By Max Rekela Jasper
May 7, 2025
Distance running is one of my greatest passions. There’s something truly exhilarating about running for miles without stopping—feeling the rush of the wind against my face, immersing myself in my favorite songs, and soaking in the beauty of nature. It’s more than just exercise; it’s a form of relaxation, a way to clear my mind and recharge. Beyond the sheer joy of the run, distance running provides a wealth of physical health benefits, making it one of the most rewarding activities for both body and mind.
Physical Health Benefits
- Cardiovascular health – Running is a powerhouse for heart health, strengthening the heart, improving circulation, and lowering both resting heart rate and blood pressure. Over time, it significantly reduces the risk of heart disease, stroke, and other cardiovascular conditions. The best part? You don’t need to log countless miles each week to reap the benefits. According to a Mayo Clinic Proceedings review, running as little as six miles per week provides nearly the same level of cardiovascular risk reduction as longer, more intense sessions.
- Endurance – Distance running trains the body to utilize oxygen more efficiently, enhancing aerobic capacity and making everyday activities—like climbing stairs or carrying groceries—feel effortless. Strong endurance doesn’t just improve physical stamina; it also boosts overall energy levels, making it easier to tackle daily tasks with motivation rather than hesitation. When your body feels more capable, even simple household chores become less of a burden and more of an opportunity to stay active.
- Muscle and bone strength – Running is a powerful weight-bearing exercise that stimulates bone growth and density, helping to reduce the risk of osteoporosis and fractures later in life. The repeated impact encourages the body to reinforce skeletal strength, making bones more resilient over time. Additionally, running strengthens key muscle groups, including the quadriceps, hamstrings, calves, and glutes, enhancing endurance and stability. It also engages the core, improving posture and balance.
- Weight management – Distance running is an effective and accessible way to maintain a healthy weight. Not only does it burn a significant number of calories, but it also boosts metabolism, making it easier to stay in shape over time. One of its greatest advantages is its simplicity—there’s no need for expensive equipment or gym memberships. In warmer months, all it takes is a pair of good running shoes and an open road, making it a completely free way to stay active. While treadmills may be useful during colder months, distance running remains one of the most cost-effective and convenient methods for weight control.
- Immune boost – Distance running plays a vital role in supporting the immune system, helping the body defend against infections and illnesses. Research suggests that moderate running can improve immune function and lower the risk of common illnesses. Regular aerobic exercise enhances circulation, allowing immune cells to move efficiently throughout the body and target harmful pathogens. Running also stimulates lymphatic flow, aiding in the removal of toxins and waste. Additionally, it reduces inflammation and stress—both of which can weaken immunity over time.
Consideration for New Runners
While distance running offers incredible benefits, it’s not without its risks—even seasoned runners can experience injuries.
For beginners, investing in the right running shoes is essential to ensure comfort, support, and injury prevention. Fortunately, the Twin Cities area is home to several specialty stores that cater to runners. My personal favorite is Twin Cities Running Company, where the experience goes beyond just picking out a pair of shoes. The staff takes the time to analyze how you walk and run, ensuring a personalized fit tailored to your unique movement. This level of attention makes shopping there an easy choice.
In addition, investing in a running watch can be a game-changer for tracking distance, pace, and overall performance. While the Apple Watch is a solid choice for fitness tracking, I personally recommend Garmin watches, as they are designed with runners in mind. Models like the Garmin Vivoactive 5, Garmin Forerunner 265, and Garmin Forerunner 165 offer precise tracking, ensuring you maintain a steady pace without pushing too hard too soon. These watches provide real-time metrics, helping runners stay on top of their progress and refine their training for optimal results.
Finally, for those new to distance running, it’s best to start with short distances at a manageable pace before gradually working up to longer, faster runs. Building endurance is key—it not only helps prevent injury but also makes the experience far more enjoyable. Rushing into long runs without proper conditioning can strain the body, whereas steady progression allows muscles and joints to adapt naturally.