How Running Clears Your Lungs and Lifts Your Life

Running is commonly identified as a fitness trend but I do it because it’s a full-body, full-mind reset. Whether you’re pounding the pavement or cruising through trails, this rhythmic movement offers a surprising benefit: it helps mobilise and expel phlegm from your respiratory system. But that’s just the beginning. With the inspiring words of Haruki Murakami’s memoir on running and the science to back it, let’s explore how running supports lung health, cardiovascular strength, mental clarity, and emotional well-being.

Running as a Natural Phlegm-Clearing Strategy

When you run, your breathing deepens and quickens, increasing airflow through your lungs. This heightened respiratory activity helps loosen mucus in the airways, making it easier to cough up and clear out. According to The Runner Journal, running improves lung capacity and oxygen exchange, which contributes to better respiratory health overall.

For those recovering from mild respiratory infections or dealing with seasonal allergies, light to moderate running can act as a natural “phlegm mobiliser.” Just be sure to listen to your body. If you’re congested or fatigued, opt for gentle movement rather than intense exertion.

🏁 Choosing Your Distance: Tailoring Runs to Your Fitness Level

Not all runs are created equal. The distance you choose should match your current level of athleticism and your goals:

Fitness Level	Recommended Distance	Benefits
Beginner	1–3 km (0.6–2 miles)	Clears airways, boosts mood, builds habit
Intermediate	5–10 km (3–6 miles)	Improves endurance, cardiovascular health
Advanced	10+ km (6+ miles)	Enhances lung capacity, mental resilience

Even short runs, as little as 5 to 10 minutes daily, have been shown to reduce the risk of heart disease and improve blood pressure.

❤️ Cardiovascular Powerhouse

Running strengthens the heart muscle, improves circulation, and lowers LDL cholesterol. It’s one of the most effective ways to reduce your risk of cardiovascular disease. Studies show that regular runners have significantly lower mortality rates from heart-related conditions compared to non-runners.

🧠 Brainstorming on the Move

Ever noticed your best ideas come mid-run? That’s no coincidence. Aerobic exercise like running increases blood flow to the brain, promoting neurogenesis — the creation of new brain cells — and enhancing cognitive function. It’s a moving meditation that clears mental fog and sparks creativity.

☀️ Sunshine and Serotonin

Outdoor running exposes you to natural sunlight, which boosts vitamin D levels and helps regulate serotonin, which is a key hormone for mood stability. This exposure can help combat seasonal affective disorder and elevate your overall sense of well-being.

😊 Endorphins and the Elusive Runner’s High

Running triggers the release of endorphins and endocannabinoids, which are natural chemicals that reduce pain and promote feelings of calm and happiness. While the classic “runner’s high” may be rare, the mood-lifting effects of regular running are well-documented in science, and backed by the experiences reknowned writer, Haruki Murakami, shares in his memoir, What I talk about when I talk about Running.

Final Thoughts

Running is more than a workout, it’s a wellness ritual. Whether you’re clearing your lungs, strengthening your heart, or chasing clarity, each stride brings you closer to a healthier, happier you. So lace up, step out, and let your body do what it was built to do: move, breathe, and thrive.

References

Johns Hopkins Medicine. (n.d.). The truth behind runner’s high and other mental benefits of running. Retrieved October 9, 2025, from https://www.hopkinsmedicine.org/health/wellness-and-prevention/the-truth-behind-runners-high-and-other-mental-benefits-of-running

Maximum Mileage Coaching. (2023, August 15). Health benefits of running. Retrieved October 9, 2025, from https://www.maximummileagecoaching.com/post/health-benefits-of-running

Murakami, H. (2008). What I talk about when I talk about running (P. Gabriel, Trans.). Alfred A. Knopf.

The Runner Journal. (2024, November 3). The comprehensive impact of running on the human body. Retrieved October 9, 2025, from https://www.therunnerjournal.org/post/the-comprehensive-impact-of-running-on-the-human-body

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