Long-distance running isn't just about covering considerable distances and crushing your fitness goals. It also plays a positive role in preventing health issues while helping you crush your fitness goals. Considering all this, it begs the question, how much do we know about this activity?
Well, it’s time to find out. This article will cover the stuff to research about long-distance running and all it offers. Let’s get started.
What is Long Distance Running?
Long-distance running involves covering a large distance with slow, consistent efforts, which increases your endurance and aerobic efficiency. You could run for five miles or more, but the distance depends heavily on your endurance, fitness level, and free time.
Benefits of Long Distance Running?
Long-distance running offers a wide range of benefits for runners. Here are some major perks to keep in mind:
Improved Memory
According to research, running boosts the production of a protein in your body, which is connected to improved memory surges in the brain. Considering this from the angle of long-distance running, the memory benefits can only be immense.
Reduced Cancer Risk
Running has been linked to promoting a longer and cancer-free life. According to research published in the British Journal of Sports Medicine, it's an excellent way to prevent cancer. Researchers also realized that men who ran for 30 minutes daily were the most protected from cancer. These individuals also experienced up to a 50% reduction in their cancer probabilities.
Stronger Heart
When running, your heart rate increases as your heart pumps blood faster. This increases the amount of blood and muscle sent to your working muscles. It's also good news for your overall health as this activity and blood flow boost your heart's efficiency over time. According to a 2020 study, first-time marathon runners experienced reductions in aortic stiffness and lower blood pressure.
Build Healthy Joints
Research shows that cartilage disorders, like osteoarthritis, are less likely to affect regularly active people, such as runners. Another study holds that running is a "therapeutic tool" for long-distance runners by limiting chronic inflammation. That way, your joints consistently stay in great shape for even non-exercise activities.
Faster Metabolism
Metabolism is a chemical process where your body stores food before converting the nutrients into energy. As you increase your running distance, excess fat tissue is replaced by metabolically active lean tissue. The effect is an improvement in health, performance, and metabolic burn.
Types of Long Distance Running
Knowing the various types is essential if you're looking for stuff to research about long-distance running. These are some of the common versions:
Half Marathon
A half-marathon usually lasts around 21km and is one of the most popular long-distance races. It is conducted in fairly large cities and towns, which have provided an increased field size compared to 5-10 km.
With more participants, there is more support along and off the course. This keeps the runners in good spirits and ensures they stay refreshed throughout the race. A half-marathon is a major event that gathers elite and amateur runners together. By the end, the winner gets a finisher's medal and the customary follow-up afterparty.
Full Marathon
The champion of long-distance races, a full marathon is often considered the ultimate long-distance achievement. Interestingly, this is not a far-fetched assumption, as only about 1% of the world's population participates and completes the 42 km distance.
Running a full marathon requires long training programs, which can be completed 12-20 weeks before race day. The average marathon run time is 4 hours and 30 minutes, while elite runners complete it in slightly more than 2 hours.
Remember that some marathon races require you to meet a specific previous finishing time to qualify. For others, you might have to win a lottery to enter. The price tags for running a marathon are longer than those for low-mileage races. It's to be expected because marathons require a part of the city to be closed for most of the day. It also uses many support workers, from waste management workers to first respondents.
Trail Run
A trail run commonly has a length that ranges from single digits to over 100km. Its major distinction from regular races is you have to complete the run on a mountainous or hilly hiking trail. It also brings a new meaning to "challenging runs," as you have to deal with altitude changes, unpredictable weather, and uneven surfaces.
Ultra Run
If you're an elite runner looking to up your exercise game, this is the perfect run. An ultra-run, which ranges from 50 km to 100km, can help you surpass your limits. It can also last for 1-10 days, so it's typically designed for people in good health and who are strong runners.
Tips for Successfully Completing a Long-distance Race
To complete a marathon, you need to have more than a strong mentality. Here are some tips to help you cross that long-distance finish line:
Get Socks that are Right for You
Before starting your long-distance run, you need to get the right pair of socks. This ensures you have enough arch support to counter the force of your feet hitting the ground for a long period. It also gives you enough comfort to stop your feet from rubbing against your running shoes.
If you’re unsure of what running socks to get, you can visit Hywell Store. We can give you well-fitting socks perfect for your shoe type and the distance you’re trying to cover. You can also get merino wool socks which keep your feet dry and sweat-free.
Wear Comfortable Clothing
A major issue long disclosing-distance face is chafing, which happens when cotton clothing becomes moist. To prevent this, you can wear moisture-wicking materials like merino wool wh, which wickseat away from your body.
Understand your Goals before Starting
Before launching your marathon-running lifestyle, you must understand what you want to achieve. This involves the distance you plan to cover and the overall weekly or monthly run time. This keeps you on track and ensures you don't quit once things start challenging.
Create a Basic Training Plan
After defining your goals, you can create your base training plan. This will be based on key factors such as your basic mileage and the type of terrain you're planning to run. Start small by running a mile for a day or two to make things easier. From there, you can see how you feel and decide if you increase it to three miles. However, a general rule is not to exceed 10 to 15 miles weekly if you start at zero weekly mileage.
Pace Yourself
Unlike a 100m dash, long-distance runs are a game of patience. You need to pace yourself so as to avoid getting exhausted too fast. For this, you can use an Apple watch to track your per-mile pace and see when to slow down. You can also try a more traditional approach by having a normal conversation with another person while running. If you're wheezing, then it's time to slow down.
Always Maintain Good Posture
Good running posture is crucial if you’re keen on performing best. These are some things you can do while running to check your posture regularly:
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Slightly bend forward at your waist while keeping your back generally straight.
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Try landing on the balls of your feet instead of your heels when you run.
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Ensure your feet are landing under you whenever you take a step. This ensures you’re not putting extra stress on your knees.
Unlock Your Best Long-distance Running Time with Hywell Stores
Long-distance running is the perfect way to take your runs to the next exercise level. However, you need to have the right footwear to give you the best performance possible. Looking for how to get the best gear for your runs? Welcome to Hywell Stores, your ideal location for premium running socks.
At Hywell, we pride ourselves on providing quality running socks that fit any terrain or distance. You can also find products made with excellent moisture-wicking materials that keep your feet dry. Visit Hywell Stores' running socks catalog today and get the perfect pair for your next marathon.
Conclusion
Now, you've learned about long-distance running and what it's all about. This information will help you prepare for your next run and clear up any uncertainties you had about the activity. That way, you can surpass your limits and go on marathons at your best performance level.
FAQs
How Do I Find The Best Sock for Long Distance Running?
You should get socks made with moisture-wicking materials like merino wool to keep your feet sweat-free.
Can I Complete a Long Distance Run on an Empty Stomach?
Yes, you can, but it is not advisable as you might have low energy and blood sugar levels.
Can a Normal Person Complete a Long-distance Run?
Yes, but it requires proper training and exercise to handle the stress of covering that distance.
