Running has good evidence for fitness and heart health, and some evidence for low mood. Studies also link it to a lower risk of death, but that is a link, not proof.
What it is
Running or jogging at your own pace, from short runs to longer ones. The NHS counts it as vigorous activity.
What the research says
- Fitness and heart health: A large review of sport and health studies, with 2.6 million adults in all, found that running improves heart and lung fitness and how the heart works at rest. This is an average across studies, not a promise for any one person. The NHS counts running as vigorous activity: 75 minutes a week meets the adult guideline. Good evidence it helps · Oja et al., 2024 · NHS, 2024
- Low mood: In a review of 218 trials of exercise for depression, walking or jogging eased symptoms moderately. Most trials had flaws, so confidence is low. In one Dutch study of 141 people with depression or anxiety, 16 weeks of group running helped about as many people as antidepressants did. Most people chose which one to do, so it was not a strict comparison, and it does not mean running can replace antidepressants. Some evidence it may help · Noetel et al., 2024 · Verhoeven et al., 2023
- A longer life: Across 14 studies of 232,149 people, runners had a 27% lower risk of death during the studies than non-runners, even if they ran only once a week. These studies show a link, not proof. Some evidence it may help · Pedisic et al., 2020 · Lee et al., 2014
Is it safe?
Injuries are common when you are new to running: beginners had about 18 injuries per 1,000 hours of running, more than twice the rate of regular runners. Videbæk et al., 2015
Build up slowly: repeat a run 3 or 4 times before you go faster or further. A beginner plan such as Couch to 5K builds up over 9 weeks. NHS, 2022
If you have not exercised for some time or have a medical condition, talk to your GP before you start. NHS, 2024
Your own practice complements medical care and never replaces it. Please don't stop or change any treatment without talking to your doctor. If you feel very low or think about ending your life, call your local emergency number now.
Sessions that fit alongside
Sissoo practitioners offer sessions some people combine with running, such as sports massage: Yoga & Movement Therapy · Body Therapies
Checked 12 November 2026. Next check by May 2027. How we rate the evidence.
Frequently asked questions
Is running good for your mental health?
There is some evidence it may help with low mood: a review of 218 trials found walking or jogging eased symptoms of depression moderately. Most trials had flaws, so confidence is low, and running never replaces medical care.
Is running good for your heart?
There is good evidence that running helps heart and lung fitness and how the heart works at rest. This is an average across many studies, not a promise for any one person.
Is running safe for beginners?
Injuries are common when you are new to running, so build up slowly and repeat a run 3 or 4 times before you go faster or further. If you have not exercised for some time or have a medical condition, talk to your GP before you start.
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