With 2025 well underway and brighter days ahead, many of us are no doubt ready to begin reaching for our fitness goals and seeking to improve our health and overall wellbeing. Running is one of the most simple and accessible ways to achieve these goals, as it not only helps to improve your physical health, but it has many mental health and social benefits too. Whether you want to start running to achieve a concrete goal like completing your first 5k, or you wish to build mental resilience or find a simple way to move your body more, we’re here to tell you why it’s worth taking up the sport this year.
What are the physical health benefits of running?
Running is a full-body workout that has many physical health benefits, from improving your cardiovascular fitness levels, to strengthening muscles and joints, below, we explore some of the top reasons why many fitness enthusiasts look to take up this pivotal sport:
Boosts your heart health
Running is a great way to take care of your heart health, with studies showing that those who start running regularly can decrease their risk of heart disease by 35- to 50%. Further studies show that this exercise can also help to lower blood pressure and cholesterol levels. Cardiovascular exercise like running also forces your heart to pump more blood, which provides increased oxygen flow to the rest of the organs in your body, helping them to function as they should.
Strengthens muscles & joints
While it’s often associated with cardio, running also engages several muscle groups in your legs, core, and even upper body, making it a full-body, strengthening workout. Despite the common association with wear on the joints and the coining of the term ‘runner’s knee’, running has also been shown to improve bone mass and benefit the health of the joints. One study found that those who run regularly actually experience less joint pain than those who live a more sedentary lifestyle.
Improves lung capacity
As mentioned above, running can help to increase oxygen flow around the body. The additional blood pumped out eventually returns to the heart so that the cycle can continue and over time your heart becomes stronger and this increases the strength of the entire cardiovascular system. As your heart and lungs work harder to supply your muscles with oxygen when exercising, your lungs begin to develop additional capillaries with regular training and this increases their capacity.
Healthy weight maintenance
Running burns more calories per minute than most other forms of exercise. When combined with a balanced diet, optimal hydration levels and good sleep, this form of exercise is a really effective way to maintain a healthy weight.
This list of physical health benefits isn’t exhaustive, there are many more great things that running can do for your body. When you first get started, running may feel physically difficult, but when you regularly get out there, you’ll quickly build stamina and it will begin to feel easier with every session.
What are the mental health benefits of running?
Running has been shown to provide a host of benefits for your mind, from building motivation and self-esteem, to reducing stress and anxiety. As running enthusiasts, here are just some of the many mental health benefits we think are worth shouting about:
Stress management & boosted happiness
Running triggers the release of endorphins, which are neurotransmitters that are known as ‘feel good’ chemicals. These hormones have been shown to combat stress and anxiety, helping you return to a ‘rest and digest’ state more quickly, and have even been shown to relieve pain. So, if you’re feeling stressed, head out to pound the pavement and you’ll begin to experience the infamous ‘runner’s high’ and enter a more relaxed state in no time.
Increased mental clarity
The rhythmic motion of running can act as a form of moving meditation, helping to clear your mind and boost creativity. This is especially true when running outdoors, as the combination of movement, regulation of the breath and getting into nature can all help to make you feel more grounded. When you’re calm, you’re able to think better, so if you’re trying to solve a complex problem, try heading out on a run to clear your mind and see if the answers come to you more easily.
Builds self-confidence
Setting, sticking to and achieving running goals, whether time or distance related, can help to build self esteem and resilience. When you use running to continually show yourself care through discipline and prove to yourself that you’re capable of achieving challenging things, with time, this can carry over to increased confidence in other areas of your life.
Better focus and memory
According to Hopkins Medicine, regular exercise such as running can help to increase the volume of the hippocampus - this is the part of the brain that is responsible for memory and learning. An increase in size means an increased capacity, so next time you need to do some focused work, take yourself out for a run first and see if it helps!
Whether you want to break free from a frequent low mood, or you want to push yourself towards an achievement to strengthen your self-assurance, running benefits your mental health in so many different ways.
What are the social benefits of running?
Of course, running can be a solo activity if you want it to be, but it also provides a great way for you to get more social. From running groups and events, to simply committing to improving your health alongside a friend, this form of exercise can help you get together with friends old and new. Here are just some of the social benefits to mention:
Meet new people
Running can provide lots of opportunities to meet and connect with new people. With local running clubs, regular Parkrun events that take place across the UK on Saturday mornings and great online communities like the Start Fitness Strava Running Club, you can make new friends and share your progress in many different ways.
Low cost
You can take up running pretty much for free! All you need is a supportive pair of running shoes and some comfortable clothing and you can take part in the activity almost anywhere. Of course, we understand that running shoes themselves are an investment, but there are plenty of affordable options available to get you started.
Enjoy nature
Getting into the great outdoors can help you to foster a sense of belonging. When you get outside, especially in your local area, you can connect with your local community which can help to reduce feelings of loneliness or isolation.
Getting involved with others when starting out with running can really help with motivation, as being part of a community can provide support to help you stick to and meet your goals.
How do I start running as a beginner?
Now that you know many of the benefits associated with this powerful activity, we’re guessing you’re raring to go. Start with short, manageable sessions at first, alternating between walking and running as you need to. For your first run, don’t set yourself any specific time or distance goals, just get out there and see what feels comfortable. Over the next couple of weeks, gradually increase the running intervals as your fitness improves and focus on consistency rather than speed or distance. After your first few runs, you will have a feel for your ability and you can begin to explore beginner training plans.
Stay motivated with essentials for starting your running journey in 2025
If this post has motivated you to make regular running your New Year’s Resolution, then we have some tips to help you stick to it all year-long, as well as some key running gear that will help you keep up the momentum on your journey.
Prioritise rest and recovery
Rest periods are just as important as your training sessions. While you may catch the running bug quickly, it’s important to remember to manage your capacity by taking regular rest days and enabling your body to recover through lower-impact movements, such as stretching. Hydration when running is also key to aiding recovery and preventing issues like cramping and stiffness in the muscles.
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| HIGH5 Zero Electrolyte Hydration Sports Drink Tablets |
The extra support of a quality electrolyte drink can help to ensure your body is kept topped up with key minerals. These HIGH5 electrolyte sports drink tablets are packed with magnesium, potassium, sodium, calcium and chloride to ensure your body’s hydration is in peak condition. They come in a variety of delicious fruity flavours and are suitable for both vegetarian and vegan diets.
Keep things interesting
Alternate between slow running, interval running, and easy-pace running to keep things fresh and engaging. This also helps you to build strength and stamina in different ways. You can also make running more appealing by using your running sessions to catch up on your favourite podcast or listening to some motivational music.
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| Shokz OpenRun Pro 2 Wireless Bone Conduction Running Headphones |
To ensure you can enjoy your run while also remaining safe and aware of your surroundings when running outdoors, we highly recommend the Shokz OpenRun Pro 2 headphones. With unique sound technology through bone and air conduction, you can experience crisp, clear sound while remaining aware of your surroundings to help you avoid hazards. These headphones sit comfortably around the back of the neck and over the ear to ensure your run isn’t interrupted by your headphones falling off.
Celebrate the small wins
Every single milestone, from your first run to completing a month of consistent running, is worth celebrating. Stay positive and monitor your progress to spur you on. A great way to monitor progress is with a purpose-built GPS watch.
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| COROS PACE 3 Premium Silicone Strap GPS Watch |
We recommend the COROS PACE 3, as it enables you to track both your training and recovery with a fit that’s both lightweight and comfortable yet doesn’t sacrifice advanced technological features. With a 40+ hour continuous GPS, next-gen optical heart rate sensor, bloody oxygen measurement and a barometric altimeter, you can see yourself experience the physical benefits of running we’ve mentioned in real-time.
Support your feet properly
Running starts at the feet, and often joint issues further up such as in the ankles or knees can be caused by improper foot support. Make sure your progress isn’t hindered by sore feet and aching joints and invest in quality running shoes and socks. If you find you’re experiencing foot aches and pains early on in your running journey, we’d suggest considering a gait analysis to ensure your foot arch is properly supported.
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| Brooks Glycerin 22 Running Shoes |
The Brooks Glycerin running shoe has been designed with advanced, soft cushioning that doesn’t impact the power of your stride. Designed for road-running and long-distance sessions, this shoe creates a smooth movement experience with neutral support. For more great running shoes options, check out our Best Running Shoes for 2025 blog.
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| More Mile London Running Socks |
These More Mile running socks feature six key padded protection points that work to absorb pressure, reduce impact, and protect your joints when running. This prevents blisters from occurring and makes sure that you can go the distance with comfort. They’re moisture-wicking and breathable too, so no matter how hard you’re pushing your limits your feet will have the support they need.
Make 2025 Your Year of Running with Start Fitness
Whether you’re looking to improve your health, boost your mood, or meet new people, running offers countless benefits. By setting realistic goals, investing in the right gear, and staying consistent, you’ll be well on your way to achieving your fitness goals in 2025. Browse our full running shop to help you get started.