Can running increase height?

Can anything be done about your height after the age of 18? If you have asked yourself this question, don’t worry, you are not alone. The good thing is, with a proper diet and regular exercise, you can add a few inches to your height. What about running? Can running increase height? Lets delve a bit deeper first.

Anyway, first things first. What determines your tallness?

The height of an individual is defined by several factors like genes, environment, nutrition, and hormones. Although going against any of these influences can be an uphill task, with proper determination, even what seems impossible can be achieved.

For instance, since I started making runs in my area, I have always heard whispers among other runners of this common question, can running increase height?

The answer is yes.

Not only can running add a few inches to your height, but incorporating other exercises into your routine can add positively to your stature.

But how is this even possible? Let’s find out.

How Can you Increase Height by Running?

Jogging is still one of my best workout routines. The reason is that with constant running, I am able to maintain a healthy lifestyle and at the same time, a lean figure. This element of a slim posture alone can make you look like you have added a few inches.

It may not increase your stature too much, but be sure your fellow runners will notice a slight positive change in your elevation.

It Straightens the Spine

Did you know that the spine is the most predisposed part when it comes to posture? In fact, inactivity is one of the leading causes of a compressed spine. This aspect then makes you appear shorter than you may be.

Getting yourself involved in exercises like running will bring about decompression of the spine, leading to an increased stature.

Running is an exercise that makes you get moving from your comfort zone.

Have you noticed people trying to straighten their backs to appear taller?

If you are a regular runner, you don’t have to do that. This aspect is because running itself will enable you to maintain that upright back in a more natural way.

Stimulation of High Growth Hormones (HGM)

Have you overheard the assertion that running can stimulate the production of growth hormones? Is it true? Health experts say that the more you run, the more you are likely to produce the HGM hormones more naturally. Wouldn’t you like that?

However, to produce these growth hormones, you may need to have proper nourishment, and run more expansively, not just a regular jog. This element means that the more effective your exercise is, the better your results will be in terms of the natural production of the hormone.

Personally, I have witnessed my friends, particularly the long-distance runners in my circle, showing signs of increased tallness after several months of exercise.

Similarly, the results of intensive running can be felt even 24 hours later.

Therefore, for rigorous regular runners, the hormones released are a lot hence contributing to the natural growth of the body in a faster way.

Repairing Of Body Microfractures

For sprinters and fast runners, a slight height increase can happen when the body is repairing the microfractures in the bones. This repair mostly occurs around the lower shin and ankle.

When these sections of the bones are repaired, they make the bones lengthier.

Having longer bones translate to a taller person. Simple as that.

Which exercises Help in increasing height?

On top of running, other exercises are significant in helping you add those few inches to your stature. If you synergize the effects of good practice and a balanced diet, you can surely add positively to your height.

Which workouts are these?


If you dangle your body by supporting your hands, you will end up stretching your muscles. Typically, individuals hang from a bar.

If you are serious and want to incorporate this exercise as part of your height building routine, you need to increase the intensity.

You can start with 2-5 pull-ups a day and slowly increase the reps as you get better. In case you cannot find a pull-up bar, you can improvise by using a tree by identifying a low lying sturdy branch that you can use.

Caution should, however, be taken to ensure the branch you choose is steady enough to carry in your weight. This factor is vital to prevent accidents or broken bones.

Workout Steps

  • Jump and hold on to your pull up bar
  • Straighten your arms and spine
  • Stay in the hanging position for at least 30 seconds
  • Repeat the reps 2-5 times daily

Side Stretch

Best Exercises for Increasing height

This exercise keeps muscles elongated and, at the same time helping them to grow. The way this workout helps increase your stature is by strengthening the intercostal muscles.

For best results, ensure that you feel the stretch all the way from the lower back to the shoulders. You have to feel your muscles pull if you are going to have the optimum effects for height growth.

Workout steps

  • Start by standing straight with both feet close together
  • Clasp the hands together while stretching over the head
  • Turn your upper body to the left
  • Hold this position for 20-30 seconds and then return to the starting point
  • Duplicate the stretch for 2-3 times then switch sides and start the same procedure on the right side

Low Lunge Arch

Does Running Increase height?

The constant action of bowing your back and body always leads to an increase in height. Although the upper body can be a bit difficult to develop, this technique compensates by stretching and strengthening the lower back wonderfully.

This workout also strengthens the shoulder and, at the same time, lengthens your bones.

Workout steps

  • Start by locking your fingers and palms then stretch your arms towards the forward-facing side of the left leg.
  • Continue to bend the left leg as you stretch the right leg same as you did in the first step
  • Stretch the pose as much as you can and stay in the position for up to 30 seconds.
  • Repeat the same for the other side

Bottom Line

Although you may not see the immediate height growth results as much as you would like, you should not be discouraged. It is vital to know that exercise should not be done just for height alone but for general health benefits. For instance, when I began running, I was not doing it for the height but fitness. That way, I could see the results of increase in height by running without putting too much pressure on myself.

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