The benefits of running: why we’re all hitting the pavement  Experts speak ahead of the 40th Zevenheuvelenloop

11 November 2025

Running is more popular than ever. Just look at the Zevenheuvelenloop, which sold out in record time again this year. What makes running so attractive? What does it do to our body, brain, mental health, and social life? What does the running hype say about our society? And is there such a thing as too much of a good thing when it comes to exercise? Learn from physiologist Maria Hopman and sociologist Hidde Bekhuis and discover what running really does to us. 

Running has a positive impact on your health for many reasons. In the lead-up to this weekend’s Zevenheuvelenloop, Radboud Reflects brought together two scientists to weigh the pros and cons of intensive exercise. Professor of Integrative Physiology Maria Hopman, affiliated with Radboud university medical center, emphasized the indirect effect of exercise as a health indicator. Sociologist Hidde Bekhuis announced a new study among first-time participants: Why do they join, and will it stop at just one race? 

During the running evening at LUX, Maria Hopman listed the many health benefits of running. She highlighted its positive influence on dozens of conditions linked to inactivity, such as diabetes, heart disease, and immune-related disorders. Runners get sick less often and reduce absenteeism, she summarized. This is largely due to increased heart activity and more intensive blood circulation throughout the body.

Almost everyone in the packed auditorium will participate in the Zevenheuvelenloop this weekend, and Hopman reassured them: one major negative effect of running, overheating, is mitigated by the autumn season. At the finish line, the average runner’s temperature is about two degrees higher than at the start, around 39°C. It only becomes risky above 40–41°C, Hopman explained, stressing the low risk this weekend. She also nuanced the negative effects of intensive exercise: only those who run extreme distances for extended periods may experience harmful effects. 

In this picture (l-r): Maria Hopman, Cees Leijenhorst, Hidde Bekhuis. 

Risk of heart attack 

What about the risk of a heart attack? Hopman explained that it does occur more often during a race than at home: about one in 100,000 runners, or roughly once every three years at the Zevenheuvelenloop. This year, about 28,000 runners will start the 15-kilometer race on Sunday, plus another 8,000 in the night run on Saturday (7 kilometers). The slightly higher risk is offset by the relatively safe environment: emergency services are on hand and respond faster than they would at home. 

Hopman advises continuing to exercise, even at an older age: training and races offer all the benefits plus an extra “alarm button” for potential health issues. One bad training session means nothing, but if you underperform for a longer period compared to your usual level, it’s worth consulting your doctor. 'Intensive exercise is a good indicator of your body’s condition. It teaches you to listen better to your body', Hopman said.

Running buddies

Moderator Cees Leijenhorst posed some apparent paradoxes to sociologist Hidde Bekhuis: running is an individual sport that we often practice in groups, culminating in mass-participation events. And with apps like Strava, many runners share their efforts and comment on each other’s performance. Bekhuis emphasized the social aspects of running—mostly positive, as training with a buddy or in a group adds a bit of social pressure to show up.

A downside can be the stress linked to gadgets: they can be helpful, and training with a heart-rate app can be wise. But don’t overdo it. Hopman compared it to sleep apps: repeated negative scores can make you sleep worse. 'Don’t get stressed. Listen to your body.' Bekhuis also warned against the pressure of Strava likes: 'Run because you enjoy it, not for Strava.'

Keep moving 

The fun of exercise should be emphasized from the earliest ages, Bekhuis argued. He called for more attention to “movement literacy,” starting in preschool. Primary schools can encourage activity, alongside the crucial role of parents as role models. In secondary education, peers and gym teachers become more influential. Bekhuis noted that promoting movement literacy in schools is slow to take off, partly because results are hard to measure. 

Next week, first-time Zevenheuvelenloop participants will be invited to join a study by Bekhuis and his team to explore what motivated them to sign up. How do we get people moving, and keep them moving? How can we shape environments to encourage activity? Bekhuis hopes many will agree to a follow-up. 'One race doesn’t make much difference', said Bekhuis, himself an avid runner. 'Keeping society active is just as important.' 

Source: This article was written for Radboud Reflects by Paul van den Broek. 

Tips for runners 

• Rest in the final week: Avoid heavy training and get enough sleep and relaxation; a short easy run is fine. 
• Stay hydrated: Start drinking plenty of fluids a few days before the race to prevent dehydration and overheating. 
• Carb-load: Eat pasta or other carbohydrate-rich meals in the two days before the race to build up glycogen stores. 
• Keep moving in the start area: Avoid stiffness by doing dynamic movements like knee lifts or light jogging while waiting. 
• Start easy and stay relaxed: Don’t let others push you into a fast start; it wastes energy and can hurt your finish time.

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