Long-distance running is a simple, affordable and accessible sport—and one of the most efficient ways to stay fit. The best part? Whether you’re a seasoned runner or new to the practice, you can reap its many benefits for both your body and mind. Keep reading to learn about the health perks of long-distance running, ranging from better lung capacity to a calmer mood—plus tips to set you up for success.
A woman stretching. A woman running.
Benefits of Long-Distance Running
Long-distance running offers a slew of physical and mental health benefits—in short, it boosts your overall well-being. Running has been proven to:
Increase Endurance
Running helps your body work harder and longer. While some individuals and certain body types may have a more natural affinity for long-distance running, all runners can increase their endurance.
Build Muscle
Along with a healthy diet, long-distance running aids in building muscle (especially in the legs and glutes) while helping you shed fat. (Burning fat is a particular benefit of slow long-distance running—the practice of purposefully taking longer, lower-intensity runs.)
Strengthen the Heart
A healthy heart is essential to your overall health, and regular long-distance running is a great way to strengthen this vital muscle.(1)
Improve Lung Health
All exercise improves lung health(2)—and long-distance running is no exception!
Boost Mood & Improve Memory
Regular exercise can have a dramatic antidepressive effect while improving the brain’s working memory and focus.(3) Plus, some runners experience what’s known as a runner’s high. While opinions vary as to what exactly causes it—with some believing it stems from the body’s release of feel-good hormones known as endorphins(4)—those who experience this brief euphoria say it’s one of the sport’s most addictive payoffs.
A woman running.
Long-Distance Running Tips
Whether you’re new to the sport or an experienced runner looking to improve your times and distances, these tips can help:
Start with the Right Shoes
Our guide to choosing the best running shoes is a great place to begin. Once you’ve found the perfect pair, it’s important to take proper care of them. For tips on maintaining your sneakers—plus the signs it’s time to replace them—check out our running essentials guide.
Set Goals
Specific goals will keep you motivated and on track. Be sure to define your goals and track your progress in a detailed journal or with a runner’s app.
Time Your Runs
This is the best way for new runners to create a baseline and one of the most effective tips for running faster over long distances. As you gain more experience, timing yourself helps you find your desired pace—and it’s especially important if you plan to enter races.
Sign Up for a Race
Preparing for a race provides incentive and purpose. If you’re a beginner, consider a local 5K or 10K that benefits a charity; knowing that your participation will help others can be a powerful motivating factor.
Create an Inspiring Playlist
Listening to high-energy music during your runs can help the time fly by, especially if the tempos match your desired pace. Or, if you’re a podcast or audiobook fan, listening exclusively during your runs can be a fun side benefit to get you out the door.
Recognize Discomfort vs. Pain
Respect your body and know the difference between a temporary twinge and a pain that’s not going away and may be worsening. Running with pain can lead to serious injuries.
Give Your Body a Rest or Try Active Recovery
After a taxing race day or a very long run, it’s especially important to give your body time to recover. Taking a day or two off from exercising to rest is one approach. Some runners, however, prefer an active recovery period during which they take slower, shorter runs. For beginners, this might mean a few days of brisk walking.
Prepare Yourself Mentally
Visualizing your run beforehand can help you stay relaxed and focused. And if the length seems daunting, try reframing it: a 10K run is two 5Ks, and a half marathon is roughly two 10Ks. Breathing in through the nose and out through the mouth can also aid focus.
Eat Well
Your body requires quality fuel to perform its best. Carefully track what and when you eat in relation to how you feel and perform on your runs.
Incorporate Strength Training
While running provides an efficient aerobic exercise, strength training will make you a stronger, fitter, more durable runner. This approach is one of many long-distance running techniques that can round out your overall fitness level.
Warm Up & Cool Down
To ensure you get the benefits of long-distance running while avoiding potential pitfalls like injuries and soreness, stretch and walk before and after your run. Create a routine that works for you and stick with it.
Run & Walk
Especially for beginners, alternating between running and walking allows you to go farther more comfortably while also keeping your heart rate up. The run/walk method, or taking an easy run, can help even novice runners hit the pavement.
Explore New Routes
A route change can be energizing. Consider trail running, which offers fresh air, inspiring scenery and softer running surfaces.
Run with Friends
Besides the social aspect, having a running buddy or being part of a running group gives you some extra accountability, so you’ll be less likely to skip your runs. Running with friends also gives you the opportunity to make sure you’re running at a conversational pace.
Carry Water
Staying hydrated is critical, so make sure you always have water available, whether it’s in your hand, a backpack, or a runner’s hydration belt or vest.
Be Weather Ready
Prep for the day’s temperatures. For hot weather, this might mean running early in the day, seeking shady routes and carrying extra water. For cold weather, it means layering up and maybe adding gloves and a hat.
Long-distance running is work, but the many benefits it offers are worth the effort. If the idea sounds difficult or intimidating, think about working your way up to running whatever you consider to be a long distance—whether it’s a 5K, a 10K, a half marathon or a full marathon. In any case, it all begins with the first stride.
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