Does running increase height?

Running is a widely embraced physical activity enjoyed by individuals of all age groups. It has been particularly introduced as an excellent high-intensity exercise for growing children and adolescents. In this article, we will delve into the potential health advantages of regular running. Furthermore, we will explore the question of whether running contributes to height increase or not.

Does regular running help improve height?

Regular running brings positive effects on bone development such as:

Promotes new bone formation

Running has a direct impact on the leg bones, suitable for those who are eager to lengthen their legs. Not only developing bones, running a lot also strengthens muscles and improves musculoskeletal health. A scientific study has shown that running for a long time, especially sprinting, will create many small cracks in the bones. After daily nutritional supplementation, these cracks will be built to form new bone, which means lengthening bone.

Good posture

When you run, the spine is decompressed, creating elasticity to help achieve standard posture. At the same time, running requires you to keep your eyes straight, and your hands and feet to coordinate flexibly to create good posture. Not to mention the effect of lengthening the bones, people with a straight back posture look taller than usual.

Release hormones

Running significantly contributes to the production of growth hormone. This is a condition to promote the development process to take place more quickly and effectively. Children in the running age will secrete more hormones, creating favorable opportunities to excel.


Health benefits of running

In addition to the effects on the ability to grow taller, running also brings many health benefits such as:

  • Weight loss: The metabolism is boosted to work more efficiently. Running for 30 minutes has the ability to burn about 300 calories, combined with a healthy diet to help you lose weight effectively.

  • Toning muscles: Running affects most muscle groups, especially the hip muscles, glutes, hamstrings, thighs, shins… From there, the muscles develop firmer and more stable.

  • Improve bone health: When you run, the skeletal system has to bear a certain force. Over time, the bones will get used to and improve their bearing capacity, which means increased bone thickness, limiting damage to bones and joints.

  • Improve breathing: Adjusting your breathing while running helps you improve lung function, increasing lung capacity so that the lungs receive more oxygen. Therefore, the respiratory system will be enhanced to work in a positive direction.

  • Cardiovascular protection: Blood pumped to the heart faster when running helps protect the heart and maintain stable blood pressure. Blood sugar and cholesterol are also properly regulated.

  • Improves Immune System: Running stimulates the body to produce white blood cells, helping to improve the immune system, overall health will be enhanced.

  • Mental relaxation: When running, the body will secrete hormones related to happy and happy emotions so that you feel less stressed and more relaxed.

Some types of running help increase height most effectively


As has been said about the ability to create cracks in the bone, sprinting stimulates new bone formation. You need to combine with a nutritious eating habit, arrange scientific substances to quickly build nutrients into the cracks. You should do a sprint once you’ve been used to running for a while.

Durable running

Endurance running, long-distance running is the most basic exercise but brings many health values. You just need to maintain an average speed, no need to accelerate during the performance. Therefore, endurance running requires solid endurance, you must have enough stable strength to complete the run. Choose a soft shoe to increase the comfort of your foot when you have to go for a long run.

Running on the treadmill

If you don’t have outdoor running conditions, you can still promote height by running on a treadmill. Running on the machine gives you the freedom to customize the pace to suit your current ability. However, you should also keep the air in the room fresh and airy, to ensure normal breathing while running.

Best time to run to increase height?

The time of running determines the height increase effect to be promoted. Fitness experts encourage you to jog early in the morning for optimal bone growth value. However, if you can’t find time to run in the morning, then switching to the afternoon will bring similar health benefits.

Beginners can practice 2-3 days a week to gradually get used to this intensity of exercise. After a period of getting used to the exercise, increase the duration and frequency of exercise each day, maintaining about 30 – 45 minutes/day.

Running route for beginners

For starters, you can apply a 1-month running plan as follows:

  • Run non-stop for 10-15 minutes at a speed of about 5-7km/h on the first day, maintain this intensity for 1 week, do 3-5 days/week.

  • In the next week, you increase the time by 5 minutes / day, maintain the running exercise for 5 days / week.

  • Maintain 5 days/week in the 3rd week, run more than 30 minutes/day.

  • Increase the difficulty of the workout by accelerating at several stages of the run, applying more strength-appropriate runs, and doing the exercise every day.


Things to note when running to increase height

  • Maintain exercise every day or at least 3-5 days/week to ensure continuous impact on bone growth.

  • Bring water to drink during and after running to restore strength.

  • Warm up before exercise to avoid muscle tension and cramps while running.

  • Do not jog when you are too tired, your body has an injury…

  • Choose comfortable clothes, not too loose or too tight, clothing materials that are easy to absorb sweat.

  • Wear comfortable, well-fitting shoes.

  • Always look straight or look at the ground with a distance of a few meters to control visibility, detect obstacles in time.

  • Relax your shoulders and hands, lightly hit your hands when running, avoid strong swings that will cause your body to lose strength.

  • Land completely with your feet.

  • Toes point forward when running.

  • Always adjust your posture to create the right posture.

  • Do not raise your legs too high when running will cause nervous chaos, wasting energy.

  • Run on the road with flat surface, avoid the rough roads, not careful can cause unwanted accidents.

  • Choose a clean, green, airy, and not too sunny exercise space to improve exercise performance and protect health.

A daily exercise routine will help you ensure 20% of the ability to grow taller. In particular, running is one of the forms of movement that positively affects this growth process. Please run properly, with the right intensity of exercise and combine with a scientific diet, arrange a reasonable rest time, maybe add with other exercises to ensure your full potential.

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