Know the Benefits and Risks of Long Distance Running
Awareness of the importance of maintaining health makes cross-country running activities more popular among city dwellers. But keep in mind that, in addition to its benefits, there are health risks that threaten long distance runners. One of them is the risk of injury.
Like a marathon, before running long distances, you need to prepare for physical and mental health. Physical preparation, discipline, and a strong commitment are needed to benefit from long distance running and avoid the harmful effects.
The advantage of long distance running
Long distance racing offers many advantages. Here are a few:
1. Increase muscle strength
Increasing muscle strength is one of the benefits of long distance running. This is because the distance traveled can affect the increase in the number and size of mitochondria, which are the center of muscle strength.
2. Burn body fat
Running long distances can cause your body to use fat as an alternative energy source for carbohydrates. This reason is one of the attractions of long distance running, especially for people who want to lose weight.
3. Having a healthier body
Regular exercise and long distance running habits can make the body healthier and more resistant to diseases such as heart disease and diabetes.
4. Relieve stress
Besides bringing physical health benefits, long distance running also benefits mental health. Indeed, carrying out physical activity helps release endorphins, hormones that play a role in combating stress. Changes in the atmosphere and landscape traversed during the race will make the mind clear again and stress will be reduced.
So that the benefits of long distance running are felt, make sure your physical and mental health is well maintained. In addition, eat nutritious food before traveling long distances. Remember to consume enough water to keep the body well hydrated.
Consider the risks of long distance running
In addition to providing benefits, long distance runners must monitor a variety of risks, including:
Cause injury
Long distance runners generally have a higher risk of injury, especially knee and leg fractures. To minimize this risk, motorists are advised to do a series of exercises and warm-ups before running long distances.
Increase the risk of heart attack
Although this can improve body health, running long distances can also increase the risk of heart attack. This can be related to the increase or weight of the heart when running long distances.
Shorten the age
Research shows that long distance runners generally have shorter life spans than short or medium distance runners. However, this study has not been able to explain the cause in detail.
In response, the researchers recommended avoiding strenuous exercise for more than an hour without interruption. Try also jogging (slow) with a moderate to slow tempo about 2-3 hours a week.
Before running, it is advisable to do a series of preparations and warm-ups to be able to run long distances and avoid risks. Start running long-term slowly while gradually increasing speed and distance.
In addition, train with intervals to increase running speed. Interval training is achieved by combining high intensity and low intensity training alternately. In other words, sprints are interspersed with slow races.
Don't run carelessly over long distances and avoid forcing yourself to run long distances if your physical condition is not possible. It is recommended to consult a doctor before starting to travel long distances to minimize risk.
Like a marathon, before running long distances, you need to prepare for physical and mental health. Physical preparation, discipline, and a strong commitment are needed to benefit from long distance running and avoid the harmful effects.
Long distance racing offers many advantages. Here are a few:
1. Increase muscle strength
Increasing muscle strength is one of the benefits of long distance running. This is because the distance traveled can affect the increase in the number and size of mitochondria, which are the center of muscle strength.
2. Burn body fat
Running long distances can cause your body to use fat as an alternative energy source for carbohydrates. This reason is one of the attractions of long distance running, especially for people who want to lose weight.
3. Having a healthier body
Regular exercise and long distance running habits can make the body healthier and more resistant to diseases such as heart disease and diabetes.
4. Relieve stress
Besides bringing physical health benefits, long distance running also benefits mental health. Indeed, carrying out physical activity helps release endorphins, hormones that play a role in combating stress. Changes in the atmosphere and landscape traversed during the race will make the mind clear again and stress will be reduced.
So that the benefits of long distance running are felt, make sure your physical and mental health is well maintained. In addition, eat nutritious food before traveling long distances. Remember to consume enough water to keep the body well hydrated.
Consider the risks of long distance running
In addition to providing benefits, long distance runners must monitor a variety of risks, including:
Cause injury
Long distance runners generally have a higher risk of injury, especially knee and leg fractures. To minimize this risk, motorists are advised to do a series of exercises and warm-ups before running long distances.
Increase the risk of heart attack
Although this can improve body health, running long distances can also increase the risk of heart attack. This can be related to the increase or weight of the heart when running long distances.
Shorten the age
Research shows that long distance runners generally have shorter life spans than short or medium distance runners. However, this study has not been able to explain the cause in detail.
In response, the researchers recommended avoiding strenuous exercise for more than an hour without interruption. Try also jogging (slow) with a moderate to slow tempo about 2-3 hours a week.
Before running, it is advisable to do a series of preparations and warm-ups to be able to run long distances and avoid risks. Start running long-term slowly while gradually increasing speed and distance.
In addition, train with intervals to increase running speed. Interval training is achieved by combining high intensity and low intensity training alternately. In other words, sprints are interspersed with slow races.
Don't run carelessly over long distances and avoid forcing yourself to run long distances if your physical condition is not possible. It is recommended to consult a doctor before starting to travel long distances to minimize risk.
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