Scientific word for running

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Type into Google “when was running invented,” and the search engine would tell you that Thomas Running was the genius behind running in 1784 when he tried to walk twice the same time.

That couldn’t be further from the truth. Google jokes aside, the activity of running can be traced back as far as human history itself.

As I’ll argue in today’s article, running was a great milestone in human evolution and history, just like the expansion of brain size or the invention of fire.

With that said, let’s dive into the history of running and how logging the miles became a part of our modern culture and legacy, piece by piece.

Who Was Thomas Running?

Before I get into the ins and outs of the evolution of running, let’s first put the Thomas Running myth to rest once and for all.

Here’s the truth.

Thomas Running is no more than a social media creation and the subject of a hilarious meme.

Despite Google, the guy had nothing to do with running except in the infinite imagination of the interwebs.

This hilarious running meme goes like this:

I don’t know about you, but this meme is quite funny. It’s one of my favorite running memes.

The idea behind that trend was simple – inventions occur when someone tries to do something twice at the same time. A few years ago, this was a part of a trend in writing funny posts about inventing.

You can also find on the internet several similar fictitious characters, including Thomas Nice, Joshua Jogging, and John Lie.

Pretty hilarious, I know. Let’s go down that rabbit hole another day.

Now let’s get serious.

I hate to state the obvious, but, as you can already tell, running was never “discovered”, as in, it wasn’t the brainchild or creation of a specific person. So the answer is when was running invented isn’t simple.

Running, in reality, is an innate ability that both humans and animals have developed, like walking, jumping, or eating. As long a creature has two legs, then they can run since the activity mainly involves moving the legs faster than walking.

Science claims that running can be traced to our early ancestors—who were undoubtedly primates who employed their legs to cover long distances on the ground. And running as a sport can be dated back to the Egyptians, Greeks, and Persians of the ancient world.

The History Of Running Explained

Before running was a thing you do whenever you wanted to lose some weight or post a bunch of workout pictures on Instagram, our ancestors ran for one reason, and only one reason—to survive.

And survive, we did.

In short, kill or get killed.

Nowadays, survival is the last thing you’ve on mind while jogging. (unless you’re chased by a big wild dog). But for the ancient man (and woman), being able to run long distances was key to survival.

Here’s the truth.

The ability to run long distances was key in the origin of the modern human body form. At the very least, such an ability made us human in the anatomical sense, according to evolutionary theory.

So how far does running go back in human history?

Running was “invented” as early as when primitive humans evolved from primates around seven million years ago and started to transition from tree climbing to bipedalism, which is a term that refers to species that walk on two legs.

For example, you and I are both bipeds.

Let’s break down the timeline of the evolution of running.

4.5 Millions Ago – The “Invention of Walking”

The earliest evidence of animals locomoting on two legs –just like the way we do today—can be traced as back as four million years ago.

Research had reported that Australopiehtics—an ape-like creature believed to be an ancestor to humans—fossils showed that our early ancestors at that time walked upright before developing stone tools.

3.5 Millions  – The Evolution of Walking

In 1999, the country of Kenya made the headlines after a group of scientists discovered fossil evidence for the Kenyanthropus platyops, which is a small-brained, flat-faced bipedal that lived around 3.5 million years ago. This early human ancestor had footprints that showed walking patterns very comparable to those of humans today.

2.6 Million years  – The Emergence of Running

Around 2.6 million years ago, our ancestors developed the ability to run long-distance, according to fossil evidence of some individual features of the modern human body.

According to scientists, this jump in human evolution has been spurred by persistence hunting, which is one of the strategies that early hominids used to successfully survive and thrive.

The practice of persistence hunting involved a group of hunters that would stalk and chase after a prey for prolonged periods, tactically changing turns until the animal is too beat to flee. This is a good reason to consider running a formal part of our DNA.

The Evolution of Running Specific Anatomical Features

Faster runners were often the best hunters.

Back then, if you could not hunt, your chances of survival were pretty slim (sorry, no checks from the government).

Research also singled out a wide range of physical traits that strongly suggest that our ancestors evolved as distance runners.

The adaptation helps them hunt down prey and compete more effectively with the faster predators in the open plains of Africa.

Some of these traits include:

• The decoupling of the shoulders allowed early humans’ bodies to rotate while the heads aims forward during running
• Skull features that help regulate overheating during running
• A taller body with a narrower pelvis, waist, and trunk.
• The development of bigger buttock muscles that allowed for stabilization and power during running.
• And so many other features that can find out about more here.

In other words, we were all made to run from the get-go. Some scientists even go as far as to claim that running is one of the most transformative events in human history.

When Was Running  – The History Of The Sport

Once our early ancestors settled the land and started practicing agriculture and cultivating livestock, they ran for other reasons—survival wasn’t exactly one of them.

For example, the ancient Egyptians, Greeks, and Persians employed messengers whose main job was running long distances and delivering news.

Sure, they did have horses back in the day, but human messengers could traverse through unfriendly terrains and steep inclines.

The same ancient civilizations also organized sports and events during which running was the main attraction. Professional runners back in the day were treated like rockstars.

Running As a Symbol

The sed festival is likely the most important ceremony of kingship in ancient Egypt. It’s, in fact, considered one of the earliest and longest-running and lasting rituals in Egyptian history, going back to more than 3,000 years B.C.

Evidence shows that the ritual has serviced through to the Roman conquest of Egypt around 2000 years ago.

So what was it all about?

Also known as the Heb Sed or Feast of the tail, the Sed festival consisted of ancient Egyptian rituals and ceremonies that celebrated the continued rule of a pharaoh. This massive occasion was introduced thirty years into the Pharaoh’s reign, and it was repeated every three months until his death.

The Sed festival consisted of several stages. It’s believed that the king would make different offerings to the gods. Then, he’d run four laps on the course was that designed to represent the lands of Egypt.

During the four laps run, the Pharaoh changes his clothes twice, wearing the royal regalia of upper Egypt for the first two laps, then changing into clothing for lower Egypt for the last two laps.

At the end of the jubilee, the king would hold a lavish coronation ceremony that symbolizes the renewal of his rule.

These ceremonies’ most reliable archeological evidence comes from relief cycles dating back to the Fifth Dynasty king Neuserra (around 2500 B.C.) in his sun temple at Abu Ghurab at East Karnak.

Another strong piece of evidence consists of relief cycles dating to king Osorkon II, the fifth king of the Twenty-second Dynasty of Ancient Egypt and the son of King Takelot I and Queen Kapes.

During the Ptolemaic Period (around 300 B.C.), the Sed festival was translated into Greek as the ‘thirty-year festival,” and famous kings like Ramesses II and Amenhotep III celebrated their first ceremony around the 30^th year of their reign, and after that each third year.

But was it all fun and games?

That’s where most experts beg to differ.

Some historians consider the Sed festival to be primarily ceremonial and symbolized the Pharaoh’s old age. Others suggest that it was intended to symbolize the rule of the king reaching all parts of Egypt.

However, some historians believe that Jeb Sed had a much more practical purpose behind it—if the king falls short of completing the course, then it meant they were no longer fit to rule.

The consequences of such a “DNF” are no longer known though many historians suggested that the unfit king would be sacrificed to make way for a younger and fitter successor.

In other words, a pharaoh gassing out before finishing the four laps is tantamount to a death sentence. Talk about an incentive to finish a race!

Additional resource – How many miles is a 100-mile race?

Running As A Competition

So when was running was actually used as a sport?

Running, as a competition, grew out of religious rituals and festivals in different regions. Proof of competitive racing goes back to the Tailteann Games in Ireland, whereas the first recorded Olympic Games were born a few hundred years later in the town of Olympia, ancient Greece.

Let’s dive into the monumental times of the running history.

The Tailtean Games – The First Olympics?

Evidence shows that the earliest running-themed sports events were organized around 600 and 1100 B.C. during the Tailteann Games in Ireland. The Irish folks back then held these religious festivals to honor the death of the Irish goddess and queen Tailtin.

There were various events featuring running, such as:

• High jump
• Long jump
• Spear throwing.

Other events included

• Archery
• Boxing
• Sword fighting
• Chariot racing

The Olympic Games

The first Olympic game took place in 776 BC in Greece. The ancient Olympics, organized every four years, were held during a religious festival honoring the Greek god Zeus.

Around the eighth century B.C, participants poured in from a dozen or more Greek cities, and a couple of centuries thereafter, from as many as 100 cities throughout the Greek empire.

Talk about a rise in popularity!

The first Olympic events were limited to foot races. The first event consisted of nothing but running, making it the first Olympic game.

At this point in history, the running event was a distance of around 200 yards (the exact distance varied among venues), known as the stadion race. Stadions were buildings designed in a similar way to the stadiums of today. It’s also the root word for the “stadium”.

In 720 BC, Dolichos, which was a long-distance running race, was added to the festival.

Other competitions were added around 724 B.C, such as boxing, wrestling, and chariot racing—among others.

Then roughly 393 AD, the rise of the Roman Emperor Theodosius I spelled the end of the Olympic games after he abolished the festivities as part of a plan to spread Christianity and squash paganism in the Roman Empire.

Hail Zeus, The Great God!

Here’s the plot twist, though.

The main events at the ancient Olympics were not the sports events, but a sacrifice—about 100 oxen were sacrificed and burned on the Altar of Zeus on the third day.

This is why the ancient Olympics were more than just a sport, but a religious festival too.

The Marathon Legend

Legend has it that a Greek soldier named Pheidippides had to run from the Battlefields of Marathon to Athens—about 25 miles—to deliver the news of victory against the invading Persian forces in the decisive battle of Marathon.

That’s not the whole story.

Pheidippides (who might not have trained for such an endurance feat) collapsed on the floor after delivering the news and died on the scene.

The Invention of Jogging – Running For Recreational Means

According to the record, the first time the word “jogging” was used was in the 16^th century.

Yet, the sport wasn’t as accessible as it is today.

Back then, Jogging was reserved for the upper classes and the nobility, mainly by swordsmen as a training technique to develop endurance and stamina.

As time (and centuries) go by, Jogging and running become much more popular in training programs with the rise of professional sports.

But this still doesn’t explain the sudden boom in running popularity over the last few decades, especially in the US.

Additional Resource  – Here’s your guide to advanced running metrics

The Guy(s) Behind The Trend

According to my research, the recent rise in running popularity is credited to Arthur Lydiard, an Olympic track coach of New Zealand, who founded the Auckland Jogger Club.

Bill Bowerman, a University of Oregon track coach, went jogging with Lydiard in New Zealand, experienced the activity firsthand, and was impressed.

Soon after that, Bill brought back his new hobby to the US, where he published a book called “Jogging” (1967) that became the cultural sensation that kicked off the whole running craze.

Shortly after, Jogging was recommended by most medical and health authorities, praising its benefits, especially on the heart and for general physical conditioning.

Soon after, in 1968, The U.S. National Jogging Associate was founded to promote the pastime of logging the miles.

Another event that contributed to the fame of running in the US was the victory of American Frank Shorter in the Olympic Marathon in 1972, spurring up the running boom of the ’70s.

Surveys reveal that more than 25 million people took up running in the US during that era, including Ex American president Jimmy Carter and famous Hollywood stars like Clint Eastwood.

Additional Resource – 20 Fun Facts about running

The Role of Capitalism

Nike had also played a part in the success of running as a recreational sport.

The company, as you can tell, had a big stake in making the sport more popular.

So it started promoting running (a good thing if you ask me) and began increasing its shoe and gear sales.

When Was Running Invented – Historic  Moments & Events

Here’s a simplified timeline of some of the most monumental moments in running history.

490 B.C. – Most historians believe that the legendary Pheidippides ran the distance from Marathon to Athens to deliver the news of victory over the Persian—a feat of barefoot running that claimed his life.

1896 – The first modern Olympic games were held in Athens, Greece, and included 100-meter and 400-meter sprint and marathon events.

1896 – 18 men participated in the first Olympic Marathon event in Athen, with the winner crossing the finish line at 2:58:50

1897 – The inception of the Boston Marathon by John Graham, inspired by the first Olympic game that took place the year before. The original route covered a distance of 24.5 miles—or 39.42 kilometers.

1908 – The summer Olympics were organized in London and featured one of the most iconic marathon events, giving birth to the official marathon distance of 26.2 miles. Learn more about that historical moments here.

1909 – The birth of what’s known as the marathon mania with various races taking place in New York during special days such as Thanksgiving and the day after Christmas.

1947 – According to Google, Thomas Running is credited for the sport while trying to walk twice at the same time or something like that.

1960 – The legendary Ethiopian Abebe Bikila not only sets a world marathon record and takes the gold, but he does so barefoot. The event took place during the 1960 Olympics in Rome.

1972 – After winning the gold at the Berlin 1972 Olympics, the victor, the American marathoner Frank Shorter, inspired millions of people to take up running in what’s often referred to as the “Running Boom of the 1970s”.

1981 – The London Marathon enters the scene, making it Europe’s largest event.

1982 – The NCAA adds women’s track and field events.

1984 – The birth of the first official women’s Marathon at the Los Angels Olympics in California, the U.S. That’s when Joan Benoit became the first woman to cross the finish line of the Olympics Game marathon, finishing in 2:24:52.

1986 – The birth of David Dack LOL.

1987 – The three-time Olympic gold medalist, Jack Joyner, became the first female runner to appear on the cover of Sports Illustrated. The caption of the photo read ‘Super Woman”.

1988 – The Canadian sprinter Ben Johnson tests positive for performance-enhancing drugs in the Seol Olympics.

2005- The minimalist running movement became trendy after Vibram released its Five-fingers shoes.

2016 – Ultrarunner Dean Karnazes completes 50 marathons in 50 states in 50 successive days, setting himself as a legend in the running world.

2007 – Over 38,607 runners joined the New York City Marathon, making it the largest-ever Marathon.

2009 – Christopher McDougall’s “Born to Run” tops the New York Times best settler list, making minimalist running the new trend in town.

Additional Resource – Here’s your guide to cross country running

Who Invented Running  – The Conclusion

Hopefully, knowing more about “when running was invented”  as well as the evolution and history of running will inspire you to log in more miles and make the most out of the sport.

So are we really born to run?

The science is not lying.

Our ability to run long distances is a major reason why we are still here today.

The ability has deep roots in human evolution—and there’s no doubt about that.

One of the most useful stories you can share with new runners on Runner’s World is this list of definitive running terms, and for good reason—there’s a lot of jargon out there that’s hard for both newbies and dedicated runners to grasp and remember.

So whether you’re trying to remember exactly what a “negative split” means or want to win a debate over what the heck VO₂ max is, this guide is here to help you out.

Achilles tendon: The tendon along the back of your foot that attaches your calf muscles to your heel bone. Achilles tendinitis can occur in new runners who increase their distance and/or intensity too quickly. This is especially true of new runners who have been inactive in recent years and who often wear heeled shoes (which can make the Achilles tendon shorter and tighter). Good flexibility in your calves and ankles can help to take some of the load off the Achilles tendon.

Aid station: Also called a water stop. Any point along a race course that offers water and sports drinks, handed out by volunteers. Often, at bigger races, people also hand out gels, energy bars, and other items.

Altitude training: Elite runners train at altitude to increase their number of red blood cells, improving oxygen delivery to their muscles. At altitude, the amount of oxygen in the blood is reduced because there’s less oxygen in the air. The kidneys then secrete more of a hormone called erythropoietin (EPO), which causes the body to create more red blood cells. Runners find they can train harder and perform better for several weeks after they return from about a month-long stay at altitude. If that’s not possible, arriving at altitude just 24 hours before the start is your best bet. You won’t acclimate, but you’ll limit your exposure to some of the negative effects of the thin air, such as dehydration and disturbed sleep. Start your race slower, and build intensity. Expect race times to be slower. Dehydration can occur at altitude because the air is thinner and dryer, so drink plenty of fluids. Get plenty of rest, and allow a few weeks back at lower altitudes before you race again.

Aquajogging: Running against the water’s resistance in the deep end, where you can’t touch the bottom, provides many of the benefits of running on land. A flotation belt will help keep you upright and give you stability.

Bandit: Someone who is participating in the race unofficially, without having registered or paid for an entry.

Bib: The sheets printed with numbers (called “bib numbers”) used to identify each runner in a race.

Black toenails: Lots of downhill running and too-small shoes can cause these, because both situations cause your toes to slam into the front of your shoe. They typically heal on their own within a few months.

Bloody nipples: These are often caused by chafing, friction caused by the rubbing of the nipples against the shirt while running. They’re more common in men and during cold weather, and they can be remedied by covering your nipples with adhesive bandages or nipple guards, which are sold in many specialty running stores.

Body Mass Index (BMI): A simple estimation of body fat that can be used to determine whether or not your weight is healthy. BMI is derived by comparing your height to your weight. It can be used by men and women of all ages. Use our BMI calculator to determine your BMI.

BQ: Shorthand for Boston Qualifying time. Often used to describe a marathon time that qualifies a person for entry into the Boston Marathon.

Brick workout: A workout that includes consecutive biking, then running. Often used by triathletes and duathletes to prepare for their goal events.

Cadence: The number of steps runners take per minute.

Carb-loading: The practice of increasing the percentage of carbs in your diet during the days leading up to an endurance event such as a marathon, half-marathon, or even a long training run. (Note: Carb-loading is not simply eating more of everything.) Carb-loading stores glycogen in the muscles and liver so that it can be used during the race; it is most effective when done along with a taper. Make sure your food choices are carbohydrate-rich, not full of fat. For example, choose spaghetti with red sauce instead of Alfredo sauce, or a bagel instead of a croissant.

Certified course: Most marathons and half-marathons are certified by USA Track & Field, which ensures that the distance of the race is accurately measured. For any running performance to be accepted as a record or for national ranking, it has to be run on a USATF-certified course.

Chafing: Bloodied, blistered skin caused by friction that happens after clothing-on-skin or skin-on-skin rubbing.

Chip: A small plastic piece attached to a runner’s shoelace that’s used to track a runner’s progress and record times during a race. Timing chips are activated once you step over the electronic mat at the start and finish of a race, and at various points in between. At most races, if you forget your timing chip, your race time will not be officially recorded.

Clydesdale: Races will often have divisions designated as “Clydesdale” for male runners who are over a certain weight. The minimum weight to qualify for that division varies from race to race.

Cool-down: A period of light physical activity, like walking, after a longer or harder run. Done to help bring the heart rate down gradually and prevent the blood from pooling in the legs.

Corral: A sectioned area at the lineup of a race that helps separate athletes into different pace groups. The faster an individual is, the more likely he or she will end up in one of the first few corrals. These corrals are especially important at large races, such as marathons, where elite athletes are running.

DNF: Did not finish, as in not completing a race.

DFL: Dead freakin’ last, as in the very last person to cross the finish line. (This isn’t a bad thing!)

Endorphins: Brain chemicals long credited with producing a “runner’s high,” the sense of elation that runners report experiencing. More recent research attributes this to endocannabinoids, molecules created by the body that are said to reduce pain and anxiety and promote well-being.

Fartlek: Speed play, or fartlek in Swedish (the concept originated in Sweden), is a speedwork format in which you run faster for however long (or short) you want.

Glycogen: The form of carbohydrates that is stored in your muscles and liver and is converted to glucose for energy during exercise. The amount of glycogen that is stored depends on your level of training and the amount of carbohydrates in your diet. The glycogen that is stored (so it can be made available for use during a race) is increased during periods of carb-loading.

GPS: Many running watches now have a GPS function that tracks your distance with a fairly high degree of accuracy. This can be helpful when you’re running new routes. But always remember that a GPS unit is a tool that might help your running, rather than something you have to answer to. There’s no inherent magic in standard measures of distance like a mile or kilometer. So don’t feel obligated to keep running until your GPS says you’ve exactly run a given distance. Most experienced runners learn to estimate their run lengths, and figure their mileage averages out to near accuracy over time.

Half Marathon: A race that’s 13.1 miles long. The half marathon has been the fastest growing race distance in the United States in the last few years. Many runners like the challenge of extending their endurance without having to do the training necessary to finish a marathon. You can find some of our most popular training plans for the distance below:

• First-Timers Half Marathon (10 weeks, 9–24 miles per week)
• Beginner Half Marathon (10 weeks, 13–23 miles per week)
• Beginner Half Marathon #2 (14 weeks, 17–26 miles per week)
• Intermediate Half Marathon (10 weeks, 21–29 miles per week)
• Intermediate Half Marathon #2 (14 weeks, 27–41 miles per week)

Hamstrings: The long muscles along the back of your legs. Strong, supple hamstrings are crucial for running your best, because they help to flex your knees and extend your hips. Weak or tight hamstrings shift some of the work of running to other body parts that aren’t as well equipped for the job. New runners whose daily lives involve a lot of sitting should include hamstring strengthening and flexibility exercises in their routine from the start.

Heart rate: How many times your heart beats in a minute. Training by heart rate accounts for many variables that affect how you feel from day to day. This makes it a better way to monitor how hard you’re working than an arbitrary measure such as your pace. The key is to know what your maximum heart rate is; once you know that, you can figure out the range of heart rates that correspond to the effort level you want for a given run.

Heat index: A combined measurement of temperature and humidity that shows how hot it feels outside. When humidity is high, it cripples the body’s ability to sweat—the body’s self-cooling mechanism—so the body retains more heat and it’s riskier to be outside. High humidity also increases the risk for conditions like heat cramps, heat exhaustion, and heatstroke. The National Weather Service issues an alert when the heat index is expected to exceed 105 to 110 degrees Fahrenheit for at least two consecutive days.

Hill repeats: A workout that includes sprinting uphill fast, jogging downhill at an easy pace to recover, and then repeating the sequence. It’s thought to be an efficient way to build leg strength, speed, and aerobic capacity. Hill repeats reduce your injury risk because it limits fast-running time and because the incline of a hill shortens the distance your feet have to fall, reducing the impact of each step.

Ice baths: Typically taken after long runs, races, and hard workouts, ice baths involve immersing one’s legs in ice water for 15 to 20 minutes. The ice constricts blood vessels and decreases metabolic activity, which reduces swelling and tissue breakdown. Once you get out of the cold water, the underlying tissues warm up, causing a return of faster bloodflow, which helps flush waste products out of the cells.

Iliotibial band: A thick, fibrous band that connects your hips and knees. It helps to flex and rotate your hips and stabilize and extend your knees. It can become easily strained, leading to iliotibial band syndrome, if you increase your mileage too quickly. The iliotibial band is also often irritated on the leg farther away from traffic if you regularly run on canted roads.

Interval training: Technically, this refers to the time you spend recovering between speed segments. But the term is commonly used to refer to track workouts in general or fast bouts of running.

Long slow distance runs (LSD): Any run that’s longer than a weekly run, which is the foundation of marathon and half-marathon training. These workouts help build endurance and psychological toughness that can help you get through race day.

Marathon: A race that’s 26.2 miles long. Although many runners are understandably proud of having run a marathon, some of the greatest runners in history have never done one, so don’t feel like you have to do a marathon to call yourself a runner. Most experts agree that you should have a year of regular running under your belt before you start training for your first marathon.

• First-Timers Marathon (16 weeks, 12–40 miles per week)
• Beginner Marathon (16 weeks, 16–44 miles per week)
• Intermediate Marathon (16 weeks, 26–51 miles per week)
• Advanced Marathon (16 weeks, 34–65 miles per week)
• 20-Week Marathon (20 weeks, 12–44 miles per week)

Minimalism: A movement in running shoes away from the highly cushioned, thickly heeled models that have become the norm over the last couple of decades. Minimalists say that lower, lighter models allow you to run with better, more natural form once you’ve adjusted to them. Many experienced runners find that running in a variety of shoes, including some minimalist models, is better than doing all of their running in the same shoes.

Negative splits: Running the second half of a race faster than the first half.

Orthotics: Devices worn inside running shoes to help treat or prevent injuries. Orthotics can be hard or soft, and of varying length, depending on what injury they’re trying to address. You should wear orthotics only if advised to by a sports medicine professional who says you need one to address a specific underlying imbalance or weakness.

Out-and-back: A course that entails running out to a turnaround spot, then running back to the starting point. Out-and-backs are a convenient way to get in runs in unfamiliar locales. They’re also a good option when you’re trying to run a little farther than you have before, because you don’t have the option of cutting the run short.

Overuse injury: Any injury incurred from doing too much mileage before the body is ready. Examples of common overuse injuries among runners include runner’s knee, IT-band syndrome, and plantar fasciitis.

Overpronation: Excessive inward roll of the foot, which can cause pain in the foot, shin, and knee.

Overtraining: A collapse in performance that occurs when the body gets pushed beyond its capacity to recover. It can lead to fatigue, stale training, poor race performance, irritability, and loss of enthusiasm for running. Serious overtraining can cause sleep disturbances, hampered immune function, poor appetite, and the cessation of menstrual periods in women.

Pace: How fast you’re running, usually expressed in terms of minutes per mile. Your running pace at a given effort level will vary greatly from day to day, depending on the weather, your fatigue level, and numerous other factors. While it’s good to have a general idea of how fast you’re running, it’s best not to base your running around hitting certain paces all the time. Doing so usually leads to working too hard, and can drain much of the enjoyment from your running. As you gain fitness, you’ll naturally speed up.

Personal record (PR): Term used to describe a runner’s farthest or fastest time in a race. Also called a Personal Best (PB).

Plantar fascia: Thick connective tissue that runs along the bottom of your foot from the heel bone to the base of your toe bones. It can easily inflamed by many of the same things that irritate the Achilles tendon, including too-rapid increases in distance and/or intensity, and poor flexibility of the calf muscles.

Quads/quadriceps: The four main muscles in the front of your legs. They help to stabilize your knees after your foot hits the ground when you’re running. New runners whose lives involve a lot of sitting often have quad muscles that are tighter and shorter than ideal for running. Good quad strength and flexibility helps to relieve strain on your knees.

Quality workouts: Any workouts that are faster or longer than daily runs. Within the context of marathon and half-marathon training, the term usually refers to workouts such as long runs, speed sessions, and tempo runs, which all require a day or two of recovery.

Recovery: Walking or easy jogging between faster-paced segments. Recovery lets your heart rate return to the point where you’re ready to run fast again, and it helps you regain the energy you’ll need for the next burst of speed. 





Repeats: The fast segments of running that are repeated during a workout, with recovery in between. If you’re training for a marathon, you might run 1,000-meter repeats six times. For shorter races, like 5Ks, you might do shorter repeats of 400 meters or so at your goal race pace.

RICE: Refers to Rest, Ice, Compression, and Elevation. These measures can relieve pain, reduce swelling, and protect damaged tissues, all of which speed healing. They’re most effective when done immediately following an injury. RICE is the standard prescription for many aches and pains, such as strained hamstrings and twisted ankles.

Run/walk: Method popularized by Olympian Jeff Galloway. Walk breaks allow a runner to feel strong to the end and recover fast, while providing the same stamina and conditioning as a continuous run. By shifting back and forth between walking and running, you work a variety of different muscle groups, which helps fend off fatigue. To receive the maximum benefit, you must start the walk breaks before you feel any fatigue, during the first mile. If you wait until you feel the need for a walk break, then you’ve already let yourself get fatigued and defeated the purpose of the walk break.

Runner’s knee: A common running injury marked by inflammation of the underside of the kneecap. A common cause in new runners is building up mileage too quickly. Being at a good running weight and have strong, flexible quad and hip muscles help to lessen your risk for developing runner’s knee.

Side stitch: Also called a “side sticker,” this is a sharp pain usually felt just below the rib cage (though sometimes farther up the torso). It’s thought to be caused by a cramp in the diaphragm, gas in the intestines, or food in the stomach. Stitches normally come on during hard workouts or races. To get rid of a side stitch, notice which foot is striking the ground when you inhale and exhale, then switch the pattern. So if you were leading with your right foot, inhale when your left foot steps. If that doesn’t help, stop running and reach both arms above your head. Bend at your waist, leaning to the side opposite the stitch until the pain subsides.

Specificity: Training should be relevant and appropriate to the sport for which you’re training in order to maximize performance. Long runs, for instance, as opposed to cycling, are specific training for marathons and half-marathons because they prepare your muscles for the specific activity that you’ll be doing during the race: covering a long distance for hours at a time.

Speedwork: Also called intervals or repeats, speedwork refers to any workout run at a faster-than-normal pace. Often done at a track. Performed to increase cardiovascular fitness.

Splits: The time it takes to complete any defined distance. If you’re running 800 meters, or two laps, you might check your split after the first lap to shoot for an even pace.

Streaker: Typically refers to someone who has completed a race multiple years in a row. (Or somebody who runs every single day, like the #RWRunStreak!)

Stride rate: The number of times your feet hit the ground during a minute of running. This measurement is often used to assess running efficiency. Having a high stride rate—say 170 steps per minute or more—can reduce injuries and help you run faster. Typically the number used refers to the total number of times either foot hits the ground. So for a person with a stride rate of 170, the right foot and the left foot would each have hit the ground 85 times.

Strides: Also called striders or “pickups,” these are typically 80- to 100-meter surges that are incorporated into a warmup or a regular workout. Strides increase heart rate and leg turnover; they get your legs ready to run. Strides are run near 80 percent of maximum effort, with easy jogging in between.

Supination: The insufficient inward roll of the foot after landing. This places extra stress on the foot and can result iliotibial (IT) band syndrome, Achilles tendinitis, and plantar fasciitis. Runners with high arches and tight Achilles tendons tend to supinate.

Talk test: A way to see if you’re running at a comfortable effort level. During most of your runs, you should be able to carry on a conversation, which means you’ve passed the talk test. If you can’t say more than a few words at a time, you’re probably running too hard. Back off to where you can say a sentence at a time, and you’ll be able to run longer and better advance your fitness.

Technical clothing: This typically refers to clothing made of synthetic fibers that wick moisture away from the skin. These fibers do not absorb moisture, like cotton does, and they help prevent uncomfortable chafing.

Tempo: When runners talk about doing a “tempo run” they usually mean a sustained, faster-than-usual run of 3 to 6 miles at the pace they could sustain for an hour in a race. Tempo runs are said to feel “comfortably hard”—you have to concentrate to keep the effort going, but aren’t running with as much effort as a sprint or 5K race. Tempo runs are a good way to boost your fitness without doing hard track workouts.

Ten percent rule: Don’t increase mileage or intensity by more than 10 percent from one week to another. This is a classic injury-prevention rule meant to prevent a runner from doing too much, too soon, and getting injured.

Track: Most tracks are 400 meters long. Four laps, or 1600 meters, is approximately equivalent to 1 mile. Many runners use the term “track” to refer to a speed session done on a track.

Trail running: Doing some or all of a run off road. Trail running has become increasingly popular in part because running in the woods or mountains is usually more appealing than sharing the road with distracted drivers. Trails’ softer surfaces are also a nice change from asphalt. Expect to run slower than usual on trails.

USATF: USA Track & Field (usatf.org), the governing body of track and field, long-distance running, and racewalking in the United States. This nonprofit organization selects and leads Team USA to compete at the Olympics, the World Championships, and other international events each year. It also certifies racecourses for accuracy, validates records, and establishes and enforces rules and regulations of the sport.

Ultra/ultramarathon: Any race that’s longer than a marathon. The most popular ultra distances are 50K (31 miles), 50 miles, and 100K (62 miles). A lot of ultras are run on trails or in other natural settings, and almost all ultras have much smaller fields than the average half marathon or marathon.

VO₂ max: A measurement of the maximum amount of oxygen that a person can consume per minute while exercising. VO₂ max is determined by genetics, gender, body composition, age, and training. Runners with a naturally high VO₂ max often find it easier to run faster because their hearts can deliver more oxygen to their muscles. There are many ways to boost VO₂ max, including speedwork, which forces the heart to pump blood at a higher rate.

Warm-up: A period of walking or easy running or any light activity that is done for 10 to 20 minutes before a workout. It gradually increases heart rate, breathing rate, and bloodflow to the muscles, and it prepares the body for more vigorous work. A good warmup allows the body to work more efficiently and helps prevent muscle pulls and strains.

The Wall: Typically refers to a point when a runner’s energy levels plummet, breathing becomes labored, and negative thoughts begin to flood in; this often happens at mile 20 of a marathon. Experts say that it usually happens two-thirds of the way through any race, no matter the distance. Hitting the wall often occurs because you’ve run out of fuel and need carbohydrates (like a sports drink or an energy gel) that the body can convert into fuel for the muscles to use.

Wind chill: How cold it really feels when you’re outside. As the wind grows stronger, it makes it feel much colder than the air temperature.

Some 20 — 25 minutes of running can transform your mind, body, and soul.

This is not an exaggeration. All these exericise benefits are backed by various scientific studies.

When you read about just one or two benefits, it is easy to overlook and continue with your sedentary routine.

We wanted to create something more powerful. Something that is hard to ignore. So, we reviewed and compiled hundreds of studies to present the incredible, almost life-changing effects of running and other running health statistics.

Caution: The infographic that follows will make you seriously consider taking up running as a daily activity. Don’t say we didn’t warn you.

And now, some details.

Within 30 minutes:

You don’t have to wait for months to see the benefits. Your daily dose of running will start showing the benefits almost instantaneously.

You are pumped up and raring to go:

# 1: Ever heard of “hit the ground running”? That’s true, both literally and scientifically. Research has shown that exercise can instantly boost mood and help you start your day in full force.

# 2: Running is probably the best way to beat monday blues. If you are feeling depressed, 20 minutes of running can work like antidepressant and lift your mood.

# 3: Here’s another study that found exercise can be as good as antidepressant.

You are mentally relaxed:

# 4: Running prepares you to cope with daily stress and challenges without getting panicked. You will stop overthinking and feel more relaxed. This is because running can immediately reduce the activity in frontal cortex. This makes running the simplest and the healthiest way to break free from the daily grind.

5: Running also helps with anxiety disorder and panic attacks. Scientists have used the carbon-dioxide challenge test to determine the connection between anxiety sensitivity and physical activity. They found that more physically active people were less likely to panic in fearful situations even if they have anxiety sensitivity.. Scientists used the carbon-dioxide challenge test to determine the connection between anxiety sensitivity and physical activity. They found that more physically active people were less likely to panic in fearful situations even if they have anxiety sensitivity. 

You are high (without drugs):

# 6: Running can elevate your mood like recreational drugs because it stimulates the same pleasure and reward receptors. This is the reason many addiction therapies include a lot of exercise. 

# 7: Running triggers production of endocannabinoids that makes you happier and more focused.

# 8: Researchers found that exercise improves mood and creativity, independently of each other. Imagine how much more you can achieve with a good mood and creativity? 

All your bodily systems are fine-tuned:

It is not just the mood or mental state. Running will fine tune almost all parts and systems of your body.

# 9: It will regulate your blood pressure. A meta analysis of various studies concludes that aerobic exercise can be a non-pharmacological (drug free) treatment for hypertensive people. 

# 10: Running improves insulin sensitivity. Your blood sugar will come down instantly because the muscles will use the glucose or energy during the running.

# 11: 30 minutes of running combined with the warmups and stretching (45 minutes in total) will boost your metabolism for the next 14 hours.    

It is just the beginning. The real benefits will start to show as the day progresses.

After 24 hours:

Doesn’t matter if you are a student, professional, businessmen, or entrepreneur, running will help you make the most of your day. Here’s how.

You are more productive:

# 12: A study found that employees are happier and more efficient at workplace on days when they exercise. The improvement in mood or performance wasn’t observed on days when they don’t exercise.

The study talks about the workplace but we can safely assume that the better mood and performance will help in all areas of life.

You feel more confident:

# 13: Running will make you think highly of yourself. A meta analysis of 57 studies found that exercise boosts people’s confidence and improve their body image.

# 14: It can also work as an effective tool to boost self esteem in kids. A study suggests that running or exercise can increase self-esteem in children or young people.  

Not to take anything away from self-help books or TED talks but maybe a 20 minute run is all you need. High energy level improve our confidence and more importantly, our perceived attractiveness.

You are Smarter:

# 15: You will learn and process information faster at office, in classroom, or any other environment. A study looked at different recreational activities and their impact after a learning period. The group that was made to run performed better than any other group in the study.

# 16: Running results in increased cortisol levels that is needed for better memorization and information retention. Another study has shown that aerobic exercise increases BDNF that boosts memory.

You are in control of your life:

# 17: Aerobic exercise like running will activate brain area that is responsible for executive functions like attention control, working memory, or cognitive flexibility. It will help you work towards achieving your goals without losing focus (and your mind).

# 18: This is supported by the results of another study. Two groups were exposed to a stressful situation. The group that was physically fit managed to deal with negative emotions and maintain a positive outlook.

Your body is at it even when you stop:

# 19: Running helps you burn a lot of calories. Everybody knows that. What you might not know is that your body does not stop even you’ve stopped running. You will burn another 190 calories within the next 14 hours.

You are sleeping like a baby:

With the newfound reservoirs of positivity and creativity, you will surely achieve a lot more. Now, it’s time for the final reward.

# 20: Running will help you sleep more easily and quickly. It will also improve the time and quality of your sleep.

After a month

We just discussed some instant benefits but the real ones will start to show when you have made it a routine. Here’s how you are doing after a month.

You are becoming a quick learner:

# 21: Running stimulates growth of fresh grey matter in brain. Just a month of running will result in thousands of new brain cells. This means you will learn new stuff a lot more quickly and easily. Not to forget that you are more focused and awake. You will adapt to changes and deal with new challenges more efficiently.

What does it mean for you? For students, it means better grades. For professionals, it means more chances of promotions and opportunities. For businesses and entrepreneurs, it means profits.

You are inspiring others to exercise:

# 22: You have become an inspiration for your friends and family members. Sharing your daily routine and milestones will push your friends to start running and surpass your stats.

Studies have shown that an extra kilometer by a friend can inspire others to improve upon the distance or time. This is especially true for men. Besides, the positive changes in your mood and outlook will also encourage your frieds to follow your footstep.

You are breaking the bad habits:

# 23: Running can help you curb the bad habits or addictions like recreational drugs, smoking, or excessive drinking. After just a few weeks, you will feel that the cravings are not as strong. You will be KEEN to eat something healthy after long bursts of running.

Heck, you might even start to like vegetables and fruits. 

You are making smart choices:

# 24: It’s not just the diet. You will start to make smarter and healthier choices in other aspects of life. Self control will improve, resulting in far less impulsive decisions.

You will be able to forgo instant pleasure in return of long term health and wellbeing. That means no more regrets or guilty feelings.

You are feeling electric all day:

# 25: Fatigue is no more a constant feature of your life. There’s no shortage of energy while carrying day to day tasks. In a study, the group that exercised felt “much better” compared to those who did not exercise.

# 26: A 6 week trial of young adults who reported persistent feeling of tiredness found improvements in energy levels and a drop in fatigue.  

 # 27: Running will boost boost your energy levels and that ever-present tiredness will be replaced with a childlike enthusiasm.

You are mentally strong:

Mental illnesses and psychological disorders are on the rise but you don’t need to worry. You are far less likely to suffer from any of those conditions because of your running routine.

# 28: Research has shown that running in natural environment work as a shield against mental health conditions. Going to gym or working out at home cannot provide these benefits.

# 29: You are not distracted easily and your mind doesn’t keep wandering all the time. It is much easier to concentrate on what you are doing. This will improve your productivity and you will do more in less time.

# 30: By now, running has greatly improved your sleeping habits. Your mind and body are getting the the much-needed rest. A relaxed mind is a powerful mind and it results in better psychological functioning.

You are on the right track. Keep up the good work.

After 6 Months

Now you are starting to get the hang of it. Miles are coming along nicely. Going for the run is not as hard as it used to be.

And you are starting to get your mojo back.

Your love life has improved:

# 31: Running can significantly improve free testosterone levels in men, especially the intensive interval running workouts. Testosterone is responsible for high libidios and sex drive in men. You can also try trail running if road running is too easy for you.

# 32: Exercise can also improve the sperm count while endurance training improves reproductive potential. All in all you will be a more desirable and attractive partner.

# 33: The benefits are not limited to men. Research has also shown that 20 minutes of vigorous running can boost physiological sexual arousal in women.

And the most interesting part is yet to come.

# 34: In a survey by Brooks Running, 66% respondents said that couples who run together have sex more often. Not only that, but almost half of them think that the longer you run, the better your sex life.

You are a better, more affectionate man:

It sounds strange but running can make you better at expressing emotions and showing affection.

# 35: A study found improvement in boys attitude and behavioral issues. This is an interesting finding because men are generally not good at showing emotions.

Suppressing emotions is not very healthy. Plus, showing affection and emotions will also help your friends and family.

You are keeping your heart healthy:

More than 30% adults in US have high LDL (i.e. bad cholesterol). Luckily, you are far less likely to suffer from that problem.

# 36: Running just 7 — 14 miles a week can keep your cholesterol levels in check.

# 37: You are also adhering to American heart association recommendation of 150 minutes physical activity to maintain healthy blood pressure.

# 38: Another factor contributing to your cardiovascular health is low C-reactive protein levels. If you were living a sedentary lifestyle, just six months of running or exercise will result in 30% reduction in C-reactive protein. This will not only reduce the chances of inflammation but your IQ will also improve.

# 39: Training for your first marathon can reverse age related vascular stiffening. This study confirms that it can trim up to 4 years off the arterial age. In other words, your arteries will be 4 years younger after a few months of long distance running.

All in all, running has significantly reduced the chances of heart attack, stroke, and other serious complications.

You are keeping your blood sugar in control:

# 40: A study observed .51% reduction in hemoglobin A1C values in runners. This is a significant improvement. The results were even better for the group that combined aerobic exercise with weight training.

# 41: If you already have diabetes, regular running will reduce the risk of diabetes related heart attack to 20% and eye or kidney damage to 40%.  

# 42: Another review of multiple studies found that diabetes patients can control blood sugar and depression via exercise.  

You are living a healthy lifestyle:

Running will gradually affect and improve your diet and lifestyle habits. You will manage to cut down your booze intake and avoid having those heavy drinking periods.

# 43: A study found that the exercise group managed to make healthy changes to their drinking habits. The group that just received health advice doesn’t do much.

Sounds familiar? Because we do it all the time. Receive healthy advice and do nothing. Running will make you do things.

You are more intelligent:

# 44 Running results in a kind of connectivity that allows your brain to have higher-level thoughts. Thinking out of the box isn’t that hard because you can analyze and solve problems.

# 45: There’s another study that shows high impact running can improve learning.

# 46: It’s easier to focus on challenging tasks. You are more comfortable taking up and managing projects that requires attention to details.

# 47: You will also excel in your job as a manager or leader. Decision making is a vital part in such roles. Daily exercise can significantly improve your ability to make decisions. This was observed in a 9-month study by American Council on Exercise and exercise resulted in 70% improvement in ability to make complex decisions.

Running has finally allowed you to spend time with yourself. You know why meditation is so highly rated. You are excelling at your job or business. Your relationships are improving and you are loving it.

After a year

It is almost a year since you started running. That’s quite an achievement and the rewards are worth it.

You are stronger and sturdier:

# 48: Running on a regular basis results in neuromuscular changes that leads to better running efficiency. You are now able to run longer distances while consuming less energy. Your muscles and tendons will adapt to high workload and it will help in other physical tasks or sports as well.

# 49: Strong knees or back can mean so much especially as you age. Contrary to the popular belief, your knees will actually get healthier because of your regular running routines.

# 50: An estimated 80% population suffers from back problems at some time in life. It is one of the most common reasons for visit to doctors. Thanks to running, you will be able to keep these problems at bay. Earlier it was believed that exercise cannot help intervertebral discs in anyway. Mainly because it is too slow to respond but a recent study has shown that running can actually strengthen the discs.  

# 51: Running will also strengthen your thighs, quads, or hamstrings. These are some of the most important muscles in your body.

You are in high spirits:

# 52: Mental and emotional sufferings cannot bog you down for long. Running produces the chemicals that help you fight and forget physical pain. It gives you the feel-good emotions.

# 53: The benefits will multiply if you are combining aerobic with meditation. It will considerably reduce depressive feeling.

# 54: Running will also improve your academic achievement. This is great even if you are not a student. As a professional, you can progress in your career by enrolling into some professional course or certification program.

# 55: Sedentary lifestyle results in sad and sucky feelings that just don’t go away. Running will break that cycle and have a rejuvenating effect on your mind and body.

You look good:

Earlier we have discussed that running can improve your perceived attractiveness but it is not limited to perceptions.

# 56: Running can actually improve your looks in many ways. You will get back in shape. Your complexion will improve and you are less likely to face problems like acne or pimples. A more upright posture will also add to your appearance. 

Running will help you excel at anything you do. Isn’t that great?

After 10 years

Even as you grow old, running has got you covered in many ways.

You are not overweight:

# 57: Many people gain unnecessary weight by the time they reach 40. That becomes a breeding ground for problems like diabetes, obesity, or depression. You can manage to keep these problems at bay by running.

# 58 Another common problem in the 40s or 50s is poor bone health and osteoporosis. 1 in 3 women suffer from osteoporosis fracture after the age 50.

# 59: Luckily, your legs, knees, and backs are stronger than your contemporaries. You can considerably improve your bone health through running.

# 60: Running strengthens your core muscles too. These muscles are responsible for supporting your stomach and spine. It makes it easy to maintain a healthy, upright posture.

You are still going strong:

# 61: Running will considerably lower your risk of cancers like colon cancer, prostate cancer, lung cancer, or breast cancer.

# 62: Your heart health is envious because running or aerobics are considered the best form of exercise for cardiovascular health.

# 63: Running is also helping you deal with emotional pain or suffering from the past. A study found that marathon runners tend to forget physical pain when inquired after six months. An overall good health means that there is significantly lower chance of premature death.   

You don’t just feel young. You are young.

After 25 years

It has been a long time. Keeping up with your running routine is no mean feat. Only 20% adults in US meet the physical activity recommendations. You belong to the elite.

You look younger:

# 64: You look much younger than your age. This is because of regular physical activity that slows down biological aging. Research suggests that high levels of physical activity can reduce up to 9 year of biological aging.

# 65: Skin is usually the first thing that give away your age. Running can help you look much younger by keeping your skin healthy and fresh. A study found that 40 years old people who regularly exercise had skin like 20 or 30 years old.    

# 66: Not just biological aging, running will actually add years to your life. In a study, researchers found an average gain of 3.5 to 4.5 years in the life expectancy of people who performed regular exercise. People with smoking habit added 4.1 years. Non smokers added 3 more years while cancer survivors added as much as 5.3 years to their lives.

You will live longer:

# 67: Scientists followed 1000 adults for 21 years. All these adults were aged 50 or older. After 21 years 85% runners were alive and kicking while just 66% non-runners managed to survive.

# 68: Another study found that the runners continue to live an active life and have fewer disabilities compared to the ones who don’t. They were also half as likely to die early deaths. Most runners in this study ran around 4 hours a week, though the time declined after 21 years.   

Keep in mind that this longevity is not because of just running. It is because of the habits and lifestyle changes you will cultivate through a regular exercise regime. We have discussed how running can help you adapt healthy eating habits, quit smoking, improve your sleep, and mental health? All these changes will definitely contribute to longevity.

Don’t try to overdo the running in a bid to add more and more years. Excessive running can be dangerous.

# 69: Scientists followed 20,000 people over a period of 35 years. After 35 years more than 10,000 people who did not jog died, Only 122, who jogged on a regular basis died in the same period.  That is a huge difference but it is important to note that strenuous joggers had the same mortality rate as those who do not jog at all.  

You are living your life to the fullest:

# 70: Running will not just add the numbers. It will also add and improve the quality of life. For example, you have 41% lower risk of getting cataracts, which is the leading cause of vision loss and blindness in elderly.

# 71: A study of 70 years old participants who have a lifelong habbit of doing exercise found that their heart, lungs, and muscles are as good as those of 40 years old.

# 72: Dementia or brain diseases are a common problem in the older age. And again, you are far less likely to suffer from this problem even in your 80s.

# 73: Running will improve your skeletal metabolic fitness.

#74: Running can also reduce the speed of age related mental decline. It means you will have a better working memory or task switching capability in the old age.

There’s a ton of scientific evidence that 30 minutes of running has physical and mental health benefits that go beyond the weight loss and endurance. It will change your life for good, in a good way of course. It is also the cheapest and the simplest forms of exercise. If you are not into running, you can also get most of these benefits by making a habit of exercise. For example, seniors can get themselves a good pair of walking shoes and experience the benefits of walking. These days, you can get shoes for specific conditions like flat feet walking shoes or diabetic walking shoes. A simple exercise like walking is incredibly good for their mental health and digestive health.

If you are looking for something more vigorous, you can go for trail running or crossfit (get crossfit shoes here). And it doesn’t have to be a form of cardio. Weightlifting or strength training has its own benefits. Make sure that you are using the right gear like weightlifting shoes, workout shoes, or proper training shoes that can provide a secure foothold and reliable base. Ideally, you should be doing a mix of many different forms of exercises like cardio, strength training, and meditation.