Should You Run Long Distances? Here's What to Know

If you've ever laced up your sneakers and hit the pavement for a long run, you know the exhilaration (and exhaustion) that comes with it. But is long-distance running actually good for you?

The answer yes with a few caveats. Long runs come with a host of physical and mental health benefits, but they can also bring injuries if you’re not careful. Here's what to know about the upsides, potential risks, and best practices for keeping your stride strong and safe.

Why Long-Distance Running Is Good for You

From head to toe, here’s what your body gains from a regular long-distance running routine:

1. Full-Body Conditioning

Running isn’t just a calorie burner it’s a full-body workout. According to the CDC, a 154-pound person burns roughly 295 calories in just 30 minutes of running at a moderate pace (5 mph). That burn increases with intensity, incline, and your personal body composition. Meanwhile, your legs, glutes, back, and core muscles all get a serious strengthening boost.

2. Brain Health and Memory

Research shows aerobic exercise like running may help preserve cognitive function and even improve memory. In one 2018 study, older adults participating in regular aerobic sessions showed notable improvements in attention and reasoning after just four weeks.

3. Better Sleep Quality

A 30-minute cardio session can help you fall asleep faster and improve sleep quality, according to the Sleep Foundation. While moderate-intensity cardio like walking is most strongly associated with sleep benefits, light jogging may offer similar results.

4. Stronger Bones

As a weight-bearing exercise, running has been linked to increased bone density important for preventing osteoporosis and bone loss with age. However, high mileage can also increase the risk of overuse injuries, especially in the pelvis or femoral neck. Check with your doctor if you have joint or bone conditions before starting a running program.

5. Mental Health Boosts

Running has long been associated with reducing stress and symptoms of anxiety and depression. It stimulates the release of dopamine and serotonin, key mood-regulating chemicals that also help build confidence and self-esteem.

6. Heart and Lung Health

Cardiovascular endurance is one of the top benefits of long-distance running. Studies show even 5 to 10 minutes of running per day is associated with a reduced risk of cardiovascular disease, regardless of pace. Regular running strengthens the heart, improves oxygen intake, and helps regulate blood pressure and cholesterol.

Potential Risks of Long-Distance Running

Despite its many benefits, distance running does come with risks especially if you’re overtraining, underfueling, or using poor form. Common overuse injuries include:

• Shin splints

• Plantar fasciitis (heel pain)

• Ankle sprains

• Stress fractures

• Achilles tendinitis

• IT band syndrome

• Runner’s knee

• Pulled hamstrings

A 2015 review found that the knees, legs, and feet are the most injury-prone areas in runners, particularly those logging high mileage or suddenly increasing intensity.

Tips for Safer Long-Distance Running

Stay safe and injury-free with these key strategies:

• Progress gradually: Increase your mileage by no more than 10% per week.

• Warm up and cool down: Take at least 5–10 minutes to prep and recover your muscles.

• Use proper running form: This helps reduce impact and improves efficiency.

• Invest in the right shoes: Get professionally fitted if possible, especially if you run on mixed terrain.

• Cross-train: Strength training supports muscle balance and joint health, reducing injury risk.

• Mix in low-impact days: Activities like swimming, cycling, or yoga can give your joints a break.

• Take rest days: Let your body recover fully to avoid burnout and chronic soreness.

The Takeaway

Long-distance running is a powerful way to boost cardiovascular health, strengthen your muscles and bones, and elevate your mood. It's also a meditative escape for many runners time alone with your thoughts, your playlist, or the open road.

But remember: moderation, recovery, and form matter just as much as miles logged. As with any fitness regimen, listening to your body is key. If pain persists beyond a few days, check in with your healthcare provider.

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