We all know the importance of physical exercise by now, especially for people with chronic illnesses. But it’s special for people with Crohn’s disease because we might feel that we are not able to move 22 out of 24 hours of the day. So we have to do it right so that it benefits us the most.

Positive effects of running

• Better cardiovascular health, meaning it can strengthen the heart muscle, lower blood pressure and increase blood circulation.
• Improves bone health, meaning it can increase bone density and thereby reduce the risk for osteoporosis, something Crohn’s disease people are more prone to.
• More weight management, meaning it can reduce your weight, this could be interesting for people with Crohn’s disease who are in a long remission and gained some extra kilos.
• Reducing risk for other chronic disease, meaning it might lower the chance that you get additional chronic disease that you have to deal with.

Running with Crohn’s

Running for people with Crohn’s is not as easy as for regular people. Many Crohn’s suffers can not just go on a run that easily, which means you have to start small and take it easy. However just because your start might be harder or you can not run for hours on end does not mean you should not try it.

Running can have profound benefits for you when you have Crohn’s:

• Improves gut motility, meaning it might aid your digestion and reduce constipation
• Reduces stress and anxiety, which can cause flare-up for many
• Enhances immune regulation, meaning a flare might be lower in strength or will not take place
• Encourages a sense of control, probably the best thing about it, you’re in control of your legs and how they move.

Example running plan for Crohn’s

1. Easy Plan – Beginner During Flare

Goal: Maintain light activity without triggering more symptoms

Weekly Plan:

• Frequency: 2-3 days/week (non-consecutive)
• Intensity: Very light
• Session Outline (30–40 min):
  • 5 min warm-up walk
  • 5–10 min light jog (or brisk walk if symptoms worsen)
  • 10–15 min walk
  • 5–10 min cool down and gentle stretches

2. Easy Plan – Beginner Without Flare

Goal: Build endurance and aerobic base safely

Weekly Plan:

• Frequency: 2-3 days/week (non-consecutive)
• Intensity: Light
• Session Outline (30–40 min):
  • 5 min warm-up brisk walk
  • 20–30 min moderate jog (should be able to talk)
  • 5–10 min cool down and gentle stretches

3. Medium Plan – Advanced Without Flare

Goal: Build aerobic capacity with moderate intensity while minimizing Crohn’s-related stress

Weekly Plan:

• Frequency: 3-4 days/week
• Intensity: Moderate
• Session Outline (45–70 minutes):
  • 5 min warm-up jog
  • 45-60 min moderate jog (should be able to talk)
  • 10 min cooldown jog

Have fun running!