Run For Your Life: The Top 10 Benefits of Hitting The Pavement!
- Lisa Hobbie
- Apr 15
- 5 min read
Spring is finally here, which offers encouragement to get outside and get moving! Running is one of the most accessible and effective forms of exercise out there, and it delivers a crazy amount of physical, mental, and emotional benefits.
As someone who embarked on a fitness journey about 16 months ago, I never imagined I would be a runner. I was carrying a lot of extra weight, was well into my 40's, and frankly, never liked running. However, it seemed to be the thing that all of my fitness friends were doing, and I didn't want to be left out.
Fast forward to today, and running is something I can't imagine not being a part of my life. It delivers so many benefits, that I simply will not ever stop. I'll never be the fastest or the most fit, but I don't care. What I care about is inspiring others to give running a try!
Not convinced? Here's a list of what I believe to be the top 10 benefits of running.
🏃♂️ 1. Boosts Cardiovascular Health
Running strengthens the heart, improves circulation, and helps lower blood pressure. Over time, it reduces your risk of heart disease and stroke by improving overall cardiovascular function.
When our cardiovascular health is improved, our overall fitness also gets a boost! A healthy, efficient heart pumps more blood with each beat, which leads to better oxygen delivery to muscles - making even everyday tasks easier. Our overall health gets an upgrade with an improved cardiovascular condition by enhancing the efficiency of our heart and lungs - increasing endurance, and reducing the risk of various diseases. It also improves our overall energy levels.
🧠 2. Improves Mental Health & Reduces Stress
Running triggers the release of endorphins (those “feel-good” hormones) and reduces cortisol, helping to combat anxiety, depression, and everyday stress. Some even call it “moving meditation.”
With mental health issues on the rise, we can take all the help we can get! According to the National Institute of Mental Health, more than 1 in 5 U.S. adults live with a mental illness of varying degree of severity. They further report that approximately 1 in 6 Americans reported taking a psychiatric medication in the past year. With the many other benefits that come with running, I’d say it’s a great move in the right direction towards mental health improvement. Ditch the pills and lace up your shoes!
💪 3. Builds Strong Muscles & Bones
Running strengthens the legs, core, and stabilizer muscles. It also improves bone density, reducing the risk of osteoporosis as you age.
At The Athlete Lab, we are huge advocates of longevity and quality of life, and having a strong foundation on which to build is yet another step in the right direction toward achieving optimal health.
⚖️ 4. Aids in Weight Loss & Management
If you’re looking to get lean and shed extra pounds, become friends with running! It’s a high-calorie-burning activity that can help you lose fat, maintain a healthy weight, and boost your metabolism—even hours after your run thanks to the afterburn effect.
According to Runner’s World, it’s estimated that you burn around 100 calories per mile run. However, based on your weight, age, gender, and a variety of other factors - it could be much more. Burning calories is crucial for creating a calorie deficit - which is the basis of weight loss. To lose weight, you need to burn more calories than you consume, and running helps to achieve this by increasing your calorie expenditure.
When you’re stressed, try reaching for your sneakers instead of your fork and experience an amazing runner’s high. . .while torching calories!
🛌 5. Enhances Sleep Quality
Regular running helps you fall asleep faster, stay asleep longer, and wake up feeling more refreshed by regulating your circadian rhythm and reducing stress hormones.
Why does this matter? Well, if you want better results in the gym, you need your sleep!
While you sleep, your muscles recover and rebuild, your hormones that regulate hunger and metabolism reset, and your brain clears out stress, helping you stay focused and energized.
Not getting enough sleep? Add running to your routine and see what happens!
🧬 6. Increases Longevity
Studies show that regular runners tend to live longer than non-runners. Even small amounts of running each week have been linked to a reduced risk of early death…for reasons we just covered!
There’s not really anything else to say about that! Want to enjoy life longer? Start running!
🩺 7. Strengthens the Immune System
Moderate running helps improve your immune response, making your body more resilient to infections like colds and the flu.
Why not exhaust every effort to stay healthy? Ward off the crud by hitting the pavement! Think of the money it will save on meds, clinic visits, missed work, and more! Plus, you’ll be happier, better rested, and stronger!
🧠 8. Sharpens Focus & Brain Function
Running increases blood flow to the brain, which can improve memory, focus, creativity, and even help prevent cognitive decline as you age.
Further, running increases levels of neurotransmitters like dopamine and serotonin, which aid in mood regulation, motivation, and focus. It also promotes the growth of new brain cells in the hippocampus, which is a region of the brain crucial for learning and memory.
Running also delivers a number of cognitive benefits like brain processing speed, attention, executive function, and memory.
Can’t remember what you should be doing? Well, hit the pavement and see if it comes back to you!
💥 9. Builds Mental Toughness & Confidence
In the age of “do hard things”, give running a try! Sticking to a running routine teaches discipline, builds grit, and creates a sense of achievement—especially when reaching personal goals like distance or speed.
You’ll also get to experience the infamous runner’s high, which is an amazing feeling best described as a state of bliss or elation followed by calmness, a higher pain threshold, and even reduced pain.
🤝 10. Promotes Social Connection
It feels good to be a part of a community of supported, like minded people, and I have found the running community to be among the best! Whether it’s through running groups, races, or apps, running can help you connect with some fabulous new friends!
MY ADVICE TO YOU IS SIMPLE. Consider the top benefits delivered by running, and give it a try! If you want tips on how to get started, I’ve got you covered.
Stay tuned for my next blog about the best ways to get started! If you're looking for a fabulous race series to enjoy - our Lace'Em & Race'Em is the best!!
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