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We could go on about the benefits of running – and with good reason.
It’s simple. It makes you feel good. And it works wonders for your body and mind.
But don’t just take our (slightly biased) word for it. Here are 10 reasons to lace up and start running right now.
Lift your mood
First and foremost, running floods your brain with feel-good chemicals called endocannabinoids, creating that blissful sense of euphoria (1).
You’ll finish every run feeling positive and more energised than when you started – all from simply putting one foot in front of the other.
The ‘Runner’s High’ exists for a reason, folks.
Release stress
Work deadlines? Relationship drama? Cost of living pressures?
Think of running as meditation in motion. It helps you burn off tension, clear mental clutter, and quiet the so-called ‘monkey mind’.
Leave frazzled. Return centred. Simple.
Boost confidence
That first run – no matter the distance – brings a huge sense of accomplishment. And that feeling builds with every stride – and every session.
Now imagine how your confidence will soar after crossing the finish line of a 10K, half marathon, or even an ultra.
When you consider the benefits of running, the boost in self-belief is pretty hard to beat.
You’ll feel unstoppable, trust us.
Support your weight
On a physical level, running burns calories. And lots of them.
It’s one of the most effective ways to support your health and manage your weight.
Combine it with a balanced, whole-food diet, and you’re onto something great.
Accessible to everyone
Running has one of the lowest barriers to entry of any sport.
No expensive memberships. No complicated equipment. No fancy tech.
Just shoes, a safe route, and an effective training plan.
You can literally start today.
Sleep better
Run now, sleep better tonight.
Running increases melatonin production (the sleep hormone), regulates body temperature (needed to induce sleep), and reduces stress – all of which help you get a better night’s sleep (2).
Pro tip: training in the morning exposes you to natural light, which helps regulate your circadian rhythm (24/7 body clock) and sets you up for deeper sleep at night.
Build mental resilience
Sticking with your training – whether it’s for a 5K or a half marathon – isn’t always easy. There will be tough days. And moments you just want to throw in the towel altogether.
But pushing through builds discipline, toughness, and grit.
And this resilience spills into everyday life.
Suddenly, that big presentation feels less daunting because you nailed a sub-25-minute 5K the day before.
Improve your heart and lung health
Every stride, every session, every race makes your cardiovascular system stronger.
Running improves heart and lung function, which helps to reduce your risk of heart disease and stroke (3).
These are some of the most important long-term benefits of running.
Future-you will thank you.
Take on new challenges
Running always gives you a new goal to chase – whether it’s a diverse route, training for a 10K race, or clocking a faster pace.
Setting these small, achievable goals – and then hitting them – builds momentum and motivation you can carry into other parts of your life.
See new places
From European marathons to quiet coastal trails, running opens doors to places you may have never imagined.
You get to explore the world from a different POV – whether that’s simply soaking up nature or discovering a new city on foot.
Feeling inspired? URUNN has you covered with personalised training plans for every distance – and every runner.
Download URUNN and start running now.
References
- Siebers, M. et al. (2021b) ‘Exercise-induced euphoria and anxiolysis do not depend on endogenous opioids in humans’, Psychoneuroendocrinology, 126, 105173.
- Alnawwar MA, Alraddadi MI, Algethmi RA, Salem GA, Salem MA, Alharbi AA. (2023) The Effect of Physical Activity on Sleep Quality and Sleep Disorder: A Systematic Review. Cureus. 15(8):e43595.
- British Heart Foundation (no date) Gentle jogging can help prevent heart attacks and strokes, British Heart Foundation. Available at: https://www.bhf.org.uk/what-we-do/news-from-the-bhf/news-archive/2014/july/running-cvd
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