Why Running Is the Most Popular Exercise Right Now: The Real Reasons Behind the Boom
Running has taken over as the go-to exercise for people across the UK and beyond. Maybe you’ve spotted more runners on the pavements, friends chatting about run clubs, or endless Instagram posts about early morning miles. Turns out, it’s not just your imagination—actual numbers show participation in running events shot up by 39% in 2024 compared to the year before.
Running has become the most popular exercise right now because it’s affordable, accessible, and offers both physical and mental health benefits that fit perfectly into modern lifestyles.
Unlike gym memberships or fancy equipment, all you need is a pair of running trainers and the will to head out the door. Whether you want to clear your head, meet people, or just get a bit fitter, running covers it all.
Young people are especially driving this boom, with nearly half of all participants in major running events aged 35 and under. From solo jogs to buzzing run crews, running has shifted from a basic workout to a social movement, connecting communities and boosting wellbeing.
Why Running Tops the Exercise Charts in 2025
Running now sits at the top as the UK’s favourite exercise, with nearly 1 in 5 adults running at least once a month. The sport’s easy access, growing social scene, and increasing diversity have transformed it from a solitary pursuit into a cultural thing.
Surging Popularity and Cultural Trends
Running has exploded across the UK in 2025, with 19.40% of people over 16 running at least monthly. News stories and social media have helped fuel the craze—Instagram alone is flooded with 99 million posts tagged #running, and more niche tags like #trailrunning have racked up 19.4 million posts.
Some numbers are honestly pretty striking. Around 40% of Brits set running as a fitness goal in 2025, often with a specific target in mind. One in eight people are aiming for a marathon, while 17% are focused on half marathons or 5Ks.
Regional stats are all over the place. London leads the way, with 27.97% of residents running monthly, while Scotland follows at 23.42%. The West Midlands lags behind at just 14.12%, so Londoners are almost twice as likely to be out pounding the pavement.
Treadmill running is now the most popular style, making up 27% of all runs. It makes sense—running indoors fits hectic schedules and dodges the unpredictable British weather.
What Makes Running So Accessible
You don’t need fancy gear or a pricey gym pass to get started. A decent pair of trainers and the street outside your house are enough. This low barrier to entry really sets running apart from sports that demand lots of equipment or membership fees.
Running is flexible. Got 20 minutes before work? Go for a quick run. Have an hour on Sunday? Take it longer. You set the pace, the distance, the intensity—so it’s good for total beginners and seasoned runners alike.
Location? Pretty much anywhere works. Roads, trails, parks, or treadmills. If it’s pouring, just head to the gym. Travelling? Trainers are easy to pack. This adaptability keeps running open to everyone, all year round, no matter what’s going on in life.
Social Running: Run Clubs and Community
The old image of the lonely jogger is fading fast. Run clubs have made running social, with groups meeting up for runs and then hanging out over coffee or a chat. Friendships grow alongside fitness.
Most clubs welcome all abilities, with different pace groups so no one feels left behind or held back.
Some are geared towards women, beginners, or trail fans, so there’s usually a fit for everyone.
Organised events are everywhere now, from Saturday parkruns to major city marathons. They add a bit of structure and motivation. The #runningcommunity hashtag has 5.9 million Instagram posts—proof that runners are more connected than ever, sharing experiences and cheering each other on.
Gender, Age, and Diversity in the Running Boom
Running draws people from all walks of life. Men do run a bit more (20.76%) than women (17.98%), but the gap is shrinking. Women now make up nearly half the field at many marathons, which is honestly pretty cool to see.
Running participation by age group:
Age Group
Monthly Runners
16–24
22.87%
25–34
28.35%
35–44
30.12%
45–54
23.97%
55+
8.31%
The 35-44 age group actually tops the charts at 30.12%, which challenges the idea that running is just for the young. Participation does drop off after 55, but plenty of older runners are still out there.
Running’s simplicity and openness have helped break down barriers that keep people out of other sports. The result? A more diverse and welcoming community than ever before.
How Running Benefits Mind, Body and Lifestyle
Running brings real, measurable benefits to your physical fitness, mental health, and daily routines. Studies show regular runners have stronger hearts, less stress, and better sleep than folks who don’t run.
Physical Health Perks You Can’t Ignore
Your heart gets stronger and more efficient when you run regularly. Each beat pumps more blood, which drops your resting heart rate and slashes your risk of cardiovascular disease by up to 55%.
Running works your legs—quads, calves, glutes, hamstrings. More muscle strength means better balance and fewer injuries over time.
Joint health improvements include:
- Lower inflammation in knee joints
- Less osteoarthritis risk in hips and knees
- Stronger connective tissues
Research in the Journal of Orthopaedic & Sports Physical Therapy found recreational runners had less osteoarthritis than non-runners. Running also helps keep your cells younger by protecting telomeres, those little DNA caps that shrink as you age. If you run 30-40 minutes a day, five times a week, you could gain about nine years of biological age advantage.
Your eyes get a boost, too. Folks who run more than five miles a day have a 41% lower risk of cataracts. Regular aerobic exercise helps blood flow to your eyes and cuts down on dry eye symptoms.
Mental Health Benefits of Running
Just 20 minutes of running can drop cognitive stress by 58%, according to brain wave studies. For some people with depression or anxiety, the effect is on par with antidepressants.
Running sharpens mental focus, no matter your age. Adults over 50 who start running see better blood flow in the brain and improved decision-making. In animal studies, exercise groups saw brain inflammation related to Alzheimer’s drop by 55-68%.
Sleep gets a noticeable upgrade, too. Thirty minutes of morning running helps you fall asleep faster and boosts the time you spend in deep, restorative sleep. That means better focus and alertness during the day.
Mental health benefits of running include:
- Lower anxiety
- More energy
- Better mood control
- Sharper problem-solving
From the First Jog to a Half Marathon: The Running Journey
Your running journey starts with proper footwear. Comfortable, supportive running shoes for beginners are key for avoiding injuries and actually enjoying yourself. You really don’t need fancy gear to notice the benefits, just something that feels good on your feet.
Start out with short runs, maybe 10 to 20 minutes, three times a week. Once you’re feeling a bit stronger, try adding in tempo runs here and there.
Basically, a tempo run means keeping up a tough-but-manageable pace for 20 to 40 minutes. It’s not always fun, but it does help your body get better at handling fatigue.
Plenty of runners end up eyeing a half marathon during their first year. Thirteen miles sounds far, but it’s a goal that feels big without being impossible. Most training plans run about 10 to 12 weeks, with three or four runs a week. Not as scary as it sounds, promise.
Running fits around your life, not the other way around. Some people love the peace and quiet of solo miles, while others thrive in a group. Mornings can give you a head start on the day, but honestly, evening runs are perfect for shaking off stress. You get to decide when, where, how far, it’s all up to you and whatever else you’ve got going on.
