Self Care

20 Benefits of Running For Beginners!

Everyone says, “I should run more.”  

Despite knowing the many benefits of running and getting a great feeling after doing it, we still find it difficult to get started. Do not believe those hyped-up statements about running being bad for joints. A lot is said about the negative effects of running on knees and joints, but it is not true. 

I hope you will use this article as motivation to get on the treadmill and start running.

20 Benefits of Running For Beginners!

1. Cardiovascular Health Booster

Our body is amazingly adaptable to changes. Exercises that require aerobic (oxygen-requiring) oxygen like running upgrade our cardiovascular system to cope with the activity.  And in this process, our system (lungs, heart, and entire vascular system) becomes more efficient.

Even studies show that 5-10 of running at slow speeds reduces your risk of dying from heart disease.

You should probably try going for runs regularly now that you know this. You have to get some joggers, lace up your running shoes, along with your favorite insoles, and get, set, go!

2. Helps in Bone Strengthening

Are you surprised?

Most people think that running might cause injury to your bones and knees. But the scenario is completely different. Every time you pound, your bones and cartilages are stressed, causing them to spring back, strengthening them.

Moreover, studies and researches also show that going on runs frequently reduces the risk of Osteoarthritis.

3. Decreases fatigue

The most unexpected thing, but it’s true. According to a study from the Archives of Physical Medicine and Rehabilitation, running decreases fatigue and might help keep your mind sharp as you age. It boosts the size of the hippocampus (involved in verbal memory and reasoning).

4. Stress Relief

Stress is an issue that can cause plenty of emotional and health problems. While you run, your focus is on setting goals, and you don’t stress about something. Your mind feels refreshed, and you can feel your stress dissipate slowly but surely.

5. Help Mild Depression

A study at Harvard University has identified that with endorphins released while you run, the severity of depression decreases. An ACMS Health and Fitness Journal study has shown that physical activity effectively treats depression.

Endorphins are certain chemicals produced by our bodies to relieve stress and pain, so go on a run, and you’ll find that you might start feeling better.

6. Improves Your Immunity

You increase your stamina, endurance, and fitness levels when you run. By helping you improve your lifestyle and your body, running also boosts your immunity against common ailments and diseases.

7. Great for Weight Loss and Leg Workouts

To run, you need fuel/energy. Calories do this work for you. The more you run, the more calories you burn. It also helps in keeping that weight off, which is most important. Running is like a dozen workouts. You get all in one. It strengthens your core, inner thighs, outer thighs, quads, and hamstrings.

Having known these many advantages, you probably will cancel your gym membership, aren’t you?

(Fact time: Running burns 50% more calories than walking)

8. Helps You Maintain A Healthy Weight

Perhaps you tried running along with a calorie deficit diet and lost some stubborn pounds.

That surely cannot be the end of your goal. Or maybe you’re struggling to put on weight and stay healthy. You already know what’s coming: Run!!

Running helps you stay fit and ensure your body receives all the required exercise! You might notice that eating healthy isn’t making much of an impact. That is because your body needs exercise and a good night’s rest. Running helps you stay fit and ensures you receive all the required activities.

9. Helps With Your Back

With the world shifting online, back pains and strains are the most common complaints one hears. You’ll find your back pains reduce in no time!

10. Improved Sleep

For all the Insomniacs out there, running can help you get tired. All you need is proper rest. Nothing is better than a sound sleep.

11. Better Cognitive Functioning

Running is said to be a great activity to increase brain function! So it takes care of your body and soul, but it also boosts brain function! Running is a great way to prevent the declination of one’s brain, making it an excellent weapon against Alzheimer’s.

12. Blood Pressure Improvement

Having known its importance in cardiovascular fitness, it’s not surprising that running every day will undoubtedly improve your blood pressure. According to some studies, the more exercise your heart gets, the better regulating blood pressure. And as a result, it reduces your risk of heart disease.

13. Lowers The Risk Of Diabetes

Running while keeping you healthy is also a great way to improve your body’s sensitivity to insulin. By making your body sensitive to insulin, running helps lower blood sugar levels, making it a splendid way to combat diabetes.

14. Increases Your Life Span

So, we know that running increases the quality of our lives. Since running takes care of our bodies and minds so tremendously, we stay fit and fab for longer! Isn’t that a great incentive to strap on those running shoes?

15. Vitamin D booster

People spend most of their time indoors, so they cannot get much vitamin D from the sun. Running outside can boost your levels to lessen your risk of depression, prevent type 2 diabetes, and strengthen your bones.

16. It makes you goal-oriented.

Running forces you to be very goal-oriented. The goal for you is always to achieve a new personal record, and you know that you cannot reach your destination in one day. It takes time, effort, and consistency to succeed in running. That mindset and pursuing running goals can benefit your career, finances, and personal life.

17. Energy Booster

Get out and jog instead rather than sitting on the couch feeling sluggish. While it may seem like getting active might exhaust you, it will rejuvenate you. You’ll feel more energetic and less tired after even one run.

18. Increases Productivity

According to a study, employees who exercise in the workplace are happier and more productive. Mood or performance don’t improve on days when they don’t exercise. Though the study deals with the workplace, it can safely be assumed that improved mood and performance will benefit us in all areas of our lives.

19. Increases Confidence

Additionally, running is an effective means of boosting a kid’s or adult’s self-esteem. Although I’m not taking anything away from books or TED talks, maybe you need to run for 20 minutes. Being energetic can improve our confidence, but more importantly, our perception of attractiveness will increase.

20. Improves Sleep Quality

You will be able to accomplish even more with the newly found positivity and creativity. Now, let’s celebrate. Running helps you sleep better and faster. Moreover, it improves the quality of your deep sleep. 

Tips for Beginners

  • A run or jog is the cheapest and most effective sport. All you need is a T-shirt, joggers, as well as your favorite insoles, and a pair of shoes. Note that a quality shoe and insole provide more comfort to your feet.

(Fact time: Your shoes begin to wear down after walking for 300-500 miles)

  • Stretch, stretch, and stretch.

Before you start to run, you must warm up and stretch properly. So that running does not cause damage to your muscles.

(Fact time: 200 muscles are at work when you take a step to run.)

  • Stay Hydrated

Before, during, and after running, you must take adequate water to maintain your body temperature. It also stores much-needed energy in your body.

  • Start slowly. Don’t rush.

Start with brisk walking, jogging, and slow running, and eventually, you may increase your runtime and running speed.


Running is cheap and convenient. Also, it has no age barrier. Now that you know that running does, running has many long-time benefits apart from saving you from street dogs.

(Fact time: In the late 1900s, running was called “pedestrianism.”)


Darsh is a blogger and previous owner of this website.

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