Feel Happier
One study found that 30 minutes of running five days a week for three weeks boosted sleep quality, mood, and concentration during the day. Other studies suggest that exercise helps you cope with anxiety and stress even after you're done working out.
More: How Exercise Makes You Happy
Beat Senility
Worried about "losing it" as you get older? Working out regularly will help you stay sharp. A recent study published in Psychonomic Bulletin & Review concluded that the evidence is "insurmountable" that regular exercise helps defeat age-related mental decline.
5 Ways Running Actually Makes You Smarter
Protect Your Knees And Bones
Chances are, you've had family, friends, and strangers tell you, "Running is bad for your knees." Well, science has proven that it's not: Studies show that it actually improves knee health. Plus, running increases bone mass and even helps stem age-related bone loss.
Beginner's FAQs
Your pre-run questions, answered
Where should I run?
Find a variety of safe, traffic-free routes that you can regularly take in a variety of weather conditions. Road runners should run against traffic, unless you're approaching a blind curve; in that case, switch sides until it's safe to cross back. Stay to the right on trails and park paths. On a track, run counterclockwise, and stay clear of the inner lanes. Treadmill runners should go slow enough to run normally—gripping the handrails can cause injury.
More: 25 Best Trail Running Destinations in the U.S.
When should I run?
Plan to run whenever you're most likely to get it done. Many runners find that they have an easier time fitting in a workout if they tackle it first thing in the morning. However, if that doesn't work with your schedule, find a time that does, and treat your running time as a non-negotiable must-do.
How do I start?
Go into every workout with the idea that you'll finish strong. No matter how long you plan to go, start out slowly to warm up and gradually raise your heart rate. (Or, follow the tips in our Beginner's Starting Line Plan.)
How do I know how fast to go?
When you're running, if you can sing, you're likely going too slowly. If you are huffing and puffing, you're going too fast. You should be able to hold a conversation. Adjust your pace to stay at the right effort level.
