The only way to really improve your fitness and health is aerobic exercise. That means getting off the couch and moving. You will get health benefits running daily at a quicker rate and unlike most any other exercise you could name.
People are always looking for the easy way out when it comes to fitness and health. They watch late-night TV and spend their money on gadgets or pills thinking those purchases will provide a gateway to fitness and health without putting in the work. Unfortunately, fitness and health isn’t available in a bottle or something battery-operated you strap across your ever-expanding gut.
You Get Lots of Health Benefits Running Daily
Starting a new fitness and health routine that involves running daily presents many challenges for some people. You need proper shoes, clothing (especially if you are in the northern climes during fall and winter), a planned route or treadmill, plus a lot of commitment. Commitment to the routine is usually people’s downfall.
But, if you have the commitment, and the clothing, and the running shoes what type of health benefits running daily should you expect? There are much longer books on that topic than this article. You can read about the “runner’s high” and “breaking through the wall” as well as other results from regular running.
I’m just a regular person probably much like you. I played high-school sports for four years where I was constantly on the move. Still, I hated running. It was only after joining the military that running-for-running’s-sake became a regular part of my fitness and health routine. These were some of the health benefits running daily that I experienced:
- Better Overall Sleep – I used to have a lot of trouble falling asleep. Even when my body was tired, my mind would race. That almost
immediately started to change when I began running daily. I found myself falling asleep almost immediately after my head hit the pillow. Plus, that sleep was deeper with few to no times waking during the night (unless I had to tinkle). - Improved Cardiovascular Health – This is a biggie. Your body is composed of cells and those cells need fuel and oxygen to perform their best. Your lungs take in oxygen and transfer it to your blood while
taking from the blood the cell’s carbon dioxide waste product. The lungs expel that carbon dioxide on each exhale starting the process all over again. Meanwhile, the oxygenated blood is pumped from the lungs to each cell in your body by your heart. Your cells transfer carbon dioxide and waste products to blood cells which the heart pumps to the lungs and other organs for cleaning. Cardiovascular health manifests itself in aerobic fitness, blood pressure, standing heart rate, and other ways. By every measurable, when I was running daily, my cardiovascular health improved. Long-term that means a lower risk of cardiovascular disease, cancer, and things like Parkinson’s Disease and Alzheimer’s Disease. - Enhanced Mental Clarity – There is something about a daily run that helps eliminate “clutter” in the mind. If you’ve ever watched the movie “Forrest Gump” there’s a scene where he’s jogging past a mountain lake where it’s like a mirror. The grandeur of it all was pretty
breathtaking. Now, I never did my daily runs past a mirror-like mountain lake, but I found I could concentrate better after my runs. I remember having some of my best brainstorming sessions after a brisk, daily run. It wasn’t just brainstorming. As a leader and manager, the health benefits running daily made me more effective. I was able to communicate job tasks and goals and provide feedback to my subordinates that made the whole team better. - Better Balance – This will depend on where you complete your daily run. Balance is not really affected if you do your
running on a treadmill. If at all possible, I would encourage you to run outside. This will force your body to make little adjustments based on the terrain and any obstacles that get in your way. When I was running in Hawaii, my preferred course had tree roots, curbs, and even large wooden objects like railroad ties which needed to be navigated. Doing so forced me to adjust my footing to ensure I didn’t fall flat on my face. - More Positive Outlook – There’s something about running every day that “makes the negative go away”. I don’t know how to explain it. I could be in the worst mood with the worst attitude before starting my run. But, for some reason, when my run was finished, I turned
into “Mr Can Do”. I was ready and willing to take on any task, any challenge presented to me. That type of attitude has a snowball effect and can be very beneficial to your team or organization.
Scheduling Your Runs
Since you’re going to be running every day, I think it’s important to schedule your runs at the same time every day. This routine will help your body adjust to the stresses running will impart. After a period of time, your body will tell you that it’s time to run or that you missed the time to run.
Many people have a hectic schedule and may find it difficult to schedule their run at the same time every day. That’s understandable. I had a very stable work schedule, so I would run in the morning before work and that’s what I recommend. Not only will you get to experience the
sights and sounds of nature, you might make a friend. My Hawaii runs would actually take me past some unused stables from a time long ago. I noticed a gecko who always seemed to be perched on top of one of the stable doors. At least I think it was the same gecko. One day I decided I would stop and introduce myself. To my surprise, the gecko stayed right on his perch seeming to look at me. Over the course of a couple of weeks, we became friendly enough that the gecko would let me run my finger down the back of his head. Within a month, the gecko disappeared. I like to think he found another runner with which to socialize.
See also: https://fitnessandhealthadvice.com/the-best-aerobic-exorcise-for-everyone/
Places to Run – Pros and Cons
When deciding where you will begin to reap the health benefits running daily, your choices can be divided into two general locations: inside
and outside.
Inside running usually involves a treadmill or indoor running track. A major “pro” running inside is being able to avoid inclimate weather. It’s possible you also might be able to read or watch TV while exercising. This serves to leverage your use of time.
There are three “cons” that comes to mind when it comes to running inside. One, it can be pretty boring staring at a wall or mirror if your treadmill doesn’t happen to face a TV. The same goes for running round and round an indoor track. Two, running on a treadmill always presents the possibility of an embarrassing viral moment. I’m talking about being the star of one of those laugh-out-loud videos of somebody face-planting on a treadmill. You do not want to be that person. And three, a gym can be a busy place. While you are running around the track, there could be volleyball games and basketball games and other sports occurring in the gym. Just make sure your reflexes are tuned into what’s around you. When someone yells “duck”, you must be prepared to react.
Running outdoors has a “pro” of never being the exact same run each time. The terrain can change (avoid running only on roadways and sidewalks to prevent impact injuries). You may get to run with and conversate with new and interesting people. You may get to note the progress on new buildings on your running route. Plus, you never know when you’ll happen upon your own “gecko” that wants to be friends.
On the “con” side, be prepared for weather when you’re running outside. That could mean heat, cold, rain, snow, wind, just about anything depending on where and when you are doing your running. If you run in a secluded area, make sure you have a means to communicate with folks should you injure yourself on your run. I noted earlier in the article that “Better Balance” is a health benefit running daily. Well, your balance improves because the terrain you are running on outdoors is not always flat. You have to constantly shift your balance on a changing terrain in order to maintain your pace. That means you are subject to ankle twists and sprains more running outside than inside. Those types of injuries are often accompanied by a fall meaning this “con” might also include the trifecta of hand, elbow, and knee scrapes and cuts.
If You Can’t Run than Jog
Let’s face it. There are plenty of people out there that could benefit from a daily run. I believe some of them think running isn’t something they could easily do. I don’t want that word “run” to be offputting for folks. I think when some people hear “run” they think of the pace of Olympic
athletes and marathoners. Believe me, that was not my case.
Pace isn’t that great a factor. Besides, you can get many of the same health benefits jogging every day. “Jogging” is a good way to start until your stamina will allow you to run. It just means that the health benefits jogging every day that you gain may not be as great or lasting as those realized when running.
Get Active – It Pays
Whether you fancy yourself a jogger or a runner, the key is to get started and don’t quit. Hopefully, this article informed you about what are the benefits of running every day. They include better overall sleep, improved cardiovascular health, enhanced mental clarity, and better balance. All of these can make living your daily life much better and will serve you well as you age.
So, make the commitment today to begin running every day starting tomorrow. If you happen to be running around Camp HM Smith in 
Hawaii and you see a gecko watching you from the door of the unused stables, tell him I said “hi” and that I was a friend of his great, great, great, great, great, great granddad.
13
We are a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for us to earn fees by linking to Amazon.com and affiliated sites.
Thanks for explaining the health benefits of running daily. I actually aware of some of the benefits since I stopped running since the COVID pandemic begun. I’m more vulnerable to sickness and stress. I live in an apartment, so it’s quite hard to find a place to run. Will it have the same benefit if I just jog in the place instead of running?
Thanks for the comment. I would think if you can get your heart rate up, jogging in place in your apartment could provide the same benefit as running on a treadmill or outside (if you can stand the boredom).
Hi William. Thank you for very interesting article. I couldn’t agree more that running is one of best activities we can do for our health. Especially now, when spending more time then ever in home and with gym closed this is very entertaining way of training. Its not always easy to do it every day (work, kids etc.) but Im doing my best to run at least 3-4 times a week, and from Im started Im feeling much better and have more energy for daily tasks.
Thanks for the comment. It sounds to me like you are on the right track. Feeling better is great. It won’t be long before your body will be complaining on the days you DON’T run.
Thank you for this post, I love running and always feel much more energsed when I have a regular routine. You’ve made a really interesting comment about running improving your sleep, I have not run for a few days as feel like I’m coming down with a cold and have had terrible sleep! I had not thought that it was linked until I read your post!
Thanks for the comment. I like my sleep and running has always made sleeping an even more enjoyable activity.
Thanks for the inspiration! I used to run frequently before having kids and enjoyed doing 5K races, but have gotten out of the habit lately. Now that the weather is getting nicer, running outside is definitely something I want to do more of. When I am getting regular aerobic exercise, I really notice the physical and mental health benefits. Plus, a good run definitely makes for a good night’s sleep!
You’re absolutely right, Leah. Thanks for the comments.
I have only done a couple of 5K races always coming in at the back of the pack for my age and sex. When I was working, my morning runs really set the tone for my day. I was able to think through briefing slides, contract proposals, and performance reports before I even sat down at my computer. My productivity was higher than when I didn’t run and my sleep was much sounder.
Hi William and thanks for the informative post. Running is quite beneficial for those who can run. Do you have any suggestions for those who find running difficult. How do you think the physical benefits of walking would compare to running? You did mention using a treadmill. I have a limited experience using one. What are your thoughts?
Carolyn, thanks for the comments and questions.
I am a big proponent of walking for those who are unable to or find it difficult to run. You can derive many of the same benefits of running just not as quickly. A leisurely walk isn’t going to cut it for coming close to the benefits of running. It all comes down to working your heart and lungs. Your walk should cause your heart rate to rise to 50%-85% of your Maximum Heart Rate which is defined as 220 beats per minute minus your age. To REALLY make your walks pay for your fitness and health, that’s what you need to target.
As far as treadmills, they are okay. I would much rather see people run outside (on a trail, not a track). The subtle adjustments your body has to make due to obstacles and uneven terrain pay big dividends for your fitness and health over time.
Hi there
I agree with all the benefits of running such as better and deeper sleep, the cardiovascular benefits, mental clarity, balance and a positive outlook,
I started walking after an intense lock down last year and it was literally my sanity that was saved. I have walked every day since and now I walk one lamp pole and run one lamp pole. I thoroughly agree with you about the importance of a routine.
I do not enjoy walking or running on a treadmill either!
Great article
Best wishes
Sheen
Thanks for the comment.
That’s awesome that you have implemented into your routine the “walk one/run one” process. That would actually be called “interval training” and is a well-tested means to increase your physical fitness. Kids in high school to Olympic athletes include interval training when striving for more stamina and speed.
William
Great well thought out article. I got so much out of it. I agree with you, when starting a new fitness or health routine it’s important to assess your overall physical health. For decades aerobic running has been the primary go to exercise for people looking to get back into shape. Over the last 10 years, studies have shown the majority of runners under 40 experience a positive impact on their overall health, however, for people older than 50, or people who suffer from knee or back problems; running can potentially have a negative impact to their overall health. But for the rest of the population who can run, it’s a great way to get aerobic exercise. Running is like meditation, difficult and cumbersome to get started, but once you master the basics, it becomes a source of empowerment.
Evidence-based researched has shown running increases the neurotransmitters endorphin and dopamine in your system. Both endorphins and dopamine help to relive pain. Endorphins are one of many neurotransmitters released when you exercise. Physical activity also stimulates the release of dopamine, norepinephrine, and serotonin. These brain chemicals play an important part in regulating your mood and focus.
Another important component to running are your sneakers (shoes). Taking the time to find the correct running shoe can be the difference between peak performance and low performance. Running shoes are designed with specific running terrains in mind. You should choose your running shoes based on what kind of running you want to do. Every day running shoes are the most versatile option and can handle the majority of running terrains you may experience. They are also the most durable and are used on social occasions as well.
For runners looking for faster workouts or running against the clock, lightweight running shoes are the best. However, these lightweight sneakers are less durable and more expensive. For those who want to leave the concrete road for greener runs, you will want to get trail running shoes. They are best for running on dirt and rocky trails. The lugs on the bottom give you a better grip on dirt and rocks; and you’ll find the upper part of the running shoe is more durable and lasts longer.
As you point out William with anything, it boils down to how committed are you to improving your well-being and physical health through running. With your motivation and focus in place along with the proper running shoes, you can expect to see an improvement in your sleeping habits, enhances mental clarity, strong emotional regulation, better balance, feeling of well-being and a leaner body mass.
William, thanks for all the great information and support. I start my running program tonight. I’ll keep you posted. Thanks again for your encouragement.
Thanks for the comment. I will have to research all that neurotransmitter stuff. I just know when I ran, I felt better!
Hey thanks for this great article! I was looking for something like this
Running or exercising is definitely important and like you have mentioned in this post, running actually might help you to sleep better as well as other benefits stated. After reading that it could also help concentration, I think I should give this a go especially just before work.
Setting a schedule for running not only creates a great routine but also the habit to exercise. Morning runs or after sunset is probably the best time due to the calmness of nature in my opinion that can be heard.
Thanks for the comment. I like your description of “the calmness of nature” to describe the morning and sunset times. I preferred running in the morning. Nature was calm, but waking up for its day. I’ve seen deer, a raccoon, mongoose, an eagle, and I sprained my ankle one time trying to avoid stepping on a turtle! It was definitely Nature in all her Glory.