Long-Distance Running Health Benefits

Long-distance running is a popular way to get in shape and improve overall health. That’s true for multiple reasons, including that it’s an effective and affordable form of exercise. All you need is a pair of running shoes and someplace to run.

What benefits can you expect from running regularly? This article answers that question.

But let’s begin with a caution: It’s essential to talk with your doctor before starting any exercise program, including long-distance running. They can determine if distance running is appropriate for you and guide you on how to get started.

How Long-Distance Running Can Improve Your Health

The term “long-distance running” is typically understood as distances of a few miles or more. For most people, that means jogging or running for at least 10 minutes and potentially much longer.

People who run regularly can experience several physical and mental health benefits, including:

• Improved heart health. Regular running may help lower the risk of cardiovascular disease and related health consequences.
• Fewer respiratory illnesses. People who run for 30 minutes at least five days a week can help support a healthy immune system and respiratory function.
• Improved sleep. Getting adequate sleep is essential. It supports cell repair, immune system function, proper hormone regulation and more. Distance running can help you get more, higher-quality sleep. Just be sure not to run late in the day, as running activates your brain and body, which can keep you awake.
• Better joint and back health. Studies have shown that distance runners tend to have less arthritis and fewer back problems as they age.
• Improved mood and memory. The combination of the so-called “runner’s high” (a temporary boost in feel-good brain chemicals) and improvements in overall health tend to make distance runners feel happier and mentally sharper.
• Increased metabolism. Running regularly improves your body’s ability to break down food for energy. That improvement benefits you even when you’re at rest.
• Improved social life. You can go for runs by yourself, of course, but many people choose to exercise with a running partner or group and make it a social activity.

Ease Into Distance Running and Enjoy the Health Benefits

Distance running is a great way to get in shape and stay fit. If you decide to try it, keep some tips in mind.

First, be sure to talk with your doctor before you “hit the road.” They can determine whether it’s a good activity for you. If you don’t have a Baptist Health provider, our online provider directory is an excellent resource for finding one.

It’s also essential to ease into distance running. Start with shorter runs at a casual pace (or even a combination of walking and jogging), and increase your distance and speed as your body acclimates. Keeping a log of your progress can be helpful.

Pick safe areas for your runs, and wear reflective clothing, especially if you’re outside in the morning or evening. Stretch to warm up for and cool down from your runs, and stay hydrated before, during and after them.

Finally, listen to your body. Minor injuries and illnesses can require cutting back on your mileage to let your body heal. But soon, you’ll be back out there enjoying all the benefits of distance running.

Next Steps and Helpful Resources

Learn More About Orthopedics and Sports Medicine
Tips for Maximizing Running Performance
How To Avoid Knee Pain When Running
Best Exercises for Managing Runner’s Knee Pain