What Are the Benefits of
Long Distance Running?
1. Good for
cardiovascular health
Cardiovascular exercising, like running, can help prevent heart disease,
artery disease, and reduce your risk of a heart attack. When you run
regularly, you have more control over your blood pressure as well as
ensuring your heart functions properly. When the heart functions
properly, your blood circulation is improved and all the areas of your
body get the proper supply of blood they need.
2. You sleep better
Running will help you sleep more soundly through the night. You
won't just benefit from a better night's sleep; you'll fall asleep faster,
sleep longer without waking and experience deeper and more restful sleep. A
better night's sleep means you'll be able to focus and concentrate better the
next day.
Running releases endorphins and endocannabinoids which are hormones
that keep you happy and calm. This “runners high” is due to the natural variant
of THC which is a similar compound that is found in marijuana. Not only will
you feel less anxious and happier, but you'll laugh more too.
4. Improves
brain function and Make You Smarter
Running can help reduce your risk of some brain diseases,
especially those related to memory. When you run, your brain has to work
hard from the body's demand to be proprioceptive and tactile. Many runners have
the ability to process information and remember direction or instruction much
better than those who don't run.
5. Stronger
bones
Your bones benefit in a number of ways from long-distance running.
Running helps you regularly train your bones using the weight of your body,
which can increase bone mass, making them stronger and bigger.
6 Good for
your hearing
You might not notice but once you start running, you'll
notice your hearing improves. The increased and improved circulation of blood
flow results in more blood reaching your ears. An increased flow of blood to
the ears improves the function of your eardrums so that you can better pick up
sounds at low and high frequencies.
7. Great for
men's health
For men, running helps increase testosterone levels in the body.
The increase of testosterone improves sperm count and can lead to a greater sex
drive.
8. Reduces
knee pain
One of the more surprising benefits of long-distance running is
that it is good for your knees. While many believe the constant impact and
stress running put on the knees can increase the risk of injury, it
actually can help reduce knee pain. Running supplies the knee joints,
ligaments, and bones with constant oxygen which can also help prevent
osteoarthritis.
9.
Boosts the immune system
Since running can help improve the functions of your vital organs
and your whole body, your immune system also gets a boost. Running can help you
fight off various diseases and eliminate harmful bacteria and germs that enter
the body. Once you start long-distance running, you will find you are sick
less.
Running for 30 or more minutes a day can help reduce signs of
depression. The endorphins that are released help lift your mood
and running also reduces kynurenine. Kynurenine is an amino acid that has
been linked to causing depression.
11. Longer
life
One of the key benefits of long-distance running is that you can
increase your life expectancy. With all the improvements, you
can benefit your overall health and add years to your life. It
doesn't matter when you start running, just do it.
12. Reduces
risk of cancers
One of the best ways you can naturally fight off the risk of
cancer is by running. Long-distance running helps improve and strengthen
the antibodies in the body that fight against cancer.
Some Risks of Long Distance
Running
Having familiarized yourself with the benefits you can reap from
long-distance running, let's now take a glimpse at the risks associated with
long-distance running.
v Running will lead to your body producing more sweat which can
often lead to dehydration, especially on hot and humid days.
v Runners are often at a greater risk for injuries like sprains or
muscle strains. Many of these injuries can be avoided with proper warming up
and stretching before and after running.
v Another concern is your exposure to allergens. If you are having
to dust and pollen allergy, running in the open air increases your risk to get exposed
to these allergens.
v Drying of the airways which can result in asthma.
Tips for Long Distance
Running
While distance running offers various benefits for your overall
health, there are some things you should be aware of. Beginning runners should start with two
to four runs per week at about 20 to 30 minutes (or roughly 2 to 4
miles) per run. You may have heard of the 10 Percent Rule, but a better way to
increase your mileage is to run more every second week.
To reduce your risk for these concerns and help you stick with a
regular running routine, keep in mind these tips and suggestions.
1. Prepare
mentally
Having a positive mindset is the first step in long-distance
running. Repeat to yourself that you can finish the run and visualize yourself
doing so. When you speak negatively to yourself while you run such as telling
yourself how hard it is or that you just can't finish, your run will
be harder than it actually is.
2. Stay
hydrated and eat right
When it comes to getting all the benefits of long-distance
running, you need to fuel your body properly. For long runs, carbs are
what you want to consume, like oatmeal which will supply you with energy to get
through your runs and are easy on the stomach. Staying hydrated is equally
important as proper hydration will help you break down the carbs and convert
them into energy as well as keep your body functioning properly.
3. Pacing
yourself is vital
You don't want to overdo yourself when you are running long-distance and one way you can avoid this is by pacing yourself. You want to be
able to run at a pace that allows you to finish the run instead of going strong
at the beginning and then being worn out halfway through.
4. Break up
your run
Thinking of the distance you are going to run can seem
overwhelming and impossible to complete. Instead of looking a the total
distance, you are running, break it up into equals sections. It will be
easier to think about finishing your run when you think of it in smaller
distances. If you need to walk during your long run, then allow yourself a
few minute breaks.
5. Fuel
while you run
When you run for longer distances that will take you over an hour
to complete, then you want to consider ways to fuel your body during
the run. There are a variety of chews, powder drinks, nuts, or dried
fruits that you want to eat during your run. Choose something that will be easy
on your stomach and don’t forget to sip on water throughout your run as
well.
6. Recovery
After the long run, it is important to replenish your body. Eat a
meal that is high in protein, healthy fats, and carbs. You want to also
replenish your electrolytes if you have sweated a lot, so try to have a small beer
when you finish your run. Keep your legs loose as well to avoid injury and
recover faster.
Conclusion
Running generally has profound benefits. It
has been shown to decrease the risk of diabetes mellitus, cardiovascular disease, and depression while improving bone density and supporting weight
control. However, the risks of marathon distance running must be
considered and addressed with proper training, nutrition, rest, and attention
to form. Those with heart conditions, biomechanical issues, or other risk
factors should not begin training for a marathon without close medical
supervision. Future articles will provide injury prevention tips and
nutritional guidelines for long-distance running to help reduce the risks and
optimize the benefits of long-distance running. 
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