What is running long distance?
Long-distance runs means continuous work at extended distances – usually more than 5 kilometers (3.1 miles). Many holidays, 10K (6.2 miles, such as a marathon (13.1 miles) and full marathon (26.2 miles) are standard indicators.
He contributes greatly from the aerobic energy system, which runs for 30 minutes or more, from a physiological point of view. This long-distance run is endurance, the use of effective oxygen and emphasize the mental endurance.
Advantages of running long distance
1. Cardiovascular health
Running long distance increases heart efficiency, reduces heart rate and increases the volume of the stroke. The most regular increase in constant endurance is to increase Vou max max– The ability to use oxygen from the body, the general fitness is better and reduced the risk of cardiovascular disease.
Information: American College of Sports (2021)
2. Mental health and cognitive function
The patience of patience has decreased signs of concern and depression. The meditating rhythm, which works a sustainable job, promotes the mood of NeyrotransmartersMittant such as serotonine and endorphins.
Information: Boundaries on psychology, 2020
3. Metabolic efficiency
Mitahonredrial density and fat oxidium lasts long. Over time, your body is more effective as fuel that supports fat tolerance and weight regulation.
Information: Sports medicine, 2018
In order to prevent general initial errors
- Get a lot of work soon: The intensification of fasting can lead to injuries such as shin alcohol, plarsar panic or stress fracture.
- Restoration: Sking the remaining days or sleeping increases the risk of damage and injury to progress.
- Poor shoes: Worn or inappropriate shoes can lead to biomechanical problems and pain.
- Incompatible noteworthy: Running very fast, often prevents aerobic adaptation and leads to early burns.
- Ignore strong exercises: Weak hips, nucleus and bones contribute to the risk of inefficient shape and injury.
Build an aerobic base: a way of running
It A way of walkingCoach Jeff Galloway is popular, one of the safest and effective methods of resistance for beginners. The movement in reducing Muscular-skeletal stress will help improve the volume of aerobic volume.
Example for beginners:
- 1st week: Run 1 minute, walk for 2 minutes – repeat for 20-30 minutes
- 2nd Week 2: Run 2 minutes, walk 1 minute
- 3rd week: Continue 3 minutes, walk 1 minute
Gradually increase the interval that continues to reduce walking breaks.
Weekly Progress Plan for new runners
For safe settings in the corrected table, your cardiovascular system, muscle and joints will allow you. Normal 4 week progress:
| Week | Week / week | A total week | Long-term |
|---|---|---|---|
| 1 | 3 | 60 minutes | 20 minutes |
| 2 | 3-4 | 75 minutes | 25 minutes |
| 3 | 4 | 90 minutes | 30 minutes |
| 4 | 4 | 100 minutes | 35 minutes |
Make the size of each week with a maximum of 4 weeks 10% minimizing the risk of injury.
Restoration Tips and Fundamentals of Eating
Restoration:
- Sleep 7-9 hours at night
- Get at least one full weekend per week
- The extinction of foam and light can reduce the pain
Nutrition:
- Adaptation of complex carbohydrates for fuel (Oat, Rice, Potatoes)
- Type a little protein (chicken, bean, tofu) to fix muscles
- Headrated and fill in electrolytes, especially after a long time
Post-run: Up to 5-60 minutes in a score of 3: 1, go up to the optimal recovery.
Selection of right shoes and gears
Running:
- Equipped in a specialized store
- Replace every 300-500 miles of shoes
- Choose a model based on the support of Gait and Archa
Clothing:
- The moisture is reducing clothes
- Use a piercer in the fields of trouble
- Dressing in light layers for weather flexibility
Accessories:
- GPS clock or app to track progress
- A tool that reflects for a low-light-light run
- Hydration belts for longer actions
FAQ: Can you lose weight with running long distance?
Yes, a long distance run will help lose fat when combined with a slight calorie deficiency. However, the overheating distance without direct fuel can lead to an increase in hungry hormones (such as Gericin) and lead to excessive nutrition.
Weight loss tips during surgery:
- Food, nutrient foods
- Avoid “mealing” after each run
- Add force sessions to keep bad muscles
Literature
- American Sports College. (2021). ACSM Mashki Synation and Respult11th edition.
- Galloway, J. (2016). Galloway’s running book. Shelter publications.
- Jones, TW, etc. (2018). “Rescaining and metabolic changes in long distance runners.” Sports medicine48 (6), 1303-1323.
- Resource, Al and and others. (2020). “Effect of work in the results of mental health: systematic review.” Borders in psychology11: 586532.
- Nieman, DC (2020). Exercise and recipe: a similar approach to health9th ed.
