Excellence of Running

Running is the ultimate exercise solution for all healthy inspired people. It is most profitable for cardiovascular exercise. Every fitness inspired, attend running first after that they add additional exercises. It is one of the best activities that work in the whole body’s health and fitness. A pro sportsman chooses running first in their exercise routine. If you want a next-level fitness journey then you must add running at the top of exercise routines. Running is not just an excellent exercise even has a lot of health benefits. Let’s discuss some noted health benefits of running.

Graphic illustrated of Health Benefits of running| © image

Goodness of Running

Ideal for Heart health
Helps to build a lean muscle
Strength the stamina
Boost immunity
Lower risk of cancer development
Easy way to burn the calories
Resultant in better sleep
Enhance better mood and energy
Improve knee and back health
May improve memory

Heart Health

Running is one of the best cardiovascular exercises that keep a heart-healthy. A person who runs regularly decreases 35 to 55 percent of cardiovascular disease. It helps prevent blood clots in the arteries and blood vessels. It also supports healthy blood flow, blood pressure, and cholesterol.

The bodybuilders explain more exercise or workouts make you stronger and the same thing happens to the heart.

When you are in running mode then your heart involves in a huge exercise struggle and resulted in strengthening the wall of the heart and making the heart stronger. Therefore, Running plays an excellent role in heart health.

Build lean muscles

lean muscle vs bulky muscle

Running make it easier to shape a lean muscular body. People who run regularly, burn the maximum calories, resulting in maximum cholesterol reduction that helps to shape lean muscles. Most people prefer lean muscles because of look Athletic, are more flexible, have Next-level performance in sports, and look more defined.

Strength the Stamina

Stamina plays a crucial role in sports performance. Strengthening the body’s stamina is a great part of fitness and sports.

Normal people fatigue quicker than runners because lack of stamina strength. Therefore, Running helps to strengthen stamina and boost sports performance.

Boost the immunity

Some studies found, that moderate amounts of exercise improve immune system functions and hence reduce the risk of infection whereas athletes engaged in regular prolonged and/or intensive training have a higher than “normal” incidence of minor infections, especially of the upper respiratory tract (URT, e.g., common cold and influenza). This is likely related to regular acute (and possibly chronic) periods of exercise-induced changes in immune function[1]. Hence, regular running may improve your immunity.

Reduce the Cancer Risk

Most of the studies found that good physical activity may reduce the risk level of cancer cell development than normal[2, 3].

While running is of the great physical activity. Hence, it may reduce the risk level of cancer development

Running may reduce the risk level of Several types of cancer:-

  • Bladder cancer [4]
  • Breast cancer [5]
  • Colon cancer [6]
  • Endometrial cancer [7]
  • Esophageal cancer [8]
  • Kidney (renal cell) cancer [9]
  • Stomach (gastric) cancer [10]

Burns calories effortlessly

Physical Activity is the additional way to burn calories at which you can control your calories. If you don’t burn calories then is stored in the form of fats, cholesterol, and increases your weight. You can control your body weight by calories management and also apply for weight loss. When people run, they activate great physical activity immediately which means the burning rate of calories also reaches a peak resulting in max calories burn in a short time. Hence, running is one of the best ways to weight management physically.

Improve the quality of sleep

Rest is important for health. Quality of sleep may boost immunity and is responsible for good body metabolism. Most people have faced the problem of good sleep. Running causes a lot of tiredness in the body. Tiredness helps to good sleeping. Hence, Running can help them to improve sleep quality.

Improve memory power

In some, studies employing animal models have attempted to explain the mechanisms underlying neuroplasticity related to physical exercise-induced spatial learning and memory improvement, even under neurodegenerative conditions. They analyze a good impact on the brain.

In humans, several studies have shown the beneficial effects of aerobic and resistance exercises in adult and geriatric populations[11]. Running is good in aerobic and resistance exercise and helps to good cerebral blood flow. Adequate blood flow in the brain supports intellectual development and boosts memory. Hence, running may boost memory power.

Improve Knee & Back health

Normal people have common problems in back, knees, and joint injuries as compared to athletes. The reason is simple they don’t put effort into bone stress which is responsible for bone strength. Like muscles, bones also need stress to become stronger. An essential mineral release during bone stress that recovers the stress and strengthens the bones.

When people run then it directly impacts bones including knees, back, and other bones resulting in bone stress. Our body tries to recover from this stress also making it stronger by releasing vital minerals. Hence, running may improve Knee & Back health.

Enhance mood and energy

Athletes are more active and energetic than normal people. They spend part of their time in heavy physical activity like running, skipping, another high-intensity workouts. These activities keep them active and energetic. Running may enhance your mood because it helps to reduce intellectual stress and supports them to recover quickly.


1. Arwel Wyn Jones, Glen Davison, Chapter 15 – Exercise, Immunity, and Illness, Editor(s): Jerzy A. Zoladz, Muscle and Exercise Physiology, Academic Press, 2019, Pages 317-344, ISBN 9780128145937, https://doi.org/10.1016/B978-0-12-814593-7.00015-3. (https://www.sciencedirect.com/science/article/pii/B9780128145937000153)

2. Rezende LFM, Sá TH, Markozannes G, et al. Physical activity and cancer: an umbrella review of the literature including 22 major anatomical sites and 770 000 cancer cases. British Journal of Sports Medicine 2018; 52(13):826-833.
[PubMed Abstract]

3. Patel AV, Friedenreich CM, Moore SC, et al. American College of Sports Medicine Roundtable Report on physical activity, sedentary behavior, and cancer prevention and control. Medicine and Science in Sports and Exercise 2019; 51(11):2391-2402.
[PubMed Abstract]

4. Keimling, M et al. “The association between physical activity and bladder cancer: systematic review and meta-analysis.” British journal of cancer vol. 110,7 (2014): 1862-70. doi:10.1038/bjc.2014.77 [ https://pubmed.ncbi.nlm.nih.gov/31626056/ ]

5. Pizot, Cécile et al. “Physical activity, hormone replacement therapy and breast cancer risk: A meta-analysis of prospective studies.” European journal of cancer (Oxford, England : 1990) vol. 52 (2016): 138-54. doi:10.1016/j.ejca.2015.10.063 [ https://pubmed.ncbi.nlm.nih.gov/26687833/ ]

6. Liu, Li et al. “Leisure time physical activity and cancer risk: evaluation of the WHO’s recommendation based on 126 high-quality epidemiological studies.” British journal of sports medicine vol. 50,6 (2016): 372-8. doi:10.1136/bjsports-2015-094728 _ https://pubmed.ncbi.nlm.nih.gov/26500336/

7. Friedenreich C, Cust A, Lahmann PH, et al. Physical activity and risk of endometrial cancer: The European prospective investigation into cancer and nutrition. International Journal of Cancer 2007; 121(2):347-355.
[PubMed Abstract]

8. Behrens G, Jochem C, Keimling M, et al. The association between physical activity and gastroesophageal cancer: systematic review and meta-analysis. European Journal of Epidemiology 2014; 29(3):151-170.
[PubMed Abstract]

9. Behrens, G, and M F Leitzmann. “The association between physical activity and renal cancer: systematic review and meta-analysis.” British journal of cancer vol. 108,4 (2013): 798-811. doi:10.1038/bjc.2013.37 https://pubmed.ncbi.nlm.nih.gov/23412105/

10. Psaltopoulou T, Ntanasis-Stathopoulos I, Tzanninis IG, et al. Physical activity and gastric cancer risk: A systematic review and meta-analysis. Clinical Journal of Sports Medicine 2016; 26(6):445-464.
[PubMed Abstract]

11. Cassilhas, Ricardo C et al. “Physical exercise, neuroplasticity, spatial learning and memory.” Cellular and molecular life sciences : CMLS vol. 73,5 (2016): 975-83. doi:10.1007/s00018-015-2102-0 [PubMed Abstract]