The Benefits Of Running Daily For Weight Loss And Health

Running or jogging is probably one of the most popular forms of physical activity. There is hardly a person who hasn’t given running a go at some point in their life. What makes this type of exercise so appealing is that it doesn’t require costly equipment and can be done anytime and anywhere. The benefits of running daily are numerous indeed, and we are going to explore some of them in detail.

Benefits Of Running Daily

What is interesting is that you don’t have to run a marathon every day in order to notice a positive change.

Studies have shown that only 5-10 minutes of running daily can help reduce the risks of stokes, heart attack and most common illnesses. As for the running benefits for the body, just think of the runners’ lean and sleek physique.

Need additional motivation? Just keep reading.

Benefits of running daily

Daily runs may have huge benefits for your health. The benefits of running every day include lower risks of stroke and heart attack, cardiovascular decease, cancer and neurological conditions like the Parkinson’s or Alzheimer’s.

While you can greatly reduce the risk with a minimal amount of daily running, one study recommends that in order to enjoy the full longevity benefits of running, you should keep your feet into motion for at least 30 minutes a day.

Let’s explore in more detail what are the benefits of running everyday for 30 minutes.

You’ll enjoy better mood

Positive Mental State

Running makes your body release endorphins, which boost your mood and make you happier. These feel-good chemicals will improve your ability to deal with stress and make you feel more relaxed and calm. Moreover, the feeling of accomplishment that comes with every session will boost your self-confidence and the general sense of well-being.

Benefits of running daily for your health

Aerobic exercise does your heart good, so it’s no surprise that running can improve your cardiovascular health. To put it simply, the more you run, the healthier your heart will be. But short sessions of running can offer great benefits too, adding years to your life.

You will sleep better

Improved sleep is one of the most direct benefits of running every day for 30 minutes. There is solid evidence which shows that regular runners experience better objective sleep, improved concentration, and mood.

Also, they experience a notable decrease in daytime sleepiness. Moreover, exercise makes your body temperature rise, and the decrease in temperature afterwards can improve the quality of your rest. This explains how exercise helps sleep by alleviating agitation, depression and anxiety.

Mental benefits of running

Mental Benefits Of Running

The mental benefits of running for 30 minutes a day include improved cognitive functions such as thinking, comprehension and memory. Running increases the blood supply to the brain which leads to better cerebral oxygenation. 

In addition, running can protect the brain against Alzheimer’s and reduce the symptoms of dementia. Correct oxidation improves the brain training process by supplying it with as much energy as possible. Therefore, the mental benefits of running cannot be overstated!

Running will help you lose weight

You must have been waiting impatiently for me to mention the benefits of running daily for weight loss. Well, here they are. Running is definitely one of the most efficient ways to burn calories and, as weight loss happens by burning more calories than you consume, minding your calorie intake and running for 30 minutes a day will definitely cause the calorific deficit that you need in order to lose those extra pounds.

But the benefits of running daily for weight loss go beyond the scale numbers. Running is a great way to tone your lower body as it helps reduce fat by building muscle.

Additionally, as you know, muscle tissue is more dense compared to fat, which means that it takes up less space. In other words, although your scale may seem stuck, other body measurements such as waist circumference or the shape of your thighs and bum will change.

So you may not actually loose pounds, but you will be able to fit into those skinny jeans you’ve been eyeing for some time now.

Running Benefits For The Body

The benefits of running daily are numerous, in fact too numerous to not consider putting your running shoes on and hitting the track for half an hour each day. For me, nothing beats the feeling of lacing up and starting a beautiful sunny day (or any day really) with a run in the nearest forest or by the river. Whether it’s letting the sun warm up your skin or breathing in fresh air, running outside is God’s given for your mental health. It improves energy levels and significantly reduces anger, tension and depression.

But, hey, there are days when you can’t run outside. Not everyone finds running against the wind, or in the cold, a pleasant experience. And there are also those who just love the accuracy of a structured workout indoors. Whatever the case, the treadmill is here to save the day.

Benefits of raining daily on a treadmill


The treadmill should not be saved for rainy days only. It provides a completely controlled environment where you can accurately measure and control your pace, interval, incline and recovery. Additionally, daily runs on a treadmill offer a bunch of advantages that might even make outdoor runs your second option.

And don’t you worry – the benefits of running daily for weight loss are there regardless of whether you are running outside or on a treadmill.

Here is a short list, going over the benefits of running daily on a treadmill:

Reduced impact on your joints

One of the biggest benefits of running on a treadmill is that it provides a much more reduced impact compared to running in the street or any outdoor surface. Running outdoors implies running on hard, uneven and perhaps slippery surface. The treadmill is great in this sense as it has a soft surface to run on, which means less impact for your joins.

You are in control

Another advantage of running on a treadmill is that you are in complete control of your running experience. The treadmill enables you to control all aspects of your workout depending on your fitness level, like the warm up and cool down, or speed and incline. And the best part is that it comes with heart rate monitors and fitness trackers which make it easier for you to monitor your progress.

Treadmills are safe and convenient

Convenience is a big plus when it comes to treadmills. Owning a treadmill genuinely takes away every excuse to skip your daily run. And running on a treadmill is also a lot safer, especially if you are concerned about running outside during the evening.

How much running in a week?

Marathon Race

Our recommendation, if you are a beginner, is to star slowly by resting every other day in order to ease into your new habit. This way, you avoid injuries and fatigue at the very beginning of your routine.

Here are some general tips on intensity and distance:

  • Run one mile and notice how it feels.
  • Pace yourself so that you are jogging lightly, being able to utter the words if you were to speak
  • Then keep on for another half a mile, and so forth
  • Do not stop to take a rest unless you absolutely have to
  • If this is your first time running after a while, stop at 2 or 2,5 miles

As you gain more confidence and familiarity with how your body reacts to running, you can slightly increase the speed.

I prefer to increase the speed before increasing the distance. Longer runs usually put too much repetitive stress on the joints, so unless you are well-prepared to endure the beating, it is a tad bit safer to opt in for speed. Do not get me wrong, however: any increase in speed must be incremental and barely noticeable.

General tips on running safety

If you are new to running, there are few things to consider. Intuitive as it may seem, this exercise still requires some added preparation. Here is what you need to pay attention to:

  • Don’t run in extreme weather conditions
  • Buy yourself a decent pair of running shoes
  • Stretch lightly before every run
  • Stay hydrated (drink few sips before and after your session)
  • Stop whenever you feel difficulties breathing
  • Don’t ignore joint pain

Feel the benefits of running!

There are disadvantages and benefits to both running on a treadmill and running outside, but the benefits of running daily, regardless of where you prefer, are what makes this form of exercise worth each and every minute (or preferably 30) of it.

Whatever your primary choice, spicing up your daily runs by mixing the outdoors with the treadmill, is the best option as both offer unique advantages.  While the treadmill can never truly replicate outdoor conditions, like downhill running, running on curvy roads or against the wind (pretty important variables if you are training for a race), it is a great option where running outside is impractical or dangerous. 

You can also incorporate running into every workout schedule, since it is a relatively low impact, endurance-based routine. Bodyweight or weightlifting sessions can be combined in all sorts of innovative ways with your daily running routine, and you can also mix in some rope jumping as well.

The bottom line, however, is that regardless of where you enjoy to run it will hardly have any impact on the benefits of running daily we have discussed in this article. Just put your running shoes on and make that 30-minute investment in your health, body and mental health.

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