Is long-distance running really good for your health? A study shows that a good habit can change you. In all fitness exercises, people who run regularly have very good physical fitness, because long-distance running can most affect your life. Let's share whether long-distance running is really good for your health.
Is long-distance running really good for your health? 1 Generally speaking, persisting in long-distance running is not only harmful to your health, but also has many benefits.
1. Long-distance running can improve the function of respiratory system and cardiovascular system. Scientific practice has proved that long-term rhythmic deep breathing can make people inhale a lot of oxygen. If the oxygen intake exceeds 7-8 times of usual, it can inhibit the growth and reproduction of human cancer cells.
Secondly, long-distance running also improves the oxygen supply state of myocardium, accelerates myocardial metabolism, thickens myocardial fibers and enhances myocardial contractility, thus improving the working ability of the heart.
Second, long-distance running is good for disease prevention. Long-distance running accelerates blood circulation and cleans up harmful substances in the excretory system, making it difficult for harmful substances to stay and spread in the body. According to the determination,/kloc-running 3000m in 0/6 minutes or 5000m in 25 minutes can reduce blood cholesterol.
This has a good preventive effect on the elderly who are prone to different degrees of hyperlipidemia, which in turn leads to arteriosclerosis, coronary heart disease and cerebrovascular disease.
Third, long-distance running is conducive to a good mood and a happy spirit. Because this kind of long-distance running does not pay attention to the outcome of the competition, it only seeks to keep fit in a relaxed and happy way, so it is very beneficial to alleviate the mental and psychological tension brought about by high-tempo and high-intensity sports in modern society.
According to medical experts, this kind of relaxed and pleasant exercise can best promote the release of endorphin bark, a polypeptide substance in the body, thus causing lasting euphoria and sedation. In addition, because long-distance running makes people full of optimism, it helps to increase appetite, strengthen digestive function and promote nutrient absorption.
You should know that it is normal for athletes to have a lot of sports injuries when they retire. They just eat this bowl of rice. Their training intensity is much greater than that of us amateurs. For professional athletes, you are less than 5 thousand meters a day.
You know, when Ma Renjun trained Ma Jiajun, every day was a marathon! His strength is terrible! Many athletes are injured in highly antagonistic events, such as basketball and football!
Is long-distance running really good for your health? Whether running every day is good for your health depends on the time and intensity of running every day. If you insist on a reasonable time and intensity every day, such as running for half an hour or an hour every day, jogging or brisk walking, it will definitely be good for your health, and it will definitely be good for increasing the contractility of your heart, increasing your vital capacity, improving your cardiopulmonary function, improving your mental outlook, adjusting your functional status and preventing osteoporosis.
But if the daily time is too long and the intensity is too high, it will lead to chronic consumption. If nutrition can't keep up, malnutrition will form after a long time, leading to wasting disease. If the force is too large, it will also cause cartilage wear and meniscus wear of weight-bearing joints, especially knee joints. After a long time, it will cause degeneration of the knee joint and form osteoarthritis, which is extremely unfavorable to the joint.
Therefore, it is necessary to maintain an appropriate intensity of running every day and control the time. Generally, the scientific running time and frequency of normal adults is about 3-4 times a week, each time for more than half an hour, and keep low-intensity, rhythmic and relatively lasting exercise.
For example, jogging and brisk walking are reasonable, which is very useful for lowering blood fat and improving cardiopulmonary function. The intensity and frequency are also more scientific, which can play a role in strengthening the body, and you don't have to run every day.
Therefore, according to everyone's needs, it is definitely good for your health to insist on running moderately every day, but healthy people may not run every day.
Is long-term running really good for your health? What are the benefits of long-distance running?
1, which can release the pressure.
Nowadays, people in cities are under great pressure to study and work. If the pressure is not released in time, all kinds of insomnia and staying up late, as well as mental illness.
Will produce. In fact, long-distance running is a very good way to relieve stress. The pleasure of exercise will bring some outlets to vent, and it can also regulate mental health.
Step 2 stay healthy
Scientific research also shows that long-distance running can improve the cardiovascular health of human body and reduce the probability of various diseases. Long-distance running can not only accelerate metabolism, but also eliminate harmful substances in the body, enhance organ capacity, enhance vital capacity and eliminate excess fat. Therefore, long-distance running can not only keep healthy, but also play a role in losing weight and shaping.
Step 3 increase your appetite
Long-distance running can not only make people full of optimism, but also increase appetite and promote absorption and digestion. Many times, we all have a lazy idea, that is, we will not actively exercise, but if we insist on long-distance running, we will have another experience and be comfortable both physically and mentally.
Long-distance running is definitely not a simple thing, but the benefits of long-distance running are really many. If you can stick to it step by step, it will not only help your health, but also get physical and mental pleasure.
Long-distance running can exercise endurance and willpower. Provide you with some ways to enjoy long-distance running happily. Runners often love and hate long-distance running, and they often like the pleasure and sense of accomplishment after long-distance running. But the idea of leaving the track after running will disgust them, and most runners hate this predictable reality. However, long-distance running is essential.
Any training program, from 5km to full marathon, long-distance running training is the foundation. In this way, Maria Simon, a certified triathlon coach in Absire Ken, New Jersey, said: "Long-distance running exercises endurance, improves physical strength and teaches you how to deal with fatigue."
Kevin Baker, a running coach and runner with a marathon score of 2 hours and 24 minutes, believes that extending the usual running distance will indeed cause several lasting physical changes. The increase of capillaries in muscle fibers allows more reactive oxygen species to reach muscles. Mitochondria, that is, the cell oxygen supply room, increase in number and volume, so that physical fitness can be maintained. At the same time, muscles begin to store more glycogen, which can avoid being too tired during long-distance running.
Of course, it is also good for psychology. Long-distance running can hone your willpower and help you cope with discomfort successfully. In addition, long-distance running can also play the role of "rehearsal" before the game, just as you have the opportunity to test the gear and throttle before the car starts. In this way, when the game comes, you will know how to perform best.
Long-distance running is not easy, but you don't have to travel long distances like the death March. In fact, there are many ways to make long-distance running comfortable or even enjoyable.
listen to music
Agree → Listening to music while running can make runners not worry too much because they can't bear the long distance. Simon said, "This is a distraction strategy to distract your attention. Divert your attention from fatigue and pain.
This leg was transferred to another place. Carla Guiorguis, an authority on music and exercise.
Doctors pointed out that music can weaken people's perception of physical fatigue and increase physical endurance 10%- 15%.
Objection → Music may make you ignore some important things in running, such as coming cars or body signals.
Too fast! You run too fast! )。 You may also rely on music. If your battery equipment breaks down while running, or if you don't listen to music for running, that's bad.
The correct way → Giorgis' research shows that it is ideal to listen to fast-paced songs that exceed 120 times per minute when the heart rate exceeds 75% of the maximum heart rate during high-intensity exercise; When the training intensity decreases, the songs with slower rhythm have the best effect.
Songs that help you spend your rest time are slower and more stable than those you listen to during training, and carefully selected music may be too exciting. Or try an application such as PaceDJ to set the playlist according to a specific rhythm.
Podcasts and audiobooks are also good choices. They won't stimulate you to run at full speed. Please turn down the volume for safety reasons. In addition to the sound in the headphones, you have to hear your own voice. Try using headphones that let you hear the sound around you.
For example, AfterShokz bone conduction headphones. If you don't listen to music when planning a race, you must run several times before the race.
Find a partner
Yes → Colleen Tyndale, a certified running coach of American Athletics Association in Morristown, New Jersey.
Running with your partner can turn running time into a social moment. This will make running more interesting, safer and make you more responsible. If you run with your running friends, you are unlikely to shorten the running distance. "
Compared with a running club with a fixed time (for example, the club says that you can't go until 8 am on Saturday), planning long-distance running with your partner can make your schedule more flexible. In addition, for junior runners who are afraid to run with large-scale training groups, it is best to find an experienced running partner to run with, because such a partner can provide one-on-one support.
Objection → If you are totally dependent on your running partner, what if she is injured or out of shape? What's more, if you two are out of step, you will lose out in training. Tindal said, "If you overtraining, you may get hurt or lose confidence. On the contrary, if you run with a partner who doesn't run fast enough, you may not be able to reach your potential. "
The correct way → Find a suitable running partner after you have made clear your schedule and running goals. Find several websites to help you get in touch with local runners, and your running club can also help you find runners with the same schedule.
For example, you all need to run on Friday. Note: Your partner is not necessarily a runner. It can be your spouse, friends, or children who like cycling. They can also accompany you and bring you water.
Follow the running team
Agree → Registering in a big club or training institution can give you a real sense of responsibility, so you are unlikely to run away. Many large running groups will be divided into several smaller groups, and you will find a partner who suits your pace.
They may provide training, which may help if you need advice on speed, endurance or stretching. In addition, organized long-distance running usually measures the route in advance and provides water and sports drinks on the way. You just have to show up and run.
Objection → Due to the restriction of the tour period, if you have to miss a tour, you will have to be alone. In addition, you may rely on groups to speed up or distract yourself, which is harmful to running alone. Simon said, "It is very important for runners of different levels to learn to cope with fatigue and discomfort alone."
The correct way → combine team running and individual running to give full play to their respective advantages. If the running distance is really long, you need support. When you need company, join us. If you shorten the running distance in a certain week, running alone can exercise your pace and your psychological reaction.
Ability.
Run in circles
Agree → dividing long-distance running into smaller circles will make it easier to deal with difficult long-distance running. For example, break down the running mileage of 25 kilometers and run 5 kilometers at a time. Running laps allows you to set up your own supply station. Simon said: "You can store water and energy supplies in a fixed supply station, and you will get there many times.
If the weather changes or you need to stop over, it is especially beneficial to run in circles near your home. Thankfully, spare items and toilets are never far away.
Objection → Running round and round, and the scenery has not changed along the way will make running very boring, very boring.
The correct way → Simon suggested that when running, you should change your direction every lap. Although the change is small, the effect is amazing and refreshing. Find a friend who wants to sprint to join you and brush circles together.
I am always refreshed during the long-distance running.
Common mistakes that should be avoided in long-distance running training.
Try to do small things well.
How much you wear, how much you eat and how much you sleep are crucial. I learned about my lifestyle by keeping a diary (for example, peanut butter toast is good, bananas are not so good). If you are an experienced runner, it is easy for you to become conceited and stop paying attention to these extra details, which will affect your training.
◆ Explore more.
Always running the same route will make runners feel that the running distance is particularly long. It's no problem to stick to the familiar running route, but make adjustments from time to time. Put on a watch equipped with global positioning system (GPS) and run around other places; Or run your usual route in the opposite direction.
◆ The preparation should be specific and clear.
The key to long-distance running is that you should be prepared for the hard race. But if the race is held on a smooth road and you train on a mountain road, you will be ill-prepared. Similarly, if you race on the asphalt road, but you run on the soft cinder road, it is not appropriate. Choose the right route.