Does Running Make You Taller?

While it's common knowledge that engaging in regular physical activities like running and exercise can significantly benefit your overall health, there may be some lesser-known advantages to these activities as well. While genetics predominantly determine our height, there is a lingering question: could running have the potential to influence your stature positively?

Let’s dig in!

Does running increase your height?

Can engaging in regular running sessions lead to an increase in your stature? The human skeletal structure undergoes a fascinating process of growth primarily through the presence of growth plates situated at the extremities of our long bones. These growth plates, which exist from birth, remain open and active throughout the stages of childhood and adolescence, playing a pivotal role in determining one's final adult height. However, once the journey through puberty concludes, these growth plates gradually close, signaling the end of skeletal growth and solidifying an individual's maximum adult height.

In light of this biological reality, it becomes evident that if you find yourself past the age of puberty, engaging in running or any other physical activity is unlikely to exert any influence on your overall height. The mechanism responsible for linear growth has effectively reached its closure.

Nonetheless, it's intriguing to consider why some individuals may appear taller when they engage in running on a regular basis. To unveil the intriguing answer to this phenomenon, let's delve deeper into the world of human physiology and biomechanics.


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?

Embracing a regular running routine can undoubtedly be a transformative addition to your daily life, offering a multitude of advantages that extend well beyond the mere enhancement of your stature, as previously noted. Allow me to delve deeper into the myriad benefits that running has to offer:

  • Elevates Overall Health: Running stands as a steadfast ally in nurturing your overall well-being, notably enhancing the functions of your respiratory and cardiovascular systems. As you pound the pavement or tread the trails, your heart and lungs work harmoniously to pump oxygen-rich blood to your muscles, strengthening their endurance and contributing to an overall healthier body.
  • Fortifies Bone Density: An often-overlooked benefit of running lies in its capacity to bolster bone density. Consistent running puts your skeletal system to the test, compelling your bones to adapt and become denser. This heightened bone density serves as a protective shield against a wide spectrum of fractures, ensuring that your skeletal framework remains robust and resilient.
  • Alleviates Depression Symptoms: The mental rewards of running extend beyond the physical realm. Engaging in regular runs has been shown to alleviate the symptoms of depression, exerting a positive influence on your emotional well-being. The release of endorphins, often referred to as "feel-good hormones," during exercise can work wonders in lifting your mood, reducing stress, and fostering a greater sense of contentment.
  • Enhances Mood and Confidence: Beyond the biochemical benefits, running has a profound impact on your psychological state. The sense of accomplishment that accompanies each completed run contributes to an augmented sense of self-confidence. Additionally, the meditative qualities of running provide a valuable opportunity for introspection, helping to clear your mind and cultivate a more optimistic outlook on life.

In summary

Running is widely recognized as an exceptionally effective form of exercise, catering to individuals aspiring to lead active and health-conscious lives. Notably, it boasts the added advantage of being budget-friendly, eliminating the need for costly gym memberships. In fact, all that's requisite to embark on this invigorating journey is a quality pair of running shoes.

However, amidst the myriad of benefits attributed to running, a common query often arises: does it contribute to increased height? Regrettably, the prevailing consensus in the scientific community suggests that running does not trigger physical growth by stretching one's bones or elongating the spine.

Nonetheless, the story of running's impact on stature doesn't end there. While it may not alter your skeletal structure, engaging in this activity can work wonders in enhancing your overall appearance, potentially making you seem taller. How, you ask? The answer lies in the holistic transformation that running induces.

By diligently partaking in running sessions, you embark on a journey of bodily refinement. This endeavor involves the development and toning of both upper and lower body muscles, as well as fortifying your core. The result? An improved posture that prevents slouching and promotes an elongated appearance. As a bonus, the calories burned during running can lead to a slimmer and more toned physique, further enhancing the illusion of increased height.

Nonetheless, it is crucial to underscore that running alone cannot work miracles. To maximize the benefits, it is imperative to complement your running routine with a well-balanced diet, providing your body with the essential nutrients it needs to thrive. Equally important is ensuring an adequate amount of sleep and rest, which not only aids in post-exercise recovery but also plays a pivotal role in achieving your body's maximum potential for growth.

In summation, while running may not grant you a physical growth spurt, it unquestionably offers a holistic approach to improving your stature and overall well-being. By embracing this exercise regimen in conjunction with a nutritious diet and sufficient rest, you can unlock the full potential of your body, enhancing not only your height but also your quality of life.


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