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The benefits of running in nature for endurance runners

by | Feb 18, 2023

This article was read 3006 times. Enjoy!

The Benefits of Running in Nature for Endurance Runners

Connecting with Nature for a Better Run

As an experienced endurance runner, I can say that running in nature has numerous benefits. Nature provides a tranquil and serene environment for runners to connect with their bodies and minds, boosting their endurance, and improving their mental health and overall well-being. In this article, I will delve into the benefits of running in nature for endurance runners.

Benefits of Running in Nature

Running in nature is not only refreshing but also invigorating. The following are the benefits of running in nature:

  1. Reduced Stress and Improved Mental Health

    Running in nature provides a peaceful and calming environment that helps to reduce stress levels, which can lead to improved mental health. A study published in the International Journal of Environmental Research and Public Health found that people who run in natural environments have reduced levels of stress, depression, and anxiety.

  2. Increased Endurance and Stamina

    Running in nature can help increase endurance and stamina. Natural terrains such as trails, hills, and sand can challenge the body in ways that running on flat surfaces cannot. According to a study published in the Journal of Strength and Conditioning Research, runners who trained on natural terrain showed a significant increase in endurance and overall strength.

  3. Improved Cardiovascular Health

    Running in nature can improve cardiovascular health by increasing heart rate, oxygen consumption, and blood flow. This helps to strengthen the heart, reduce the risk of heart disease, and improve overall fitness. A study published in the European Journal of Applied Physiology found that running in nature increased cardiovascular fitness more than running on a treadmill.

  4. Boosted Immune System

    Running in nature can also boost the immune system. Exposure to natural elements such as sunlight and fresh air can stimulate the production of white blood cells, which helps to fight infections and diseases. A study published in the Journal of the American Medical Association found that people who spend time in nature have a stronger immune system than those who don’t.

  5. Increased Vitamin D Production

    Running in nature can increase the body’s production of vitamin D, which is essential for bone health, muscle function, and overall health. Vitamin D is produced in the body when the skin is exposed to sunlight. Running in nature provides ample sunlight exposure, which can lead to increased vitamin D production.

  6. Mental Clarity and Improved Focus

    Running in nature provides a break from the hustle and bustle of everyday life. This break can help to clear the mind and improve focus. A study published in the Journal of Environmental Psychology found that people who spent time in nature had increased cognitive function and improved mental clarity.

How to Start Running in Nature

Starting to run in nature is easy and fun. Here are some tips to get started:

  1. Find a Nearby Trail or Park

    Research nearby trails or parks to find a natural environment suitable for running. Check the park or trail’s website or social media pages for information on hours, parking, and any trail maps or guides.

  2. Invest in Appropriate Running Gear

    Investing in appropriate running gear is crucial when running in nature. Running shoes with proper support and grip are essential for navigating the different terrains of nature. Lightweight, moisture-wicking clothing is also important to prevent overheating and to keep you dry.

  3. Start Slow and Gradually Increase Intensity

    Running on natural terrain can be more challenging than running on flat surfaces. Start by running for short distances and gradually increase the distance and intensity of your runs as your body adapts to the terrain.

  4. Bring Water and Snacks

    Running in nature can be a long and strenuous activity. It’s important to stay hydrated and nourished by bringing enough water and healthy snacks to fuel your body.

  5. Join a Running Group

    Joining a running group can help you stay motivated and engaged with nature while running. Check online for local running groups or clubs that specialize in running in nature.


Running in nature has numerous benefits, from reducing stress to improving mental clarity and cardiovascular health. It’s easy to get started and enjoy all that nature has to offer by investing in appropriate running gear, starting slow, and gradually increasing the intensity, bringing water and snacks, and joining a running group.

Patrick Michel

Endurance Runner – Marketing Strategist

Patrick Michel is a Montreal-based endurance runner specializing in long-distance multi-stage charity ultra runs. For almost two decades, he has inspired many to engage in running, get fit and grow stronger physically and mentally. He has also written many articles about running.