Is Running Good for You? Benefits, Risks, and How Often to Run

Short answer: yes.

Research consistently shows that running and jogging are good for your health. As a form of aerobic exercise, running supports cardiovascular health, promotes mental well-being, strengthens bones and joints, and may even help you live longer. And runners don’t need to go far or fast to see the benefits.

A common follow-up question is whether it’s good or bad to run every day. Like most things related to fitness and training, the answer depends on factors like training history, intensity, recovery, and overall fitness.

• Promotes heart health and aerobic fitness
• Supports joint health, including the knees
• Positively affects mental health, stress, and mood
• Helps improve body composition and metabolic health
• Builds muscle and core strength
• Linked to lower all-cause mortality and greater longevity
• Accessible and affordable with minimal equipment

Running is also one of the easiest ways to build a consistent movement habit. All you need are supportive shoes and a safe place to run.

What many people don’t expect is that running can affect your body and mind for hours or even days after a workout. Here’s what research and experts say.

• Running even once per week is associated with health and longevity benefits.
• Gradual, consistent running can improve bone density and joint health.
• Running supports body systems beyond muscles and lungs, including gut and liver health.
• Regular running or walking is strongly linked to better mood and reduced stress.
• You don’t need to run every day to see results.

When it comes to longevity, running may be one of the most effective forms of exercise. A widely cited 2017 study published in Progress in Cardiovascular Diseases found that runners have a significantly reduced risk of premature death and tend to live about three years longer than non-runners.

This benefit is likely tied to running’s effects on multiple chronic disease risk factors, including heart disease, type 2 diabetes, and some cancers. Running as part of a consistent training routine improves cardiovascular health, increases VO₂ max, and helps lower resting heart rate.

Importantly, you don’t need to run every day. A 2020 meta-analysis in the British Journal of Sports Medicine found that running just once per week was associated with meaningful reductions in all-cause mortality.

“The good news is that you can see health advantages at any age when it comes to improving lifespan through an exercise like running,” said Neel Anand, M.D., professor of orthopedic surgery at Cedars-Sinai. “If you want a way to stay healthy and live longer, start moving.”

A common concern among beginners is whether running is bad for your knees. Emerging research shows the opposite.

A 2018 study in The Journal of Bone & Joint Surgery found that long-distance runners had a lower prevalence of hip and knee osteoarthritis compared to the general population. A 2020 study in Skeletal Radiology also found improvements in knee cartilage and bone marrow for at least six months after runners completed their first race.

According to Alessio Bricca, Ph.D., of the University of Southern Denmark, gradual mileage upticks are key.

“The belief that exercise like running damages cartilage is based on misinformation,” he said. “Exercise done the right way, even for those with knee osteoarthritis, could improve cartilage composition.”

Running also helps maintain bone density, which becomes increasingly important with age.

Running doesn’t just affect your muscles and heart. It also influences the gut microbiome, which plays a role in digestion, immune function, mood, and cardiovascular health.

A 2019 study in Physiological Reports found that endurance running caused measurable changes in gut bacteria during and after exercise. According to Mary Purdy, R.D.N., author of The Microbiome Reset Diet, these shifts can affect multiple body systems.

“What’s happening in our microbiome influences nearly every physiological function we have,” she said. “Think of it as an ecosystem you can support or diminish depending on how you move.”

Running may help protect against metabolic-associated fatty liver disease, which affects roughly 25% of people worldwide.

In a 2020 study published in Alimentary Pharmacology & Therapeutics, participants completed short cardio sessions lasting about 10 minutes. After 12 weeks, researchers observed significant improvements in liver health markers and aerobic capacity.

These findings reinforce that you don’t need a long workout every day to see benefits. Even brief bouts of running or jogging can positively influence metabolic health.

The mental health benefits of running are well-established. Regular aerobic exercise is associated with lower rates of depression and anxiety, better mood, and better stress regulation.

Research published in PeerJ found that cardiovascular exercise, including running, reduced psychological distress and emotional exhaustion in people experiencing workplace burnout. Participants exercised for 30 minutes, three times per week, and saw improvements within three weeks.

If you’re feeling mentally foggy or emotionally drained, a few short runs per week may help restore focus and energy.

Running is good for health, but doing too much too soon can heighten injury risk, especially if you run every day without adequate recovery or a well-structured training plan.

Common risks include:

• Overuse injuries, such as shin splints, stress fractures, and tendinitis
• Joint or tendon irritation
• Fatigue and performance decline from insufficient recovery

How to reduce risk:

• Increase mileage gradually
• Alternate running days with rest or cross-training
• Wear supportive, well-fitting running shoes
• Prioritize sleep and recovery

Listening to your body is especially important if you’re new to running.

If you’re wondering whether it’s good to run every day, the answer for most beginners is no. Consistency matters more than frequency when you're just getting started.

Weeks 1 to 2

• Run/walk intervals, 20 to 25 minutes
• 3 days per week

Weeks 3 to 4

• Gradually increase running time
• 3 to 4 days per week

Weeks 5 to 6

• Run continuously for 20 to 30 minutes
• Add an optional easy fourth run

Taking time off between run days allows your body to adapt between each workout.