CLINICAL KNOWLEDGE MAGAZINE
3 min read
Running as a Fundamental Training Tool
Kacper Nowak
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Diets Premium Medical Expert • 18.03.2026
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Scientifically reviewed by a clinical dietitian:
This article has been peer-reviewed for adherence to IŻŻ, WHO, and PTGiP clinical nutritional standards.
| CLINICAL KNOWLEDGE MAGAZINE CLINICAL KNOWLEDGE MAGAZINE | min read 3 min |
| Diets Premium Medical Expert Kacper Nowak | Scientifically reviewed by a clinical dietitian 18.03.2026 |
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Key Takeaways
Running constitutes the foundation of movement and is an indispensable component of every kind of motor skills. It is precisely running that serves as the starting point for the tiniest children, enabling them to embark on a sports adventure, while the form of physical activity becomes a springboard for them in adult life. Even in professional sports, running is the leader, and the history of sports likely does not know of a competition in which running would not be one of the ways to attain physical fitness.
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Even chess masters run
In the sports world, there is often a debate about whether chess or bridge can be categorized as a sport. According to the definition, sport is essentially a form of human activity aimed at improving physical fitness through competition. While the competition is correct, physical fitness in chess is significantly inferior to mental fitness. However, there are arguments that chess also improves physical fitness. During long-running tournaments, chess masters can lose up to 2 kilograms. This is an effect of stress, limited food, but also enormous mental exhaustion. The brain after a four-hour game demands not only more glucose but also oxygen. The organizers of chess camps emphasize that sports shoes are obligatory. In addition to improving the game of chess, such a camp also includes running. Chess players (even those with large bodies) have repeatedly emphasized in the media how important running is for them.
Birds fly, fish swim, humans run
Running is the most obvious and natural form of movement for humans. The legendary Emil Zatopek used to emphasize the natural nature of this kind of activity by saying that "birds fly, fish swim, humans run". This phrase has become ingrained in the history of sports, showing that we as humans are meant to run. Running serves not only as a means to reach goals faster. The wide application of running in sports stems from its universality. Running in the most fluid form ensures proper warm-up, stimulates most muscles, activates the respiratory and circulatory systems, oxygenates the brain. The fact that it is used in every discipline is mainly due to the simplicity of this discipline. Before training, it is easier to start with warm-up exercises, or perhaps with a calm, warming-up run? Running is not only a slow run, but also middle, fast runs, and sprints. Running offers us a broad range of options. The intensity of the run chosen depends on the goals we want to achieve.
Running has a positive impact on the brain, and the brain operates just like a muscle
It has been known for a long time that running neutralizes stress and has a positive impact on our well-being. Thanks to endorphins. However, there is another aspect. The brain, according to scientific studies, can atrophy like muscles. The electrical brain activity that occurs during exercise, improves thought processes and creativity. Therefore, it is not surprising that, for example, the chess players mentioned earlier have reserved time in their schedule for running. Analyzing the above arguments about the function of the brain, it is hard not to agree with the thesis that every professional athlete runs. Running is not only a training method, but also a necessity - and I am not afraid to use this word - for our survival. If we have been mistaken in our assessment of such a simple activity as running, it is time to think about it.
Kacper Nowak
Diets Premium Medical Expert
Member of the Diets Premium clinical editorial board. Specializes in medical diet therapy, metabolic health, and nutritional planning.
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