Ah, running. Whether you’re a proud pavement pounder like me or someone who avoids it like the gym on January 2nd (you know all those people claiming to get healthy this year), you’ve probably wondered: Is running actually healthy? Many shout about bad knees, while enthusiasts claim it’s the elixir of life with the runner’s high. Let’s settle this debate by looking at what science has to say.
The Positives: Running as a Life Upgrade
1. Running: Your Heart’s Maintenance Plan
Think of your heart as a classic car (I’m going with this analogy as my father and father-in-law are car lovers). Keeping it in good shape means taking it out for a spin regularly. This was something I became acquainted doing with my dad, especially as I got closer to driving age. Running, especially training, is like that drive around the block that keeps your engine from seizing up under that tarp, or in the garage. A study published in the Journal of the American College of Cardiology found that even just 5 to 10 minutes of daily running can reduce the risk of cardiovascular disease and all-cause mortality by up to 50%. (Read the study here) What isn’t to like about that?
Regular running doesn’t just benefit your heart though. It ensures your entire body runs efficiently. It’s great at adding mileage to your years and health to your life.
2. A Mental Health Boost Worth Running Toward
Runner’s high: the elusive, magical experience that keeps so many runners lacing up their sneakers. It’s not just a myth though. Science backs this one up. When you run, your brain releases endorphins, dopamine, and endocannabinoids (what are these things?), creating a cocktail of euphoria and well-being. These chemicals work to reduce stress, improve mood, and even numb pain.
But let me tell you, this phenomenon isn’t just reserved for studies and lab results. I felt it firsthand many times, but especially during the Tesla Hertz 50-Mile race in October 2023.
I entered the pain cave early in that race. Every step felt heavier than the last and I was not even halfway done. But then I emerged from the woods and spotted the aid station. There they were: my family. They were cheering me on with smiles and encouragement. After the deafening silence of the trails, that wave of emotion hit me like a freight train. My eyes watered up at the site of them and in one beg hug, and an exhale, I felt the negativity begin to melt away.
A few miles later, something extraordinary happened. That emotional crash gave way to a surge of euphoria. I was cruising through the trails, and it felt like I was flying just above the ground. My heart rate felt low but my pace felt fast (I checked my watch, it was, trust me). Everything clicked, and for those few incredible miles, running wasn’t hard at all. Of course, my body couldn’t keep it up forever, but that moment? That’s the runner’s high people talk about.
Another time you can get it is post-race. You’ve run a good race and now your floating through the finishers area. That was me after performing way better than I had initially hoped at the Long Island Half Marathon.
If you want the science, a study published suggests that the runners high is real, along with endocannabinoids, and may play a significant role in creating this high.
So, if you’ve never felt runner’s high, don’t give up. It doesn’t happen every run, but when it does, it’s worth every grueling mile leading up to it.
3. Longevity – Outrun Aging (Kind Of)
Running might not grant immortality, but it comes surprisingly close. Studies show that runners tend to live about three years longer than their non-running counterparts. And the best part? You don’t need to be a marathoner to reap the benefits. Even slow jogging for 10 minutes a day can add time to your life.
Why does running have this magical effect? Well, it’s not just one thing. It’s a combination of physical and mental health benefits that running provides. Running strengthens your heart, reduces harmful cholesterol levels, and helps maintain a healthy weight (you need to diet or eat appropriate food too). On the mental side, it reduces stress and enhances sleep quality, both of which are crucial for longevity.
Let’s not forget: it’s not just about living longer, but living better. Those added years should be vibrant, active, and full of energy because of all that hard work you put in (or are putting in now). Go hiking, walking, and keep running! So, while running might not be a fountain of youth, it’s about as close as we’re going to get.
4. Better Sleep: From Tossing to Snoozing
Ever notice how well you sleep after a good run? It’s not just exhaustion (but it is a little), it’s biology. Running helps regulate your circadian rhythm, making it easier to fall asleep and stay asleep. Plus, burning energy during the day means you’ll skip the late-night doom scrolling (probably becasue you can’t keep your eyes open and the phone has dropped on your face twice already). It’s a win-win. Just make sure you don’t run right before bed. It’s really hard to fall asleep in the middle of a runner’s high.
5. Bone Density: Stronger and Sturdier
Running isn’t just good for your heart and head. It’s also great for your bones. Unlike low-impact exercises like swimming or cycling, running is weight-bearing, which helps stimulate bone growth and maintain density. This is especially important as we age, since bone density naturally declines over time, increasing the risk of fractures and osteoporosis.
I’ve always been thankful for my strong bones, and I credit running for that. To this day, I’ve never broken a bone, and I firmly believe my running routine has kept my skeleton sturdy and resilient. Each step, no matter how grueling, is like a mini strength-training session for your bones.
The Cons: Knees, Overuse, and the Case for Variety
Of course, it’s not all sunshine and runner’s highs. There are legitimate concerns and you’ve likely heard some of them before. So here are the cons on the question, is running healthy.
1. The Knee Conundrum
Let’s address the elephant on the track: “Running ruins your knees!” Here’s the truth. While runners can develop conditions like patellofemoral pain syndrome (aka runner’s knee), studies suggest that recreational running actually reduces the risk of osteoarthritis compared to a sedentary lifestyle. Read the findings.
That said, bad form, overtraining, or ignoring existing joint issues can turn running into a knee nemesis. I’ve run next to people whose foot stomp was so hard my knees almost exploded. Cross-training with low-impact activities like cycling or swimming can keep you moving without overloading your joints.
2. Injury Risks: When Too Much of a Good Thing Goes Bad
Running, especially when done excessively, can lead to overuse injuries. Common culprits include shin splints, stress fractures, and Achilles tendinitis. Think of it as your body’s way of saying, “Slow down.”
The fix? Rest days, proper footwear, and strength training. Balancing your routine with other activities reduces the likelihood of sidelining injuries. Rest was something I longed for during my mile every day challenge in 2024. In 2025, I’m increasing my mileage, but allowing myself to add other types of motion in too. Now I’m riding a bike, doing body strength workouts, and more. All together, I’ll be better for it, and I’ll likely keep myself away from the dreaded injury list.
3. It’s Not the Most Efficient Calorie Burn
If weight loss is your goal, running isn’t necessarily the calorie king. While you can burn about 100 calories per mile, which is pretty good, your body adapts really quickly to training. Once it begins adapting, you burn less and less calories to do the same effort of work. Since running is a singular type movement, you will adapt mush quicker than other workouts. High-intensity interval training (HIIT) often torches calories more efficiently in less time. Typically, that’s becasue you are working hard and doing many movements. It keeps your body guessing on what to repair first and what to expect next. But hey, running still holds its own and it comes with all those other health perks we talked about.
4. Weather and Motivation Woes
Unlike gym workouts, running often requires braving the elements. Rain, snow, and summer heatwaves can turn even the most enthusiastic runner into a Netflix potato (this is me). Indoor alternatives like treadmills help, but they lack the fresh air and endorphin-boosting scenery of an outdoor jog. While it is nice to have the flexibility, it isn’t fun to run inside. So if you live in a climate that isn’t warm all the time, you will be stuck braving the heat and cold getting out the door.
The Verdict
On the question of: “Is running healthy?” The jury finds the answer to the question is “Yes”! Running is a fantastic way to boost your physical and mental health, as long as it’s done with care. It’s not without risks though. Yet, its benefits often outweigh the cons. The key is moderation, cross-training, and listening to your body. Don’t forget appropriate rest too.
So, lace up those sneakers, find your stride, and hit the ground running.
