Awareness of the importance of maintaining health makes long distance running activities more popular with urbanites. But keep in mind also, in addition to bringing benefits, there are health risks that lurk long-distance runners. One of them is the risk of injury.
As with marathon running, before running long distances, you need to prepare for physical and mental health. Physical preparation, high discipline, and strong commitment are needed so that the benefits of long distance running can be obtained and its adverse effects can be avoided.
Benefits of Long Distance Running
There are various benefits that can be obtained from long distance running. Here are some of them:
1. Increase muscle strength
One of the benefits of long distance running that can be obtained is increased muscle strength. This is because long distance running can affect the increase in the number and size of mitochondria, which are the center of the body's muscle power generation.
2. Burn body fat
Long distance running can train your body to utilize fat as an alternative energy source besides 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 resistant to diseases, such as heart disease and diabetes.
4. Relieve stress
Besides bringing physical health benefits, long distance running also benefits mental health. This is because physical activity undertaken while running is able to help release endorphins, the hormones that play a role in fighting stress. Changes in the atmosphere and scenery traversed while running will make the mind clear again and stress will be reduced.
So that the benefits of long distance running can be felt, make sure your physical and mental health is well maintained. In addition, eat nutritious intake before running long distances. Do not forget to also consume enough water, so that the body remains well hydrated.
Consider the Risks of Long Distance Running
In addition to bringing benefits, there are a variety of risks that need to be watched by long distance runners, including:
Cause injury
Long distance runners are generally more at risk of injury, especially knee injuries and leg fractures. So that this risk can be minimized, runners are advised to do a series of exercises and warm up before the long distance running is done.
Increases the risk of heart attack
Although it can make the body healthier, long distance running can also increase the risk of a heart attack. This might be related to the increase or weight of the heart during long distance running.
Shorten the age
There is research that says that long distance runners tend to have shorter life spans than short or medium distance runners. However, this research has not been able to explain the cause in detail.
Responding to this, researchers recommend avoiding strenuous exercise for more than an hour nonstop. Try also to jog (slow) with a medium to slow tempo around 2-3 hours per week.
To benefit from running long distances and avoiding the risks, it is recommended to do a series of preparation and warm-up exercises before running. Start a long distance run by running slowly while adding speed and distance gradually.
In addition, also do interval training to increase running speed. Interval training is done by combining high intensity exercises and low intensity exercises alternately. In other words, sprinting is interspersed with slow running.
Do not run long distance carelessly and avoid forcing yourself to run long distances if your body condition is not possible. You are advised to consult a doctor before starting to run long distances to minimize risk.
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