Running Smart, Not Hard: Experts Explain How Proper Running Improves Long-Term Health

Running, when practised correctly, remains one of the most effective and accessible ways to improve heart health, mental well-being and longevity, medical experts say.

Agencies, January 24, 2026 : Running is among the simplest and most accessible forms of physical activity, requiring no expensive equipment, gym membership or special facilities—only a comfortable pair of shoes and the motivation to move. However, health experts stress that to gain long-term benefits, individuals must run wisely rather than excessively.

According to Prof Dr. Sudhir Kumar, regular running plays a vital role in improving both physical and mental health. Many people take up running to cope with mental strain, stress and anxiety, and experts note that it often provides an effective emotional release, helping runners feel calmer and more balanced.

From a physical health perspective, consistent running benefits nearly every system in the body. It strengthens the heart and lungs, lowers blood pressure, improves blood sugar regulation, reduces harmful cholesterol levels and helps maintain a healthy body weight. Medical evidence shows that regular running significantly lowers the risk of heart attacks, strokes, diabetes and certain types of cancer, making it a powerful tool for disease prevention and longevity.

Beyond physical fitness, running is also known to support brain health. Studies indicate that it reduces stress, anxiety and depression, improves sleep quality and may help protect against age-related cognitive decline. Experts emphasise that running should not be viewed solely as a means of weight loss, but as an investment in long-term health and quality of life.

One of the most persistent concerns surrounding running is its supposed impact on knee health. Medical research, however, consistently challenges this belief. Experts say recreational running does not damage healthy knees and may actually reduce the risk of knee osteoarthritis compared to a sedentary lifestyle. Movement helps nourish joint cartilage, and most knee problems arise from sudden increases in mileage, unsuitable footwear, weak supporting muscles or ignoring pain signals, rather than from running itself.

Running is also considered safe for the heart for the vast majority of people. Moderate, regular running strengthens the heart muscle, improves blood circulation, lowers resting heart rate and enhances overall vascular health. Rare cardiac events linked to running usually occur in individuals with undiagnosed heart conditions. Doctors advise that anyone experiencing chest pain, unexplained breathlessness or those with a strong family history of heart disease should seek medical evaluation before engaging in intense training.

Experts note that optimal health benefits do not require daily running or extreme distances. Running three to five days a week for 20 to 45 minutes per session is considered sufficient. A total weekly running time of 150 to 300 minutes, or approximately 15 to 40 kilometres, is generally safe and effective for recreational runners. Increasing mileage beyond this does not necessarily result in greater health benefits.

Excessive running without proper recovery can, in fact, be harmful. Medical professionals warn that overtraining may lead to injuries, chronic fatigue, hormonal imbalances, weakened immunity and mental burnout. Warning signs include persistent pain, declining performance, poor sleep, prolonged fatigue and loss of motivation, all of which indicate the need for rest.

Strength training is identified as a crucial but often overlooked component of a healthy running routine. Experts recommend strength exercises two to three times a week, focusing on major muscle groups such as the glutes, thighs, calves, core and upper body. Strong muscles reduce strain on joints and improve running efficiency, helping prevent injuries.

Proper warm-up and cool-down routines are also essential. A brief warm-up of five to ten minutes, including brisk walking, light jogging or dynamic movements, prepares muscles and reduces the risk of injury. Post-run stretching helps maintain flexibility and supports recovery, while skipping these steps increases the likelihood of muscle strain.

Rest days, experts emphasise, are not a sign of laziness but a key part of training. At least one or two rest days per week allow the body to repair and strengthen. Adequate sleep, hydration and low-intensity activities such as walking or yoga further support recovery.

Nutrition and sleep play equally important roles. Health professionals caution that running cannot offset the effects of an unhealthy diet. Excessive intake of ultra-processed foods, sugar and trans fats increases inflammation and disease risk. A balanced diet rich in fruits, vegetables, whole grains, legumes, nuts, healthy fats and sufficient protein is essential for recovery and long-term well-being. Similarly, seven to eight hours of quality sleep each night is vital for muscle repair, hormonal balance, immunity and mental health, while poor sleep reduces the benefits of exercise and increases injury risk.

Experts conclude that running remains one of the best investments for overall health when practised sensibly. They advise consistency over intensity, combining running with strength training, adequate rest, proper nutrition and sufficient sleep. When approached wisely, running offers not just fitness benefits, but a sustainable path to a healthier and longer life.