Does Running Make You Taller?

Although it's widely known that running and exercise are excellent for improving your body and overall health, are there any lesser-known advantages? While height is largely determined by genetics, can running actually make you taller?

Let’s dig in!

Does running increase your height?

Our bones grow via growth plates at the end of the long bones. Since we are born, these growth plates are open until the end of puberty. But skeletal growth stops when the growth plates close at the end of puberty. At this point, we have reached maximum adult height.

That means if you are past the age of puberty, running should not bring any effect on your height.

However, why do people seem taller when they run frequently? Keep scrolling to find out the answer!


How does running make you taller?

Boost HGH

Running, together with a well-balanced diet, might support height gain by stimulating the production of growth hormones. Moreover, the intensity of running is of great significance for enhancing height. And to increase the production of growth hormones, it is necessary to run as intensely as possible.

Performing anaerobic high-intensity interval training can boost growth hormone production by over 530% compared to resting. Furthermore, your body will continue producing these hormones for over 24 hours after exercising [1].

Improve posture

Incorporating running into your daily or weekly schedule might improve your posture, making you appear taller. Yes, running helps relax your shoulders and de-stress your muscles. What is more, this exercise makes your chest back and chin up, helping you stand tall and straightening your posture [2].

Repair microfractures in bones

If you run intensely at long distances, microfractures in your bones at the lower-leg area will become stretched. And when they are repaired and ossified, they bring about a positive change in height.

Control your weight

Running is effective in helping you lose weight and manage your weight loss [3]. Although losing weight does not make any change in your skeletal height, the fact is that if you lose weight, you will appear thinner and leaner. And this, in turn, can make you look taller.


What is an ideal plan that can make you taller?

Set a running training

Sticking to short-running bursts is an effective way to increase the production of HGH hormones. Sprinting is also great for your lungs and reduces high blood pressure.

So, what is an ideal running routine?

  • Start running at a low intensity and try making a 70-yard cycle.

  • Rest for two minutes.

  • Repeat a couple of times yet increase levels with each cycle.

  • Perform two times per day, five days a week, and lower the frequency when you gain your desired result.

Have a good nutrition

Eating like a runner might support your height. Although runners are known to be skinny, most eat a lot since they burn many calories while running. This consistent cycle of running and then eating aids in building stronger bones, muscles, and joints.

A good diet for runners should include:

  • Lean protein such as poultry, fish, lentils, tofu, and beans

  • Healthy carbohydrates such as whole grain bread/pasta, oatmeal, and rice

  • Healthy fats such as nuts, avocados, and olive oil

  • Fruits and veggies

For further information about a runner’s diet, click here.

Sleep well

Having a good night’s sleep plays a key role in height growth. And running does improve sleep quality since it makes your body feel tired and actually helps you get a better night of sleep. Furthermore, after performing a running workout, your muscles will ask for resting to be able to recover, repair, and grow [4].

Incorporate other exercises

The truth is that runners do other exercises that make them taller. Below are the following exercises you should try.

High knees running drill

  • Stand with your feet hip-distance apart and maintain your upper body straight.

  • Lift your right leg to hip height while standing on the ball of your left foot.

  • Hit the ground with the ball of your right foot while lifting your left leg to hip height.

  • Alternate sides and move forward continually.

Bird dog plank

  • Put your knees and palms on the floor and look down.

  • Outstretch your arms. Make sure to keep your head, neck, and spine straight while looking down at the ground.

  • Raise your left arm and right leg and make them align with your spine.

  • Turn back to the starting position and repeat the movement on the other side.

  • Do this exercise for 30 – 60 seconds.


  • Lie on your stomach, stretch your arms, align your legs with your hips, and face down.

  • Raise your arms and legs off the ground and maintain this position for 30-60 seconds.


  • Get down on fours and put your hands wider than your shoulders.

  • Straighten both arms and legs.

  • Drop the body until your chest nearly hits the ground.

  • Pause and push yourself back up.


What are the other benefits of running?

Running always remains one of the best exercises to make a habit in your daily life. In addition to making you appear taller as mentioned above, here are the other benefits running might bring along with it:

  • Boosts your overall health, including your lung and heart functions.

  • Improves bone density, which betters your bones’ protection from fractures of all kinds.

  • Relieve the symptoms of depression, enhance your mood, and increase your confidence.

In summary

Running is known as a very effective exercise for anyone who wants to live an active and healthy lifestyle. It is also economical and does not require a gym membership. All your just have is a good pair of shoes.

With that said, does running make you grow up tall? Our last conclusion is that this exercise does not increase your height by physically stretching the length of the bones or your spine.

Despite that, running might still help you appear noticeably taller by improving your overall stature and restricting the slouching of the back by extending both upper and lower body and core muscles. Also, this exercise helps you get a toned and slimmer look that makes your stature seem like you’ve grown a couple of inches.

And do not forget to incorporate your running exercise with a well-balanced diet and get enough sleep and proper rest to regain your strength and allow your body to reach maximum growth.


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