Should you take up long-distance running if you want to get fit?

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The summer months of 2024 showcased some incredible displays of fitness. During the Olympics, long-distance runners and sprinters set many record-breaking times, proving that improvements in training and performance are still achievable, even after more than a century of competition.

However, these extraordinary feats weren’t confined to the professional track. The average person now wonders whether they can channel the Olympic spirit and use it as motivation to improve their own fitness.

If that sounds like you, you’re in the right place. This post explains how running could be one of the best ways to enhance overall fitness, benefiting all your other sports and activities.

Cardiovascular Fitness

Running is a highly effective way to develop cardiovascular fitness because it keeps your heart rate elevated for extended periods. Instead of spending half an hour on a stationary bike, going for a long run can keep your heart pumping for much longer. 

According to the backpacking planner creator, Routes Punkt, this is one of the reasons why so many people love the activity. 

“Properly planned running routes can be one of the best ways to get fit without the monotony of the gym,” the app-maker says. “Instead of staring at a treadmill screen, runners can take in beautiful scenery and enjoy the changing terrain around them, making exercise feel less like a chore and more like an adventure.”

The intensity of running also varies considerably as runners make their way through the environment. Sometimes it’s flat, which is great for recovery periods. But it can also suddenly become steep, giving a HIIT-like experience.

The best runs are those in the mountains at altitude. These can be fun because of the views, but also improve cardiovascular fitness tremendously. 

Strength And Explosive Power

Running on varied terrain can also help some people develop their strength and explosive power. The activity builds strength across the body, including the torso and legs which often get missed out in the gym. 

If runners can combine running with climbing, the results can be even more spectacular. Increased body-wide muscle strength can make a tremendous difference in people’s physiques and how they feel. 

“If you want to use running for strength and explosive power, it requires a bit of extra planning,” Routes Punkt explains. “But it is always worth it in the end. Moreover, there are now so many tools that work just as well in the wilderness as in the city that runners can get exceptional planning down to the smallest creeks. We even have some runners who deliberately wear packs to make the experience more of a workout and to support their cardiovascular fitness.”

Endurance

Endurance athletes can also benefit substantially from running because it can last a long time. Many hikers wake up early in the morning and spend hours with elevated heart rates along the trail. 

Endurance training is critical because it provokes a different adaptive response from the body. It activates deep, slow-twitch muscle fibres, encouraging them to become stronger and more supportive, helping the fast-twitch fibres around them. 

Weight Loss

Running is also one of the only forms of exercise that are good for weight loss. That’s because of the sheer number of calories they burn. 

30 minutes on a stationary bike in the gym might burn 250 calories. However, two hours of running up steep terrain could burn 2000 calories or more (the average reference intake for a woman). 

“The degree to which running causes people to slim down is incredible,” Routes Punkt confirms. “We’ve seen so many people who took up the hobby and immediately dropped all the excess weight they didn’t want.”

Part of this effect has to do with the calories being burned. The body has to reach into its reserves to keep running, moving forward on the trail. 

However, this effect also relates to standing upright and putting pressure on the feet. Research shows that individuals can enhance weight loss through impacts on the soles, leading to global bodyweight reductions. 

Balance

There’s also evidence that running is good for balance. Navigating challenging terrain forces constant muscular adjustments that improve overall balance systems across the body. 

For example, imagine running up a rocky track or down into a riverbed. These tasks require enormous coordination than standard exercises in the gym. 

The balance-enhancing effects of running won’t be particularly noticeable for younger people. However, older folks may notice profound changes in their confidence in a matter of weeks of hitting the trails. 

Mental Health

There’s even evidence that regular runs can improve mental health. Getting out into nature and away from the city is often a liberating experience that improves calmness and relaxation. 

“We see a lot of runners using our app because they want to experience what it feels like not to be in a build-up area,” Routes Punkt explains. “Many people don’t get out of their cities for months or years at a time, and it can have a profound psychological effect on their well-being.”

However, running goes beyond this because the entire route fosters a sense of personal achievement that can improve mental health and help people feel better about themselves. Running isn’t easy, so once someone completes a circuit, it can boost their confidence. 

Ultimately, then, running is an excellent way to get fit. It’s a bit like “rucking” in that sense, which is where you put on a heavy backpack in the gym and go on the stepper for 30 minutes. 

However, it is much more fun than that. Runners can enjoy improved mental health and attitudes toward life, especially when leaving the city. 

These days, there are so many places to run. Trails march across the country in every direction, providing new opportunities for outdoor enthusiasts to indulge themselves. There are also more hotels, bars, cafes, and stop-offs along routes for runners to enjoy, making it more accessible for people who want to get out of the city. 

“This spirit of adventure is something we’re noticing on our app,” Routes Punkt. “People want to explore new areas and see whether they can master the terrain. It’s not just about recreation anymore, it’s a part of life.”

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