Is Running Good for ED and Erectile Function? The Research on Aerobic Exercise

You may wonder whether running improves erections or whether running is better for ED than Walking.

Exercise research in ED has relatively consistent data for aerobic activity (Khera et al., 2023; Chen et al., 2024; Silva et al., 2017).

The studies do not prove that running alone improves ED if you run a specific number of times per week. They generally examine aerobic exercise that includes Walking, jogging, cycling, and other activities.

Jogging / brisk walking

Swing your arms naturally and lengthen your stride slightly.

Walking

Eleven aerobic-exercise trials found better erectile function

A 2023 systematic review and meta-analysis combined 11 randomized controlled trials (Khera et al., 2023).

The aerobic-exercise groups improved IIEF-EF scores by an average of 2.8 points compared with non-exercising control groups.

Participants with more severe ED at the beginning tended to improve more, with average changes increasing from mild to moderate to severe ED.

The participants and exercise programs differed, so the result does not mean that a 15-minute jog raises everyone’s score by 2.8 points.

A 2024 analysis also found the clearest signal for aerobic exercise

Another 2024 meta-analysis examined seven randomized controlled trials in men with ED who were not using PDE5 inhibitors (Chen et al., 2024).

Physical activity overall improved erectile function, and the aerobic-only analysis showed a statistically clear improvement.

The pelvic-floor and aerobic-plus-strength subgroups did not show a clear improvement in that analysis.

The different number of trials means this is not a ranking that puts running above strength training.

It does show that aerobic exercise has comparatively consistent research in ED.

Is running better than Walking?

There is not enough direct evidence to say that running is better than Walking specifically for ED.

A 2017 systematic review found improved erectile function in physical-activity programs that included moderate- to high-intensity aerobic exercise (Silva et al., 2017).

Someone who rarely exercises does not need to begin a long run because of a search result.

If an activity cannot be continued, it does not become the “regular aerobic exercise” used in research.

BananaUp records Jogging / brisk [Walking](/en/routines/jogging-brisk-walking/), Walking, Jogging / brisk [Walking](/en/routines/jogging-brisk-walking/), and Jogging / brisk [Walking](/en/routines/jogging-brisk-walking/) separately.

Is a 15-minute jog a reasonable start?

BananaUp’s Jogging / brisk [Walking](/en/routines/jogging-brisk-walking/) uses 15 minutes as an approachable unit for starting to jog. Walk for the first 2–3 minutes, then begin with an easy jog once you feel warmed up.

Aim for a pace where breathing is a little faster but a short conversation is still possible (CDC, n.d.). Look ahead, relax your shoulders and hands, and use a comfortable stride instead of reaching far forward. If talking becomes difficult, return to Walking.

This is not a medically established minimum duration required to improve ED. Record the day you ran, whether you can continue, whether fatigue remains excessive, and how it fits with other exercise. On a tiring day, slow down, add more Walking, or end early.

If you are not used to running, start with Walking or alternate Walking and light jogging. Finish by Walking to settle your breathing. Stop for chest pain, severe shortness of breath, or dizziness.

Research does not show an erection boost immediately after a run

The aerobic-exercise studies use programs lasting weeks to months (Khera et al., 2023; Silva et al., 2017).

They are not meta-analyses of an instant technique such as running for 30 minutes for sex that night.

Consider exercise on a longer cardiovascular and metabolic timeline.

BananaUp does not judge effect from the EQ on the day of a jog alone; it keeps sleep, stress, and alcohol under the same period.

Some people should check before exercising

Stop for chest pain, fainting, or unusual severe shortness of breath during exercise.

If you have cardiovascular disease, exercise restrictions, or have been inactive for a long time and want to start intense exercise, consider speaking with a healthcare professional first.

ED can also be associated with cardiovascular risk, so it is not necessary to force exercise as the only solution.

The Routine Finder lets you choose Walking or jogging according to your ability. With 14-day tracking, record Cardio and daily Condition under the same dates.