Running Benefits For Women: How This Activity Can Improve The Lives & Health Of Women

Running is one of the most popular cardio workouts because it’s:

• Budget-friendly
• Easily accessible
• Burns a lot of calories
• Excellent for anyone whose goal is weight loss or management.

However, despite its popularity, this exercise may sometimes be overshadowed by more trendy routines like Pilates, HIIT, or strength training. 

In today’s article, we want to look at the many running benefits for women.

If you have been trying to find a cardio workout to add to your routine and are unsure if running is for you, read on to learn how running benefits:

• Body shape
• Self-esteem
• Mental health
• Cardiovascular health
• And more!

What Are The Main Running Benefits For Women?

There are several benefits of running for women. Below, we have outlined the top 10 benefits of running for women and multiple research articles providing evidence:

1. Weight loss and weight management
2. A chance for social interaction
3. Better cardiovascular fitness
4. Improved brain function
5. Better Sleep
6. Improved joint health
7. Reduced risk of chronic illnesses
8. Improved bone health and strength
9. It gives you a chance to interact with nature.
10. Self-confidence boost & improved mental health

Please note that running has the same benefits for men as above. 

The advantages of this cardiovascular workout are not limited to women. 

Is Running Good For Ladies?

Yes, it is. Aerobic exercise has many advantages that can improve a woman’s life and overall health. Let’s break down running benefits to help you gain a better understanding:

Better Cardiovascular Fitness

National Geographic referred to running as the ‘ultimate cardiovascular sport’ with good reason (1). 

Cardiovascular health refers to the ability of the heart and lungs to transport oxygen to the muscles during exercise.

Aerobic exercises are great for heart and lung health; running has dedicated studies proving this.

In an older study published in 1985 in the Clinics in Sports Medicine Journal:

Researchers stated that runners have more substantial, thicker heart muscles, which makes their hearts more efficient at pumping blood. Runners also have a slow resting pulse rate and a high maximal oxygen consumption, all indicating efficient heart function (2).

In an observational study published in 2014:

Researchers studied the lives of over 55,000 participants for 15 years and found that runners had lower adjusted risks of all-cause and cardiovascular mortality by 30% and 45%, respectively.

These people also had the added benefit of extending their lifespans by 3 years. 

The researchers concluded that a simple, slow, 5—to 10-minute run on most days could improve cardiovascular health and life expectancy and reduce the risk of death from cardiovascular illnesses and other causes (3).

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In a more recent study published in 2019:

Researchers stated that all forms of physical activity are excellent for cardiovascular health as they can help reduce the risk of:

• Heart failure
• Blood pressure
• Atherogenic markers
• Decrease resting heart rate.
• Increase physiological cardiac hypertrophy.
• And much more (4).

Weight Loss And Weight Management

Running benefits for women weight loss include: 

• A change in body shape
• Improved body composition

In a study published in 2013:

Researchers compared the effects of running and walking on BMI and waist circumference. 

While both exercises improved these two factors, running had more significant results than walking (5).

A year-long observational study published in 2015 found:

A dedicated running routine can help you lose weight even if you do not change your diet.

However, they stated that the best weight loss changes were from study participants who ran the recommended 5 km and made healthy diet changes (6).

In a more recent study published in the Journal of Physiological Anthropology, Researchers found that running at least 10 km a week improved the body composition of study subjects (aged 18-65).

This exercise led to significantly lower values in their:

• Visceral fat
• Body mass
• Body fat (7).

These studies show that weight loss is one of the many running benefits for women over 40 and even younger women who wish to improve their body composition.

Does running build muscle? Find out what the research says.

Better Sleep

Researchers state that poor sleep quality and sleep disorders can impair attention and memory, negatively affecting physical, psychological, and social interaction (8). 

If you usually have trouble sleeping, going for a run helps you achieve the recommended 7-9 hours of uninterrupted sleep each night.

In one study published in 2012:

Researchers discovered that when adolescents ran for 30 minutes a day, five days a week, for three weeks, they could not only fall asleep faster and sleep for longer but also reduce daytime sleepiness (9).

In a more recent study published in 2023:

Researchers stated that physical activity can improve sleep quality and be a treatment option for sleep disorders such as:

• Insomnia
• Sleep apnea
• Restless legs syndrome (8)

Insomnia affects:

• Females
• Older adults
• Individuals with medical and mental health conditions – so as a woman, running could help improve this area of your life.

Improved Brain Function

According to Columbia University, the brain starts to shrink in our 30s and 40s, which can trigger cognitive decline (10). 

However, while cognitive decline might start this early, many experience lowered brain function in their 50s and 70s (11).

In a study published in 2017, researchers found that running helped increase the number of new neurons in rodents, leading to better learning and memory (12). 

A study published in 2021 discovered that 10 minutes of running can help improve cognition and mood (13).

Another study, published in 2023, agreed that running does improve cognition and urged people to run outside, not inside, as this may increase the benefit (14).

Improved Joint Health

Like any other exercise, running can cause injury.

You can risk your joints if you: 

• Run without giving the body ample time to rest.
• Run without the right shoes.
• Run with incorrect form.

However, when done correctly, this physical activity can benefit joint health.

In a study published in 2019, researchers found that marathon running helped improve the knee joint health of novice runners with damaged knee joints (15).

In a study published in 2023 in the Orthopaedic Journal of Sports Medicine, researchers found that contrary to popular belief, running does not worsen knee osteoarthritis and may even help protect against generalized knee pain (16).

Improved Bone Health

Studies over the years have shown that increased physical activity is good for the health of your bones. In one study published in 1986, researchers found that male and female runners had approximately 40% more bone minerals than non-runners (17). 

Increased mineral density means your bones are strong and less likely to break.

In a recent study published in The Cureus Journal of Medical Science, researchers found that high-intensity and high-impact exercises can help maintain and even improve bone density in postmenopausal women, thus reducing their fragility and the risk of fractures (18).

Find out more about a leg workout for running to boost strength and improve performance.

Reduced Risk Of Chronic Illness

Studies over the years have shown that running lowers the risk of cardiovascular illness. It’s also suitable for other chronic illness prevention, which improves mortality and longevity (3, 19, 20).

Gives You A Chance To Interact With Nature

Because of machinery like the treadmill, we do not always get a chance to walk or even run outdoors. However, if you can run outdoors occasionally, that would be good for you. 

Studies and experts have shown that being in nature, whether for leisure or while working out, can help improve:

• Cognition
• Mental health
• General well-being (21, 22).

Self-Confidence Boost & Better Mental Health

In a review published in late 2020, researchers looking at the relationship between running and mental health found that those who engaged in this activity reported feeling:

• A better outlook on life
• Improved self-image
• More self-confidence
• Reduced depression
• Reduced tension
• Better mood
• Happier (23)

Social Interaction

One of the benefits of running every day – or at least several times a week – is that running outside can give you a chance to interact with new people. 

Research shows that social interaction is good for humans as it can help improve our mood, mental health, and general well-being (24, 25). 

Joining a run club is a good way to engage in this healthy lifestyle activity and interact with people simultaneously.

Learn how to stretch before running so you do not injure yourself on the trail.

Read more: Is Walking or Running Better for Weight Loss?

Can Running Tone Your Stomach?

As seen in the benefits section above, running can help with fat loss and help you get a flatter stomach. Eating well and doing ab exercises on top of cardio will help with fat-burning and toning.

Will Running Change My Body Shape?

Yes, it can. As shown above, running can help improve your body composition, which can help with fat loss, allowing you to achieve your dream body. 

However, for the best results, remember to change your diet by consuming healthy meals that allow your body to be in a calorie deficit to reduce body fat.

Do strength training to tone your muscles so that when the body fat comes off, these muscles will be more visible than before.

The BetterMe: Health Coaching app will provide you with a host of fat-frying fitness routines that’ll scare the extra pounds away and turn your body into a masterpiece! Get your life moving in the right direction with BetterMe!

What Does Running Do To A Woman’s Body?

Running can help a woman improve her cardio fitness, mental health, bone health, and joint health, lose fat, and reduce the risk of chronic illnesses.

How Often Should A Woman Run?

The CDC recommends that people exercise at least 30 minutes daily, 5 times weekly. 

This duration is a good place for any beginner to start running (26). However, remember not to run 7 days a week, as the body needs rest; without it, you may overtrain.

Read more: Beginner Running Plan for Weight Loss and Ultimate Confidence

What Is A Good Distance To Run Everyday?

No research recommends the exact number of miles/kilometers to run daily. 

However, one study states that running about 6 miles (9.65 kilometers) a week is enough to reduce mortality (3).

Frequently Asked Questions

• Does running slim your waist?

Running can help you achieve a smaller, slimmer waist, but combine it with a healthy calorie-deficit diet and strength training for the best results.

• Will running give you a flat stomach?

Increased physical activity helps burn fat all over the body, including the stomach. Cardio workouts, a good diet, and strength training can help.

• How long should I jog to lose weight?

There is no standardized answer for this. Weight loss depends on too many factors, so we cannot give you an accurate answer (27). 

However, jogging daily for 30 minutes, 5 times a week is a good place to start (26).

• What happens when you run for a month?

From the list of running benefits for women (and men) listed above, you are likely to experience weight loss, better sleep, improved bone and joint health, better mental health and self-confidence, better heart health, and much more.

The Bottom Line

From these running benefits for women, this is a type of aerobic exercise that women should not overlook. Unless you have a condition that keeps you from running, we suggest you add this activity to your weekly exercise chart. These physical and mental benefits are too good to pass up. 

As always, remember to pace yourself and start small. Don’t push too hard and fast, as this will likely cause injury.