Can running make you taller at age 14?
Nov 25, 2022
Source: Cainiu Health
Dr. Lin Yunfei
Introduction
Running at the age of 14 may help increase height, as running can support growth in height, although the extent and potential for growth are very limited. This depends on the status of the epiphyseal plates. Adolescence is a critical period for growth and development; if there is still growth potential in the epiphyseal plates, running at this stage can promote bone development, improve blood circulation, and stimulate muscle growth—all of which are beneficial for increasing height.
At age 14, running may contribute to increased height, as running can support growth in height, although the potential range and extent of growth are very limited. This depends on the status of the epiphyseal plates.
Adolescence is a critical period for growth and development. If the epiphyseal plates are still open and capable of growth, running at this stage can promote bone development, improve blood circulation, and stimulate muscle growth—all of which are beneficial for increasing height. However, if the epiphyseal plates have already closed, there is no further potential for bone growth, and no amount of running or other physical activity—even with intense exercise—will increase height.
About 80% of an individual's final height is determined by genetics; parents' height largely determines their child's ultimate height. The remaining 20% is influenced by environmental factors such as nutrition. Exercise also supports height growth, but typically, improvements through exercise and proper nutrition only add about 3–5 cm, which is quite limited. Regular activities such as brisk walking, jumping rope, and playing basketball can help foster a habit of physical activity that benefits height development.
In addition, when running, it's important to maintain an appropriate pace, ideally engaging in aerobic exercise, and performing stretching exercises after running. During periods of growth through running, adequate intake of calcium and protein should be ensured, along with sufficient sleep, all of which support optimal height development.
