Amazing Health Benefits Of Running: 7 Tips For Beginners

Whether you are a morning person or evening, you should go for a run every day. You probably have seen people going for a run or jog every morning or evening at parks, especially in areas with lots of greenery. It is because running has tons of health benefits and we all should start this amazing activity today itself!

You don’t have to spend money and time on gyms if your goal is to get fit and live a healthy life. Running is the best exercise and of course, the most popular.

Usually, people prefer to go for a run in areas surrounded by nature. It not only help you to achieve physical health but also helps relief from mental stress.

Running calms your mind as you enjoy the run between nature.

The air is fresh during the morning so if you go out for a run your health will significantly improve. Running is an important exercise, even our ancestors used to run miles and it was one of the reasons why they were more strong and healthy than us.

According to  JACC, even 5 to 10 minutes run per day at a slow speed can significantly reduce risks of death from all causes and cardiovascular diseases.

Running is about finding your inner peace, and so is a life well lived.

Dean Karnazes

Are you motivated enough to start a run today? If yes then let’s look at the health benefits of running.

Health Benefits Of Running

There are numerous benefits of running or jogging.  According to some study our body is designed in a way that we could run for miles and miles.

The moment you start running your blood circulation will increase, this blood provides nutrients to every cell in your body. You will start noticing an increase in stamina and your mood will improve on the very first day.

Running not only makes you physically healthy but it also improves your mental health, reduces stress and fills your body with feel-good chemicals which we will discuss later.

At first, let’s look at the physical health benefits of running.

1. Healthy Heart

Just like the way your muscles get stronger with exercise, your heart also gets stronger each time you run. A Study in NCBI shows that runner tends to have a slow resting pulse rate and high maximal oxygen consumption. The more oxygen your organ gets the more healthy and stronger it becomes. The heart of runners are more efficient and pumps more blood than others.

2. Weight Loss

According to NIDDK, 2 in 3 adults were considered to be overweight or have obesity. Everyone wants to get in shape but they don’t realize that it won’t happen by snapping a finger.

Losing weight takes both effort and time, it needs dedication and focus.

The secret to weight loss is simple,” burn more calories than you eat“.

Yes, it’s that simple.

Running can burn a huge amount of calories and if you have a healthy diet then it can surely help you to get in shape. On average a person of weight around 115-125 pound burns about 11.4 calories per minute.

So think how much calories you will burn if you run for at least 15 mins.

3. Strong Bones And Joints


Our body adjusts itself according to the requirement. When you run, you stress your bone. This way flow of the blood increases. Blood carries essential minerals and nutrients which are sent to your bones and your bones become stronger.

Running not only makes your bone stronger, but it also increases the strength of your ligaments and tendons. Your joints will adjust to the stress and you will notice that it get stronger and stable.

4. Toned Leg Muscles

When you run your calves, hamstrings, quads, glutes muscles works together to provide you with the force which helps you run. These muscles get stronger by the process of tear and recovery. Note that it’s important to maintain a healthy and balanced diet.

Trust me, diet can totally change the way you look. Proper rest along with a healthy diet will increase your muscle endurance and you will get a toner leg muscles.

5. Immune Booster

Running is a natural immune system booster. Many studies show that moderate running boost your immunity by increasing the circulation of good cells that protects your body from bacteria and virus.

Regular runners suffer fewer minor illness like cold.

6. Stronger lungs

Runners have higher lungs capacity. They can inhale a large amount of air, which provides the body with more oxygen. Higher oxygen means higher energy.

Now let’s look at some Mental Health Benefits of running

Mental Health Benefits Of Running

1. Stress Reliever

Stress is very common in our modern society and can be very dangerous. It is the reason for many diseases. You cannot get rid of stress totally but you can learn to control it. Running stimulate the brain to produce more endorphins which is a stress booster

2. Natural high


Runners experiences an elevation in happiness and joy which is due to the two feel-good chemicals, endorphins and endocannabinoids. It gives you a natural high, increasing your confidence.

These chemicals make you feel confident and improve your self-esteem.

You know confidence is the key to success!

3. Works As Natural Anti-depression Pills

According to the World Health Organisation, more than 300 million people of all ages suffer from depression. More women are affected by depression than men.

You probably have suffered from depression at some point in your life. We should be able to overcome it and running can really help you to overcome depression. It is found that running can increase the release of a feel-good hormone called serotonin which will help you to fight depression.

Go for a run with your close friends or family members and beat depression.

There is so much more to do in life.

4. Increases Brains Functionality

Running will calm your mind, increase analytic ability and boost your memory. Studies have shown that individuals who exercise are more creative and perform better. Running increases cortisol levels which help you to memorize things faster.

Running Tips For Beginners

There are always some risks associated with exercises so it is important for you to know some basics tips to avoid injury and enjoy the run.

1. Plan Your Root Carefully

Select the root which has a greener area and try to avoid running near roads. If you run near the road then be cautious every time you cross the road.

An area having more trees will provide you with fresh air, calm your mind and fill you with positivity.

Enjoy the run in nature.

2. Always Warm Up Before Exercise

It is very important to do a warm-up before starting any exercise. Warm-up by stretching your body, walk for at least 15 min. This way your muscle will charge up and risk of injury will reduce.

3. Choose Proper Running Shoes

Wear shoes which are specifically made for running. This is very crucial as an improper shoe can cause injuries and you won’t be able to enjoy it. Invest in good quality running shoe.

4. Run Every Alternate Days

Don’t stress your body too much and avoid overtraining. It’s healthy to run every alternate day as a beginner. Provide your body with proper rest and nutrition.

5. Keep Yourself Hydrated

You will sweat a lot while running so it’s important to keep your body hydrated every time. Always carry a water bottle with you and avoid getting dehydrated.

6. Apply Sunscreen With SPF 30+ During Summer

The sun provides you with vitamin D which is very beneficial for your body. But sun rays can be harsh in summer. So to avoid sunburns apply sunscreen with over SPF 30 before stepping out.

7. Give Your Body A Proper Rest.

Your body needs rest to recover. Running or any kind of exercise stress your body causing muscles tears so it needs time to recover.


Running is the best activity for everyone who wants to get fit and live a healthy life. Running has both physical and psychological health benefits. Our body is built to run but as a beginner, start by jogging for a few minutes. Increase the speed and duration as you progress. Give your body proper rest after running. Take care of your diet and provide all the macros and micros that your body needs to thrive.

We wish you happy running days ahead!

If you run, you are a runner. It doesn’t matter how fast or how far. It doesn’t matter if today is your first day or if you’ve been running for twenty years. There is no test to pass, no license to earn, no membership card to get. You just run.

– John Bingham


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