Only running? Here’s how to get more health benefits

Running – it often feels like the most natural thing in the world. And when you tap into that runner’s high? You feel unstoppable.

There’s no denying that running is certainly having a moment recently – and it’s easy to see why. It’s one of the most accessible, affordable, and effective ways to boost cardiovascular health, improve endurance, and flood your body with feel-good endorphins.

But is just running alone enough to stay fit and healthy long-term? Truth is, probably not. Despite its benefits, relying on running as your only exercise method may not be sufficient for optimal health and longevity.

Let’s explore the healthy benefits of running, its limitations, and why incorporating other types of training will ultimately maximize your performance and well-being.

Running is one of the oldest and simplest forms of exercise in the world. All you need is yourself and a solid pair of shoes to get moving.

Cardiovascular health

Running is an excellent way to boost heart health, which lowers your risk of cardiovascular diseases, stroke, and high blood pressure.

Research shows that compared to non-runners, runners have a 45% lower risk of dying from a heart-related issue.¹ It’s also an effective weight management tool when paired with a well-balanced diet.

Endurance

By consistently running at moderate to high intensities, you’ll improve your endurance and stamina, enabling you to perform physical activities for longer without feeling fatigued.

There’s a reason why Zone 2 training is all the hype lately. And the benefits will have ripple effects, improving your overall athletic performance and bolstering your energy levels.

Mental health

“Runner’s high” is a real thing, thanks to the release of endorphins while you’re pounding the pavement. And this feeling of euphoria isn’t exclusive to only long runs.

Running, whether over short or long distances and at varying intensities, can improve your mood and mental health.²

Social benefits

Running is an excellent way to escape the stress of daily life and get some “you time”. But it’s also a great way to connect with others and build your social connections while prioritizing your health.

Join a run club, sign up for a local race, or get involved in social running events – it’s an incredible way to find motivation, stay accountable, and enjoy all the extra benefits of training with others.

Easily accessible

Running is one of the few no-frills physical activities that require no special equipment, knowledge, or large financial commitment to get started.

Just a good pair of running shoes (don’t underestimate this point!), a bit of determination, and a safe place to run are all you need to yield the benefits of running.

While it’s excellent for weight loss and getting in some aerobic exercise, relying on running as your sole method of exercise has its drawbacks. Let’s dive into some of the downsides, but don’t worry – with a few tweaks, they can be easily overcome.

Limited bone density benefits

Studies show that runners have around 40% more bone mineral density compared to non-runners because of the stress placed on their bones.

However, the impact is not as significant in some areas of the body, such as the hands, as in the legs. Also, female runners have more sclerosis and bone spurs in knee X-rays compared to hand X-rays.³

Expert tip: Alternating between running and activities to build strength, such as resistance training, can help build bone mineral density throughout the body.

Risk of overuse injuries

Repetitive stress from running can increase your risk of common injuries such as shin splints, stress fractures, knee pain, and Achilles tendonitis. Without enough recovery and strength training, these injuries can become chronic and affect your training routine.

Expert tip: Avoid injuries by varying your running intensity, incorporating rest days, and cross-training for injury prevention with low-impact activities like swimming or cycling.

Muscular imbalances

Running mostly strengthens the lower body. A lack of core strength plus weaknesses in other muscles such as the glutes and upper body can impact your running form and increase your risk of injury.

Expert tip: Incorporate regular strength training and focus on the glutes, core, and upper body. Exercises such as Squats and Deadlifts, Planks, and Pullups ensure a balanced physique, injury prevention, and better running mechanics.

Reduced mobility and flexibility

Running can reduce mobility and flexibility, with some runners developing tightness in areas like their hips, calves, and hamstrings. This can impact stride length and running efficiency.

Without working on your mobility and flexibility, the feeling of tightness can cause discomfort and may impact your running performance.

Expert tip: Make sure you focus on dynamic warmups before runs and static stretches as part of your cooldown. Yoga and foam rolling are also good for improving joint mobility and preventing stiffness.

To truly maximize the benefits of running and reduce its limitations, try mixing other types of training into your workout routine. This will not only benefit your performance but also your mobility, flexibility, plus reduce the risk of injury.

Bonus, it’s a great way to keep things fresh so you don’t get bored! Here are some of the training activities you should be doing alongside running:

1. Strength training for runners

Strength training supports running efficiency, reduces injury risk, and enhances power and endurance because it strengthens your muscles and joints, ultimately improving performance.⁴

Strength training is also an excellent way to target muscle groups that running misses, such as:

• Upper body – strengthening your arm and back muscles can be crucial for running mechanics.
• Core – strong core muscles stabilize your posture, improve balance, and boost your running efficiency.

Strength training exercises for runners

• Elevated Split Squats – targets single leg stability, quads, and glutes.
• Pullups – strengthen the lats and upper back muscles, helping to maintain good posture and improve the arm drive during running.
• Plank Shoulder Taps – great for improving stability and working the abs, glutes, hamstrings, quads, back, and hips.

2. Stability, mobility, and flexibility exercises

Running is a unilateral activity, one foot at a time, so by strengthening each leg individually, you’ll improve mobility and stability for better running form and a lower risk of injury.

It’s also an excellent way to target tight areas, improve coordination, and build running power.

Mobility & stability exercises for runners

• Single Leg Deadlift – enhance your overall balance and strengthen your stabilizing muscles.
• Hip Stretch – loosen tight hip flexors for increased stride length.
• Ankle mobility drills – activities such as ankle circles, toe-heel walks, and standing calf stretches can improve your range of motion at your ankle joint and lower the risk of strains and sprains.

3. Cross-training for runners

Cross-training involves supplementing your running with other types of cardio-based exercises that are less taxing on your joints. It’s a great way to enhance your fitness, strengthen your endurance, and reduce injury risk.

Cross-training options for runners

• Cycling – a low-impact alternative to running that puts minimal strain on your joints but is great for strengthening leg muscles and improving cardiovascular fitness.
• Aqua jogging – also known as pool running, aqua jogging is a low-impact exercise that involves running while submerged in water. It’s a good alternative to traditional running and can be useful if you are recovering from an injury.
• Rowing – engages major muscle groups of the upper and lower body simultaneously while increasing your heart rate and improving cardiovascular endurance. It’s also great for promoting mental focus and relaxation, which is a great stress reliever.

As the saying goes, the best exercise is the one that you can stick with. So, if running has captured your heart, we’re all for it!

There’s no denying that running offers countless benefits, and it’s a great way to get back to nature, connect with others, feel good, and simply move your body. But it shouldn’t be the sole type of exercise if you want to boost your overall health.

At the end of the day, a well-balanced training plan with a mix of cardio, strength, and mobility will deliver the best results and keep you on the road, pounding the pavement in the years to come.