What are the benefits of long-term long-distance running

Long term adherence to long-distance running can significantly improve cardiovascular function, enhance immunity, improve body shape, alleviate psychological pressure, and delay aging. The main functions include enhancing cardiovascular endurance, promoting fat metabolism, regulating endocrine function, strengthening skeletal muscles, and optimizing the nervous system.

1. Enhancing cardiorespiratory endurance

Regular long-distance running training can increase myocardial contractility, increase cardiac output per stroke, and gradually decrease resting heart rate. The efficiency of alveolar ventilation is improved, the oxygen carrying capacity of the blood is enhanced, and the maximum oxygen uptake can be significantly improved. This adaptive change can reduce the risk of cardiovascular disease and improve daily activity endurance.

2. Promote fat metabolism

Aerobic running lasting for more than 30 minutes will prioritize mobilizing fat for energy supply and accelerate triglyceride breakdown. Long term persistence can improve basal metabolic rate, increase muscle mass, and form a physique that is less prone to weight gain. It is particularly effective in improving visceral fat accumulation, and the waist to hip ratio will gradually approach a healthy standard.

3. Regulating endocrine function

The endorphins secreted during running have natural analgesic and pleasurable effects, and can alleviate anxiety and depression. The levels of synthetic metabolic hormones such as growth hormone and testosterone will moderately increase, which helps maintain bone density and muscle mass. Increased insulin sensitivity has a positive effect on preventing metabolic syndrome.

4. Strengthening Skeletal Muscles

Moderate impact load can stimulate bone cell activity, increase calcium deposition, and prevent osteoporosis. The lower limb muscle group is exercised through repeated contractions, resulting in an increase in the density of muscle fibers and capillaries, and a synchronous improvement in muscle endurance and explosive power. Accelerated synovial fluid circulation and improved cartilage nutrition supply.

5. Optimizing the nervous system

Rhythmic exercise during running can promote neurogenesis in the hippocampus, improve memory and concentration. The regulation ability of sympathetic and parasympathetic nervous systems is enhanced, and sleep quality is significantly improved. After exercise, the inhibitory function of the cerebral cortex is enhanced, and the tolerance to chronic pain is improved.

It is recommended to adopt a gradual approach to long-distance running training, starting with 20-30 minutes of jogging every other day at a pace that allows for normal conversation. Pay attention to choosing running shoes with good cushioning performance and do dynamic stretching before and after running. Combining a diet of dark vegetables, high-quality protein, and complex carbohydrates, and replenishing electrolytes promptly after running. Middle aged and elderly runners should undergo regular cardiopulmonary function assessments to avoid intense exercise under extreme weather conditions. Cross arranging long-distance running with other resistance training can achieve more comprehensive health benefits.