RUNNING to REDUCE INFLAMMATION: 5 Transformative Benefits You Need to Know.

It might surprise you to learn that something as simple as running can be a powerful way to fight off chronic health conditions—including inflammation. Running to reduce inflammation is a powerful, natural strategy that’s gaining more attention—and for good reason.

Chronic inflammation is linked to a wide range of health issues, from joint pain and fatigue to serious conditions like heart disease. The good news? Consistent aerobic exercise like running can help your body fight off inflammation, heal, reset, and protect itself from the inside out.

In this post, we’ll explore five transformative benefits of running that go far beyond fitness, showing you how each step you take can lead to lower inflammation, better health, and a more vibrant you.

Quick Look.

Think inflammation is just about sore joints or stiff muscles? Think again. Chronic inflammation can quietly impact everything from your mood to your immune system—and it’s more common than you might think.

The good news? Running isn’t just great for your heart and mind—it’s also one of the most natural, accessible ways to calm inflammation in the body.

In this post, we break down:

• What inflammation really is—and how to know if you might have it.
  We explain the signs and symptoms of chronic inflammation, how it affects your body at the cellular level, and why it often goes unnoticed until it starts impacting your daily life.
• How running actively lowers inflammation markers and supports healing.
  Discover the science-backed benefits of running to reduce inflammation, including how it reduces pro-inflammatory markers like CRP and TNF-α, and increases the body’s natural anti-inflammatory responses.
• Why consistency (not intensity) is key for long-term results.
  Learn why regular, moderate-intensity runs are more effective for reducing inflammation than pushing hard or overtraining—and how overdoing it can have the opposite effect.
• What else might be triggering inflammation (hello, bread!).
  Explore other common causes of inflammation such as diet, stress, lack of sleep, and environmental toxins—plus a personal insight on how certain foods can spark flare-ups.

Ready to understand how running can do more than boost your fitness?
Whether you’re battling fatigue, soreness, or just want to feel better in your body, this post will show you how to use running as a powerful tool to lower inflammation and improve your long-term health.

Read on to discover the science, the strategies, and the small steps that make a big difference.

Understanding Inflammation: What It Feels Like and Why It Matters.

Before we dive into how running can help, it’s important to understand what inflammation actually is — and how to recognise if it might be affecting you.

Inflammation is your body’s natural response to injury, infection, or stress. In the short term, it’s a helpful, protective process. But when inflammation sticks around long after the original problem is gone, or for some other reason, it becomes chronic — and that’s when it can quietly start damaging your tissues, blood vessels, and overall health.

On a cellular level, inflammation is your immune system sending out chemical messengers (like cytokines) that trigger white blood cells to move into the affected tissues. These cells work to protect and repair damage — but when they stay active too long, they can start attacking healthy tissues instead, causing long-term wear and tear inside your body.

Common symptoms of chronic inflammation can include:

• Persistent fatigue or feeling constantly tired.
• Ongoing joint or muscle pain.
• Brain fog or trouble concentrating.
• Digestive issues like bloating, constipation, or diarrhoea.
• Frequent colds or infections.
• Skin issues such as rashes or acne.
• Mood changes, including anxiety or depression.
• Unexplained weight gain or difficulty losing weight.

You might not even realise you have chronic inflammation because the signs can be subtle and build up over time. But left unchecked, it can contribute to major health problems like heart disease, diabetes, arthritis, and even depression.

The good news? Chronic inflammation is reversible — and one of the most natural, accessible ways to tackle it is through consistent movement like running.

Important: If you suspect you might be dealing with chronic inflammation, it’s always best to check with your doctor. There are medical tests, such as CRP and ESR blood tests, that can detect signs of inflammation, although they don’t reveal the underlying cause. At Run My Way Australia, we aim to provide helpful information, but we always recommend seeking advice from a qualified healthcare professional for diagnosis and treatment.

Now, let’s look at exactly how running helps your body calm inflammation from the inside out.

1. Running Reduces Chronic Inflammation Markers Naturally.

It’s well-established that regular aerobic exercise like running can significantly lower levels of chronic inflammation in the body.

Chronic inflammation has been linked to a range of serious health issues, including heart disease, type 2 diabetes, arthritis, and even certain cancers. By making running a consistent habit, you’re giving your body a natural, powerful tool to fight back against these risks.

So, how exactly does running to reduce inflammation help? Research shows that running helps by:

• Reducing pro-inflammatory markers such as C-reactive protein (CRP) and tumour necrosis factor-alpha (TNF-α). Elevated levels of these markers are common indicators of chronic inflammation.
• Increasing anti-inflammatory substances like interleukin-10 (IL-10), which help regulate and calm the body’s immune response.
• Improving endothelial function, which keeps blood vessels healthy and reduces the inflammatory processes that contribute to cardiovascular disease.
• Enhancing metabolic health, including better blood sugar control and fat metabolism, both of which are closely tied to inflammation levels.

A 2020 meta-analysis published in the Journal of Science and Medicine in Sport confirmed that consistent aerobic exercise leads to measurable reductions in CRP and other inflammatory biomarkers (source). Another study from the Frontiers in Physiology journal highlighted that regular moderate exercise encourages an anti-inflammatory environment in the body (source).

In simple terms: running teaches your body how to better manage inflammation, lowering harmful substances while boosting the helpful ones. It’s like giving your internal health system a serious tune-up—no prescription required.

DID YOU KNOW: A 2023 study from Harvard Medical School found that regular exercise activates specialised immune cells called regulatory T cells (Tregs), which help reduce inflammation in muscles and enhance endurance? This discovery sheds light on the molecular link between exercise and the immune system’s role in combating chronic inflammation. (source).

2. Running Strengthens Your Immune System’s Response.

Regular running doesn’t just boost your physical and mental health—it also has the added benefit of enhancing your immune system’s efficiency. 

Engaging in moderate-intensity aerobic exercise, such as running, mobilises immune cells, including natural killer cells and T cells, which are essential for combating infections. This surge in immune activity helps your body detect and respond to pathogens more effectively. ​

Moreover, consistent running can lead to long-term adaptations in the immune system. Over time, regular exercise has been shown to reduce the levels of pro-inflammatory cytokines, such as tumour necrosis factor-alpha (TNF-α), and increase anti-inflammatory markers like interleukin-10 (IL-10). These changes contribute to a more balanced immune response and lower systemic inflammation. ​

However, it’s important to note that the intensity and duration of exercise matter. While moderate running enhances immune function, excessive or high-intensity training without proper recovery can temporarily suppress the immune system, increasing susceptibility to infections ​(source).

Key Takeaways:

• Moderate running boosts the circulation of key immune cells.
• Regular exercise promotes a balanced immune response.
• Overtraining without sufficient recovery can impair immune function.​

Incorporating regular, moderate-intensity running into your routine can serve as a natural way to enhance your immune system’s responsiveness, helping you stay healthier and more resilient.​

TIP: Rest Well After Long or Intense Runs. Running a marathon or pushing through high-intensity workouts are great achievements—but it’s helpful to know that these efforts can cause a short-term dip in your immune system. This dip is normal and short-lived, but it makes proper rest and recovery even more important. Support your body by scheduling rest days, eating well, staying hydrated, and getting plenty of sleep. Recovery isn’t time wasted—it’s a vital part of smart, sustainable training.

3. Running Helps Burn Inflammatory Visceral Fat.

Visceral fat is the fat stored deep within the abdominal cavity, surrounding vital organs like the liver, pancreas, and intestines. Unlike subcutaneous fat, which lies just beneath the skin, visceral fat is metabolically active and has been linked to increased inflammation and a higher risk of chronic diseases such as heart disease, type 2 diabetes, and certain cancers.​

Regular aerobic exercise, particularly running, has been shown to effectively reduce visceral fat. A study published in the Journal of Physiological Anthropology found that individuals who ran at least 10 km per week had significantly lower levels of visceral fat compared to inactive individuals across various age groups ​(source).

The reduction in visceral fat through running not only decreases the physical fat deposits but also leads to a decrease in the secretion of pro-inflammatory cytokines, such as interleukin-6 (IL-6) and tumour necrosis factor-alpha (TNF-α), which are associated with chronic inflammation. ​

Key Points:

• Visceral fat is closely linked to chronic inflammation and various health risks.
• Regular running effectively reduces visceral fat levels.
• Reducing visceral fat through running decreases inflammatory markers and improves overall metabolic health.​

Incorporating regular running into your lifestyle can serve as a natural and effective strategy to combat inflammation by targeting and reducing unwanted visceral fat.​

DID YOU KNOW: Reducing visceral fat doesn’t just lower inflammation—it may also enhance brain health? Studies have found that individuals with higher levels of visceral fat have an increased risk of developing dementia, including Alzheimer’s disease. By incorporating regular running into your lifestyle to reduce visceral fat, you’re not only supporting your physical health, but potentially safeguarding your cognitive function as well. ​

4. Running Lowers Stress Hormones That Fuel Inflammation.

Chronic stress is a significant contributor to systemic inflammation, primarily through the prolonged elevation of cortisol, commonly known as the ‘stress hormone’.

While cortisol plays a vital role in managing acute stress and regulating various bodily functions, consistently high levels can disrupt immune responses, increase blood pressure, and promote the accumulation of visceral fat—all of which are linked to heightened inflammation.​

Regular running is a great way to keep your stress hormones in check. Moderate-intensity runs have been shown to help lower your baseline cortisol levels—the hormone that rises when you’re stressed. And here’s the good news: when you run, your body also releases endorphins (those feel-good chemicals) that boost your mood and help balance out the effects of stress. It’s like giving your body a chance to naturally reset, helping you feel calmer, more focused, and more in control.

It’s important to note that while moderate running is beneficial, excessive or high-intensity running without proper rest and recovery can temporarily spike cortisol levels. That’s why it’s so important to schedule rest days into your routine, and give your body time to recover from the workout. It helps keep your hormones balanced and avoids the downsides that can come from overtraining.

Key Takeaways:

• Chronic stress elevates cortisol, contributing to systemic inflammation.
• Regular moderate-intensity running helps lower baseline cortisol levels.
• Balancing exercise with adequate rest is crucial to prevent cortisol spikes from overtraining.​

By integrating regular running into your routine and allowing for proper recovery, you can effectively manage stress hormones, thereby reducing inflammation and enhancing overall health.​

TIP: Run Mindfully to Lower Stress Even More. It’s not just the run itself that helps ease stress—it’s how you run. Try tuning in to being present, focusing on the scenery, the rhythm of your steps, and pushing aside the stresses of the day. Let go of distractions and resist the urge to “push” the whole time. Running mindfully creates a mental reset, helping calm your nervous system and lower cortisol even more. To help you even further, here’s a post I wrote on the benefits of mindful running.

5. Running Trains Your Body to Manage Inflammation Better Over Time.

When you stick with a regular running routine, you’re doing more than just improving your health and fitness—you’re teaching your body how to handle inflammation more efficiently.

Here’s how it works:
Each time you go for a run, you create stress on your muscles and tissues, your body responds with a short burst of inflammation to help repair and strengthen itself.

Over time, as you keep running regularly, your body becomes smarter and more efficient at handling this process. It learns to launch a faster, more balanced inflammatory response—and just as importantly, to switch it off once the job is done.

In simple terms:

• Your body becomes less reactive to everyday stressors.
• Your baseline levels of inflammation stay lower.
• Your immune system stays sharp without remaining stuck in overdrive.

A study published in Frontiers in Immunology found that regular moderate-intensity exercise, such as running, enhances the body’s immune response and reduces chronic inflammation. The research indicates that consistent physical activity leads to adaptations in the immune system, resulting in a more balanced inflammatory response and improved overall immune health (source).

The key is consistency. It’s not about running a marathon every weekend—it’s about making running a regular, sustainable part of your lifestyle.

DID YOU KNOW: People who engage in regular aerobic exercise like running are shown to have lower levels of systemic inflammation markers—even as they age? Research has found that consistent moderate exercise not only reduces inflammation in the short term, but also helps protect against the rise in inflammatory markers that typically comes with getting older. This means regular running could be a powerful tool not just for feeling good today, but for supporting healthier aging and long-term well-being.

Bonus Insights: Other Common Causes of Inflammation to Watch Out For.

While running is a powerful way to help reduce inflammation, it’s only one piece of the puzzle. Lifestyle habits, environmental factors, and the foods we eat can also play a major role in triggering inflammation. Being aware of these hidden causes is an important step in managing and reducing inflammation for good.

From personal experience, I’ve found that eating certain types of bread — especially highly processed varieties — can significantly flare up inflammation for me. When this happens, I often notice it through a sore lower back and a noticeable reduction in flexibility — clear signs that my body is reacting. As a result, I rarely eat breads. And I’m not alone! Refined carbs like white bread and pastries are known to be major inflammation triggers for many people.

Here are some other common causes of inflammation to be aware of:

• Highly processed foods (e.g., fast food, packaged snacks).
• Refined sugars (e.g., sugary drinks, sweets, desserts).
• Excessive alcohol.
• Trans fats (found in some fried foods, margarine, and processed snacks).
• Chronic stress (physical and emotional).
• Environmental toxins (like pollution and cigarette smoke).
• Poor sleep quality (not getting enough restorative sleep).
• Sedentary lifestyle (lack of regular movement).

Being mindful of these triggers, alongside building a regular running routine, can create an even stronger defence against chronic inflammation—helping you feel your best inside and out.

Final Thoughts: On Running to Reduce Inflammation.

Chronic inflammation might sound overwhelming, but the truth is, small, consistent actions—like regularly lacing up your trainers and heading out for a run can make a difference.

Running isn’t just about building fitness or chasing a finish line. It’s about giving your body and mind the tools they need to heal, reset, and thrive.

As you’ve seen, running can reduce inflammation markers, strengthen your immune system, burn away harmful visceral fat, balance your stress hormones, and teach your body how to manage stress and inflammation better over time.

Remember, it’s not about being perfect or pushing yourself to extremes. It’s about showing up, listening to your body, and making aerobic movement a regular part of your life. Over time, those simple steps build resilience—from the inside out.

So, the next time you lace up, know that every stride you take isn’t just improving your fitness — it’s creating a healthier, stronger, more vibrant you.

I’d love to hear from you — share your experiences with inflammation and how running has helped you feel better in the comments.

Run Strong

Steve

FAQ’s On Running to Reduce Inflammation.

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This article is for information purposes only and is not a recommendation to act on any of its content. It is always recommended you consult your healthcare practitioner before engaging in any activity that may affect your health.

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