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What is considered a long run?
Launch remote refers to a continuous run over extended distances – usually anything longer than 5 kilometers (5 km). For most recreational racetracks such as 10K (10 km), Polandaton (13.5 km) and full marathon (26.8 km) are considered standard measures to run long run.
From the physiological point of view, running 30 minutes or more requires significant contributions with aerobic energy system. This means that it emphasizes running emphasizes endurance, efficient use of oxygen and mental endurance.
The benefits of distance running
1. Cardiovascular health
Long distance running improves heart efficiency, reduces heart rate, and improves impact strength. Regular durability training increases Max– The body’s ability to use oxygen that leads to better overall fitness and reduced risk of cardiovascular diseases.
Reference: American Faculty of Sports Medicine (2021)
2. Mental health and cognitive function
Running endurance is associated with reduced symptoms of anxiety and depression. The meditative rhythm of a stable condition that works promotes the neurotransmitter that regulates the mood such as serotonin and endorphins.
Reference: Borders in psychology, 2020
3. Metabolic efficiency
Long races improve mitochondrial density and fat oxidation. Over time, your body becomes more efficient in using fat as fuels, which supports endurance and weight regulation.
Reference: Sports Medicine, 2018
Common Beginner errors to avoid
- Too much before it: A quick increase of mileage can lead to excessive use of injuries such as shin splints, factualism plantar or stress fracture.
- Ignoring recovery: Skipping the day of rest or ignoring sleep undermines progress and increases the risk of injury.
- Poor footwear: Research or inappropriate footwear can lead to biomechanical issues and pain.
- Inconsistent pessing: Previous shifting too fast prevents aerobic adaptation and leads to early combustion.
- Ignoring strength training: Weak hips, core and glutevi contribute inefficient form of shape and injuries.
Construction of your aerobic base: driving method
The Starting methodPopularized by trainers Jeff Gallowai, is one of the safest and most effective ways for beginners to build endurance. Between running with walking helps to improve aerobic capacity while reducing musculosketal stress.
Example for beginners:
- 1. Sunday: Start 1 minute, walk 2 minutes – repeat 20-30 minutes
- 2. Sunday: Run 2 minutes, Walk 1 minute
- 3. Sunday: Run 3 minutes, walk 1 minute
Gradually increase running intervals while reducing walking break.
PROGRESS WEEK PLAN for new runners
The structured schedule allows your cardiovascular system, muscles and joints to adjust safely. Here is a simple 4-week progression:
| Week | Sessions / Sunday | Total weekly time | Long-term |
|---|---|---|---|
| 1 | 3 | 60 minutes | 20 minutes |
| 2 | 3-4 | 75 minutes | 25 minutes |
| 3 | 4 | 90 minutes | 30 minutes |
| 4 | 4 | 100 minutes | 35 minutes |
After 4 weeks, increase the weekly volume no more than 10% to minimize the risk of injury.
Tips for recovery and basics of nutrition
Recovery:
- Sleep 7-9 hours per night
- Get at least one full holiday day per week
- The foam rolling and sparkling light can reduce pain
Nutrition:
- Priorities with complex charcoal fuel hydrates (oats, rice, potatoes)
- Include skinny protein (chicken, beans, tofu) for muscle repair
- Be hydrated and fill electrolytes, especially after long runs
Post-Run Snack: The goal is to consume 3: 1 carbon carbohydrates in protein within 30-60 minutes after running for optimal recovery.
Choosing the right shoes and gears
Running shoes:
- You are setting up into special market stores
- Replace your shoes every 300-500 miles
- Choose a model based on support for walking and Arch
Clothing:
- Moisture driving clothes decreased to haunt her
- Use anti-charfe balm in problem areas
- Dress in light layers for weather disposal flexibility
Additional equipment:
- GPS clock or application for tracking progress
- Reflective equipment for low light straps
- Hydrarate belt for longer efforts
FAQ: Can you lose weight with long distance running?
Yes, distance running can contribute to fat loss when evaporated with a slight calorie deficit. However, excessive mileage without proper fuel can increase hunger hormones (such as grin) and lead to overeating.
Weight loss tips during work:
- Focus on nutritious nutritious food, saturated food
- Avoid “reward to eat” after each ride
- Add strength training to preserve the skinny muscle
References
- American Faculty of Sports Medicine. (2021). Testing and recipe test guidelines11. ed.
- Galloway, J. (2016). Galloway’s Book on Running. Shelter publications.
- Jones, TV, etc. (2018). “Adaptations of endurance and metabolic changes in distance runners.” Sports medicine48 (6), 1303-1323.
- CARS, Al, Al et al et al. (2020). “Running effect on mental health results: Systematic review.” Boundaries in psychology11: 586532.
- Nieman, DC (2020). Exercise testing and recipe: Health approach9. ed.
