What is considered a long -distance run?
Long-distance run refers to continuous runs over extended distances typically longer than 5 kilometers (3.1 miles). For most leisure runners, distances such as 10 km (6.2 miles), half marathon (13.1 miles) and Full marathon (26.2 miles) are considered standard benchmarks in the long-distance run.
From a physiological point of view, running requires 30 minutes or more considerable contributions from the aerobic energy system. This means that long -haul run emphasizes endurance, efficient oxygen use and mental endurance.
Advantages of the long -distance run
1. Cardiovascular health
Long -distance running improves heart efficiency, lowers the resting frequency and improves the punch volume. Regular endurance training increases VOavor Max– The body’s ability to use oxygen – leads to better general fitness and a reduced risk of cardiovascular diseases.
Reference: American College of Sports Medicine (2021)
2. Mental health and cognitive function
The endurance run was associated with reduced symptoms of anxiety and depression. The meditative rhythm of stationary running promotes the mood -regulating neurotransmitters such as serotonin and endorphins.
Reference: Borders in psychology, 2020
3 .. metabolic efficiency
Long runs improve the mitochondrial density and fat oxidation. Over time, your body becomes more efficient for fat than fuel, which supports endurance and weight regulation.
Reference: Sports medicine, 2018
To avoid frequent beginner errors
- Make too much early: A quick mileage can lead to over -claimed injuries such as shin rails, plantar fasciitis or stress fractures.
- Ignore recovery: Skipping days of rest or neglecting sleep undermines progress and increases the risk of injury.
- Bad shoes: Worn or inappropriate shoes can lead to biomechanical problems and pain.
- Inconsistent pace: Too often too often, the aerobic prevents adaptation and leads to an early burnout.
- Neglect strength training: Weak hips, core and buttocks contribute to an inefficient form and a risk of injury.
Create your aerobic basis: the Run walk method
The Run walk methodMade popular Jeff Galloway by coach Jeff Galloway, is one of the most secure and most effective opportunities for beginners to build endurance. The alternating running by walking improves the aerobic capacity and at the same time reduces the stress of the musculoskeletal system.
Example of beginners:
- Week 1: Run 1 minute, 2 minutes on foot – repeat 20 to 30 minutes
- Work 2: 2 minutes, go for 1 minute on foot for 1 minute
- Work 3: 3 minutes, go for 1 minute on foot
Gradually increase the running intervals and reduce the walking industry.
Weekly progress plan for new runners
A structured schedule enables your cardiovascular system, muscles and joints to adapt safely. Here is 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 volume by no more than 10% Minimize the risk of injury.
Recovery tips and basics of nutrition
Recreation:
- Sleep 7-9 hours a night
- Take the full day of rest at least one day a week
- Foam rolls and light expansion can reduce pain
Nutrition:
- Prioritize complex carbohydrates for fuel (oats, rice, potatoes)
- Close lean protein (chicken, beans, tofu) for muscle repair
- Remain
Post-Run Snack: The aim is to consume a ratio of carbohydrates to protein to protein within 30 to 60 minutes after running.
Selection of the right shoes and equipment
Running shoes:
- Make yourself in a special business
- Replace the shoes every 300–500 miles
- Choose a model based on gait and arch support
Clothing:
- Moisture winding clothing reduces sheeting
- Use anti-chafe balm in problem areas
- Dress light layers for the flexibility of the weather
Accesories:
- A GPS clock or app to pursue progress
- Reflecting equipment for bad beacons
- A hydration belt for longer efforts
FAQ: Can you lose weight with long distances?
Yes, long -distance run can contribute to fat loss if it is paired with a light calorie deficit. However, excessive mileage without proper fuel can increase hunger hormones (such as Ghrelin) and lead to excessive food.
Tips for weight loss when running:
- Concentrate on nutrient -rich, filling foods
- Avoid “Eat reward” after each run
- Add strength training to get lean muscles
References
- American College of Sports Medicine. (2021). ACSM guidelines for exercise tests and prescription11. Ed.
- Galloway, J. (2016). Galloway’s book to run. Protective publications.
- Jones, Tw, et al. (2018). “Endurance adjustments and metabolic changes in long -distance runners.” Sports medicine48 (6), 1303–1323.
- Al, Al, et al. (2020). “Effecting running on the results of mental health: a systematic review.” Limits in psychology11: 586532.
- Nieman, DC (2020). Exercise tests and prescription: a health -related approach9. Ed.
