Benefits and Risks of long-distance running

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Benefits and Risks of long-distance running

• Long-distance running- Im sure whenever you
  come across this word, your mind automatically
  links it with synonyms like Marathon and many
  others. But, what if I told you it is much more
  than that in reality?

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• Running nonstop for at least 5 miles is defined
  as long-distance running. It is definitely a
  taxing mental and physical activity that can
  exhaust even the most experienced athletes.Do
  you know that long-distance running started as
  early as in 490 BC when Pheidippides, a Greek
  Soldier ran nonstop for 25 miles from the town of
  Marathon to Athens? Marathon became the premier
  endurance event in the 1896 Athens modern Olympic
  Games and its course was re-lengthened to 26.2
  miles in the 1908 London Summer Olympic
  Games.You might know people who rant about the
  benefits of long-distance running, without having
  a clear idea of what actually are those benefits.
  Let me tell you that apart from offering
  full-body fitness and improving your immunity,
  there are endless benefits that you can reap from
  a long, sweating run! Keeping merits aside, there
  are also numerous risks associated with
  long-distance running.
• If you are someone lacing up for more miles,
  read through this article till the end for a
  proper insight!

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• Benefits of long-distance running
• Improves EnduranceDuring Long-Distance running,
  your body develops a greater aerobic endurance.
  Therefore, to attain the same performance level
  for the next time, your body doesnt have to work
  as hard as the previous time.Additionally,
  long-distance running opens up your capillaries
  and strengthens your heart. Therefore, this helps
  in flushing out the waste products from fatigued
  muscles and sending energy to the working muscles
  better.Gradually as you run long, your leg
  muscles will benefit. This will also help in
  developing more endurance and you wont find
  yourself getting injured as often or
  easily.Heres a tip Consider Long-distance
  running as your new hobby if you are single or
  newly-divorced. Why? Because Endurance running is
  closely related to a mans reproductive
  potential. In the hunter-gatherer past, it was
  something that women saw as a sign of a good
  breeding partner. According to various
  researches, picking up long-distance running may
  hence, impact your ability to find a mate as the
  above mentioned instinct among women is still
  alive today!

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• Cardiovascular Health
• Long-distance running is really good for your
  heart. The heart is largely a muscle and it
  follows a simple rule- The more you train it, the
  better it functions!Long-distance running is a
  fantastic aerobic activity to train your heart
  because to keep up with your exercising, your
  heart has to function at an increased level. Over
  time, this makes your heart more efficient and
  stronger.But what does an efficient heart really
  mean?An efficient heart is that- Which works
  less to deliver the same amount of blood to your
  body Which helps in increased circulation of
  blood Which delivers more bloodIt has been
  also shown by researches that people who engage
  in regular cardio like long-distance running have
  an increased ability to control BP, thus reducing
  the risks of developing artery and heart
  diseases.The rule is quite simple The more
  blood gets delivered to several parts of your
  body, the better those parts function!

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• Increase Muscle Power
• Your body recruits fast-twitch muscle fibres to
  help slow-twitch tasks (like running a marathon)
  during long-distance running. Therefore, you have
  more muscle fibres trained to get you through the
  marathon.Other related benefits of long-distance
  running include the increased size and number of
  mitochondria, which are the energy powerhouse of
  your body cells.Long-distance running can also
  be a complement to an athletes weightlifting as
  it can help to increase muscle mass. It
  stimulates activity in the circulatory system and
  sends oxygen-rich blood to the muscles, where it
  helps to repair existing tissues and build new
  ones.This exercise can help build your muscles
  stronger as your muscles work in the same way as
  your bones The more you train them, the stronger
  they get!Therefore, an increase in your muscular
  health is another benefit of long-distance
  running.

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• Better ImmunityRunning a long-distance will
  definitely put your immune system into better
  condition.The following are evidences of a
  better immunity in the body- Better knee
  health- If you want to protect yourself from
  potential knee injuries down the road, you should
  take up some long-distance running, as it
  prevents the onset of a knee injury by
  strengthening your knees and adjacent muscles.
  Improved mental health- Long-distance running
  stimulates the psychological release of
  serotonin, a chemical that helps your mental
  health in a positive way. Lowers your risk of
  suffering from Cancer- Research has shown that
  individuals who undergo long-distance running
  have a lower risk of developing some types of
  cancer and enjoy a higher life expectancy as
  compared to their non-runner counterparts.Some
  of the steps that the marathoners are advised to
  follow in order to support their immune system
  are- Supplement with Vitamin C Reduce outside
  stresses Get plenty of sleep

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• Burns CaloriesHave you ever wondered why havent
  you seen a runner with a pot-belly?Simply
  because long-distance running pushes you to
  discover your full athletic potential and helps
  you remain slim.Burning serious calories is a
  must mention among the various aids provided by
  long-distance running. It will burn more calories
  as compared to other aerobic exercises. To
  prevent the formation of body fat, your body will
  burn lots of calories during a long-distance run.
  This also helps to boost your bodys
  metabolism.But how does it happen?Basically,
  long-distance running develops and increases your
  fat-burning capacity. A desirable fat-burning
  capacity is when your body learns how to tap into
  your fat supply optimally.Also, long-distance
  running helps in improving the after-burn, that
  is, the bodys ability to burn calories even
  after exercising.Long-distance running will
  definitely come in handy if- If you are willing
  to shed some weight Keep your weight perfect in
  future

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• Risks of long-distance running
• TraumaYou should keep in mind that some
  not-so-great and pretty strange things can happen
  to your body, if you have ever increase your
  mileage abruptly or quickly.Going by the
  definition, Trauma is a state of shock and is
  the response of a deeply disturbing or
  distressing event. It overwhelms an individuals
  ability to cope which diminishes their ability to
  feel the full range of their experiences and
  emotions.Other fitness risks or traumas
  associated with long-distance running are-
  Itchy Skin Night Sweats Sore Throats Black
  Toenails A decrease in Libido Dehydration
  Asthma and allergiesIntense endurance efforts
  can cause a lack of glucose in the bloodstream
  which may result in your mind playing tricks on
  you.Consuming energy gels, electrolytes, and
  staying hydrated throughout your long run should
  help to control these risks.Therefore, people
  with biomechanical issues, heart conditions, or
  other risk factors should not begin training for
  a long-distance run or a marathon without close
  medical supervision.

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• Musculoskeletal Injuries
• Long-distance running, like any other form of
  exercise, exposes you to the risks of injuries.
  In fact, injuries like strains and sprains
  concern a lot of casualties during long-distance
  running.In addition to overuse injuries,
  long-distance runners may also experience
  injuries such as- Muscle collapse Blisters
  Muscle strain Muscle cramps Skin abrasions
  Exhaustion LightheadednessApart from the
  above-listed injuries, most marathon runners
  experience muscle soreness. However, elite
  marathon runners have also complained of
  experiencing gastrointestinal distress and back
  or joint pain.Stat No. 1- 29-43 percent of
  Marathon runners develop injuries during
  training!Stat No. 2- As weekly mileage
  increases, rate of pre-marathon injuries
  increases.Takeaway tip Long-distance running
  exposes an individual to numerous bodily
  injuries, especially musculoskeletal injuries.
  However, what you may not know is that most of
  them can be avoided by warming up and stretching
  just before the long-distance run!

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• Final words
• Hitting the wall This phrase is used to refer
  to the point in long-distance running when your
  body has used all of its stored glycogen or
  carbohydrates and has to rely on fat for its
  primary source of energy. If you have ever
  attempted long-distance running or are currently
  training for one, you have probably heard about
  it! This is when most of the benefits are
  seen.This is however, a truly miserable
  experience as your body feels fatigued and your
  pace slows down dramatically! So, whats the best
  way to avoid this?The answer is LONG-DISTANCE
  RUNNING itself!!But, it is recommended that you
  gradually work your way up and should not begin
  with a really long-distance run abruptly.When it
  comes to long-distance running, there are bound
  to be ups and downs, no matter how much you
  train. Dont be discouraged if some runs dont
  match your personal best and if you hit that
  wall, consider it as a great opportunity to sign
  up for another long-distance running and work
  towards a new goal!