For many, running long distances is a way to escape the hustle and bustle of daily life. But, beyond its calming effect, long distance running can have a transformative impact on your body and mind. In this article, we’ll explore the many benefits of long distance running, and why it might just be the perfect addition to your routine.

Physical Health Benefits of Long Distance Running

Long distance running is a full-body workout that engages nearly every muscle in the body, promoting cardiovascular health, building strength, and improving flexibility. The physical benefits are significant and wide-ranging, offering a holistic approach to fitness.

1. Cardiovascular Health
Running long distances is one of the best ways to strengthen your heart and improve circulation. As you run, your heart works harder to pump blood to your muscles, which improves its efficiency over time. This can help lower your blood pressure, reduce cholesterol levels, and lower your risk of heart disease. Studies consistently show that regular runners have a lower risk of cardiovascular diseases compared to sedentary individuals.

2. Weight Management
Long distance running is an excellent calorie-burning activity. It helps regulate metabolism and contributes to weight loss by burning fat, especially when combined with a balanced diet. Runners tend to have leaner body compositions due to the intensity and duration of the exercise, which leads to muscle development and fat loss over time.

3. Stronger Muscles and Bones
Running is a weight-bearing exercise, meaning that it stimulates bone growth and increases bone density, helping to protect against osteoporosis later in life. It also strengthens muscles, particularly in the lower body—quads, hamstrings, calves, and glutes—improving overall muscle tone and endurance.

4. Improved Flexibility and Endurance
Long distance running requires your body to work at a steady pace for an extended period, which builds stamina and muscular endurance. Over time, your flexibility improves as your body adapts to the repetitive motion, leading to better range of motion in your joints. This can improve overall mobility and reduce the risk of injury in other activities.

Mental and Emotional Benefits of Long Distance Running

Running isn’t just a physical challenge—it’s also a mental one. The benefits for your mind are just as significant as the benefits for your body. For many runners, the mental clarity and emotional satisfaction that comes from hitting the pavement are key motivators.

1. Stress Relief and Mental Clarity
Running has been proven to reduce stress and anxiety. The repetitive nature of the sport allows your mind to enter a state of “flow,” providing an escape from daily worries. As you focus on your breathing, your form, and the rhythm of your steps, your mind begins to quiet down. Running also stimulates the release of endorphins—chemicals in the brain that improve mood and create a feeling of euphoria, often referred to as the “runner’s high.”

2. Improved Sleep Quality
Long distance running can improve your sleep patterns. The physical exertion helps regulate circadian rhythms, leading to deeper, more restorative sleep. Many runners report falling asleep faster and experiencing better sleep quality, which contributes to increased energy levels during the day.

3. Mental Toughness and Resilience
Running long distances requires discipline, focus, and perseverance. Pushing through the physical and mental challenges that arise during a long run builds resilience and mental toughness. The sense of accomplishment after completing a long run can boost self-confidence and teach valuable life skills like goal-setting, patience, and determination.

4. Emotional Well-being
Exercise, including long distance running, is linked to improved emotional health. Running allows individuals to process emotions, clear their minds, and reduce feelings of depression. For many, running can serve as a form of therapy, offering time alone to reflect, process, and cope with life’s challenges.

Long Distance Running and College Students

For college students, staying active and maintaining mental well-being can be particularly challenging. The demands of coursework, exams, and social life can lead to stress and burnout. Long distance running provides an outlet for students to release stress, stay fit, and even improve concentration.

For those pursuing challenging courses like online nurse practitioner degrees, managing stress while balancing academic responsibilities is crucial. The flexibility of an online program can provide students with the time they need to engage in regular physical activity, such as long distance running, to counteract the sedentary lifestyle of studying. Running provides not only a physical break from the screen but also mental clarity, helping students stay focused and sharp for their coursework and exams.

Moreover, running is an excellent way to meet new people and be part of a community. Many college campuses have running clubs or host events like charity runs and 5Ks, offering a sense of camaraderie and purpose. Whether you’re running solo or with friends, the social aspects of running can help combat feelings of loneliness that many students face.

Tips for Getting Started with Long Distance Running

If you’re new to running or looking to get back into it, it’s important to start slow and build up gradually. Here are a few tips for getting started:

• Start with small goals: If you’re not used to running long distances, begin with shorter distances and gradually increase the duration and intensity. Start with a walk-run routine and increase the running intervals over time.
• Invest in quality shoes: Proper footwear is essential to prevent injury. Make sure you invest in running shoes that provide the support and comfort you need.
• Stay hydrated: Proper hydration is key to maintaining energy levels and preventing dehydration, especially during long runs.
• Listen to your body: Pay attention to how your body feels. If you experience pain or discomfort, take a rest day and consult a healthcare professional if necessary.

Conclusion

Long distance running offers a multitude of benefits that extend far beyond physical health. From improved cardiovascular function and weight management to better sleep, reduced stress, and enhanced emotional well-being, the advantages of running are undeniable. For college students long distance running can serve as a valuable tool for balancing academics with physical and mental health.

Whether you’re a seasoned runner or just getting started, the benefits of long distance running are clear. With patience, dedication, and the right mindset, you can reap the rewards of a long and healthy running journey.

Photo by Maarten van den Heuvel on Unsplash

The post The Benefits of Long Distance Running appeared first on Wellbeing Magazine.

The stories offer diverse perspectives about how movement can support  improved mental wellbeing and aim to inspire others to help them achieve a sound  mind in a sound body.  

One storyteller talks about how years of pressure to be perfect led to stress and  burnout before running helped her to find the balance she needed, while another  describes how after years of chronic pain and over 40 operations, running helped  him to feel free.  

One of the storytellers, Bernadette Dancy, said about In My Shoes, “Running has  always been a part of my life, but when faced with an intense period of life stress  which led to burnout, I learnt how to use it in a different way so as to manage  stress and not add to it. I hope that anyone who listens to my or any of the other  stories will be inspired to move and can benefit from it in the same way I do”. 

Gary Raucher, ASICS’ Executive Vice President Categories comments,

At  ASICS we’ve always known the positive impact movement can have on the mind.  It’s why we’re called ASICS. It’s an acronym from the Latin phrase Anima Sana  In Corpore Sano or a Sound Mind in a Sound Body. So, this World Mental Health  Day, we wanted to share the stories of people who have discovered the mental  benefits of movement as a source of inspiration to others. Thank you to all those  who shared their ‘In My Shoes’ stories.

On behalf of all those who shared their stories, ASICS will make a donation to UK  mental health charity Mind to support more people to move and feel better. 

To listen to the ‘In My Shoes’ audio stories,  

The post ASICS shares inspirational stories on the positive impact of movement on the mind appeared first on Wellbeing Magazine.

Sun City Duathlon — 15^th March 2020, Sunderland

If you don’t want to waste any time, then make the Sun City Duathlon your first event of the year and resolve to complete this five kilometre run, 20 kilometre cycle, five kilometre run route, passing through the delightful coastal area of Seaburn. Make Sure your training regime is set in stone if you do fancy giving this one a go, as it is demanding for even the fittest of athletes — especially if the indulgence of the festive season lingers on into January. It’s a great event to try out though, passing down the picturesque promenade and along the coast road. The route is bound to be packed with spectators cheering you on as well, providing that essential encouragement you’ll need to make it safely over the finish line. If this is the challenge you’re looking for, then sign up and hit the ground running (and cycling!) in 2020. If you’re looking for a post-exercise refuel in the form of a Sunday lunch, Seaham has some tasty options you can head to for a calorific feast!

Richmond Aquathlon — 10^th May 2020, Richmond

There’s no real age limit for committing to a New Years’ resolution. So, get your little ones active and set them the goal of completing the 2020 Richmond Aquathlon at Richmond Swimming Pool. Suitable for ages 8-15 upwards, this event is a pool-based swim followed by a run along the River Swale footpath. There are prizes to be awarded on the day, and this could spark some excitement among youngsters. Why not let them push their own limits and use this event as a 2020 resolution? Richmond Triathlon Club runs the event, so if your child enjoys the Aquathlon they can pursue fitness further with the facilities provided — new year, new hobby to keep them busy! Find out more about the event and get your kids signed up, but don’t forget your children’s raincoat and a windproof umbrella!

Colour Obstacle Rush — 20^th June 2020, Newcastle

You’re bound to get an Instagram shot to remember once you’ve completed this one, covered head to toe in every colour of the rainbow. Taking place at Newcastle Racecourse, anyone aged 12 and over can take part in this quirky event, but it’s also a great one to get your office colleagues involved with. You’ll also take on a range of obstacles along the way, and there’s music on to create a real festival feel, providing fuel for you to take on the five kilometre course. Register for your place online now, and make sure you share the event with your friends, too!

Simply Health Great North Run — 13^th September 2020, Newcastle

Take on this super tour of the North East, the Great North Run has become an unmissable event in the past few years, and the number of participants is only increasing. It’s a 10 kilometre event, passing through a handful of some of the areas biggest landmarks — from the Tyne Bridge to the BALTIC Centre for Contemporary Arts and the Sage. It’s undeniably one of the biggest half marathon events in the country. Those aged 17 onwards are able to take part, and it’s a great opportunity to raise money for a worthwhile cause with many supporting the work of organisations such as Diabetes UK, Cancer Research, Alzheimer’s Society, and the Bobby Moore Fund, along with countless others. This is a fantastic event to have as your resolution to complete in 2020, and you could be whizzing past the likes of Mo Farah with a bit of luck (and a lot of training!). Sign up and make 2020 a memorable year by completing this landmark event!

Many of us are quick to come up with excuses regarding our New Years’ resolution attempts, but by committing to an event in advance you can use this as that additional bit of encouragement to kick start your new habits!

Sources:

https://suncitytri.co.uk/our-events/

http://www.richmondtriathlonclub.co.uk/

https://www.greatrun.org/great-north-run

https://colorobstaclerush.co.uk/

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Within the superb area of Quinta do Lago, The Campus is the festival of running HQ and activity hub for the weekend.

The Campus; a state of the art, incredibly impressive high-end training and multi sports facility used by international teams and athletes on camps including GB Triathletes, Elite marathon and Trail runners, Rio Ferdinand/Teddy Sheringham Football training camps, Judy Murray Tennis camps, Brian O’Driscoll rugby camps.

Run and train with like-minded people at Run Quinta and make the most of the incredible wellness environment only usually available for elite sportsmen and women.

The Run Quinta festival takes place from 8th – 10th November 2019 and race packages start from £299

PACKAGES INCLUDE
• Entry to all races and entertainment included all weekend
• 4* Magnolia Hotel with breakfast included
• Gym, pool, sauna, steam, ice bath, cinema room (private club reservation possible) games room, table tennis, tennis courts, bike hire
• Use of Campus High Performance Gym and Rehabilitation centre at set times
• Shuttle to/from The Campus / Magnolia Hotel and for race starts throughout the weekend
• Post race entertainment each day and dedicated set menus for all athletes
• Access to Quinta do Lago Resort & facilites for the weekend
• Beach transfer or bike hire available
• Quinta restaurant booking facility for exclusive offers

Run either a 5k, 10k or half marathon is stunning surroundings. The temperature is expected to be 16-19 degrees during the races and comfortable for runners

Find out more and book your place runquinta.com

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One of Europe’s leading sports nutrition brands, Bio-Synergy, and the world’s leading producer of infrared performance and recovery enhancing infrared sportswear, KYMIRA Sport, have joined forces to create the Ultimate Recovery Box.

“Endurance season is upon us and with many upping the intensity of their training to give them the best chance of reaching that PB, Tim Brownstone and I thought it the perfect time to launch an Ultimate Recovery Box. Recovery is extremely important throughout the training phases; if you aren’t recovering properly, you aren’t able to get the most out of each session which is going to negatively affect results come the big day. Our Ultimate Recovery Box ensures users are recovering as efficiently as possible and therefore giving them the best chance of reaching their goals this year.” – said Daniel Herman, Founder of Bio-Synergy

Bio-Synergy

Since 1997, over 4 million passionate sport & fitness enthusiasts have chosen Bio-Synergy to support their sports and fitness goals. As any wise PT will tell you, one of the most important aspects of training is recovery, which is exactly why Bio-Synergy has spent thousands of pounds and over two decades combining ingredients until they created a stack of products proven to help users recover faster and perform better.

We are pleased to introduce Bio-Synergy’s:

• BCAA 2 in 1 – BCAA’s are essential building blocks of protein that need to be consumed through food sources; they cannot be created by our bodies independently. If you supply BCAAs during your races and in between meals, then you’re likely to recover better afterwards.
• PowerBeet: The science is that nitrate helps muscles work more efficiently using less oxygen to produce the same amount of power. Research has found that it improves the endurance capacity of athletes; as a result of the nitrate turning into nitric oxide in the body, reducing how much oxygen is burnt up during exercise.
• Whey Better – With 92% protein, 1% fat, and 0 carbs, Whey Better is arguably the best whey protein shake available. Every 30g scoop of it’s whey isolate packs in 27.2g of protein – more than any other on the market – plus a BCAA top up of 6.8g and B-Vitamins for improved energy levels, and accelerated recovery
• Water Bottle – Staying hydrated is vital to flush out lactic acid and reduce Delayed Onset of muscle soreness (DOMS) so Bio-synergy has included its infamous water bottle.

KYMIRA Sport:

KYMIRA Sport products have been designed to enhance performance and accelerate recovery through the use of infrared. Its fabrics capture the body’s wasted energy and convert it into a specific wavelength of Far Infrared Radiation (FIR) which have been proven by clinical studies to increase circulation, speed up the breakdown of lactic acid, and mediate pain reduction.

“We strongly believe that recovery plays an important role in performance, both during training and competition. Our customers are always looking for marginal gains and the Ultimate Recovery Box offers a holistic way for them to meet both their nutritional requirements as well as benefit from our infrared products. I am really pleased to be partnering with Bio Synergy on this because we know that they have put their products through the same scientific rigour that we have, giving our customers the best products on the market”- said Tim Brownstone Founder of KYMIRA

Included in the box are KYMIRA Infrared Ankle Socks, and Core 3.0 shorts

The socks have been designed to remain comfortable through the longest and toughest of runs and hikes,and have recently been updated with a higher ankle to ensure optimum fit with a range of running and training shoes, whilst the raised tabs eliminate friction during even the longest of workouts.

The Infrared technology in the material of the socks is designed to improve performance and recovery via increased oxygenation and glycogen storage in the blood, which both improves energy supply and hastens the process of cellular repair and lactic acid breakdown.

As with all KYMIRA Sports products in the core 3.0 range, the included shorts are about blending comfort with performance technology.

Similar to the socks, the shorts are made from infrared-emitting fabric, which helps regulate your body temperature as you work out, dissipating heat and evaporating sweat better than normal fabrics, keeping your skin feeling dry no matter how hard the session. Furthermore, their unique technology increases oxygenation and glycogen storage in the blood, meaning your legs are directly benefiting from an increased energy supply to help you reach your peak performance faster and maintain it for longer.

Combined Bio-Synergy and KYMIRA Sport products have been used by many of the world’s most respected athletes and teams, which means you can rely on these two brands to help you perform better and recover quicker.  

Total Box Value = £145.96… Available for a limited time only at https://www.kymirasport.com/pages/ultimate-recovery-box for £99.99

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24th August
My number has arrived – 53411 – with an electronic chip attached to keep precise time of passing through the start and finish lines. Help!

Again this week, I am keeping my regular runs going. Early morning is my preferred time as I achieve a feeling of satisfaction that it is done and feel a lot better throughout the day.

The British Heart Foundation have supported me via emails, on-line support and even invited me to different venues to participate in practice runs to get the flavour of running in a different environment; all really helpful and encouraging. The BHF offered a webinar to talk participants through the run, explaining more clearly the procedures, the course, the section where it is anticipated to be the worst (around the 7 mile mark) etc. It’s all very real now!

2nd September
Following the advice of experts, only shorter runs are advised at this stage so Monday and Thursday afternoons I ran three and five miles. Then disaster!

Thursday 3rd September at 7.30 a.m.
I slipped down a step whilst walking and damaged my foot. I can’t tell you how devastated I am at this stage of training. It was painful to drive home though I felt determined that this couldn’t be the end; however…

Friday 4th September
I visited A & E after a reasonably sleepless night and lots of tears. An X-ray showed a chipped bone so I was strapped up, armed with a single crutch and told to keep my foot up for the next week. I just couldn’t believe it and was very sad; an understatement!

Sunday 13th September
The Great North Run – from the settee – not the experience I was expecting!
Thank you all for sharing these diary entries with me, and for all your support so far. I have deferred my entry into The Great North Run, so here’s to next year!

Chris Mutch

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Alternative diary entry – last one before the Big Day!

July and August so far – my training has been going really well since my last diary entry and I am well and truly on track. I’ve trained and progressed to this point on my own, with self-motivation and determination.

I’ve gained a lot of knowledge through the experience and I thought it would be helpful to share some observations and insights I’ve made through this year, that may prove helpful if ever any of you embark on a ‘mad’ challenge!

1. The obvious thing is to keep hydrated and replace electrolytes back into your system.
2. Wear good quality shoes that have been fitted to give the correct support. They don’t have to cost a fortune, though are a great investment.
3. Eat well, though not just before you set off.
4. At the risk of sounding ‘basic’, I have realised how important it is to visit the loo before setting off too far! There have been a few occasions when I have almost had to knock on a strangers’ door but have been saved by an open garden centre, garage or local supermarket. How could they refuse this red faced OAP requesting to visit their convenience? I really don’t want to resort to incontinence pads! Joking aside, I’m sure there must be loo’s along the route of the Great North Run otherwise I may have to do a Paula Radcliffe!

A month today (as I write) and it will all be over, assuming it doesn’t take me 5 hours! My aim is 2 hours 45 minutes or better, and so far I will achieve that.

My number arrived this morning – 51311 – so no going back now! We’re travelling up on the Friday and my family will be there to cheer me on – it’s so important for me to have their support.

Wish me luck, and thank you for sharing this wonderful experience with me through my diary entries. If would like to support me in raising money for the British Heart Foundation, whom my husband benefited from hugely when he had his cardiac arrest, you can donate through my JustGiving page.

I’ll let you know how I get on!

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Dear Diary

Week beginning Sunday May 3rd – A determined beginning to the month. Still beset with the ‘niggling knee’ but armed with recommended knee support and a strong magnet on the sore spot, took a short run, taking the grassy route as opposed to hard surface – ouch, thank goodness for frozen peas!

Limping like an ‘old lady’ (well I am 66) though feeling 20 years younger, I ran again on Wednesday and Friday. Disappointed and worried though very, very determined! During the next two weeks I took it easier and things began to look up after visiting a fabulous Sports Physio. My knee only has inflammation and nothing ‘structurally’ wrong so after good advice and deep massages I’m up and running again (sorry for the pun).

Week beginning Sunday May 24th – Feeling a little unfit and unprepared for the task ahead but now I’m off – three times this week I’ve completed my 3 miles with no ill effects and am getting excited again! My APP is keeping me company and tracking every step, calorie and mile encouraging me to beat my last distance every time I go out.

Week beginning Sunday June 7th – What a fun day! My daughter, her friend, and I entered the Colour Run 5k in Wembley, in aid of the NSPCC. Started squeaky clean, then got sprayed with a rainbow of powdered paint at every kilometre, resulting in a myriad of colour all over us – brilliant! Who said training isn’t fun?

Week beginning Sunday June 14th – Something has changed! I’m up to about 15-20 miles a week. Plotting and visualising the route and not having to psyche myself to go, rather I’m looking forward to my running sessions. My recovery time is minimal and I am amazed, to say the least. I now believe people who say it is fun and how much better it can make you feel.

In summary, I would encourage everyone to get up and do something physical, if you can. It doesn’t matter how little, and the way it gets the endorphins stimulated really is addictive. It can be difficult and an effort, though it’s worth it. I’ve lost weight, and my blood pressure and general health are very good. I’m very pleased with myself

Chris Mutch
mutchhealthier.co.uk

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April 2015
Only 5 months to go – aaaah!
Since my last diary entries, there have been a couple of hiccups. I honestly have begun to enjoy the training, though have been hit with a couple of minor injuries which were very disappointing and frustrating, to say the least. 

February
A strained hip and then knee meant I needed to rest for a couple of weeks. I was running three times a week and had achieved three miles too; a real milestone for me!  Fortunately I soon got back into training after tentatively trying again. Despite the obstacles, I am SO glad I am doing this. I do get a great deal of satisfaction and, would you believe, pleasure, and absolutely love running outside in the fresh air.  I can now run a distance without having to stop at all – I’m going to do this!

One of the tricks, that helps me, is to visualise my run over and over again before I get to do it. I also vary the route to relieve the chance of boredom, and add a little distance each time. Whilst I live in an urban area I have the river within one hundred yards of my home so I can ‘road run’ or run in the countryside.

March
Being a wimp, or just being practical, I have bought a personal alarm. When I run in fields this gives me the security that, should something happen (injury or otherwise) my alarm would be heard from a fair distance.

Two things I would not do without now are my Sportex Magnetic Bracelet which improves my recovery rate and an APP on my phone that tracks every run I do using GPS, counts calories, and informs me of my minutes per mile. This encourages me to compete against myself and try to improve every time – my running buddy – non-judgemental and an unconditional pat on the back – I have a new ‘best friend’.

April 21st
Lighter mornings now so early morning jaunts are called for. I ran at 6.30am on Sunday and I’m going swimming at 6am tomorrow. I promise I am not fanatical, though I have found I like feeling fitter, and someone told me yesterday they want to be like me “when they get to my age” I can only take that as a compliment and that drives me on.

I’ll update you with my progress in the next issue, and hope this helps inspire you to keep going, challenges or not!

Chris Mutch
mutchhealthier.co.uk

If you’d like to sponsor Chris and the charity she is running for – The British Heart Foundation – then please follow this link    
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December 2014
My first venture out, not long before Christmas, was with a friend and we ran for 1.5 miles; well she ran and I ran and walked, however I was proud of myself. We managed to meet a couple more times before I was left to my own devices, and despite me really needing to talk myself into to getting out there, I have managed to reach 2.5 miles in 34 minutes, which I am very pleased with.

For Christmas I received an MP3 player – amazing – it really helps me focus on things other than my aching legs and gasping breaths! I’ve also downloaded some audio books which help distract me from how I’m feeling. It makes such a difference to be thinking about other things. Another help is an APP on my phone. It tracks my distance, speed, time per mile and calories used. I find this really helpful as I can aim to beat my last record each time I go out.

January 2015
I’ve joined the gym & go three times a week in a bid to improve my stamina and endurance and am running 2 – 3 times a week (most weeks).

9th February 2015
My aim tomorrow is 3 miles. I’ve envisaged the run over and over again in my mind, so watch this space and I’ll let you know how it goes!

Am I enjoying it? Honestly? I’m not sure. It is a bit of a pressure however once I’ve achieved each run I can truly say I did enjoy it. So far it isn’t second nature and I am not in a routine, though it will come.

9.30pm – I’ve just been shopping online for more suitable running clothing with fluorescent strips. At least I will look the part next time I get out there! Funny, though it does seem important to wear the proper gear; to me anyway and as it’s predominantly dark when I’m training at the moment I feel it will be a bit safer too.

10th February 2015
3pm – Home from work and straight out for my run before I change my mind! My envisaged route wasn’t quite as long as I thought, however it was a bit further than I have run so far and I managed a little faster time too, so I’m happy. 300 calories used as well so I’m celebrating with a glass of wine; not sure if that’s allowed in training though at this stage I don’t suppose it will do any harm, unless of course someone advises me differently!

I hope this diary will help inspire other readers in challenges you may have set yourselves. I’ll keep you posted – here’s to my next update!

Chris Mutch
mutchhealthier.energetix.tv

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