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Running is one of the best exercises to help maintain heart health and overall body fitness. Regular running activities can support cardiovascular health, help maintain blood pressure and body weight, as well as become part of an active lifestyle. With training suited to your capabilities, a balanced diet, adequate rest, and periodic health checks, running can become a positive habit to maintain long term heart health.
Have you ever felt like your social media feed is now filled with race medals, Strava screenshots, and cool running photos from Fotoyu? Not to mention various achievement posts from those who have just conquered a 5K, 10K, or even a half marathon.
Running is no longer just about exercise, but has evolved into part of a lifestyle and a way for many people to build communities. Strava data shows that the number of users uploading activities in Indonesia has increased tenfold over the past five years. In the same period, the number of women uploading activities in Indonesia also increased nearly 20 times, while running communities in Indonesia grew by 83%. Strava also noted running as the fastest growing social sport in Indonesia.
This trend is also visible globally. In the 2025 Year in Sport report, Strava noted that running remains the most popular sport on its platform, while the number of new clubs on Strava nearly quadrupled throughout 2025 and running clubs grew 3.5 times. It is no wonder that more and more people are making running a routine. Some run to chase a personal best, meet new friends in a running club, join races, or simply keep their bodies active. Behind this trend, running offers benefits that go beyond app achievements or finish line medals. This physical activity also carries a massive positive impact on heart health.
The heart is a vital organ that works endlessly pumping blood and oxygen throughout the body. Therefore, keeping it healthy is an important investment for our quality of life. Running belongs to aerobic exercises that make the heart work more actively. If done consistently and according to your body's capabilities, this exercise can help increase cardiorespiratory fitness and support cardiovascular health.
WHO states that regular physical activity can help reduce the risk of cardiovascular disease, hypertension, type 2 diabetes, as well as various other health conditions.
Echoing this sentiment, the American Heart Association also includes high intensity aerobic exercise, such as running, as one of the main components in fulfilling weekly physical activity requirements. So, every kilometer you cover is not just about logging a pace or chasing a personal best. Running can also be part of a routine to maintain heart health.
So, what benefits can you gain from regular running for heart health? Here are several benefits that make running worthy of becoming part of your healthy living routine:
When you run, your heart and lungs work harder to supply the oxygen your body needs. When done regularly, aerobic exercise can help improve your body’s ability to use oxygen during physical activity.
Good cardiorespiratory fitness helps your body become better prepared for various activities, both when running and during everyday activities.
Regular physical activity can help keep blood pressure within a healthy range. Making running a regular habit can support cardiovascular health in the long term. However, adjust the intensity of your exercise to your body’s ability, especially if you are new to exercise.
As an aerobic exercise, running is effective at increasing the body’s energy expenditure. When combined with a balanced diet and other forms of physical activity, running can help maintain a healthy weight, which is one of the key foundations for supporting heart health.
An active lifestyle can be part of a healthy routine that supports healthy cholesterol levels. Running as an aerobic activity can be combined with a nutritious diet and other healthy habits to help support heart health.
To get a more accurate picture of your cholesterol levels, a blood test is still necessary. This way, you do not rely solely on how your body feels while running, but also have a clearer understanding of your overall health.
Physical activity also plays a role in helping the body manage blood sugar. During exercise, muscles use glucose as their primary source of energy. When done regularly as part of an active lifestyle, running can benefit not only heart health but also support healthy blood sugar management and overall metabolic health.
The benefits of running are not limited to physical health. Running can also be a way to take a break from your daily routine. Especially when done outdoors or with friends in a running club, this activity can provide an opportunity to socialize while also enjoying some time for yourself. Managing stress effectively is an important part of a healthy lifestyle that supports overall well being.
One of the benefits of running that often extends beyond the workout itself is the development of a more active lifestyle.
Once running becomes part of your routine, you may start paying more attention to other factors that support your performance and health, such as your diet, sleep quality, hydration, recovery, and strength training.
In this way, running is not simply an exercise you do several times a week, but can become part of a healthier lifestyle overall.
Making running a healthy habit is not only about how far or how fast you can run. Preparing your body, maintaining proper hydration, managing workout intensity, and allowing enough time for recovery are also important parts of a running routine.
Here are some habits that can help you stay comfortable while running while supporting a lifestyle that is good for heart health:
Before immediately chasing your pace, take a few minutes to prepare your body. You can start with a light walk, followed by appropriate dynamic movements. Warming up helps your body transition from a resting state to more intense physical activity.
This is especially important if you are doing interval training, a tempo run, or a high intensity workout. Do not immediately start running at your maximum speed.
Not every training session needs to be about chasing a personal best. Some days can be for easy runs, some for higher intensity workouts, and others for rest. If you are new to running, gradually increase the duration and intensity according to your ability.
Rather than using someone else’s pace as your benchmark, focus on your own progress. Today, you may only be able to run for 20 minutes. A few weeks or months later, you may be able to complete a 5K more comfortably. Consistency is much more important than rushing your progress.
Your fluid needs may increase when you exercise, especially when running in hot weather or for longer periods.
Make sure you get enough fluids before, during, and after running based on your needs and activity conditions. For longer training sessions or workouts in hot conditions, your fluid and electrolyte needs may also differ. You do not need to wait until you feel extremely thirsty before paying attention to your fluid intake.
Your body needs time to adapt after being exposed to training stress. That is why a rest day does not mean you are being lazy. Rest is actually an important part of a training program. In addition to taking rest days, pay attention to your sleep quality. Getting enough sleep helps support the body’s recovery process so you can return to your activities feeling more prepared.
If your body feels extremely tired after several training sessions, there is nothing wrong with reducing the intensity or giving yourself additional recovery time.
Running can be more effective when supported by a balanced diet. To support a lifestyle that is good for heart health, you can choose foods such as:
Food Type |
Examples |
Benefits |
|---|---|---|
Fruits |
Bananas, apples, oranges, berries |
Sources of vitamins, minerals, and fiber |
Vegetables |
Spinach, broccoli, carrots, tomatoes |
Provide various vitamins, minerals, and fiber |
Whole Grains |
Oats, brown rice, whole grain bread |
Sources of carbohydrates and fiber to support energy needs |
Fish |
Salmon, tuna, sardines |
Sources of protein and healthy fats |
Nuts and Legumes |
Almonds, peanuts, soybeans |
Sources of protein, fiber, and healthy fats |
Disclaimer: Food choices and nutritional needs can vary from person to person, particularly based on age, activity level, health conditions, and energy requirements. This table is intended as general guidance and is not a substitute for advice from a nutritionist or healthcare professional.
In addition to considering the types of food you eat, adjust your intake according to your energy needs and daily activities. Runners who train for longer durations or at higher intensities may have different energy and nutritional needs compared to those who run casually. A healthy diet should also become a daily habit rather than something you only focus on before a race.
Running may be your main focus, but strength training can also be a good complement to your exercise routine. You can add exercises such as squats, lunges, calf raises, planks, or other strength exercises according to your ability.
WHO recommends that adults perform muscle strengthening activities involving major muscle groups at least two days a week as part of physical activity to gain additional health benefits.
By combining aerobic exercise such as running with strength training, your exercise routine can become more varied while also helping you meet weekly physical activity recommendations.
Runners are often used to pushing themselves to complete their targets. However, knowing how to listen to your body is also an important part of training.
If you are not feeling well, experiencing unusual fatigue, or feel that your body needs more time to recover, consider reducing the intensity or taking a break.
The same applies if you experience unusual symptoms while running, such as chest pain, unusual shortness of breath, dizziness, or an abnormal sensation of a racing or irregular heartbeat. Do not force yourself to reach your kilometer target.
In addition to monitoring your pace, distance, and heart rate, take some time to monitor your overall health from time to time.
A medical check up can help you monitor certain health indicators such as blood pressure, blood sugar levels, and cholesterol. A check up can also provide useful information to discuss with your doctor if you want to increase the intensity or volume of your training.
By understanding your body’s condition, you can develop an exercise routine that is more appropriate and realistic for you.
Completing a running race is certainly an achievement worth celebrating. Whether you complete your first 5K, achieve a personal best in a 10K, or finally reach the finish line of a half marathon, every kilometer has its own story. However, a runner’s journey does not end at one finish line.
There are still many routes to explore, many cities to discover while running, and perhaps many more race medals to collect. That is why taking care of your heart health can be one way to help keep your body ready to enjoy more of these journeys.
Start with simple steps: run consistently, maintain a balanced diet, get enough sleep, prioritize recovery, manage stress, and have regular health check ups.
Taking care of your health is an important step in preparing for the future. However, preparation can also be approached from a financial perspective. Unexpected health conditions can create additional financial needs, from medical expenses to daily living costs during the recovery period.
Therefore, in addition to having health insurance, you can also consider protection against critical illness risks as part of your financial planning. One option to consider is Oona Heart Attack Insurance, which provides a cash benefit if the insured experiences a condition that meets the definition of a heart attack according to the policy terms.
This benefit can help provide financial flexibility when you need to focus on treatment and recovery.
