sports science journal, running at 5 mph for one hour will burn 606 calories for the average adult – that’s more than most other regular aerobic sports!

If you prefer to burn calories faster, you can introduce more high-intensity running into your training. High-intensity interval training (HIIT), for example, has become very popular over the last few years with people looking to burn fat in a short space of time.

2. Running can help to reduce stomach fat

Countless scientific studies have shown that aerobic exercises like running can reduce stomach fat. By sticking to a running plan while also improving your nutrition, you can seriously cut back unwanted stomach fat.

3. Running can help to regulate hunger

It is often said that losing weight is about 30% exercise and 70% diet. The good news is that running can help reduce your feelings of hunger according to studies. That means you will want to eat less – contributing to a virtuous circle where you don’t eat so much and therefore lose more weight.

4. Running can help to increase your lifespan

Even doing a small amount of regular running is proven to increase lifespan. One study published in the British Journal of Sports Medicine looked at the long-term effects of running on life expectancy. It found runners had a 27% lower risk of dying during the study period than non-runners, and they also had a 30% lower risk of death from heart diseases, and a 23% lower risk of dying from cancer.

5. Running can help maintain a healthy heart

Cardiovascular fitness is a well-known way to improve heart health. Countless studies prove that running is an excellent way to get ‘heart fit’. Running even for a short time (such 5 to 10 minutes) each day can lead to a significant improvement in the health of your heart. Running also helps optimise your body mass index (BMI), and lowers cholesterol and blood pressure too.

What are the mental health benefits of running?

Besides thinking about what does running for your body, it’s also helpful to know what it does for your mind. Here are some key mental health benefits of doing regular running exercises:

6. Running can help improve your sleep

Running is a great way of improving your sleep, and the good news is you don’t even have to do much of it. Even just a few short sessions per week can work wonders for your sleep patterns, helping you get a better quality of sleep and leading to better functioning during the day. According to theSleep Foundation, studies show exercise improves sleep quality, tackles insomnia and helps realign the body clock.

7. Running can help improve your mood & mental health

Countless studies have found a link between running and improved mental health. Regular exercise helps mood regulation, releases ‘happy chemicals' in the brain, and improves self-esteem. In fact, according to the NHS, regular exercise is believed to be a more effective treatment for mild depression than antidepressant medication!

Read about ASICS’ support for UK mental health charities.

8. Running can help to reduce stress

When we run, our brains release endorphins that improve our mood and help relieve stress levels. There is even research that suggests the chemicals released in your brain when you run can actually generate new neurons, effectively ‘rewiring’ your brain to cope better with stress in the long term. According to scientific studies, exercise can regulate the underlying physical causes of stress, including managing chemicals in our brain that make us feel ‘wired’. Running can also serve as a time out for your mind, where you stop thinking about the things that are stressing you out.

9. Running can help keep your mind young (learning and memory)

When it comes to brainpower and keeping your mind young as you age, nothing beats running. Regular exercise can help improve memory, focus and concentration, and your ability to move from task to task. It is also shown to help reduce the risk of dementia and other neurological conditions  - and it can deliver these benefits even if you start exercising later in life, according to research.

Experience the benefits of running today!

As the nine running benefits listed above show, going for a jog can help improve your health in multiple ways. One of the most appealing things about running is how little equipment you need to get started – all that’s required is a good pair of running shoes and some running clothing, and you can start experiencing running and jogging benefits right away!

At ASICS, we produce men’s running shoes and women’s running shoes for runners of all levels, so you can find the kit you need for a sound mind and a sound body!