You should run, and you should do it often.

It’s one of the best exercise routines to massively improve your health, wellness, and longevity. In fact, a study published in 2017 revealed that running can reduce premature death by 25% to 40% and add years to your lifespan.

I don’t know about you, but pounding the pavement for a few hours each week in exchange for a life of health and vitality sounds like a good trade-off to me.

As of this writing, I’ve been a runner for 6 years. I’ve run 4 half marathons and 2 full marathons, and I’m currently training for my first ultramarathon. As a result, I speak from experience when I say running has many advantages, many of which you’re probably unaware of.

Here are 13 benefits of running that you didn’t know about.

13 Benefits Of Running You Are Unaware Of

Everyone knows the typical, run-of-the-mill benefits of running: a healthy weight, enhanced physical fitness, improved cardiovascular health, reduced body fat, better heart health, improved energy levels, etc. But today, I’m flipping those advantages on their head with 13 benefits of running you aren’t aware of.

1. Slows the aging process

Research proves that regular running is one of the best forms of exercise to slow the aging process.

James Fries, a professor of medicine, and his research team tracked 538 runners beginning in 1984. He then compared them to a group of non-runners. For decades, the subjects answered annual questionnaires regarding their capacity for everyday activities (jogging, grooming, grasping and holding objects, etc).

Fries and his team used national death records to uncover the participants who had passed and the reasons why.

19 years after the study began, 34% of the non-runners had passed away, while only 15% of the runners had died. The research revealed that both groups would eventually lose mobility after 21 years.

However, these disabilities started later for the runners than for the non-runners.

2. Promotes goal setting

Running started as a simple hobby for me.

But after completing my first half marathon, I began asking myself: What else am I capable of? This simple question led me to run a few more half marathons, a couple of full marathons, take up Brazilian Jiu-Jitsu, and even compete in my first Spartan Race in the Middle East.

And I have no intention of slowing down.

In fact, I’m picking up the pace with newer and bigger goals that will stretch me even further. It all started with me taking up the simple habit—and now lifestyle—of running. Running is the best goal-setting mechanism.

It builds confidence and endurance and increases your capacity to handle stress.

And these are essential attributes that you can then apply to other goals and ambitions you have in any area of your life.

3. Increases bone density

There are 206 bones in the human body.

And the internal structure and external shape of your bones change based on the demands you place on them through physical activity. This biological shift is known as Wolfe’s Law.

Research shows that one of running’s physical benefits is that it puts additional stress on your bones, increasing their density and strength.

As a result, keeping a running routine can make your bones more robust and healthy.

4. Cognitive function and memory enhancement

A chemical process takes place in your brain when you run.

Whenever you run, jog, sprint, etc., your brain receives an uptick of oxygen, glucose, and proteins that support the growth and development of brain cells. For this reason, running can help improve cognitive functionality.

That’s part of the “runner’s high” you hear so much about.

I know, for me, it comes in the form of mental clarity. After a strenuous run, my thinking is unobstructed, my focus is fine-tuned, and I’m more organized and efficient from a mental point of view.

In short, running sharpens my thinking and makes me more mindful.

5. Boosts creativity

This may be one of the most unexpected of the 13 benefits of running.

But the truth is that some of my most inspired ideas sprang from my time darting through pathways. I get new ideas for articles, concepts for speeches and presentations, and even unique ways to deal with challenging situations I may be mulling over.

What’s more, research agrees that running can be a catalyst for creativity.

Researcher and neuroscientist Amir-Homayoun Javadi explains, “Aerobic exercise facilitates structural changes within your brain.” These cognitive shifts then increase the potential for creative problem-solving.

6. Teaches you patience

Developing a running routine takes time.

Moreover, progressing in mileage, pace, cadence, etc., also takes time. When you start a running habit, you’ll probably gas out after 5 minutes. However, through time and repetition, your endurance increases.

And here’s where it gets interesting…

The stamina you build as a runner becomes “proof” that you can build competence in other areas or activities. The time you’ve invested in this sport serves as a reminder that it will take time to progress in anything else worth doing in life.

This kind of patience is invaluable to success in any undertaking. And running can be the catalyst for it all to begin.

7. Inspires other people

In 2011, 100-year-old Fauja Singh ran the Toronto Waterfront Marathon.

Singh took up running at 83 years old after the death of his fifth son. Jogging was an outlet for him to grieve, and it eventually transformed into a new passion. Since then, Singh has run several half and full marathons, winning numerous awards, breaking world records, and inspiring thousands of people worldwide.

As of this writing, Singh is 113 years old and probably has better cardiovascular fitness than most people half his age.

Now, if you think you need to become a centenarian marathon runner to inspire people, you’re missing the point. Running is an expression of your desire to better yourself. It’s symbolic of self-improvement, representing the beginning stages of becoming a personally responsible, goal-oriented, self-reliant person.

And that’s a noble and motivational ambition. In short, running can inspire people because it is the perfect demonstration of someone leading by example.

8. Strengthens your mental stamina

Cardio exercise has given me higher concentration levels and more mental stamina.

For example, I was proud of running my second marathon, which I completed in 3 hours, 45 minutes, and 50 seconds. Even though I was very satisfied with my finishing time, that wasn’t the main aspect of the race I was so pleased with.

It was the fact that I ran the full 26.2 miles (42.2 km) nonstop. I didn’t stop once to use the bathroom, have a food break, or even catch my breath. I pushed through the pain, running for nearly four straight hours.

And the only reason I could do that was because of the focus and mental stamina I’ve developed throughout my training. Running (especially long distances) builds mental endurance.

But here’s where it gets interesting…

That stamina you develop is transferrable. Once cultivated, you can apply it to studying, dealing with difficult people, or even other physical activities like weight training or martial arts. And this is important because mental stamina is the name of the game when it comes to anything you want to achieve.

This is probably the most powerful out of all the 13 benefits of running.

9. Improves sleep quality

When you put on a pair of running shoes, you’re going through rigorous physical exercise.

Whether you’re tearing up the treadmill or shooting through a pathway, running increases your heart rate and fires up your sweat glands. This physical (and mental) exertion often leaves you feeling depleted.

For this reason, it’s easier for you to enjoy quality sleep that’s deeper and more restful.

So, if you’re having difficulty sleeping or can’t seem to get quality rest, burn off that frustration by incorporating distance running into your workout routine

You’ll be shocked at how much your sleep quality improves with a little aerobic fitness.

10. Better gut health

One of the surprising health benefits of running is its effects on your gut.

With enough consistency, this simple aerobic activity can improve digestive tract functionality, cell repair, and nutrient absorption. But more than that, your heart works harder to supply your muscles with blood and oxygen.

As a result, some of that surplus circulation makes its way to your gut and other parts of the body.

11. Minimal equipment requirements

If you’re not a fan of sharing exercise equipment with dozens of sweaty people at the gym, then running is for you.

The minimal equipment requirements make running an easy alternative.

Simply get yourself a decent pair of shoes, find a nice pathway or trail near your home, and put in some earbuds to block out the world. Out of the 13 benefits of running, this is probably among the best. And the reason is that it eliminates excuses.

You don’t need to purchase expensive equipment, go to a packed gym, or have a detailed workout plan.

All you have to do is step outside and get moving.

12. Fosters social interaction

We are social creatures.

We need connection with others to feel sane and well-balanced in our lives. Even reclusive hermits will go crazy if they self-isolate for too long. Running can be a very social activity. There are running clubs, crews, and groups everywhere you can use to meet other active people.

While I personally enjoy running alone, when I do run with others, I always find that it strengthens the rapport and bond with the person I’m running with.

And the scientific literature backs this up.

In fact, the research suggests that when people participate in moderate to intense physical activities together, they form stronger social bonds.

And the best part? You don’t even need to be an active marathon runner!

Out of the 13 benefits of running, this is the best one for your mental health. So, whether you’re a beginner runner or more experienced, cardio activity (and living an active life in general) can help you form stronger connections with others.

13. Builds discipline and consistency

I believe this is one of the biggest benefits out of all the 13 benefits of running.

Nothing worthwhile in this world is possible without discipline and consistency. And running is a simple, little-known “loophole” that anyone can use to bridge the gap between laziness and self-discipline.

Running teaches you how to be resilient through your daily struggles. I’ll use myself as an example. As of this writing, I’ve been a runner for six years.

Repeatedly hauling myself out of bed early, eating a healthy breakfast to fuel my system, and hitting the pavement (regardless of how I feel, what’s happening in my life, or injuries such as shin splints, sore muscles, etc.) has strengthened my resolve and commitment not just to exercise but to all my goals and ambitions.

In other words, running has become my “secret weapon” for developing ironclad self-discipline, which has been a cornerstone of my overall quality of life.

Are You Ready To Experience The Benefits Of Running?

There’s only one way you can experience these 13 benefits of running…

And that’s to lace up your shoes and hit the pavement. Taking up a running habit is one of the best things you can do. So, what are you waiting for? Get out there and get after it. And if you want more motivation and self-improvement guidance, sign up for The Motivated And Disciplined Newsletter below.

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