Why running is so healthy – what research shows

1. More years – in just a few minutes

A large overview study with over 230,000 participants from various countries has shown: People who run regularly are likely to live longer. The risk of dying from cardiovascular disease was reduced by 30 % lower, the risk of cancer by 23 % lower, the overall mortality rate fell by 27 % (Pedisic et al., 2019).

Particularly exciting: The effect was not dependent on the amount of running. Already one running session per week was enough to observe this protection. More running did not cause any damage – but neither did a significantly higher profit.

A second, very large long-term study with over 50,000 adultswho lived on average 15 years for an average of 15 years came to a similar conclusion (Lee et al., 2014):

• Runners had a 30% lower riskof dying from any cause.
  
• The risk of cardiovascular disease was reduced by 45 % reduced.
  
• Already 5-10 minutes of walking per day at a slow pace is enough to significantly protect the heart.

That shows: Less can be more. A manageable amount of effort is enough to achieve the greatest health benefits – it’s more important to keep at it regularly.

2. Heart, circulation and metabolism in harmony

A meta-analysis of 49 studies (Oja et al., 2015) investigated what happens when previously inactive adults run regularly. The results speak for themselves:

• Resting heart rate: on average -6 to -7 beats/minute
  
• VO₂max (maximum oxygen uptake): +7 ml/min/kgso around +10-15 % fitness gain
  
• Triglycerides: -17 mg/dl
  
• Body weight: -3.3 kg, body fat percentage -2,7 %
  
• HDL cholesterol: slightly improved
  

These changes show that the body works more efficiently after just a few months: The heart beats more calmly, muscles and circulation become more efficient and the metabolism reacts more sensitively to sugar and fat.

According to a review by the Mayo Clinic (Lavie et al., 2015) regular running also reduces the risk of high blood pressure, obesity and type 2 diabetes – and prevents many chronic diseases.

3. Running strengthens the psyche

Not only the body, but also the mind benefits. When running Endorphins, serotonin and dopamine are released – messenger substances that reduce stress and stabilize mood.

In the EFFORT-D study (Helmhout et al., 2019), people with depression were given a running or Nordic walking program in addition to their usual therapy. Fitness, sleep quality and general well-being improved after just a few weeks.
Depressive symptoms decreased noticeably – especially among those who took part regularly.

Another study (Niemann et al., 2021) even showed changes in the brain: after only two weeks of running training the volume of the hippocampus – the region that is important for memory, learning and emotional stability.
Running therefore also seems to mental resilience measurably and sustainably.

4. less is often enough

Interestingly, several of the major studies show that walking more does not automatically bring more benefits. The health effect already reaches its maximum with a moderate amount of running – about 20-40 minutes, two to three times a week.

Those who run regularly, but not excessively, significantly reduce their risk of cardiovascular disease and depression. So the motto is: Regularity instead of extremes.

Conclusion

Running is a very effective “pill” that we have in our own hands.
Just a few units per week can:

• Strengthen the heart and circulation,
  
• stimulate the metabolism,
  
• reduce the risk of diabetes, high blood pressure and heart attacks,
  
• improve mood and strengthen the brain,
  
• and – incidentally – prolong life.

You don’t need perfect training, a stopwatch or a competition.
Just a pair of running shoes, a bit of time – and the willingness to start running.