Running Benefits: Brain, heart, lungs: What happens to your major organs when you run |
Running is one of the most common, easily accessible and popular forms of exercise. It is very easy to start, less expensive except for few running gears and suitable for both genders and across all age groups. People run for many reasons: health, stress relief, weight control, social connection, or personal challenge. These motivations influence how often and intensely we run, shaping our health in the process. Running motivation is infectious. However, there is a caveat; Though long-distance runners are often seen as especially fit, research shows that more isn’t always better. In fact, pushing limits too far may reduce the benefits. Striking the right balance is key to making running a long-term ally for physical and mental well-being.When someone laces up and hit the road, body undergoes rapid changes. Breathing deepens, heart rate rises, metabolism increases resulting in excessive blood flow to muscles and brain. Beyond endurance, it helps body in many ways.
Long-term health benefits of running
Running delivers serious heart and longevity benefits. You don’t have to run longer distances to keep your heart fit. Even small amount of run— as little as 5–10 minutes a day — can cut the risk of death from cardiovascular disease by up to 45%. In fact, running less than the recommended 75 minutes per week still provides measurable health improvements.Studies have shown runners of all speeds and intensities tend to live longer than non-runners. Those who run over 150 minutes per week still get benefit. However, extremely high intense running may not yield better returns, rather in some cases, it may increase health risks.Importantly, sustained running over time shows the greatest impact on lowering all-cause mortality. But even intermittent or less frequent running can help.Physiologically, running boosts cardiorespiratory fitness — a key predictor of long-term health. Improved blood pressure, better insulin sensitivity, and healthier cholesterol profiles are just some of the documented benefits. With every 30 additional minutes of weekly running, cardiorespiratory fitness climbs significantly.Let’s look at the benefits of running on various organ systems.
Cardiovascular health
Running is an excellent way to improve cardiac health. It helps in Increasing heart efficiency. Running strengthens the heart, enabling it to pump blood more efficiently and deliver oxygen to tissues. It lowers blood pressure by improving circulation and reducing strain on the heart. Run improves “good” HDL cholesterol while lowering “bad” LDL cholesterol, reducing the risk of heart disease. It reduces the risk of heart disease. Studies have shown that regular aerobic exercise, like running, significantly reduces the risk of developing cardiovascular diseases such as heart attacks or strokes. With every 30 additional minutes of weekly running, cardiorespiratory fitness improves significantly.
Weight management
Running helps with weight loss and maintaining a healthy weight by burning calories efficiently. Running burns a high number of calories in a short amount of time, aiding in weight loss or weight maintenance. Long time running can tone and strengthen the lower body muscles, increasing the muscle mass and metabolic rate. Running helps in reducing body fat by increasing the metabolism even after someone has finished the workout.
Mental health benefits
Running is a great stress buster. The repetitive motion of running triggers the release of endorphins (the “feel-good” hormones), reducing stress and promoting a sense of well-being. Studies have shown that regular aerobic exercise like running can help alleviate symptoms of anxiety and depression. It can help reduce the levels of stress hormones like cortisol while boosting mood. It improves the quality of sleep. Running has been shown to improve memory, focus, and overall cognitive function, potentially reducing the risk of age-related cognitive decline.
Bone and joint health
Running strengthens bones and improves joint health when done correctly and in moderation. Running helps in increasing bone density and reduce the risk of osteoporosis. Contrary to popular belief, running can actually improve joint health, particularly in the knees and hips, by stimulating the production of synovial fluid. Running enhances the elasticity and strength of connective tissue in muscles, tendons, and ligaments, which can prevent injury. However, excess run and run on treadmill can have detrimental effect on knee joint.
Immune system boost
Regular running boosts the immune system by increasing white blood cell production and helps the body better fight off infections. Running improves blood flow, helping the immune system function more efficiently.
Increased lifespan
Multiple studies suggest that running may increase longevity. A study published in Progress in Cardiovascular Diseases found that runners, on average, lived three years longer than non-runners. The reason behind this is the overall cardiovascular benefits and the reduced risk of chronic diseases like diabetes and heart disease.
Improved lung capacity
Running helps increase the lung capacity and enhances respiratory function by strengthening the diaphragm and lungs. Regular running improves the lung capacity by increasing the amount of oxygen which lungs can process during exercise.Running strengthens the respiratory muscles, which can improve overall breathing efficiency during physical exertion.Running can have a huge impact on self-esteem and overall confidence. Overcoming physical challenges through running often results in an increased sense of accomplishment and self-worth. Many runners report feeling better about their body image. Running, especially in groups, provides a sense of community. Running clubs and groups give runnersrequired motivation, support, and social interaction, making it a great way to meet other fitness enthusiasts. Having a consistent running buddy can help a runner motivated and make runs more enjoyable.Running has remarkable positive effects on your brain health. Lets understand how running can help boost cognitive function, protect against age-related decline, and improve mental well-being:
1. Boosts memory and cognitive function
It increases hippocampal volume. The hippocampus, a part of the brain responsible for memory and learning, can increase in size with regular exercise like running. Studies show that aerobic exercise promotes neurogenesis (the growth of new neuronal networks). Regular runners tend to perform better on memory tasks and exhibit faster recall due to improved blood flow to the brain and enhanced neuroplasticity. Running helps improve attention span and concentration by boosting the brain’s ability to filter out distractions.
2. Promotes Neuroplasticity
Running helps form new connections between neurons, improving the brain’s ability to adapt, learn, and change over time. This process is known as neuroplasticity. Neuroplasticity enables the brain to become more flexible, making it easier to learn new information and adapt to changes in all aspects of life.
3. Running reduces risk of Alzheimer’s disease and types of dementia
Studies show that running, can help delay or prevent the onset of Alzheimer’s disease and other forms of dementia by improving blood flow and increasing brain volume. Aerobic exercise has been linked to a reduced risk of cognitive decline in older adults.Running helps protect gray matter (the brain’s “processing” center). Running enhances the overall efficiency of the brain, helping people stay sharp, mentally agile, and independent as they age.
4. Enhances mood and mental clarity
During run, brain releases endorphins—chemicals that promote happiness and reduce stress. This “runner’s high” is a natural mood booster that can combat feelings of anxiety or depression. It can act as a natural antidepressant, improving your mental well-being by stimulating the production of neurotransmitters like serotonin and dopamine. The repetitive motion of running can allow better mental clarity and problem-solving ability.
5. Improves sleep and mental recovery
Running can significantly improve sleep quality by helping regulate circadian rhythms (the body’s natural sleep-wake cycle). This leads to deeper, more restorative sleep, which is essential for brain health. Consistent physical activity helps the brain recover from stress.
6. Improves executive function
Running improves the function of the prefrontal cortex, the area of the brain responsible for higher-level cognitive functions like decision-making, planning, and impulse control. Regular runners tend to have better decision-making skills, including the ability to think more clearly and logically under pressure.Running helps strengthen the neural pathways associated with executive function.
7. Increases Brain-Derived Neurotrophic Factor (BDNF)
Running has been shown to increase levels of BDNF, a protein that plays a vital role in the survival, growth, and maintenance of neurons. Higher levels of BDNF improve learning and memory and protect the brain from neurodegenerative diseases.
8. Promotes emotional well-being
Running enhances the production of serotonin, a neurotransmitter that helps regulate mood, appetite, and sleep. Higher serotonin levels can lead to a more stable mood and reduced feelings of depression.
9. Social and mental benefits of group running
Participating in running groups or events helps improve mental health through social interaction. The feeling of camaraderie, support, and shared accomplishment can enhance one’s sense of belonging and emotional well-being.Completing a run or achieving a new personal best can provide a sense of accomplishment, boosting self-esteem and confidence. This positive feedback loop can help build a strong, resilient mindset.
Tips for safe and effective running:
Warm-up and cool down: Start with a dynamic warm-up to prepare the muscles and joints and end the run with a cool-down to reduce the risk of injury.Proper Running gear. Invest in a good pair of running shoes, t shirts, shorts. Improper selection may result in injuries or chaffing.Pace yourself: Start slow and gradually increase the intensity and duration of your runs to avoid overtraining or injury. Each runner has different ability. Don’t bow to peer pressure. It may result in injury.Listen to your body: Pay attention to any discomfort or pain during or after your runs, and rest when necessary.Hydrate and fuel properly: Ensure you’re staying hydrated before, during, and after your run, and refuel with a healthy snack afterward.Do a preventive health check. If you are above 40 years and planning to start running, do a health check and get cleared.
Key takeaways
Running offers a holistic approach to improving physical and mental health. It boosts cardiovascular health, aids in weight management, strengthens muscles and bones, and promotes a positive mental state. Running is an accessible and highly beneficial exercise.The brain benefits of running are profound, ranging from improved memory and cognitive function to better mental health, emotional resilience, and long-term brain health. Regular running helps promote the release of chemicals that support brain growth, memory, and emotional balance, making it one of the best forms of exercise for maintaining a sharp and healthy mind.One need not be a marathoner to reap the rewards. Just a few minutes of run a day can spark lasting physical and mental health benefits. In short: for a healthier heart, sharper mind, and longer life, running is very important. Whether you’re a casual jogger or a seasoned marathon runner, the positive impacts of running on both physical and mental health are extensive. Beware of injuries, do warm up before run and cool down after the run religiously. Know your limits. Have a happy and safe running.Dr. Prof. Suryanarayana Sharma P M, Senior consultant Neurologist and stroke specialist, Apollo Hospitals, Bannerghatta Road, Bangalore
