Running and jogging - health benefits. Actions for this page Listen Print. Summary Read the full fact sheet. On this page. Health benefits of running and jogging Running versus jogging Goal setting for running and jogging Running and jogging for beginners Choosing running and jogging shoes Health and safety suggestions with running and jogging Where to get help.
Running — Preventing running injuries , Smartplay. More information here. Sharman J, , 'Clinicians prescribing exercise: is air pollution a hazard? Give feedback about this page. Was this page helpful? Yes No. View all keeping active. Related information. Usually, it has all returned, and sometimes even more, after another six to 18 months. Only one group is known to beat the odds, and that is individuals who commit to a consistent, long-term exercise regimen. One program—the National Weight Control Registry —has kept track of these successful weight-losers.
The NWCR is following a large group of people who have lost an average of 66 pounds, and kept the weight off for 5. Ninety percent of them exercise an average of an hour a day. Ninety-eight percent have modified their diet in some way. Exercise scientist and time marathoner David Nieman has spent the last 40 years looking at the links between exercise and immunity.
In a paper, Nieman and Laurel M. Nieman proposes a J-curve illustrating the finding that regular exercise is good, but extreme exercise can temporarily lower your immunity. Many other health investigators have confirmed this pattern. This is the newest and most unexpected area of health benefits produced by running, but it makes complete sense. Running raises heart rate and blood flow. That includes oxygen-rich blood being pushed to the brain.
This protein encourages the growth and survival of neurons in the brain. Another study showed that high fitness improves total brain volume, including gray matter. The authors concluded that high-fitness exercisers, such as runners, had a lower risk for developing 26 different kinds of cancer than low- and non-exercisers.
The benefits could not be traced to either non-smoking or low-body-weight—two known cancer-protectors. There was something special about exercise that lowered cancer risk. Many other researchers have found similar results. In addition, running is also helpful if you unfortunately do develop cancer. In that case, regular exercise lowers side effects from the difficult treatments while supporting you physically and emotionally.
It also reduces mortality from the cancer, and decreases the likelihood that you develop another type of cancer. Many runners take up the sport to improve their physical fitness. The evidence for this effect is overwhelming. Depression is a serious, widespread disease, and should be confronted with a full array of medical approaches. They also threaten to shorten healthy lifespans, and to overwhelm the public-health system so many individuals; very high cost.
Running and other vigorous exercise can substantially improve this grim outlook. This is a profound benefit for your lower body, but if running is the only exercise you do, you may want to add some weightlifting for your upper body for overall balance. Still, running can help improve bone density , which is of great benefit as we age 3. In a study, injury incidence among runners was But either way, running can take its toll.
An injury may be something acute, such as a rolled ankle, or it may be a chronic injury, such as a stress fracture or shin splints. Unfortunately, novice runners are injured more often than experienced recreational runners 6. Knowing how to avoid overdoing it and listen to your body when it needs a break can help reduce the risk of injury, as can stretching and recovering properly between workouts.
Running is a high intensity workout and burns a lot of calories, which is great news for anyone trying to lose weight 7. Your body burns calories at a higher rate for a period of time after your workout is done — especially after a higher-intensity workout. When your body is depleted, however, it can be easy to overeat.
Running works your legs — quads, hamstrings, and calves — plus your hips and glutes. Your inner thighs, abs, and shoulders help, but the large muscles of your hips and legs do most of the work. Try to run on a variety of surfaces track, trail, and asphalt to get variety in the stress on these muscles, which can help you not only avoid injury but also build up more balanced strength.
Include occasional hills to get even stronger. Lifting weights is one of the best options because it can strengthen the bones of your upper body and improve your overall posture, balance, and physique. Strengthening your legs with unstable or single-leg exercises such as lunges or one-legged squats can also help strengthen the stabilizing muscles of your hips and even out any muscle imbalances. Participating in a low- or no-impact activity such as yoga, indoor cycling, or swimming can help you keep your fitness level high while giving your bones and joints a break from the impact of running.
Studies suggest that runners experience fewer sleep disturbances and less daytime sleepiness than nonrunners. However, running at a moderate intensity may be better for improving sleep quality than running vigorously 9 , Studies have shown numerous connections between running and improved mental health and mood 11 , And while any running will confer these benefits, running outside might offer even more Running outside is a great excuse to get away from your desk or your never-ending to-do list.
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