What are the benefits of long-distance running for the human body

Long distance running can significantly improve cardiovascular function, enhance muscle endurance, improve metabolic levels, regulate psychological states, and promote bone health. The main benefits include enhancing cardiovascular endurance, optimizing body fat ratio, relieving stress, preventing chronic diseases, and strengthening lower limb strength.

1. Enhance cardiorespiratory endurance

Long term adherence to long-distance running can improve the pumping efficiency of the heart, increase lung capacity, thicken myocardial fibers, and strengthen contraction. During exercise, the increase in alveolar ventilation and blood oxygen carrying capacity can help delay fatigue during daily activities. Regular aerobic exercise can also lower resting heart rate and reduce the burden on the cardiovascular system.

2. Optimizing Body Fat Ratio

Low intensity long-distance running can continuously consume glycogen and fat reserves in the body, especially with significant effects on visceral fat breakdown. Excessive oxygen consumption after exercise can maintain an increase in basal metabolic rate for several hours, and when combined with a reasonable diet, it can effectively improve obesity. Long term runners typically have higher muscle mass and lower body fat percentage.

3. Relieve psychological stress

The endorphins and dopamine secreted by the brain during running can produce a sense of pleasure and alleviate anxiety and depression. Regular exercise can regulate the function of the hypothalamic pituitary adrenal axis and reduce cortisol levels. Outdoor running combined with sunlight exposure can promote vitamin D synthesis and further improve emotional state.

4. Prevention of chronic diseases

Long distance running has a two-way regulation effect on blood glucose and lipid metabolism, which can improve insulin sensitivity and reduce the risk of diabetes. Accelerated blood flow helps to clear vascular wall deposits and reduce the probability of arteriosclerosis. The increase in body temperature induced by exercise can also temporarily enhance immune function and reduce the incidence of respiratory infections.

5. Strengthening Lower Limb Strength

Repetitive running movements can enhance the muscle fiber density of the quadriceps, hamstring, and gluteus maximus muscles, and improve joint stability. Moderate impact stimulation can promote bone cell proliferation and prevent osteoporosis. It is important to choose running shoes with good cushioning and control the amount of each run to avoid excessive wear on the knee joint.

It is recommended that runners adopt a gradual approach, combining brisk walking and slow jogging at intervals in the early stages, with a weekly increase of no more than 10%. Warm up and activate muscle groups before running, and do static stretching after running to relieve tension. Daily supplementation of sufficient high-quality protein and complex carbohydrates to ensure seven hours of sleep every night helps with recovery after exercise. Middle aged and elderly runners should undergo regular cardiopulmonary function assessments to avoid intense exercise under extreme weather conditions. Individuals with a larger body weight can first lose weight through low impact exercises such as swimming before attempting long-distance running.