Running and Sex: Does Running Increase Sex Drive?

Running isn’t just a great way to stay in shape. It’s also an effective mood booster — and it might even benefit your sex life. Why do running and sex go so well together?

Regular running sessions can enhance your heart health and prevent heart disease, which is closely tied to sexual function and a reduced risk of erectile dysfunction (ED).

But it’s crucial to keep training balanced. Overdoing it can lead to overtraining, which can cause fatigue, irritability, and low libido. 

Below, we dig deeper into the connection between running and sex. And if you’re not into running, we also cover some alternative exercises to help improve your sexual health.

First, a little disclaimer: A lot of the research on running and sex is survey-based. In other words, researchers often have to rely on the participant responses — which may be biased — to draw conclusions. 

Anecdotally, many recreational runners report that running improves their libido, sexual performance, and orgasms. But it’s hard to pinpoint whether this is the result of running or something else.

Let’s explore how athletic performance and sexual performance might be interconnected:

1. Running May Help Reduce the Risk of Erectile Dysfunction and Other Sexual Dysfunctions

Does running help ED? Possibly.

There are many causes of erectile dysfunction, including psychological and physical health issues. 

Physical causes and risk factors for ED include:

• Poor cardiovascular health 

• Prostate problems

• Overweight or obesity

• Diabetes

• High blood pressure

• High cholesterol levels

• Sleep disorders

• Smoking

• Not getting enough physical activity

Running can help reduce and manage some of these risk factors. 

A 2023 study points out that running can help with premature ejaculation. 

Aerobic exercise like swimming, cycling, and running can improve cardiovascular health and decrease blood pressure. 

Another 2023 review found that regular aerobic exercise can help with erectile function. 

That’s in part because running can increase blood flow throughout the body, which is necessary for healthy erections.  

2. Running Can Boost Stamina 

Running can improve both your stamina and your endurance — skills that can come in handy in the bedroom. 

Stamina is the ability to keep going at or near maximum capacity, while endurance is the body's ability to maintain physical activity for a long period. 

Long, intense sex sessions demand both. 

Regular running enhances cardiovascular endurance, helping your heart and lungs supply your body with oxygen over time.   

3. Running May Improve Mental Health

Let’s face it: it can be hard to get in the mood when you feel down about yourself. 

Psychological factors like depression, low self-esteem, and performance anxiety can contribute to low libido and ED. 

This sexual dysfunction, in turn, can worsen your mental health and impact your self-esteem, creating a vicious cycle. 

While exercise isn’t a substitute for therapy or medication, it can be an important part of a self-care routine. 

Research shows that activities like running can improve overall mental health. In the short term, endorphins give you a “runner’s high,” lifting your mood.

Does running increase libido? It’s a bit complicated. 

Many runners say that they feel more “in the mood” after regular exercise, but the direct link is still up for debate. What’s clear is that running can improve your mental health, which might also increase your libido.

But, as much as running can be great for your overall health, you should avoid overdoing it. Prolonged, high-intensity exercise can actually be bad news for your sexual health.

A study from 2022 found that men training for marathons had lower libidos than those doing general endurance training. Why? The researchers speculate that fatigue, energy depletion, and hormonal changes had something to do with it. 

Additionally, a mini-review published in 2023 found that intense endurance training might lower testosterone and sexual desire, likely due to low energy availability. 

Athletes that engage in intensive, prolonged exercise are at risk of Relative Energy Deficiency in Sport (RED-S), a condition where your body doesn’t have enough energy to keep up with demands. RED-S can negatively impact your body — and your sex drive.

The fix? Balance your running with proper recovery. Rest, hydrate, and eat well. Not sure if you’re on the right track? Seek advice from a trainer, physiotherapist, or dietician.

And if you’re experiencing erectile dysfunction, consider consulting a healthcare professional to rule out an underlying medical condition and discuss your treatment options.

Not much of a runner? That’s okay. Other workouts can also benefit your sexual health.

Other Cardio (Aerobic) Exercises 

Aerobic exercise (AKA cardio) gets your heart rate up, making your heart stronger over time. 

The U.S. Department of Health and Human Services recommend getting at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous aerobic exercise — or a combination of both — per week.

Running is an example of vigorous aerobic exercise. But if running isn’t your thing, you have other options.

Moderate-intensity aerobic exercise can include:

• Brisk walking

• Slow hiking

• Dancing

• Gardening

A few vigorous-intensity options include:

• Hiking uphill

• Swimming laps

• Jumping rope

• Cycling

If 150 minutes sounds too intense for you, that’s ok! Start where you are. The American Heart Association recommends starting with a small amount of exercise and increasing intensity and frequency over time.  A slow and steady approach also helps you avoid injury. 

Pelvic Floor Exercises

Exercises that strengthen your pelvic floor muscles can help with ED. The pelvic floor muscles help maintain blood flow to the penis. They do this by putting pressure on the penile veins, which prevents blood from leaving the area, supporting healthy erections. 

Kegel exercises can help strengthen your pelvic floor muscles. 

Want to learn more? We have a helpful guide that covers pelvic floor exercises for men.

Many avid runners claim that running improves their sexual performance. And they might be onto something: Evidence suggests running might boost your sexual health in a number of ways. 

Here’s what to keep in mind:

• Cardio may help control erectile dysfunction risk factors. Running and other aerobic exercise can help you improve your heart health. A healthy cardiovascular system is crucial for healthy erections. 

• Running can help improve your mental health. Mental wellness plays a major role in the bedroom. And research suggests a link between exercise and better mental health. 

• Running too much can be harmful. Can running and erectile dysfunction go hand in hand? Research shows that overtraining (exercising excessively) can actually lower your libido. Moderation is key! 

Healthy exercise habits are great. But sometimes, you still might need a little extra help. 

The good news? You have plenty of science-backed options to address sexual dysfunction. Erectile dysfunction medications like sildenafil and tadalafil can make it easier for you to get and maintain an erection. 

Looking for more sexual health guidance? Make an appointment today to speak with a licensed healthcare professional. They can help you figure out next steps.