Troy Hurst holds a Doctorate in Physical Therapy from Carroll University. He is a physical therapist specializing in both athletic and vestibular rehabilitation with an emphasis on performance running.
Running is a popular form of exercise for several reasons: it’s low-cost, requires minimal equipment, and you can run almost anywhere.
The exercise provides numerous benefits for men of all ages (2).
In addition to improving physical health, running can positively affect mental and overall well-being (3).
Here are eight 8 benefits men can experience when starting a running routine.
The most significant benefit of running is its positive impact on cardiovascular health.
Running strengthens the heart and improves circulation, significantly reducing the risk of heart disease and stroke (4, 5). This cardiovascular boost is crucial because it enhances overall endurance, supports weight management, and contributes to a longer, healthier life.
The efficiency of running in improving heart health makes it a standout exercise for maintaining and increasing cardiovascular function.
Running offers an excellent solution for men who want to keep their hearts strong and healthy.
Regular running can help:
This cardio-based exercise also reduces the risk of heart-related conditions, making it a valuable activity for long-term health (5).
Running is one of the most efficient calorie-burning exercises, which can assist men in maintaining or achieving their ideal weight.
Given the physical demands of running—whether a light jog or a more intense run—it helps burn excess fat while promoting muscle retention.
Incorporating running into your routine can complement a balanced diet and help you control extra pounds (6, 7).
Many men aim to strengthen their legs, and running provides a fantastic way to do so.
It engages key muscles in the lower body, including:
Over time, this consistent engagement helps tone and fortify the legs, enhancing appearance and functionality. Proper technique and terrain variation can further amplify these strengthening effects.
Don’t underestimate what it can do for your mind. Running triggers the release of endorphins—the “feel-good” hormones—often referred to as the source of the “runner’s high (8).”
Running can be an excellent stress-relief tool for men balancing:
This healthy habit reduces feelings of anxiety and improves overall mood (9).
It also provides a structured outlet for building resilience and mental clarity.
Ready to hit the trails? Start your trail running journey with our step-by-step trail running training plan!
The running benefits for men testosterone are helpful!
Running affects men’s hormonal health and can increase testosterone levels (10).
Testosterone supports muscle growth, bone health, and overall vitality (11).
However, balance is crucial, and excessive endurance running without adequate recovery may have the opposite effect.
Contrary to the myth that running is bad for your knees, it can improve joint and bone health when using the following:
Running increases bone density, which is crucial for reducing the risk of fractures, particularly as men age (12).
Researchers have associated light-to-moderate running with a lower likelihood of developing conditions like osteoarthritis in the long term (13).
BetterMe: Health Coaching app helps you achieve your body goals with ease and efficiency by helping to choose proper meal plans and effective workouts. Start using our app and you will see good results in a short time.
Running can help low energy levels or minimize feeling winded during daily tasks.
https://cdn.betterme.world/articles/wp-content/uploads/2025/06/Button-Banner-CALISTHENICS-workouts-for-young-men-2-1.png
Regular running builds endurance, allowing men to perform physical and mental tasks more efficiently. It conditions the body to use oxygen more effectively, improving overall stamina and giving you an extra boost throughout the day.
Quality sleep is essential for overall health (13), and running can help men achieve better rest patterns. Regular running helps regulate the body’s internal clock, also known as the circadian rhythm, which promotes consistent sleep and wake times.
Running’s physical exertion reduces restlessness, making it easier to fall asleep faster and enjoy deeper sleep (14).
Additionally, running’s stress-reducing benefits contribute to a calmer mind, ensuring fewer disruptions during the night. A good night’s sleep can lead to better recovery, increased energy, and improved performance in every area of life.
Yes, running is good for males. It offers numerous benefits, such as improving cardiovascular health, boosting mental well-being, and maintaining muscle strength.
However, proper form and training volume are essential to avoid injuries and ensure that running complements individual health needs.
Lean and toned up body isn’t just a far-fetched fantasy. Check out the BetterMe: Health Coaching app and watch it propel your weight loss journey into high gear!
Always start with a proper warm-up.
Dynamic stretches, such as leg swings, knee lifts, and arm circles, help loosen muscles and regulate blood flow (15). A quick 5–10-minute brisk walk or light jog prepares the body for higher-intensity movement.
Choosing the correct running shoes is crucial. Runners, coaches, and store employees often recommend looking for shoes that provide:
They also recommend replacing running shoes every 300–500 miles, or you’ll increase the risk of injury.
Current evidence doesn’t support these suggestions.
Current research suggests that the influence of running shoe features (such as arch support, cushioning, and gimmicky/promotional features) on injury risk is complex and not consistently supported by evidence.
For example, shoe cushioning may contribute to injury prevention, but experts haven’t defined the optimal cushioning level and the populations you can benefit from.
Read more: Men’s Calisthenics Workout: 8 Exercises to Build a Lean Physique
Additionally, research has not proven that the popular shoe-prescription approach based on foot morphology (cushioned, stability, and motion-control shoes) effectively reduces injury risk (16).
A 2015 article in the British Journal of Sports Medicine, “Running Shoes and Running Injuries: Mythbusting and a Proposal For Two New Paradigms: ‘Preferred Movement Path’ and ‘Comfort Filter,’” suggests that comfort is a crucial factor in injury prevention for runners.
The authors propose two new paradigms: the “preferred movement path” and the “comfort filter.” They argue that runners intuitively select comfortable shoes to remain in their preferred movement path, which may reduce the risk of injury.
This approach challenges traditional views on running shoe features and their impact on injury prevention. So, when in doubt, simply choose the running shoe that feels the most comfortable for you and replace it when you no longer feel comfortable (19)!
Pay attention to your running posture.
Keep your shoulders relaxed, your body upright, and your arms swinging naturally without crossing your torso.
Proper form minimizes unnecessary strain and reduces your injury risk.
Avoid the temptation to do too much too soon. Stick to the 10% rule—don’t increase your weekly mileage by over 10%. This gradual progression will help your body adapt and lower the chances of overuse injuries.
If you feel pain, fatigue, or discomfort, don’t push through it.
Take rest days when needed and adjust your pace if necessary.
Ignoring early signs of injury can lead to long-term setbacks, so prioritize recovery.
Read more: 30-Minute Upper Body Workout For When You Need A Pump
Proper hydration is essential before, during, and after your run.
Dehydration can lead to cramps and fatigue, especially on longer or high-intensity runs (17).
Carry water or plan routes with accessible hydration points.
Wear moisture-wicking clothes to stay comfortable and dry. Layer appropriately in cold weather and protect yourself with sunscreen, hats, or sunglasses when it’s sunny.
Post-run stretching helps improve flexibility and reduces muscle soreness (18).
Focus on major muscle groups, such as your calves, hamstrings, and quads, to keep them supple and ready for the next run.
Wear reflective gear or carry a headlamp if you’re running in low-light conditions.
Stick to well-lit paths, keep headphones low, or use open-ear models to stay aware of your surroundings.
By following these tips, you’ll enhance your running experience and minimize risks, helping you stay consistent and injury-free on your fitness journey.
The general recommendation for adults is to engage in at least 150 minutes of moderate-intensity exercise each week, which can be broken down into 30 minutes of activity five days a week (1).
Running for 30 minutes most days a week can benefit overall health and well-being.
It helps meet the recommended level of physical activity while offering numerous additional benefits.
For beginners, working up to 30 minutes of continuous running is best by starting with shorter intervals and gradually increasing the duration.
This progression allows your body to adapt and reduce the risk of injury.
Once you’ve built up your endurance, 30 minutes of running can become a staple in your weekly routine. However, for most runners, even very experienced ones, running every day is unnecessary and may increase the risk of overuse injuries. Incorporating active rest and cross-training at least 1-2 days per week helps mitigate this risk.
In our previous post, we took a deep dive into what a full half marathon training 20-week plan looks like—breaking down each phase to help you build endurance and cross the finish line feeling strong.
Jogging burns more calories than walking, improves cardiovascular fitness faster, and strengthens muscles more effectively due to its higher intensity.
However, walking has a lower impact and may be a better option for those with joint concerns or certain health conditions.
Running is powerful because it engages multiple muscle groups, strengthens the heart, enhances lung capacity, improves mental health, and burns calories quickly. It delivers significant physical and mental benefits in a time-efficient manner.
Yes, running benefits body shape. It helps reduce body fat and improves muscle definition and overall body composition. Over time, consistent running can lead to a leaner, more athletic physique.
No “best” age for running exists, as any age group can benefit from it.
Safe, moderate running might help young adults experience peak performance while older adults reap benefits such as improved cardiovascular health and reduced age-related decline.
Running offers men a comprehensive range of health benefits beyond physical fitness.
It strengthens the heart, improving cardiovascular health and reducing the risk of heart disease. Mentally, it boosts mood, reduces stress, and combats anxiety, thanks to the release of endorphins.
Regular running supports weight management by burning calories efficiently.
It also helps build and tone muscles, enhancing overall body composition.
Men can improve their overall health by incorporating running into their weekly routine. Follow the tips mentioned above to stay safe and injury-free. Before beginning any new exercise routine, consult with your doctor.
This article is intended for general informational purposes only and does not serve to address individual circumstances. It is not a substitute for professional advice or help and should not be relied on for making any kind of decision-making. Any action taken as a direct or indirect result of the information in this article is entirely at your own risk and is your sole responsibility.
BetterMe, its content staff, and its medical advisors accept no responsibility for inaccuracies, errors, misstatements, inconsistencies, or omissions and specifically disclaim any liability, loss or risk, personal, professional or otherwise, which may be incurred as a consequence, directly or indirectly, of the use and/or application of any content.
You should always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition or your specific situation. Never disregard professional medical advice or delay seeking it because of BetterMe content. If you suspect or think you may have a medical emergency, call your doctor.