Medically reviewed by Michael Zarro, PT.
Running is one of the most adaptable types of physical activity. It doesn’t require any equipment, except a good pair of running shoes, and you can run indoors on a treadmill or outside on a track or the sidewalk. You can run at the speed of your choice, going as fast or as slow as you’d like.
Ready to jog toward the benefits of running? Keep reading to learn how to get started.
Exploring the Health Benefits of Running
Being physically active is one of the best things you can do for your health. You should aim to get at least 150 minutes of moderate-intensity physical activity or 75 minutes of strenuous-intensity physical activity each week.
Physical Benefits of Running
What does that look like in action? If you choose moderate physical activity, such as jogging at a comfortable pace, which gets your heart pumping a little faster than normal and makes you breathe a little harder, that’s 30 minutes of activity five days a week. If you bump up the intensity of your workout by choosing an activity that makes your heart beat fast and challenges your breathing even more, such as running, you only need 15 minutes of activity five days a week. For those of you who like hard numbers, many experts define jogging as 4 to 6 mph, and running as above 6 mph, which is faster than a 10-minute mile.
However, jogging and running could both be considered strenuous forms of exercise depending on how fast your heart rate goes when you are moving.
Running is also a form of aerobic exercise, which means it exercises the heart muscle and lowers the risk of cardiovascular disease. Aerobic exercises also benefit many other aspects of your health. Research shows, for example, that regular exercisers have a lower risk of developing Type 2 diabetes since physical activity helps control blood sugar and improve insulin sensitivity.
Mental Health Benefits of Running
Exercising also boosts your mental health. When you’re physically active, the body releases feel-good endorphins, which can improve mood and help you manage stress. Running may offer a particular benefit for your mood. If you’ve ever wondered why so many people love running, the “runner’s high” probably has something to do with it.
While many people believe the euphoric feeling is caused by a surge of endorphins, some research has shown that running also triggers the release of endocannabinoids. These substances can cause a mellow feeling similar to what cannabis does, reducing anxiety and calming the mind and body.
Exercising also works on the actual mind — the cognitive part. Activities like running may promote the creation of new brain cells, help strengthen connections in the brain and make the brain more resilient against damage.
A Beginner’s Guide to Safe Running
Running can help you live longer and improve your quality of life. Ready to pick up the habit? Here’s how to do it safely.
Start Slow and Build
When you’re starting an exercise routine of any kind, it’s important to start slowly and gradually increase or intensify it over time. That’s certainly the case with running.
If you start out your first day by trying to go for an hour-long run or aiming to run a 6-minute mile, you’re setting yourself up for failure — and potentially pain and injury. Instead, go for a short jog at a pace that challenges you a tad, but not too much. The next time you go out for a run, go a little faster or run for a little longer. Gradually building up to a faster pace or longer duration is the key to success.
There are also walk-jog programs available that are great for beginners, starting with a warm-up walk, alternating between walking and jogging for a specified amount of time, and ending with a cool-down walk. Each session, which could be 15-30 minutes long, generally increases the time spent jogging relative to walking until you are jogging the full distance or time. These programs are great for people who want to set a goal, such as jogging an entire 5K race or, eventually, a half marathon or even further.
Finding a fun 5K with a set date and putting it on your calendar before you start is an ideal way to find motivation to keep up your training. For example, the Maryland Half Marathon and 5K is an event that raises funds for the University of Maryland Greenebaum Comprehensive Cancer Center. There are many 5K fundraisers throughout the year around the world to choose from, so many ways to stay motivated!
Balance Your Runs With Strength Training
Your body needs a combination of aerobic activity, which strengthens the heart, and strength training, which strengthens other muscles in the body. Each week, do two to three sessions of strength training exercises with weights, resistance bands or your own bodyweight.
Strength training can help improve your running performance, making you faster and building endurance, while also making your runs safer. Improved strength in your lower body and core makes you less likely to experience an injury.
Choose Your Environment Carefully
The right running surface can play an important role in keeping you safe and healthy. The American Academy of Orthopaedic Surgeons (AAOS) recommends running on a “reasonably soft” surface that’s clear and smooth. To protect your feet and ankles, it’s also a good idea to be cautious when running on hills or uneven surfaces, which pose obstacles that flatter surfaces do not.
Other running environment concerns? Consider the weather if you’re running outdoors. If it’s cool and windy, run into the wind when you start running and with the wind at the end of your run.
If it’s hot and sunny, take care to drink plenty of fluids and apply sunscreen to all exposed skin (including the tops of your ears) before your run. Wear a hat to protect your scalp and sunglasses to protect your eyes.
Find Good Shoes
The right running shoe can make a world of difference in your comfort, foot health and enjoyment of running. It can be helpful to visit a store that specializes in running shoes when you’re just starting out. Have them size your feet and help you select a shoe that meets your specific needs.
In general, you want a running shoe that has good shock absorption and sturdy construction to support your feet. Trying on shoes later in the day can help you find the right fit, since your feet tend to swell as the day goes on.
Once you find a good pair, remember that you’ll need to replace your shoes regularly. The AAOS notes that shoes lose 60% of their shock absorption after 250 to 500 miles of use, so if you run 10 miles or more a week, you should replace your shoes roughly every nine months.
Warm Up and Cool Down
Don’t dial up the intensity of your workout immediately when you hit the pavement. For a few minutes at the start of your run, take it slow and steady. This lets your body adapt to the activity.
When you finish your run, slow it down gradually. It may also be helpful to stretch to work out the kinks as you finish things up.
The Bottom Line
Whether you choose to take a gentle jog or challenge yourself with runs at a faster pace, running offers a world of benefits for your physical and mental health.
Like any activity, it’s important to go slow and steady. Being careful and cautious can help ensure you stay healthy enough to reap the benefits.