Your guide to long distance running
Running is one of the most popular forms of exercise, as it can be done almost anywhere and doesn’t require any special equipment. It’s also great for your overall health because it burns calories, strengthens muscles, improves cardiovascular endurance and helps you manage stress.
If you want to start running but aren’t sure where to begin or how long you should run at a time, this article will explain everything that you need to know about long distance running in order to get started safely and effectively…
Table of contents
- Why is long distance running good for you?
- Is it better to run long distance or faster?
- Running Vs Walking?
- What is the best distance to run?
- What is the 10 percent rule in running?
- Can I lose weight by running 30 minutes a day?
- Is 5km or even 10km considered long distance?
- How does long distance running change your body?
- Does running get rid of cellulite?
- Can running give you abs?
- Is long distance running bad for you?
- What are the negatives to long distance running?
Why is long distance running good for you?
People often fear the idea of running long distances, but it can actually be a lot of fun. You get to spend some quality time on your own and you'll see plenty of beautiful scenery along the way.
Long-distance running also helps improve cardiovascular health, strengthens the heart, and increases blood flow to muscles. The result is that regular long-distance running will enhance how well your body burns fat as a source of energy!
So don't let those negative thoughts keep you from staying fit with this great sport because it's really worth all the effort in order to reap these awesome benefits!
Is it better to run long distance or faster?
The decision to run long distances or sprint is a tough one, and it's not always made by the beginner runner. In fact, many people are training for their first 5k event and want to start off with shorter workouts so they don't injure themselves before their race day. But there are benefits for either choice too!
Long distance running helps build endurance in your body which can be helpful in maintaining an exercise routine over time. It also burns more calories than short sprints per workout session.
On the other hand, running faster builds muscle and gets you done with your workout quicker--something that's especially important when we're all on tight schedules these days!
Running VS Walking?
I like running. I can't really remember why, but it's just something that makes me feel good and lets my mind wander. For a while now, I've been going for a run every day before work to clear my head and get in some morning exercise. There are two things I love about running: the first is how it feels physically - when you push yourself, your body feels incredible afterwards; the second thing is when your thoughts slow down because they're focused on what's happening right here and now.
Walking offers numerous benefits as well because it's easy and accessible even for people with disabilities; however, it will take longer than running so don't go into expecting the same results in a shorter amount of time.
Both can be beneficial for your health depending on what you want to get out of it.
What is the best distance to run?
Beginner runners should start with two to four runs per week at about 20 to 30 minutes (or roughly 3 to 6 km) per run. You may have heard of the 10 Percent Rule, but a better way to increase your mileage is to run more every second week. This will help your body adapt to your new hobby so you don't get hurt. It's important for beginner runners not only for their own health but also the aesthetics of the sport that they are aware of how quickly they can progress in terms of running time and distance if they follow this advice.
Note that as a beginner runner it's best if you are on the side of caution when increasing these variables; make sure not to overdo it too soon!
What is the 10 percent rule in running?
The 10-percent rule (10PR) is one of the most important and time-proven principles in running. It states that you should never increase your weekly mileage by more than 10 percent over the previous week. The 10PR gains its importance from the fact that the vast majority of running injuries are overuse injuries. My best advice for beginners, like any good principle it can be broken as long as it's done with caution and awareness when you do so.
I always recommend using a heart rate monitor or GPS to measure distance, and space out runs with different intensities throughout the week: easing into longer distances on days where you're doing shorter workouts, and vice versa
Can I lose weight by running 30 minutes a day?
"One 30 minute run is guaranteed to burn between 200-500 calories. That's a fantastic step forwards to your weight loss goal." Take that, beer belly! "Or a guilt-free guilty pleasure that day."
Running combined with interval training can also boost your metabolism in as little as 15 minutes of exercise per day!
I know what I'm doing tomorrow.
Running is best for burning off any excess calories, especially if you are at a weight-loss goal. It's also great for your mental health and can help keep the blues away. Running in the morning or evening will give you a confidence boost that lasts all day long.
Is 5km or even 10km considered long distance?
It's time to lace up those shoes, and take on the distance that you've been training for all year long. If you're just starting out in this sport, then I applaud your courage. The 5K is the most popular distance because it's short enough to feel like a victory lap at the end of a race, but long enough to put runners through their paces. For seasoned veterans, these races are considered "shorter" distances- so we can't wait until our next half marathon!
For me personally? A 10k is also considered a shorter distance event which means there will be more than one finish line!
How does long distance running change your body?
Running changes your body by burning body fat and building muscles. Expect to lose fat at the top of your thighs, build stomach muscles of steel and a butt to die for. Not only does running increase muscle tone but it also increases strength and endurance which will result in an increased metabolism.
Interval training is great because you can either burn more calories or get more done during time that you have allocated for exercise. It's all up to what works best with your lifestyle!
Does running get rid of cellulite?
Cellulite is a condition which affects the skin and can worsen with age. It is characterized by an uneven texture of the skin, caused by fat deposits below the surface. Some people may have more cellulite than others, depending on factors such as genetics or weight gain during pregnancy. This condition can be prevented but not cured.
"Aerobic exercise such as running can help you to get rid of cellulite; however it is advised to associate this kind of workout with a personalized resistance training and a wellness lifestyle."
Aerobic exercise can help you get rid of your cellulite. I started doing running on the treadmill at the gym 3 times per week for an hour each session, followed by either 10 minutes on the stationary bike or 20 minutes in an aerobics class. This was enough time for me to see results! After 2 months, my skin looked firmer and less dimpled. My thighs were also much thinner than they had been before!
Can running give you abs?
Yes BUT, for abs to be visible, runners will need to reduce their body fat. Running is a great cardiovascular form of exercise, which in return is one of the best ways of reducing body fat levels, and thus help in making your abs more visible and with enough dedication turning you into the next Hugh Jackman.
The reality is that this takes time. Not only does it take considerable willpower but also dedication and commitment from the runner: no skipping workouts or eating too much junk food! I can attest to how challenging it was when I first started. It took me months before my abs became visible through my stomach muscles — what worked for me was setting up short-term goals with achievable milestones so that staying motivated would be easier.
Is long distance running bad for you?
Excessive running may thicken the heart tissue, causing fibrosis or scarring, and this may lead to atrial fibrillation or irregular heartbeat. Prolonged exercise may also lead to "oxidative stress," a buildup of free radicals that may bind with cholesterol to create plaque in your arteries.
The New York Times even went as far as saying that too much running is like an overdose of vitamin E! Yet another article suggests that while long distance runners get life insurance rates for those who jog less than twenty miles per week are lower, it's not because they're healthier-it's just because their rates are cheaper. Finally, a study published in the Journal of Exercise Science & Fitness found that participants who ran more than 25 kilometers each week had thicker left ventricles (another reason why excessive exercise is bad) and higher blood pressure levels due to increased oxidative stress
What are the negatives to long distance running?
We all know that running can be a great way to stay in shape, but is it good for you? It's difficult to say. Running does have some cons too. Of course the most obvious being the repetitive stress on your joints and feet from impact and rotation forces.
There are also balance issues that come with adding an extra bodyweight to your center of gravity when running which could lead up to muscle injuries or lessening flexibility over time.
Then there are those runners who take things one step farther and become obsessive about their hobby which can lead them into dangerous territory by pushing themselves too hard or not taking care of themselves enough post-run. And then there are those people who simply just don't like running because it is boring, tedious, monotonous work, so they avoid it at all costs even though they would probably benefit more from regular exercise if they were forced to engage in
Running has been a popular activity for centuries. It can be used as exercise, meditation, or even just to clear your head. Some people see it as an art form while others run competitively. There are many reasons why running is so great and they all revolve around health and well-being.
I love running because it has so many health benefits- it relieves stress levels, helps me relax when I'm super busy or going through a tough time in my life, improves my mood instantly (seriously!), boosts up my metabolism so I burn fat quicker than ever before and gives me enough energy during those sluggish days when I feel like doing absolutely nothing.
The physical benefits are also amazing -running strengthens muscles in the legs which makes me stronger and less prone to injury.