Running is often seen as taxing on the body. Especially for the joints .
But is that image correct?
More and more studies show that running is healthy , provided you approach it responsibly .
Running has a low threshold. You don't need much material. This makes it an accessible way for many people to exercise .
Misunderstandings arise especially when healthy running is confused with overexertion .
In this blog you will not only discover the benefits, but especially how running remains good for you per type of runner .
What running strengthens in your body and mind
Is running good for you? Yes, provided you choose responsible running and take sufficient rest.
Running strengthens the heart. It improves blood circulation and lowers blood pressure . This reduces the risk of cardiovascular disease .
A lot is also happening physically. Bone density increases. Joints and knees remain resilient when running regularly .
Mentally, running has a positive effect . It supports mental health , increases mental resilience and helps reduce stress .
Many runners also experience better sleep quality , more self-confidence and a calmer mind .
These key benefits of running form the foundation, but turn out differently for each type of runner.
Starting to run as a beginner requires a gradual build-up
Important to know if you start running:it is not automatically bad for your knees. With regular running,moderate exertion actually ensures that joints become stronger and the cartilage remains healthy.
What often goes wrong when starting to run :
building up too quickly without enough rest
running too often with too high a heart rate
starting without paying attention to injury prevention and good running shoes
Complaints usually arise from overexertion, not from running itself.
By building up your running gradually, you remain healthy , your fitness improves and your knees and musculoskeletal system remain strong.
If you are a beginner and run in the early morning or evening, reflective running vests provide extra visibility and safety.
If you use apps for pace or heart rate, a running phone holder is a practical and safe solution while running.
Physical Benefits for Overweight Beginners
Many overweight beginners think that running is bad for the joints , but that is not true when it comes to responsible running .
Regular running actually makes the joints stronger and more resilient.
Exercise stimulates the cartilage and helps reduce the risk of osteoarthritis .
Dose the effort well, because overload can lead to complaints and injuries .
Adjust your pace and frequency to keep running healthy and deliver clear physical benefits .
Running strengthens the body and vitality of the elderly
Many overweight beginners think that running is bad for the joints , but that is not true when it comes to responsible running .
Regular running actually makes the joints stronger and more resilient. Exercise stimulates the cartilage and helps reduce the risk of osteoarthritis .
Please note this: overload mainly occurs when the effort is increased too quickly. Adjusting your pace and frequency keeps running healthy and provides clear physical benefits .
Advanced runners: maximum benefits, greater risk
For advanced runners, running offers clear health benefits, such as a strong heart , efficient blood circulation and a high resilience of the body. Important to know: Running itself doesn't lead to wear and tear; in fact, well-trained runners'knees and joints remain strong and resilient.
The risk arises when the training load is structurally higher than the recovery capacity can handle. Too much running , high volumes and too little rest can lead to overload and joint complaints.
Healthy training
To go too far
Variation in intensity
Always hard or long
Sufficient recovery
Not enough rest
Listening to signals
Ignoring pain
In summary: healthy running for advanced runners does not mean doing more and more, but varying it intelligently and taking recovery seriously .
