What is the operation of a long distance?
Long operation indicates continuous running over extended distances-anything longer than 5 km (3.1 miles). For most entertainment contestants, distances such as 10K (6.2 miles), a half marathon (13.1 miles) and a full marathon (26.2 miles) are standard standards for long distances.
Physiologically, running for 30 minutes or more great contributions from the air power system requires. This means that long operation focuses on endurance, effective use of oxygen, and the ability to endure mental.
Benefits of running long distances
1. Cardiovascular health
Long -term running improves heart efficiency, reduces heart rate, and promotes stroke. Regular tolerance training increases Foy Max– The body’s ability to benefit from oxygen – to the best for comprehensive fitness and reduce the risk of cardiovascular disease.
reference: American College of Sports Medicine (2021)
2. Mental health and cognitive function
The tolerance is linked with a decrease in symptoms of anxiety and depression. The contemplative rhythm to operate the stable condition enhances the regulating nervous tankers such as serotonin and endorphins.
reference: Borders in Psychology, 2020
3. metabolic efficiency
The long term improves mitochondria density and oxidation. Over time, your body becomes more efficient in using fat as fuel, which supports the organization of endurance and weight.
reference: Sports Medicine, 2018
Joint beginners ’mistakes to avoid
- Do a lot very soon: Increases in the number of fast kilometers can lead to excessive use of use such as surface plains, plantar fasciitis, or stress fractures.
- Ignore the recovery: Skiping rest days or neglecting sleep undermines progress and increases the risk of infection.
- Weak shoes: Ballow or inappropriate shoes can lead to vital mechanical problems and pain.
- Inconscious speed: Running very quickly prevents air conditioning and leads to early fatigue.
- Neglecting strength training: The weak, essential, shine, and insecurity contribute to the form of form and the risk of infection.
Building your air base: the pathway method
the Walking methodThat coach Jeff Galway is one of the safest and most effective ways for beginners to build. Alternation helps with walking to improve the air ability while reducing musculoskeletal stress.
Example of beginners:
- Week 1: Run for one minute, walking for two minutes – repeat for 20-30 minutes
- Week 2: Run for two minutes, walking 1 minute
- Week 3: Run 3 minutes, walking 1 minutes
Gradually increase running periods while reducing walking breaks.
The weekly progress plan for new hostility
The organized timetable allows the cardiovascular, muscles and joints system to adapt safely. Here’s a simple 4 -week progress:
| week | Sessions/week | 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 your weekly size by no more than 10 % To reduce the risk of infection.
Recovery advice and feeding basics
restoration:
- Sleep from 7 to 9 hours per night
- Take at least one day a week
- The foaming trader can reduce and extend light
feeding:
- Giving priority to complex fuel carbohydrates (oats, rice and potatoes)
- The lean protein (chicken, beans, tofu) includes muscle repair
- Keep wet and regenerate the electrolytes, especially after the long term
Post -running snack: It aims to consume 3: 1 of carbohydrates to protein within 30-60 minutes after running for optimal recovery.
Choose the right shoes and equipment
Running shoes:
- Get a processing in a specialty store
- Replace the shoes every 300-500 miles
- Choose a model based on walking and bow support
clothes:
- Moisture clothes reduce anger
- Use an anti -infiltrate conditioner in problem areas
- Wear the light layers of weather flexibility
Interests:
- GPS or application to track progress
- Reverse equipment for low -light operating
- Moisturizing belt for longer efforts
Common questions: Can you lose weight with long run?
Yes, long -term operation can contribute to losing fat when associating with a minor calorie deficit. However, excessive miles without proper fuel may increase hunger hormones (such as graylene) and lead to excessive eating.
Tips for losing weight during operation:
- Focus on intense nutrient foods
- Avoid “eating bonus” after every run
- Add strength training to maintain meager muscles
Reference
- The American College of Sports Medicine. (2021). ACSM instructions for testing the exercise and its medical prescription11th edition.
- Galloway, J. (2016). Galawi book on running. Shelter publications.
- Jones, TW, and others. (2018). “Up to endurance and metabolic changes in long -distance contestants.” Sports medicine48 (6), 1303-1323.
- Reinforcement iron, Al, and others. (2020). “The effect of employment on mental health results: a systematic review.” Borders in psychology11: 586532.
- Niman, Capital (2020). Exercise test and prescriptions: a health -related approach9th edition.
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