Running: Will It Wreck Your Body?

In this episode of Science Vs, host Akedi Foster-Keys investigates the age-old debate: does running wreck your body or make you healthier? With insights from researchers like Dr. Rasmus Ostergaard Nielsen and Professor Duxol Lee, the episode unpacks the science behind running injuries and benefits. It reveals that while runners face a high injury risk—about half get hurt annually, mostly in the knees, lower legs, and ankles—the key to prevention lies in slow progression: increasing weekly mileage by no more than 5%. A strong gluteus muscle, particularly through single-leg glute bridges, significantly reduces injury risk by stabilizing hip and knee alignment. Despite the physical toll, the benefits of running are substantial: it’s linked to increased longevity, lower risk of cardiovascular disease and all-cause mortality, even with just 5–10 minutes of running per day. The episode also explores the elusive 'runner’s high,' debunking the long-held belief that endorphins are responsible. Instead, emerging evidence points to endocannabinoids as the primary driver, supported by human and mouse studies. To maximize the chance of experiencing runner’s high, experts recommend sustained moderate-to-vigorous effort (70–80% of max heart rate) for at least 20–35 minutes, ideally in a preferred environment like nature or with music. The episode concludes with a balanced, science-backed endorsement of running as a safe and life-enhancing activity when approached mindfully.