Does Running Really Make You Smarter?

There is a lot written about how running positively affects our physical and mental health. Those who start running often notice improvements in their body and mood.

But did you know that running can also boost your brainpower?

Running can make us smarter and improve our overall quality of life. Why does this happen, and how can we make the most of these benefits in our lives? Do Runners Have a Higher IQ?

In this article, we will delve deeper into this topic to explore the science behind the link between running and intelligence.

What Are IQ and Intelligence?

Commonly, IQ is perceived as a fixed measure of intelligence: you take a test, and it tells you how smart you are.

However, it’s important to understand that intelligence is a multifaceted and dynamic construct that goes beyond what an IQ test can measure, and our brain changes throughout our lives.

IQ, which stands for Intelligence Quotient, is a score that quantifies a person’s intelligence level. But it is important to understand that IQ is just an assessment tool.

Intelligence, in simple terms, is the ability to remember and learn from experience, analyze and comprehend situations, as well as plan for the future, and solve problems.

Intelligence encompasses a range of cognitive abilities, such as memory, thinking, imagination, sensation, perception, and representation.

What Is the Connection Between Running and the Brain?

For many people, the act of repeatedly putting one foot in front of the other for several kilometers may not seem particularly tiring for their cognitive functions.

In fact, running is often used as a way to allow the brain to relax. 

However, a study conducted at Arizona State University suggests that running places similar demands on the brain as it does on the heart and legs.

Therefore, the brain’s “participation” in running is just as critical as the other parts of the body that are responsible for movement.

Running requires spatial cognition abilities such as planning and controlling movements, reacting to the environment, recalling memories of past runs, analyzing current conditions, and performing sequential motor actions.

Our brain controls our movements and behavior while we run.

We don’t need to look far to see this in action—it’s easy to remember that the brain sends signals to our muscles, prompting them to move, run faster, turn, and reach the finish line.

Researchers suggest that regular running is effective in creating and strengthening neural connections, which is closely tied to the development of intelligence.

We’ll explore this topic further in the next section.

What Does Science Say About the Effects of Running on the Brain? 

Although people have long believed that running enhances cognitive abilities and overall intelligence, only recently have scientists discovered evidence to support this notion. 

For example, while it was previously known that physical exercise promotes the growth of new brain cells, a 2016 study revealed that only specific types of exercise, including running, actually lead to the creation of these cells. 

Our brains contain a protein called BDNF, which is essential for the growth and health of new nerve cells and neurons. BDNF also plays a crucial role in long-term memory and learning.

A deficiency of this protein is one of the leading causes of various mental illnesses, ranging from depression to schizophrenia.

Regular running leads to an increase in BDNF production, as shown by a study on runners.

The study found a 171% increase in BDNF levels after 7 days of running for at least 30 minutes. High levels of the neurotrophin BDNF are associated with improved physical and mental health.

Additionally, there is a protein called CTSB that helps BDNF maintain higher levels and frequency of new cell formation.

Researchers have concluded that regular running activates the CTSB protein, which enhances memory and learning abilities.

So why does this happen?

Running boosts blood circulation to the brain, particularly in the anterior cingulate cortex responsible for goal-directed behavior, and the hippocampus, which is associated with the conversion of short-term memory to long-term memory.

As a result, increased blood flow to these parts of the brain improves information processing and retention.

How Fast and How Much Do You Need to Run for Brain Health?

It’s worth mentioning that most scientists agree that aerobic running is better than anaerobic running.

When you engage in moderate exercise for at least 30-40 minutes, your body gets enough oxygen, whereas high-intensity exercise creates an oxygen debt.

Furthermore, running and other cardio activities are strongly linked to better cognitive performance, while strength training has not shown a significant impact on the growth of new brain cells.

6 Reasons Why Running Makes You Smarter

Regular running can enhance brain function, and training sessions are much more effective in increasing IQ than specialized smartphone apps, and here’s why:

1. Connections between brain regions improve

A recent study showed that runners, especially endurance runners, have significantly better functional connectivity between different brain regions than those leading a sedentary lifestyle.

In other words, in endurance runners, the brain regions cooperate better, leading to improvements in planning, decision-making, mindfulness, multitasking, learning, and memory.

2. Mood improves

This is one of the classic benefits of running, and it also positively impacts a person’s mental development.

Perhaps you are familiar with the feeling of satisfaction after a run, and you may have even experienced the “runner’s high”.

Have you noticed that when you’re in a good mood, you can think more clearly, react sensibly to emerging situations, and find solutions to problems more easily?

Many runners say they found the answer to a difficult question during a run.

Experts recommend just 10 to 30 minutes of daily physical activity to instantly improve your mood. They also point out that the most effective type of exercise for improving your mood is the one you find enjoyable.

Unfortunately, if you don’t like running, a run won’t make you happier.

So, try different forms of physical activity until you find the one that suits you best.

3. Running improves sleep quality 

Sleep has a significant impact on everything from your mood and energy levels to your immune system and memory. When you sleep well and get sufficient rest, your brain functions at a higher cognitive level.

Sleep can help you maximize the benefits of running by promoting recovery, resting your muscles, and normalizing stress hormones.

As a result, athletes’ bodies can take full advantage of a good night’s sleep.

However, if you stay up late or wake up early, physical exercise alone won’t make you feel more refreshed. To fully enjoy the advantages of running, it’s important to establish good sleep habits.

According to a publication by the Sleep Research Centre at Loughborough University, every hour less than the recommended eight hours of sleep per night can reduce your IQ by a whole point.

4. Concentration increases

Sometimes, after an intense yet productive workout, the satisfaction of a job well done can lead to a surge in energy. High energy levels promote positive and clear thinking.

This is why many people choose to start their day with a run—it sets the tone for a good day and enables them to think clearly all through the day.

This fact is also backed by science: while running, the body produces hormones that reduce anxiety and enhance cognitive functions, memory, and concentration.

Runners can remain focused for longer durations than non-sporting individuals, which in turn, boosts their productivity and improves the quality of their work.

5. Learning ability increases

Engaging in physical activities such as running has a direct impact on the executive functions located in the frontal lobe of the brain.

These functions are responsible for tasks related to concentration, attention, working memory, and reasoning.

Incorporating a regular exercise program can be the key to unlocking academic potential, especially for individuals diagnosed with ADHD.

6. The risk of dementia and Alzheimer’s disease decreases

As we age, not only our body but also our brain changes: the connections between neurons weaken, and the volume of gray and white matter decreases.

However, you may have heard that physical exercise can help slow down the decline of cognitive function in old age. Elderly people who regularly engage in sports demonstrate significantly less loss of gray matter and better memory.

The reason for this is that aerobic exercise helps to slow down the age-related reduction in the volume of the brain’s cortex.

According to scientists, running promotes the formation of new brain cells, a process known as neurogenesis. This means that you are not born with a fixed brain volume—you can continue to generate new brain cells throughout your life. 

So why not go for a run? Make it a regular part of your routine, and enjoy the cognitive benefits it brings.

A Few Caveats

Scientists claim that there is no perfect positive correlation between the amount and intensity of exercise and the levels of substances that promote the growth of brain neurons.

Instead, studies reveal that extreme exercise can interfere with several metabolic and physiological processes and lead to cognitive function impairment in individuals.

Extreme exercise leads to the production of more reactive oxygen species (metabolic byproducts) than the body’s antioxidant system can manage.

This results in the accumulation of oxidative stress, which damages and kills cells. In contrast, moderate exercise strengthens the body’s antioxidant system.

10 Benefits of Running and How to Use Them in Life

When scientists say that running helps to develop a person’s mental abilities, it doesn’t mean that you should start running with the expectation of solving the Riemann hypothesis.

The main advantages of running for the brain include slowing down aging, increasing blood flow to various regions, and promoting hormone production. As a result, we can enhance brain function and have a clear mind for longer.

Running helps us learn, work, live, and enjoy life.

Based on the research and conclusions expressed in this article, let’s highlight the benefits of running:

1. Running reduces stress and provides you with a surge of energy for other activities. 
2. While running, you have the opportunity to focus on your thoughts and distract yourself from external irritants.
3. Running improves willpower, and achieving your running goals consistently, whether it be regarding frequency, distance, or time, teaches you to be more purposeful in life as well.
4. Running helps you maintain focus, as the concentration you experience while running carries over to all other activities. It’s no coincidence that long-distance runners have more brain connections related to self-control.
5. Running aids you to organize your day and reduce procrastination. This can lead to greater productivity, as there are only 24 hours in a day and you need to make time for your run.
6. Running boosts self-esteem and confidence, which are crucial qualities for interacting with others.
7. Running is a great way to socialize and connect with like-minded people who share your interests.
8. Running before work gives you a boost of energy and helps you be more productive throughout the day. 
9. Running improves mood, and maintaining a positive outlook is crucial in both working with a team and interacting with clients.
10. Running stimulates the birth of new brain cells in the hippocampus, which enhances memory and creative abilities. This can help generate new ideas and boost your overall creativity.

If you’re interested in increasing your creative potential at work, consider going for a run in the early hours.

If getting up for work in the morning is a struggle, and you feel lethargic, moody, and unfocused as you enter the office, try waking up earlier and going for a run.

This can make your work life more fulfilling, and you’ll be able to accomplish more with less effort.

Conclusion

It’s fascinating how running, which appears to be merely a physical exercise, can bring immense benefits to our lives.

Although it may seem like a set of repetitive movements that don’t require any specific skills, they can be as advantageous to your brain as more “intellectual” tasks.

This is only one of the many reasons why running should be a lifelong habit.

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