Why should I start running?

Running is one of the most accessible and powerful ways to boost both your physical health and mental well-being. The best part? You can start anytime and anywhere. Whether you’re looking for running stress relief, improved stamina, or simply a clearer mind, jogging is a true game changer for your health.

Man jogging in forest wearing athletic gear.

How does running improve well-being?

Running has numerous of positive effects on your entire body. Even a few short runs each month can spark noticeable changes.

• Stronger cardiovascular system: Running strengthens both your muscles and heart, making you more resilient both physically and mentally.

• Better blood circulation: Improved oxygen flow helps you feel more energized and alert.

• Activated metabolism: Exercise boosts digestion and detoxification, two keys to feeling your best.

• Strengthened immune system: Regular jogging stimulates immune cells, helping defend your body from illness.

Running has many positive effects on your entire body, as well as your mental health. Just a few running laps a month can bring noticeable changes. You can find out how to start running here.

How does running improve your happiness?

• When you run, your body releases happiness hormones: The most important and probably best known are endorphins and serotonin. These so-called "feel-good substances" put you in a good mood, reduce feelings of anxiety and help combat low moods.

• The runner's high: even if not all runners experience it, many report this feeling of lightness, euphoria and deep relaxation. Contrary to what you might think, it is not triggered by the happiness hormones that are released. It is caused by other substances known as endocannabinoids. These are the body's own cannabinoids. Unlike endorphins, they enter the brain via the bloodstream and trigger the runner's high.

5 reasons why running improves your well-being

There is a good reason why running is considered a natural mood booster. It not only puts you in a good mood, but also strengthens your mental health in the long term. But in addition to the physical effects, there are other good reasons why running improves your well-being in the long term.

1. Running helps to reduce stress

The hormone cortisol is released under stress to provide a short term boost of energy. This energy helps the body react quickly in dangerous situations. Back in the time of our ancestors, quick reactions and lots of energy would have been needed for very real threats, for example in the fight against the sabre-toothed tiger. But today, stress looks different, we worry, sit at our desks or get angry about everyday things, it is less physical and more mental, so the energy that cortisol produces is not used up, causing a build up in the body. Physical exercise such as running helps to reduce this excess cortisol and lower stress levels.

2. Running promotes healthy sleep

Running supports healthy sleep by reducing cortisol, as described above. This is because cortisol and the sleep hormone melatonin are linked. If cortisol is not reduced, it inhibits the release of melatonin, which makes it harder for you to sleep.

3. Running in nature calms the nervous system

Our everyday life, noise and screen time quickly overstimulate the nervous system. What it needs is relaxation. And this can be supported by time in nature, as well as peace and quiet. A good run or even a walk in natural surroundings will do the job!

4. Running improves your cognitive skills

This includes your memory performance, the way your brain can process information and mental flexibility. Researchers suspect that this is due to biochemical processes that change when you run.

To learn more about the benefits of exercise visit the NHS here.

Trail running shoes and apparel in a forest.

How to get started

Whether you've never run before or want to get back into it after a break, it's worth it. Here are some tips to help you.

Step 1: Set realistic goals

Many beginners make the mistake of taking on too much. In the beginning, it's all about one thing: sticking with it. Set yourself small, achievable goals.

Step 2: Choose the best running gear

The right running equipment is essential, especially for beginners. Good running shoes provide cushioning, stability and a comfortable running experience. Functional and breathable clothing improves temperature regulation and helps you to feel comfortable even in wind, rain or sun.

Step 3: Listen to your body

Your pace, your rhythm. There is nothing and no one you have to prove anything to. This also means that you don't have to keep going. Walking breaks are perfectly okay - even sensible! Observe how your body reacts:

Step 4: Find your right running pace

How fast should you run? At a pace that feels good for you. Especially at the beginning, it's not about achieving the best times, but about a speed that you can maintain so that you can have a conversation. Even if it seems slow at the beginning, it is precisely this kind of jogging that will make you faster and better.

Step 5: Enjoy the mental and physical benefits

You will notice: Jogging changes more than just your body. It clears your head, boosts your self-confidence and gives you little moments of mindfulness. You will surpass yourself with every run. Keep reminding yourself why you started: for more energy, for yourself and for your well-being.

Running expert Timo's top tips

Every morning I ask myself how I'm doing, whether I'll make my run today. My tip: just get started. That's how I start. With every step, I get more into my rhythm. Step by step, I feel better, stronger, more confident. The rhythm of running is good for me. But even when you start jogging, I know how hard it can be to keep going. Especially when it's uphill. At these points, I have to reorient myself again and again, adjust my rhythm and then keep going. It is precisely this feeling that gives me strength and power. I know that I can keep going.

Running is your key to health, inner peace and joy

Running is much more than exercise. It is a simple but powerful way to improve your health, inner peace and zest for life. And the best part: All you need is a good pair of shoes and a bit of time. So get running and find out what jogging can do for your well-being!

The information on this page does not replace the advice of a medical professional. Always consult a doctor before starting any new activity or fitness routine, particularly if you have any underlying health conditions. The creators of this content are not responsible for any injury or health problems caused as a result of taking part in any of the sports/exercises featured on this webpage.