Running is widely recognized for its conventional health benefits—improved cardiovascular fitness, weight management, and endurance.
However, beyond these well-known advantages lie a number of unusual health benefits of running that are less frequently discussed yet backed by scientific evidence. This article explores five of these lesser-known benefits, explaining the underlying mechanisms and summarizing the research.
Introduction
When we think of running, we typically envision stronger hearts, better lung capacity, and slimmer waists. But the act of regularly putting one foot in front of the other impacts far more than the obvious. The unusual health benefits of running encompass brain resilience, immune system modulation, bone preservation, creative thinking, and stress resilience.
Each of these benefits is supported by research—some recent, some longstanding—that reveals how running acts as a potent multi-system stimulus. In the following sections we will examine each benefit in turn, the science behind it, who it applies to, and practical implications.
Benefit 1: Enhanced Cognitive Resilience and Brain Plasticity
Running and neurogenesis / brain volume
One unusual benefit of running is its effect on brain plasticity—particularly the growth and maintenance of brain structure that underpins memory and thinking. Research shows that individuals who engage in regular aerobic exercise such as running show greater brain volume in key structures such as the hippocampus. For example, one study demonstrated that running throughout middle age kept adult-born neurons better integrated, potentially delaying age-related memory loss.
The mechanism appears to involve increased expression of brain-derived neurotrophic factor (BDNF), which supports neuron survival and synaptic plasticity.
Short-term executive function boost
In addition to long-term structural effects, running can produce immediate improvements in cognitive function. A study found that a single 10-minute bout of moderate-intensity running produced measurable increases in mood and executive function, as measured by prefrontal cortex activity.
This means running isn’t just good for your cardiovascular system—it can sharpen your thinking, decision-making and focus in the short term.
Implication & application
The implication is clear: incorporating regular running into a lifestyle can protect brain health, reduce risk of cognitive decline, and even sharpen mental function on a day-to-day basis. For example, someone working at a desk might gain from a 10-minute run to boost mental clarity. In the context of the unusual health benefits of running, this brain effect is often under-appreciated.
Benefit 2: Immune System Modulation and Inflammation Control
Running and immune cell dynamics
An additional unusual benefit of running relates to the immune system. While intense exercise (e.g., ultra-endurance) can temporarily suppress immune function, moderate running has been shown to bolster immune surveillance. One account described how a 3-hour run elevated white blood cells during and immediately after the run, before returning to baseline within 24 hours.
In broader terms, running at moderate intensity appears to tip the immune balance toward resilience—improving the body’s capacity to respond to infectious threats and manage inflammation.
Running, inflammation and chronic disease
A recent study from Harvard Medical School (in mice) revealed that muscle work associated with exercise mobilises regulatory T-cells (Tregs) that encourage energy usage and reduce chronic inflammation.
Chronic inflammation is increasingly recognized as a driver of diseases such as cardiovascular disease, diabetes and dementia. Hence, the modulation of inflammation through running represents one of the more unusual health benefits of running.
Practical notes
For most individuals the key is “moderate intensity” running rather than going to exhaustion. As one summary said: “For most people, an hour run at a steady pace strengthens the immune system; long, exhausting runs may temporarily weaken it.”
Therefore, when considering the unusual health benefits of running, immune resilience is a key but often overlooked element.
Benefit 3: Bone Health and Mechanical Loading Effects
Running as weight-bearing impact
Often the bone-related benefit of running is overshadowed by muscle or cardiovascular focus, yet running qualifies as a weight-bearing activity that stimulates bone remodeling. The principle is that mechanical loading triggers osteoblast activity and improves bone mineral density (BMD). According to Harvard Health, “even weight-bearing aerobic exercise, like walking or running, can help your bones.”
A more recent cross-sectional study of older male runners found that years of running and higher energy expenditure were associated with better bone mineral density in weight-bearing sites.
Nuances and limitations
Running does not uniformly benefit every bone site. The spine, for example, is less mechanically loaded by running compared to hips, femurs or tibiae. Some research shows that running may even correlate with lower lumbar spine BMD among certain runners, possibly due to low body weight, nutrition or training load.
Nevertheless, the primary takeaway remains: running’s impact on bone strength qualifies as one of the “unusual health benefits of running” because many assume only resistance training or gymnastics provide bone benefits.
Implications for practice
For individuals concerned about osteoporosis or bone density—particularly as they age—regular running offers a practical way to stimulate bone strength. However, appropriate supervision, adequate nutrition (calcium, vitamin D) and avoidance of over-training are important. Running alone should ideally be part of a broader bone-health strategy.
Benefit 4: Enhanced Creativity, Flow States and Mental Flexibility
Running as a cognitive “open-channel”
Beyond executive function and resilience, running offers unexpected benefits in creative thinking and flow states. Although less studied than other domains, the idea is that rhythmic repetitive movement—such as running—facilitates altered cognitive states that enhance divergent thinking (creative ideation) and mental flexibility. One popular commentary refers to running helping “clear your mind” and unlock ideas.
Another article referencing research found that people report higher levels of creativity after runs and that movement may induce “transient hypofrontality” (reduced prefrontal cortex inhibition) enabling freer thought.
Why this happens: brain-mechanistic insights
The link likely involves improved cerebral blood flow, increased neurotrophic factors (like BDNF), and changes in neural network dynamics. When executive control regions relax slightly, associative networks may engage more freely—enabling idea generation. This mechanism points to an unusual health benefit of running: not just making you stronger or fitter, but mentally more agile in creative domains.
Although direct peer-reviewed trials on running and creativity remain limited, the emerging research and anecdotal reports suggest that running is a simple tool to boost mental flexibility.
Application for everyday life
If you are in a role requiring creative problem-solving—design, writing, strategy—short runs (even 10-20 minutes) may stimulate divergent thinking. In the context of the “unusual health benefits of running,” viewing running as brain fuel rather than purely body fuel opens an additional motivator.
Benefit 5: Stress Resilience, Mood Regulation and Mental Health
Running and mood / depression / anxiety
It is well-established that aerobic exercise improves mood and reduces symptoms of depression and anxiety. But the extent of this benefit, and the fact that running can match or complement therapy, is an unusual and powerful health benefit. A recent meta-analysis in eClinicalMedicine of more than 161,000 participants found that running and other physical activity strongly correlates with lower rates of depression and anxiety.
Another 16-week intervention compared antidepressant therapy and running therapy: results showed that running therapy achieved significant improvements in mental health and some physical health markers.
Mechanisms: neurobiology and stress-response
Running impacts multiple neurobiological systems:
- It increases endorphins (“runner’s high”), endocannabinoids and dopamine release.
- It influences stress hormone regulation: repeated moderate exercise improves hypothalamic-pituitary-adrenal (HPA) axis regulation and increases stress-resilience.
- It reduces neuroinflammation and supports synaptic plasticity in brain areas affected by chronic stress (e.g., hippocampus).
Why this is unusual
Many people think of running as a “feel-good” activity but may not realise the evidence base shows running can genuinely prevent or ameliorate mental health disorders—not just temporarily boost mood. The idea that running is a clinically relevant intervention for mood disorders elevates it into the category of unusual but potent health benefit.
Practical implications and caution
For mental health support, running can be part of a broader plan but is not a substitute for professional care in all cases. Starting with moderate intensity, consistency, and ensuring recovery is key. The unusual health benefits of running in the mental domain are greatest when combined with adequate sleep, nutrition, and restorative practices.
Bringing It Together: Integrating the Benefits
How much and what intensity of running?
Research suggests that some of the unusual benefits of running accrue with relatively modest amounts of running. For example, a longitudinal Danish study suggested that up to 2.5 hours of running per week was associated with maximum longevity benefit.
For cognitive and mood benefits, even a single 10-minute run produced measurable effects.
Immune and bone benefits accrue with regular moderate running rather than excessive extremes.
Balancing benefits and risks
While emphasising unusual benefits, it is essential to recognise limitations and risks: excessive distance or intensity without recovery can lead to immune suppression, overtraining, or joint/overuse injury. For immune benefit the literature suggests moderate intensity is key.
For bone health, running alone may not protect all skeletal sites (e.g., spine) and may require complementary strength training or impact variation.
Thus, inject variety, include rest and nutrition, treat running as part of a holistic health approach.
Practical guidance summary
- Begin with 10–20 minutes of moderate-intensity running (e.g., 50–70 % VO₂max) 3–4 times per week to gain cognitive, mood and immune benefits.
- Complement running with strength training (2× per week) to enhance bone benefits and overall muscular stability.
- Prioritise recovery: sleep, hydration, proper nutrition (calcium, vitamin D) especially if your goal is bone health.
- For creativity and mental clarity, consider short runs prior to tasks requiring divergent thinking; the unusual mental benefit may give you an edge.
- Monitor for overtraining signs—persistent fatigue, mood changes, recurrent illness—which may blunt the benefits.
- If you already have bone or joint issues, or chronic illness, consult a healthcare or exercise physiology professional before initiating running.
Conclusion
The phrase “unusual health benefits of running” accurately reflects how many of running’s advantages go beyond the expected. From enhanced brain plasticity and immune resilience to bone health, creative thinking and mental-health stability, running intersects multiple domains of human physiology and psychology.
These benefits are supported by growing scientific evidence and merit greater attention when promoting running as a health tool.
For anyone looking to maximise health outcomes, running presents an inexpensive, accessible, and scientifically validated way to unlock a wide spectrum of improvements—not just in how you move, but how you think, respond to stress and age.
Key Takeaways
| Benefit | Description | Practical tip |
|---|---|---|
| Enhanced cognition & brain plasticity | Running increases BDNF, hippocampal volume, improves executive function | Include short (10 min) runs to boost mental clarity |
| Immune & inflammation modulation | Moderate running elevates immune surveillance and reduces chronic inflammation | Aim for consistent moderate runs rather than long exhaustive ones |
| Bone health improvement | Running stimulates mechanical loading and bone density in weight-bearing bones | Combine running with strength training and good nutrition |
| Creativity & flow-state enhancement | Running may increase divergent thinking and access to flow states | Use runs as cognitive breaks when working on creative tasks |
| Mood regulation & stress resilience | Running reduces symptoms of depression/anxiety and builds resilience against chronic stress | Use regular running as part of a mental-health toolkit |
Bibliography
- Yanagisawa, H., Dan, I., Tsuzuki, D., Katsuyama, M., Kato, M., Okamoto, M., Kyutoku, Y. & Sato, T. (2021) ‘Benefit of human moderate running boosting mood and executive function’, Scientific Reports, 11, p.12456.
- Edwards, J. G., Marriott, D., Trotter, J., Hammond, T., Lyman, D., Walker, B., Badura, Z., Homan, M. & Wilkey, J. (2018) ‘Running exercise mitigates the negative consequences of chronic stress on dorsal hippocampal long-term potentiation in male mice’, Neurobiology of Learning and Memory, 149, pp.28-37.
- Nikolaidis, P., Thuany, M., Chlíbková, D., Rosemann, T., Weiss, K., Wilhelm, M. & Knechtle, B. (2025) ‘Physiology and pathophysiology of marathon running: a narrative review’, Sports Medicine – Open, 11, Article number: 10.
- Brigham Young University. (2018) ‘Running helps brain stave off effects of chronic stress’, ScienceDaily, 14 February.
- Harvard Health Publishing. (n.d.) ‘Slowing bone loss with weight-bearing exercise’, Harvard Health.
- Miller, R. M., Marriott, D., Trotter, J., Hammond, T., Lyman, D., Walker, B., Badura, Z., Homan, M. & Edwards, J. G. (2018) ‘Running exercise mitigates the negative consequences of chronic stress on dorsal hippocampal long-term potentiation in male mice’, Neurobiology of Learning and Memory, 149, pp.28-37.
- Tillage, R., Fox, A.-M., Taylor, B.K., Honeycutt, J.F., Scott, D., Bauer, D. E. & Lightfoot, J.T. (2020) ‘Exercise-induced galanin increases in the locus coeruleus confer stress resilience in mice’, Journal of Neuroscience, 40(35), pp.6707-6720.
About the Author
Robbie Wild Hudson is the Editor-in-Chief of BOXROX. He grew up in the lake district of Northern England, on a steady diet of weightlifting, trail running and wild swimming. Him and his two brothers hold 4x open water swimming world records, including a 142km swim of the River Eden and a couple of whirlpool crossings inside the Arctic Circle.
He currently trains at Falcon 1 CrossFit and the Roger Gracie Academy in Bratislava.
