How Running Affects Your Health, Sleep, and Mood: A Transformation Guide for New Runners

My first ever (voluntary) run was more or less an accident. I was in the gorgeous redwoods of coastal California. After a busy day full of work and schoolwork, I headed to the woods for some peace and quiet. I didn’t know back then that people ran on trails. I didn’t know that ultramarathons existed. About halfway through my walk, my lungs filled with the sweet scent of the redwoods and, for some unknown reason, my body wanted to run. So I let it. I finished that hike-run out of breath, sweaty, and entirely hooked. Back then, I didn’t know it, but running was going to change my life and help me become healthier in more than one way. And it can do the same for yours.

Written & edited by Pavlína Marek

1. The Physical Health Benefits of Running

It probably comes as no surprise that running will help your body turn into a well-oiled machine, creating positive changes from your heart to your bones. Let’s dive into the remarkable ways running enhances your physical health.

Cardiovascular Health Improvement

Running, even at low doses, is associated with reduced risks of death from all causes and cardiovascular disease (Lee et al. 2014). Leisure-time running is associated with reduced risks of death from all causes and cardiovascular disease, even at levels well below the current minimum guidelines for physical activity (Weiner et al. 2015). In other words, your heart becomes stronger with each stride. The sport will help you:

(Of course, every body is different, and yours will have different reactions and requirements than your friend’s. This is a generalized recommendation; you should always listen to your body and consult a physician should the need arise.)

Weight Control and Metabolism Boosting

Running ignites your body’s calorie-burning potential in two powerful ways:

• Immediate calorie burn: A one-hour run can burn 400-800 calories depending on your pace and weight.
• Extended metabolic boost: Your body continues burning calories hours after your run through the “afterburn effect.” It can be up to 100 kcal per day for a normal, medium-intensity workout (Winderl, 2022). It’s not much, but as we talked at the beginning—the small stuff adds up!

2. Improving Sleep Quality with Running

Running doesn’t just help you achieve better physical health; it also improves your sleep. Research shows that regular running leads to faster sleep onset and better sleep quality.

Regulation of Sleep Cycles

Your body’s sleep cycle should improve when you incorporate running into your nearly-daily routine. Perhaps the most notable is the increased duration and quality of slow-wave sleep (Park, 2021). This sleep is the deepest sleep you can enter, and the most restorative one for your muscles. During slow-wave-sleep, your body also secretes the most growth hormone, strengthens your immune system, repairs soft tissue, and builds bone (Joglar, 2022).

Exercise, and especially exercise with sun exposure, has positive impacts on the quality and duration of your sleep—and it also helps you fall asleep faster (Lee et al., 2014). In other words, exercise, especially under the open sky on a sunny day, has positive impacts on your circadian rhythm. This natural timing system influences when you feel alert or sleepy, with regular runners reporting more predictable sleep-wake cycles.

lots of the science behind these benefits lies in the body’s temperature regulation. Running raises your core body temperature during exercise, and the post-run temperature drop signals your body it’s time to rest. This natural process triggers the release of sleep-promoting hormones like melatonin.

Optimal Timing for Sleep Benefits

3. Enhancing Mental Well-being Through Running

Running can have a powerful impact on your mind. Whether it’s by providing time and space to sort through your thought or the literal release of happy hormones, studies have found that when you stick to a regular running routine, it can actually change the way your brain works, making you feel happier and less stressed.

The Science Behind Runner’s High

Running as a Natural Stress-Buster

Running has a unique way of helping people deal with stress. The repetitive motion of running can put us in a meditative state, allowing us to process the tensions we experience throughout the day:

• Mental Decluttering: As you run, your mind can enter a state of flow where thoughts become less chaotic.
• Present Moment Focus: By concentrating on your breath and movement while running, you can break free from negative thinking patterns.
• Environmental Connection: Running outdoors connects you with nature, which has been shown to reduce stress levels, depression, and anxiety (Mental Health Foundation, 2023).

Psychological Benefits for New Runners

BONUS: Practical Tips for New Runners

If this all sounds good to you and you’re excited to start your running journey (great!), try to tame that excitement a little. Start slow and easy to prevent injuries and build lasting habits. The last thing we want is for you to end up with shin splints or plantar fasciitis and get discouraged at the very beginning of your journey. Here’s your guide to kickstart your running routine safely and effectively.

The Art of Gradual Progress

Professional Guidance for Success

If you’re looking for more guidance, there are many running experts who can help you in different fields. For starters, getting a shoe fitting would be the most beneficial for you. If you want more detailed guidance or once you progress further and set some lofty goals, you can find:

Remember to listen to your body’s signals and adjust your training intensity accordingly. Your running journey is unique, and patience with the process will help you experience sustainable progress.

Conclusion

Your journey to becoming a runner starts with a single step. The path ahead holds incredible potential for transformation—from strengthened cardiovascular health to peaceful nights of sleep, and a brighter mental outlook. You don’t even need fancy equipment or a gym membership to start reaping these benefits; just put on your shoes and show up consistently, even when motivation wanes. Remember: every run counts, whether it’s a 10-minute jog around your neighborhood or a 5K training session.

I can’t wait to see you out there! 🫶