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8 amazing benefits of running daily

Updated on June 27, 2013

Looking to lose weight & build cardio? Go outside, put on a comfortable pair of shoes and go for a run around the neighbourhood, the park, or even around your house. Running is an amazing workout for anyone & running for 20-30minutes daily can really present some amazing results. Honest!

Lose Weight

Running is considered one of the top activities for burning fat. According to a study, 60% of runners start running to lose weight. You don’t need to buy any expensive sports equipment (apart from a comfortable pair of shoes) or go to the Gym.


Meet New Friends

You never know when you might collide with another runner. You may have just found yourself a running buddy!

Eliminate Stress

Got a lot on your mind? Take a run. It’s a great way to clear your head and sort out your thoughts, while getting an exercise. Long, distance runs can help relieve headaches while short, speed runs are great for relieving anger and hate (assuming you don’t hate running).

Feel full of energy

I can’t sit around doing nothing. If I’m not doing anything, I feel I’m losing energy, and the longer I keep it up, the harder it is to do something. Next thing you know it’s the end of the day and you feel exhausted from sitting around doing absolutely nothing. To get energy, you must give energy. In a nutshell – do something!

Running gives you a natural high and the irreplaceable sense of accomplishment. You feel a sudden surge of energy make its way through your body. It’s an amazing feeling and you feel like you can do anything you put your mind to. Going for 20-30minute run each day can give you the energy to get you through the rest of your day.

Running releases a hormone that can generally make you feel happier

While running, you release something called endorphins – hormones located within the brain and nervous system having a number of physiological functions. These hormones cause the “runner’s high” or a general sense of happiness.

Stay fit mentally and physically

Running helps tone your muscles, particularly leg muscles, and improve your fitness level and physical appearance which can greatly increase your confidence.

Also, as I’m writing this hub I’m staring at a computer, and because my body is not getting any movement (apart from my fingers tapping away at the keyboard) my bones are gradually growing weaker. And don’t think you’re off the hook either, I seriously doubt you’re doing any physical activity reading this hub. However while you’re running, you’re giving your body the demand it needs it stay physically healthy and keep you in the best shape you can possibly be. Remember you only get one body, so look after it!

Look and Feel Younger

According to a new study from Stanford University (School of Medicine), published in August 2008, running regularly helps you to look and feel younger. Researchers at Stanford University kept track of 500 elderly runners for more than 2 decades (20years). At the end of the research, the results showed these runners had fewer disabilities, remained fit for longer and were half as likely to die early deaths as non-runners.


Running regularly, reduces the likelihood of developing serious health conditions

Running regularly reduces the risk of stroke, breast cancer, and early stages of osteoporosis (a serious medical condition where bones become brittle and fragile from loss of tissue, typically as a result from hormonal changes or lack of calcium and vitamin D.), diabetes (disorder of the metabolism causing excessive thirst and therefore the production of large amounts of urine) and hypertension (high blood pressure and/or great psychological stress).

Because of these reasons, running daily has become an option for many doctors who deal with patients who are at risk.

Running regularly reduces the risk of having a heart attack by strengthening the heart and lowering blood pressure (ultimately lowering the chance of hypertension). Running also helps strengthen your immune system by creating additional lymphocytes (i.e. white blood cells). It is also a great medicine when dealing with depression and/or addiction problems for it gives you something to focus on, other than past, sad events or playing endless hours of Bejewelled.

Run Regularly

I can’t stress this enough. As convincing as these benefits might seem, you can’t claim them unless you’re willing to commit to run every day. Remember, what you put in, is what you get out.


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    • Jepley profile image

      Jake Epley 

      4 years ago from College Station

      This hub is great! I'm in college right now so the stress definitely builds up for me. Running is my way of relieving that stress, and I always feel so much better after I run. It also helps keep that weight off that comes from eating on campus everyday!

    • profile image


      4 years ago

      Hey, thanks for the post.Really thank you! Really Cool. bdegeabcfedd

    • profile image

      Javaid Ahmad 

      5 years ago

      Every person at the age of 20 years on wards should wake up early in the morning and will perform religious duty such as slat [nimaz] etc and after that go for run for 50 minutes and then 20 minutes of exercise six day a week and rest for one day. A person who keeps this habit regularly in his life is a very good person in the world.........

    • AvineshP profile image

      Avinesh Prahladi 

      5 years ago from Chandigarh

      I support running rather than joining any gym. I go for jogging regularly every morning and trust me I feel refreshed throughout the day.

      So, my vote goes to running. Cheers !!!

    • profile image


      5 years ago

      I've started running 5 times a week (mon-fri) before work. I run for 15 minutes, and have noticed the increased energy. Thanks for the article.

    • DaveDuPre profile image

      Dave DuPre' 

      5 years ago from Orange, Ca

      I loved this. I have been running off and on my since I was a a kid. Like 12. I am now 30 and have recently gotten into running due to losing a girl that I loved. It's been a good outlet. I used to run about a mile and then walk a half mile to cool down roughly 2 or 3 times a day. It had been that way for all my teens and twenties. Now I find myself at 30 running 5 times a week and up to 2 miles. I actually feel younger now lol. The hardest part is when work is really busy or I am sad to go get on the treadmill. Your post was inspirational. Thank you!!

    • aparkhurst7 profile image


      5 years ago from Wilkes Barre, PA West Hartford, CT

      You shouldn't run EVERY day. You should have one rest day a week. Some people need to exercise everyday so you could cross-train by biking, walking, swimming, etc. I agree though. I used to hate running until I forced myself to join my high school cross-country team. I'm trying to get back into it. Once you get down a routine for a few weeks, it's easier to get yourself up and out.

    • profile image


      5 years ago

      I've just given up smoking and I've found the hardest time for me is after dinner for I've started running and I love it! It's a great way to relieve stress...I'm slowly building up my distance and I challenge my self to keep running until the song I'm listening to on my iPod changes..I'm addicted my energy levels have increased and overall feeling good! If anyone has any info on just starting out please share with me my aim is to run 3km non stop and build my self up.

    • charliecrews38 profile image


      5 years ago from Melbourne, Australia

      i like this hub, reminds me that i should be running more, i try to run 2 to 3 times per week as well as play sport on the weekend, running on concrete is a bit tough on the joints so i try to run on ovals and trails as well

    • Kiwi Max profile imageAUTHOR

      Max Zvyagintsev 

      5 years ago from New Zealand

      Thank you Faith, I definitely agree the hardest part is getting started ;)

    • Faith A Mullen profile image

      Faith A Mullen 

      5 years ago

      Great hub! I never used to like running either, but once you break through the initial wall it becomes addicting.

    • Kiwi Max profile imageAUTHOR

      Max Zvyagintsev 

      5 years ago from New Zealand

      That's awesome, thank you Vibesites! Really happy you enjoyed reading my hubs and took the time to comment.

    • vibesites profile image


      5 years ago from United States

      I'm very much into fitness (as also evidenced by my hubs -- tools and gadgets that promote fitness and health), so what can I say? It's really a fantastic hub! I absolutely love running and am greatly benefiting from this exercise. Thumbs up, and rated useful/awesome. I also followed you. ;)

    • healthtipsus profile image


      6 years ago from York, Yorkshire, England

      Awesome hub! Now I realize I need to up my game on my hubs! I try to run at least 3-4 times a week and it has become fun compared to when I started!

    • Kiwi Max profile imageAUTHOR

      Max Zvyagintsev 

      6 years ago from New Zealand

      Thanks everyone for your comments, it's lovely to hear that you enjoyed reading my article!

    • bhargvi sharma profile image

      Bhargvi Sharma 

      6 years ago from jammu ( India)

      Informative one!!! Voted up... Moreover, I will try out some of ur ways to be fit & healthy.... :)

    • Kenja profile image

      Ken Taub 

      6 years ago from Long Island, NY

      Amen. best, Ken

    • profile image

      husky 7624 

      6 years ago

      I run about 3 miles a day and feel great afterwords. Its my stress reliever and quits the urge to eat on my couch. :-) I was wondering what good diet to eat afterwards? If you can help that would be great'

    • profile image


      6 years ago

      Yes. Really it gives great benefits who is not doing physical work. Always energitic after i start to do daily running. Gym is costly.

      Daily running stimulates energy better than Yoga which is my experience. I agree we can maintain inner health and physical health by Yoga.

      Every one can try to do daily running. It will great experience.

    • Kiwi Max profile imageAUTHOR

      Max Zvyagintsev 

      6 years ago from New Zealand

      Ah thank you Steph, I didn't know that running gave you a glowing look.

      Yet another reason to go for a jog ;)

    • stephaniedas profile image

      Stephanie Das 

      6 years ago from Miami, US

      They say running is the best way to get that youthful glow going, and its absolutely true. You look better all around when you run.

    • Kiwi Max profile imageAUTHOR

      Max Zvyagintsev 

      6 years ago from New Zealand

      Thank you for sharing your story Susan, I'm happy running daily is working out for you. You are right, the idea is to keep moving ;)

      Good on you!

    • profile image


      6 years ago

      I started running 5 weeks ago and I am enjoying it. I do intervals and have worked up to 1 mile walking and 1 mile running. I don't run very far for very long, but figure I am moving and that is what is important!! The longest distance I have achieved so far is a 1/2 mile stretch. I am hoping to improve on that! i started running to get rid of cellulite and it's helping!!!

    • Kiwi Max profile imageAUTHOR

      Max Zvyagintsev 

      6 years ago from New Zealand

      THx for the comments Ashley, hope you enjoy running as much as I do

    • Ask Ashley profile image

      Ask Ashley 

      6 years ago from California

      Great hub. I love running and agree with these benefits--especially runner's high. ;)

    • Kiwi Max profile imageAUTHOR

      Max Zvyagintsev 

      6 years ago from New Zealand

      Hi Joe, thanks for stopping by to read and leaving comments.

    • joebhoy profile image


      6 years ago from Manila

      This is great. =) Thanks for this.

    • Kiwi Max profile imageAUTHOR

      Max Zvyagintsev 

      6 years ago from New Zealand

      Wow, I did not expect to see 3 comments on one article when I woke up this morning to look at hubpages.

      Bizzymom - I'm really happy you took up running! 15minutes a day is plenty of time to reap the benefits of running. The important thing is of course, to commit to it and do it daily.

      Natashalh - haha, yes that's the feeling! If you find yourself bored while running, (a lot of people do this), listen to some music while you run. I've even seen a few people singing while running. ...Don't think it helps with the breathing though, but very entertaining!

      Sjwigglywoo - walking is fine also. It gets fresh air into your lunges and the important thing is - you're moving. Running, walking, jogging, crawling even is better than sitting in front of the computer all day. Although, hubpages can be a little addictive ;)

    • sjwigglywoo profile image


      6 years ago from UK

      I much prefer walking, but often see people jogging and wonder why they do it, now I know why.

    • Natashalh profile image


      6 years ago from Hawaii

      When I'm running, I get really bored and wonder why I'm doing it. After running, I feel great and think "oh, yeah, that's why!" It really works and you can tell the difference in your body very quickly, especially compared to other exercises.

    • bizzymom profile image


      6 years ago from New York

      Just wanted to let you know that I started running 15 minutes a day since I read your hub. I have definitely seen a difference. Thanks for the inspiration!

    • Kiwi Max profile imageAUTHOR

      Max Zvyagintsev 

      6 years ago from New Zealand

      Thanks Eddie and Dancilla!

      Yes, the hardest part is to get the ball rolling ;). Afterwards, it takes little energy to keep it in motion.

    • eddiecarrara profile image

      Eddie Carrara 

      6 years ago from New Hampshire

      We all know the benefits of running, but it's tough getting out there to do it, reading this hub really makes you want to go out and do it. Thanks for the inspiration Kiwi Max, voted up and interesting :)

    • Dancilla profile image


      6 years ago from El Paso

      Great hub! Voted up!

    • Kiwi Max profile imageAUTHOR

      Max Zvyagintsev 

      6 years ago from New Zealand

      I'm happy to hear my hub inspired you to pick up running again :)

      Hearing that just made my day!

    • bizzymom profile image


      6 years ago from New York

      I've always considered running as a physical activity but I've shied away from it, thinking it would be too difficult. I try to ride the stationery bicycle for at least 30 minutes a day, but your hub has inspired me to give running a try! Thanks for the useful information.

    • Kiwi Max profile imageAUTHOR

      Max Zvyagintsev 

      6 years ago from New Zealand

      Thank you RTalloni,

      I aim to write more pieces like this in the future

    • RTalloni profile image


      6 years ago from the short journey

      Good encouragement here to get moving! Nicely done informative yet concise post--thanks!

    • Kiwi Max profile imageAUTHOR

      Max Zvyagintsev 

      6 years ago from New Zealand

      Hi Twinstimes!

      I'm glad you enjoyed the hub, and more importantly - I'm glad you enjoy running haha. :)

      I hope you had a great honeymoon, Auckland is a wonderful place. Where do you live now?

    • twinstimes2 profile image

      Karen Lackey 

      6 years ago from Ohio

      Running is my favorite way to reduce stress. I enjoyed reading your hub. And, I like your name. My husband and I went to Auckland for our honeymoon! We loved the North Island. Welcome to Hubpages!

    • Kiwi Max profile imageAUTHOR

      Max Zvyagintsev 

      6 years ago from New Zealand

      Hi Everyone, thank you for your comments :)

      It's good to hear you love to run Hippie Girl, it's definitely good for you.

      Biking is just as great, as long as your body is moving - you'll reap most of the benefits.

      Bemily - fast walking or power walking as I sometimes hear it, works well too.

    • bemily521 profile image


      6 years ago

      wow, this is great! Any idea how running benefits compare to walking quickly?

    • m0rd0r profile image

      Stoill Barzakov 

      6 years ago from Sofia, Bulgaria

      I prefer riding a bike to work every day (and recommend, if you are in the 10 miles radius). I recommend biking to everyone with bad hip or knee joints

      But still - running is running - If you can run.

      (Voting up and useful)

    • Hippie-Girl profile image


      6 years ago from Oklahoma, USA

      As a marathoner and mud runner, needless to say, I love to run. This was great info and got me pumped for my at-lunch run today. Thanks!


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