5 June, 2025
Every day, we hear more words like runner, jogging, or footing – what has always been known simply as running, but in English. Moreover, the increasing versatility and accessibility of this ancient sport has led both interest and the number of participants to grow over the years. In addition, another reason frequently mentioned when talking about running is the significant physical and mental impact it can have on the runner, as well as the emotional benefits that may result from the practice of running. Therefore, in this article, we will explore some of the main benefits of running and offer practical advice if you don’t know where to start.
The number of runners in Spain is steadily increasing: as Gallegos (2024) points out, the percentage of participants reached almost 11% in 2023 – nearly half a point higher than the previous year. Furthermore, it is the fourth most practiced sport in the country, with 13.8% of enthusiasts and more than 130 popular races held in 2024. In fact, most runners cover between 5 and 10 kilometers per session, which is directly proportional to the runner’s level of experience.
So, what benefits does running have for humans?
The most obvious are physical, but studies show that people engage in the activity for its mental and emotional benefits, as demonstrated by Damronghtai et al. (2022), Pereira et al. (2021), and Austin (2024):
- Firstly, it activates levels of arousal and pleasure, and helps improve self-esteem.
- Secondly, it releases endorphins and dopamine, which improve mood and reduce stress.
- Additionally, it enhances performance and increases oxygenation in various areas of the prefrontal cortex (PFC).
- Finally, it stimulates the production of BDNF, promoting the growth of new neurons and improving memory.
Moreover, the significant physical benefits that just a 10-minute walk per day can provide include:
- Strengthening cardiovascular health and lung capacity
- Increasing life expectancy and reducing overall mortality
- Maintaining bone density and muscle mass, while also helping to burn calories
Consequently, all of this can be achieved with a small daily walk of 5 to 10 minutes. With consistency and perseverance, you can improve your quality of life physically, mentally, and emotionally. Experts recommend starting with brisk walks, progressing to light jogs, and eventually moving on to more intense runs. Other ways to support yourself include setting a fixed schedule for your walks or finding a walking partner. Finally, it is very important to maintain good posture, wear appropriate footwear, and… listen to your body!
References
Austin, D. (24 de mayo de 2024). ‘Running’: el deporte más antiguo sigue siendo uno de los mejores y más completos ejercicios que hay. National Geographic. Retrieved 28th April 2025 from https://www.nationalgeographic.es/ciencia/2024/05/running-correr-deporte-mas-antiguo-beneficios-salud
Damrongthai, C., Kuwamizu, R., Suwabe, K. et al. Benefit of human moderate running boosting mood and executive function coinciding with bilateral prefrontal activation. Sci Rep 11, 22657 (2021). https://doi.org/10.1038/s41598-021-01654-z
Gallegos, C. (28 de noviembre de 2024). Esto es lo que cuesta ser runner en España: gasto anual por kilómetro recorrido en carreras populares y equipamiento. El Economista. Retrieved 28th April 2025 from https://www.eleconomista.es/actualidad/noticias/13107588/11/24/esto-es-lo-que-cuesta-ser-runner-en-espana-gasto-anual-por-kilometro-recorrido-en-carreras-populares-y-equipamiento.html
Pereira et al. (2021). Systematic Review of Psychological and Behavioral Correlates of Recreational Running. Front. Psychol. 12:624783. Retrieved from https://doi.org/10.3389/fpsyg.2021.624783
Running for Health: Even a Little bit is Good, But a Little More is Probably Better (30 de julio de 2014). Harvard Health. Retrieved 28th April 2025 from https://www.health.harvard.edu/blog/running-health-even-little-bit-good-little-probably-better-201407307310