How Running Boosts Heart Health: Science-Backed Benefits

Running is one of the most effective ways to strengthen your heart and improve overall cardiovascular health. Whether you’re a seasoned runner or just beginning, incorporating running into your routine supports long-term heart function, reduces disease risk, and enhances quality of life. This article explores the proven ways running improves heart health using up-to-date research from 2023–2025.

The Science Behind Running and Heart Health

Running directly impacts heart health by improving cardiac efficiency, lowering blood pressure, and enhancing circulation. A 2024 study published in the Journal of the American College of Cardiology found that moderate running—defined as 150 minutes per week—reduces the risk of coronary heart disease by up to 27%. The heart becomes more efficient over time, pumping more blood with each beat (increased stroke volume) and reducing resting heart rate.

Running also strengthens the heart muscle, improves endothelial function (the lining of blood vessels), and helps maintain healthy cholesterol levels by increasing HDL (