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Is Running Good or Bad for You? Ask a PT

Last week, we looked at the positives and negatives of wearing workout gloves. This week, we’re answering a common question many people ask: Is running good or bad for you? Running is a highly debated form of exercise, with strong opinions on both sides.

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Is Running Good or Bad for You?

Question: I run twice per week, but was recently told that running is bad for me. Is this true?

Answer: As with most fitness questions, the answer is “it depends.” There is a lot of nuance. My short answer: Running is not bad for you. The benefits outweigh any perceived negatives, but you don’t have to run to be healthy.

When I was a personal trainer, I often heard other trainers claim running was harmful. Statements like “it kills testosterone,” “it makes you fat,” “you will lose muscle mass when you run,” and “it increases cortisol levels” were common. These are partly true but mostly misleading.

The Cortisol Myth

The cortisol issue is the biggest misconception. All exercise raises cortisol levels. Avoiding exercise keeps cortisol chronically high, which is far worse [1]. High cortisol can cause fat gain, muscle loss, and lower testosterone, but running helps reduce many of the most common causes of elevated cortisol in men: stress, insomnia, obesity, and physical or mental trauma. It can lower stress, improve sleep, aid weight management, and support mental health.

How Low Do I Need to Squat?

Running has many benefits and few disadvantages. It’s accessible, requires no fancy equipment, no gym membership, and no complicated program. You just put on your shoes and go. Saying running is bad because it increases cortisol is like saying you shouldn’t eat apples because you might choke. Technically true, but the benefits far outweigh the risks.

Does this mean everyone should run? Not necessarily. It is excellent cardio if you enjoy it. If you dislike it, there are other ways to improve fitness, burn fat, and maintain muscle: lifting weights, organised sports, calisthenics, or even walking.

Running has some downsides

It can be time-consuming. It isn’t enjoyable for everyone. And it carries a higher injury risk compared to many other sports. It’s also less effective for building muscle mass. Personally, I dislike running. I’ve tried to enjoy it, but I can’t.

Instead, I play 7-a-side football 1-2 times per week and lift weights 4 times per week. I love football. Even though I’m terrible, I feel happy after each session. My resting heart rate has improved. My endurance is better. And my sleep is better. There are compromises, though. I fractured my wrist last year, I am bruised often, and I train my legs only once per week instead of twice to allow recovery.

Number One Piece of Advice for Gym Goers

This compromise isn’t optimal, but it works for me. Running can serve a similar role for many people. The key advice: lift weights alongside running. Keep cardio separate from your strength sessions. This avoids most of the issues trainers often cite when discouraging running.