Running is often associated with cardiovascular fitness, fat loss, and mental well-being. However, beyond these well-known advantages, research reveals lesser-known benefits that can significantly impact overall health and longevity. Here are three surprising benefits of running that you probably didn’t know about.
Running Enhances Brain Health and Cognitive Function
The benefits of running extend beyond physical fitness to cognitive enhancement. Studies show that running can improve memory, learning ability, and even slow cognitive decline.
Increased Neurogenesis and Brain Plasticity
Regular running has been linked to increased neurogenesis—the process of forming new neurons—in the hippocampus, a brain region responsible for memory and learning. Aerobic exercise like running stimulates the production of brain-derived neurotrophic factor (BDNF), a protein that promotes the growth and survival of neurons (Erickson et al., 2011).
A study by van Praag et al. (1999) found that mice engaged in running had significantly higher hippocampal neurogenesis than sedentary controls, suggesting a strong link between aerobic exercise and brain plasticity.
Reduced Risk of Neurodegenerative Diseases
Running may help protect against neurodegenerative diseases such as Alzheimer’s and Parkinson’s. A longitudinal study by Buchman et al. (2012) found that individuals with higher physical activity levels exhibited a reduced risk of cognitive impairment. Moreover, aerobic exercise has been shown to reduce amyloid plaque accumulation, a hallmark of Alzheimer’s disease (Head et al., 2012).
These findings suggest that running can serve as a protective mechanism for brain health in aging populations.
Enhanced Executive Function and Mental Agility
Regular running has also been shown to enhance executive function, which includes skills such as problem-solving, decision-making, and attention control. A study conducted by Hillman et al. (2008) demonstrated that individuals who engaged in regular aerobic exercise performed better on cognitive tasks requiring executive control. The increased blood flow to the prefrontal cortex during running may contribute to these cognitive improvements, enhancing both mental agility and focus.
Running Strengthens the Immune System
Beyond cardiovascular and muscular benefits, running plays a crucial role in strengthening the immune system, helping the body fend off infections and diseases more effectively.
Boosts Immune Cell Circulation
Running promotes the circulation of immune cells such as natural killer cells, neutrophils, and macrophages, which play essential roles in defending the body against pathogens (Nieman et al., 2011). A moderate-intensity running session has been shown to enhance immune surveillance, making the body more efficient at detecting and destroying harmful invaders.
Reduces Systemic Inflammation
Chronic inflammation is linked to numerous diseases, including cardiovascular disease, diabetes, and autoimmune disorders. Running has been found to reduce markers of systemic inflammation, such as C-reactive protein (CRP) and interleukin-6 (IL-6) (Gleeson et al., 2011). A study by Kohut et al. (2006) found that older adults who engaged in regular aerobic exercise exhibited lower levels of inflammatory markers compared to their sedentary counterparts, suggesting that running can contribute to long-term immune health.
Strengthens Gut Microbiota
Emerging research suggests that running positively impacts gut microbiota, which plays a vital role in immune function. A study by Clarke et al. (2014) found that athletes had a more diverse gut microbiome compared to sedentary individuals, which is associated with a stronger immune response. The enhanced microbiome diversity linked to running may contribute to improved digestion, reduced inflammation, and better overall immune function.
Running Supports Bone Density and Joint Health
Contrary to the common belief that running is detrimental to joint health, scientific evidence suggests that it actually strengthens bones and joints, reducing the risk of osteoarthritis and fractures.
Increased Bone Mineral Density
Weight-bearing exercises like running stimulate bone formation and help prevent osteoporosis. A study by Suominen (2006) found that long-distance runners had higher bone mineral density compared to sedentary individuals. The mechanical stress from running induces osteoblast activity, promoting stronger bones and reducing the likelihood of fractures.
Reduced Risk of Osteoarthritis
Many people assume that running damages the joints, but research indicates the opposite. A study published in Arthritis & Rheumatology by Lo et al. (2017) found that runners had a lower incidence of knee osteoarthritis compared to non-runners. The study concluded that running enhances cartilage resilience by stimulating synovial fluid circulation, which nourishes and lubricates the joints, preventing wear and tear.
Enhanced Joint Stability and Muscle Support
Running strengthens the muscles around the knees and hips, providing better joint support. A study by Miller et al. (2014) found that habitual runners exhibited lower peak knee joint loads compared to sedentary individuals. The improved muscular support helps stabilise joints, reducing the risk of injury and long-term degenerative changes.
Conclusion
Running is more than just a way to improve cardiovascular health and burn calories. Its benefits extend to brain function, immune strength, and bone health, making it a powerful tool for overall longevity and well-being. Incorporating running into a weekly fitness routine can have profound effects on both mental and physical health, proving that it is one of the most effective and versatile forms of exercise.
Key Takeaways
| Benefit | Key Findings |
|---|---|
| Enhanced Brain Health | Running boosts neurogenesis, improves memory, and protects against cognitive decline. |
| Stronger Immune System | Running increases immune cell activity, reduces inflammation, and improves gut microbiota diversity. |
| Better Bone and Joint Health | Running strengthens bones, reduces osteoarthritis risk, and improves joint stability. |
References
- Buchman, A. S., Boyle, P. A., Yu, L., Shah, R. C., Wilson, R. S., & Bennett, D. A. (2012). Total daily physical activity and the risk of Alzheimer disease and cognitive decline in older adults. Neurology, 78(17), 1323-1329.
- Clarke, S. F., Murphy, E. F., O’Sullivan, O., Lucey, A. J., Humphreys, M., Hogan, A., … & Cotter, P. D. (2014). Exercise and associated dietary extremes impact on gut microbial diversity. Gut, 63(12), 1913-1920.
- Erickson, K. I., Voss, M. W., Prakash, R. S., Basak, C., Szabo, A., Chaddock, L., … & Kramer, A. F. (2011). Exercise training increases size of hippocampus and improves memory. PNAS, 108(7), 3017-3022.
- Gleeson, M., Bishop, N. C., Stensel, D. J., Lindley, M. R., Mastana, S. S., & Nimmo, M. A. (2011). The anti-inflammatory effects of exercise: mechanisms and implications for the prevention and treatment of disease. Nature Reviews Immunology, 11(9), 607-615.
- Hillman, C. H., Erickson, K. I., & Kramer, A. F. (2008). Be smart, exercise your heart: exercise effects on brain and cognition. Nature Reviews Neuroscience, 9(1), 58-65.
- Lo, G. H., Driban, J. B., Kriska, A. M., McAlindon, T. E., & Guermazi, A. (2017). Running does not increase symptoms or structural progression in people with knee osteoarthritis: Data from the Osteoarthritis Initiative. Arthritis & Rheumatology, 69(4), 917-925.
- Nieman, D. C., Henson, D. A., Austin, M. D., & Sha, W. (2011). Upper respiratory tract infection is reduced in physically fit and active adults. British Journal of Sports Medicine, 45(12), 987-992.
- Suominen, H. (2006). Bone mineral density and long term exercise. Sports Medicine, 36(7), 461-468.
