Is Running Good for You? Top 15 Benefits
Written by Lauren Haislip
Let’s cut to it: yes, running is good for you. Shockingly good. Like, “Why didn’t I start this sooner?” good. It clears your head, strengthens your body, helps you sleep, and gives you that weird sense of accomplishment just for putting on shoes and moving forward. Plus, it's free (unless you’re like me and turn every hobby into a gear-buying spree).
If you're figuring out how to start, here's a beginner’s guide to running. And if your knees are already side-eyeing you? Try these orthopedic shoe tips before you lace up.
1. It Loves Your Heart (Even If It’s Been Broken Before)
Why It Matters
Every time you run, your heart gives you a standing ovation. It pumps better, works smarter, and lowers your chances of getting walloped by heart disease, stroke, or the dreaded high blood pressure.
Backed by Research
The Journal of the American College of Cardiology says runners have a 45% lower risk of dying from heart disease. That’s not a typo. The American Heart Association also cheers running on as one of the best things you can do for your ticker.
How to Get Started
Don’t sprint out the door like you’re escaping a bear. Start slow. Walk-run. Join a PR Training Program to get access to expert coaching. . And take breaks. You’re not being chased.
2. Stronger Bones, Stronger You
Why It Matters
Running makes your bones denser and your muscles more “wow.” Your glutes, quads, calves? They’ll thank you. Eventually. After the soreness wears off.
Backed by Research
Per the NIH, running is a top-tier move for boosting bone strength and dodging osteoporosis. Who knew pounding pavement could be preventative medicine?
How to Get Started
Joint pain? Don’t suffer nobly. Grab a second pair of shoes and wear them on your off days to keep your feet comfortable and supported. .
3. Running Doesn’t Destroy Your Knees (Promise)
Why It Matters
Contrary to that guy at your family BBQ, running doesn’t ruin your joints. Moderate running actually strengthens them. And if you’re careful? It can reduce your risk of arthritis.
Backed by Research
A systematic review found that recreational runners have fewer joint problems than couch potatoes and even competitive athletes. Go figure.
How to Get Started
Get the right shoes. Please. The PR Fit Process exists so your knees don’t have to suffer for your ambition.
4. Burn Calories. Keep Eating Pizza.
Why It Matters
Running is a metabolism party. You’ll torch calories, manage weight, and still have room for tacos. It's a win-win. Unless you're trying to keep your jeans baggy.
Backed by Research
Harvard Health says a 155-pound person burns about 372 calories running 6 mph for 30 minutes. That’s one giant muffin. Gone.
How to Get Started
Alternate run days with walks. It keeps things fresh and your legs sane.
5. Bye, Blood Pressure
Why It Matters
Running keeps your arteries stretchy, your blood flowing, and your doctor slightly less worried. It’s one of the most natural ways to keep your numbers in check.
Backed by Research
According to the Mayo Clinic, regular aerobic exercise, including running, makes your heart stronger, so it pumps more blood with less effort, which eases the pressure on your arteries and helps lower blood pressure.
How to Get Started
Training inside? Use our treadmill pace chart so you don’t turn your run into a random shuffle.
6. The Immune System High-Five
Why It Matters
Sick less, bounce back faster, and feel like a germ-fighting superhero. That’s what running can do.
Backed by Research
According to EatingWell, regular moderate aerobic exercise boosts the circulation of immune cells like natural killer and T cells while lowering stress hormones, helping fend off seasonal colds and keeping your immune system in good shape
How to Get Started
Run outside. Fresh air, sunshine, maybe a squirrel sighting. And here’s a trail running guide so you don’t get lost in the woods.
7. Sleep Like a Rock (Finally)
Why It Matters
Running tires your body out in the best way. You fall asleep faster, snooze deeper, and wake up with fewer “what day is it” moments.
Backed by Research
The Sleep Foundation swears by it: runners sleep better, longer, and with fewer interruptions.
How to Get Started
Just not right before bed. Night sprints lead to wired brains. Try morning runs and join a training program that fits your sleep schedule.
8. Breathe In, Breathe Out
Why It Matters
The more you run, the better your lungs perform. You’ll feel less winded during stairs, arguments, or karaoke. Maybe.
Backed by Research
According to the American Lung Association, aerobic activities like running strengthen your lungs and cardiovascular system, making each breath count when you climb flights of stairs or chase after your dog during walks
How to Get Started
Grab a tracker from our electronics collection. Nothing like seeing your VO2 max improve to feel smug.
9. Goodbye Stress, Hello Runner’s High
Why It Matters
Running clears the fog. You breathe, move, sweat, and suddenly that annoying email doesn’t matter as much.
Backed by Research
According to the National Institute of Mental Health, running boosts serotonin and helps reduce symptoms of anxiety and depression. Basically, it’s cheaper than therapy.
How to Get Started
Make it fun. Join an event from our calendar so you’re running with people, not just from your problems.
10. Brain Gains
Why It Matters
Running sharpens your brain like a fresh pencil. You’ll think clearer, remember more, and maybe even win trivia night.
Backed by Research
The British Journal of Sports Medicine found running boosts brain function, memory, and reaction time. And yeah, it makes you smarter (or at least feel that way).
How to Get Started
Switch it up. Hills, trails, intervals. Your brain loves a good pattern interrupt.
11. Confidence: Activated
Why It Matters
Nothing builds confidence like finishing something hard. Like running your first mile. Or passing that guy who definitely didn’t stretch.
Backed by Research
A comprehensive umbrella review in the British Journal of Sports Medicine showed that regular aerobic exercise significantly improves cognition, memory, and executive function (like reaction time and attention) in adults of all ages.
How to Get Started
Set a goal and show up. One of the PR Races could be the beginning of your “I do hard things” era.
12. The Habit Gateway Drug
Why It Matters
Runners tend to also sleep better, drink more water, eat more greens, and maybe floss. It snowballs fast.
Backed by Research
A study in Preventive Medicine said starting an exercise habit leads to healthier routines overall. Blame the endorphins.
How to Get Started
Good gear makes showing up easier. Check out our race day shoes collection to see how the right shoes can hype you up.
13. Friends Who Sweat Together
Why It Matters
Running solo is peaceful. Running with others is therapy. You get accountability, laughs, maybe new besties.
Backed by Research
According to the American College of Sports Medicine, having workout buddies, or even just regular group check-ins, boosts your likelihood of sticking with a routine. In fact, consistent social interaction around physical activity strongly supports long‑term commitment Shocking: things are easier with friends.
How to Get Started
Join a training group. Just show up. Runners are weirdly welcoming.
14. Compete With Yourself (Or the Clock)
Why It Matters
Running gives you milestones. First 5K. Fastest mile. Least amount of wheezing. Each win feels ridiculously good.
Backed by Research
The ACE says tracking progress helps build grit and resilience.
How to Get Started
Ready to level up? Check out our men’s and women’s track gear to feel fast, even if you're not.
15. Health That Sticks Around
Why It Matters
Running’s the long game. It helps you live longer, stay mobile, and age like a legend.
Backed by Research
The HHS says regular runners cut their risk of dying early, period. Turns out movement matters.
How to Get Started
Just go. 10 minutes counts. Your future self (probably wearing compression socks) will be impressed.
Final Thoughts
Running is the cheat code. For sleep, stress, health, confidence, take your pick. You don’t have to go fast. Or far. Just forward. Even if it’s a wobbly forward with questionable form (been there).
If you’re still on the fence, both the Centers for Disease Control and Prevention and the American Heart Association agree: moving your body is absolutely worth it.
Take the First Step
Visit a PR Run & Walk location, check out a training program, or just lace up and see what happens. Best case? You feel incredible. Worst case? You now have a great excuse to buy better shoes.
And hey, if running isn’t for you, you’ll still get a great story out of it. Like the time I “ran a 5K” and accidentally ended up in a 10K because I wasn’t paying attention. (True story. Don’t be like me. Read the signs.)