The question of whether running can increase a person’s height is a popular one that often circulates in fitness discussions. The definitive answer is that running does not directly increase skeletal height once a person has reached their final adult stature. While the activity supports overall physical health, which is a factor in maximizing growth potential during developmental years, any perceived difference in height is usually related to temporary spinal changes or improved posture.
How Human Height is Determined
An individual’s final height is a complex trait primarily determined by genetic inheritance, accounting for an estimated 60% to 80% of the variation between people. Scientists have identified thousands of gene variations that contribute to the final blueprint for stature. These genetic factors influence the development of long bones, which are the main contributors to overall height.
Linear growth occurs almost entirely at the epiphyseal plates, commonly known as growth plates, which are areas of specialized cartilage found near the ends of long bones. Cells within these plates divide, creating new tissue that eventually hardens into bone, a process called ossification. This mechanism lengthens the bones and is responsible for the rapid growth observed during childhood and adolescence.
Height increase stops when hormonal changes, particularly during the end of puberty, signal the growth plates to fuse completely. Once the cartilage in the plates has been fully replaced by solid bone, usually around ages 16 in females and between 14 and 19 in males, the long bones can no longer lengthen. At this point, no external activity, including running, can physically add length to the skeletal frame.
Running, Growth Plates, and Hormonal Effects
Running is a weight-bearing exercise that has a profound impact on the skeletal system and hormonal balance, but it does not override the biological closure of growth plates. One common idea is that running stimulates the release of Human Growth Hormone (HGH), a powerful regulator of growth. High-intensity forms of exercise, such as sprinting, are known to temporarily increase HGH levels significantly in the bloodstream.
During childhood and adolescence, this increased HGH release is beneficial as it supports the normal function of the open growth plates and overall development. However, for an individual whose growth plates have already fused, this hormonal boost does not translate into bone lengthening. The body uses the elevated HGH for tissue repair, metabolism, and maintaining muscle mass, not for adding inches to the bones.
The impact forces involved in running actually strengthen the bones in a process known as bone remodeling. The stress placed on the skeletal structure encourages the bones to increase their density, making them more resilient and robust. While this strengthening is a positive health outcome, it does not involve the lengthening mechanism required for an increase in height. Furthermore, scientific studies have found no evidence that moderate running causes premature closure or damage to the growth plates.
The Role of Posture and Spinal Decompression
The sensation of feeling taller after a run or certain exercises is often attributed to changes in the spinal column. The human spine is made up of stacked vertebrae separated by intervertebral discs, which are soft, fluid-filled cushions. Throughout the day, gravity and daily activities, including the impact from running, cause these discs to slightly compress and lose some fluid, resulting in a minor loss of height.
Activities like stretching, lying down, or getting a full night’s sleep allow the discs to rehydrate and temporarily restore their original height. This phenomenon explains why a person is typically slightly taller in the morning compared to the evening. While some exercises are claimed to cause “spinal decompression,” the temporary height gain is simply the restoration of fluid lost due to daily compression.
Running can contribute to a more permanent, visible appearance of increased height through improved posture. The activity naturally engages and strengthens the core muscles, including the abdominals and the deep muscles supporting the spine. Stronger core muscles lead to a straighter, more upright alignment, correcting slouching or rounding of the shoulders. Standing straighter can make a person appear taller by maximizing the space already dictated by their bone length.
Factors That Truly Influence Maximal Height Potential
For children and adolescents who are still growing, the most significant non-genetic factors for maximizing height potential revolve around general health and lifestyle. The body requires consistent and adequate nutritional intake to provide the building blocks necessary for bone growth. A diet rich in protein is essential, as are specific micronutrients like calcium and Vitamin D, which are indispensable for bone mineralization and health.
Sufficient sleep is also a primary factor due to its direct link to the production of Human Growth Hormone. The body releases HGH in pulses, with the largest and most significant pulses occurring during periods of deep sleep. A consistent, adequate sleep schedule, typically requiring 8 to 10 hours for growing teenagers, is critical for optimizing the natural release of this growth-promoting hormone.
Running is part of a holistic healthy lifestyle that supports the body’s ability to reach its genetic potential. It promotes good circulation, maintains a healthy weight, and strengthens bones. However, without proper nutrition and sufficient sleep, running alone cannot fully compensate for the lack of raw materials and hormonal signals needed for linear growth.