What is considered a long distance?

The remote run means continuous running in distant distances - usually anything longer than 5 km long (3.1 miles). For the most vacation runners, distances such as 10k (6.2 miles), half-marathon (26.2 miles).

From the geographical stand, running about 30 minutes or more requires an important contribution from erobic energy systems. That means that the distance runs the distance emphasizes patience, use of efficiency oxygen, and mental patience.

The benefits of the remote run

1. Cardiovascular health

The distance runs improve the heart effect, bringing the heart rate of the heart break, lower fall, and enhance the volume of stroke. Straight training takes increasing Vo₂ Max- Body capacity to use the oxygen that keeps the stronger higher and vulnerable from heart disease.
References: American Sports University (2021)

2. Mental health and intelligence function

Running patience is linked to the sign that is reduced with the fall of anxiety and depression. High-level rhythm of steady running - Promoting NeurotRasters Control Professional controls such as Sorotonin and endorphins.
References: Border in Psychology, 2020

3. Effectiveness in sub

Long-term causes density and fat oxidation. Over time, your body becomes more effective in fuel fat, which supports patience and weight-weight procedures.
References: Sports medicines, 2018

The common beginner's mistakes to avoid

• Do too much soon: Increased increase in the rapid increase can lead to excessive injuries such as Shin Spin, Plantar fasciitit, or fractures of stress.
• Ignore recovery: Skipping Holiday or neglecting the progress of sleep and increase injury risks.
• Bad shoes: Unable or inappropriate shoes can lead to biological problems and pain.
• An inconsistent rhythm: Excessive runs often prevent air conditioning and leads to early burning.
• Strength training: Weak hips, core, and light contributes to undonedable patterns and injury.

Construction of your Palian Air: How to walk

Have How to walkPopulation by Jeff galloway trainer, is one of the most secure and effective ways for beginners. Running to the run with walking on the air time to improve air capacity while reducing muscle pressure.

Sample for beginners:

• Week 1: Run 1 minute, walking 2 minutes - repeated for 20-30 minutes
• Week 2: Run 2 minutes, walking 1 minute
• Week 3: Run 3 minutes, walking 1 minute

Gradually increase the run period while reduces walking walks.

The progress plan for the week for new runners

The structured table allows blood-to-muscular systems, and joints to adapt safely. This is the 4-week progressing progress:

After 4 weeks, add your weekly amount without excess Ninety To minimize injury risk.

Revival and nutrition guidelines

Recovery:

• Sleep 7-9 hours a night
• Take at least one day resting full time per week
• Following rolls and legged lights can reduce pain

Nutrition:

• Figure starchy for fuel oil (oatmeal, rice, potatoes)
• Includes no protein (chicken, beans, biscuits) for muscle repairs
• At the glory and replenish electrolytes, especially after a long run

Math snacks: Strive to consume proportions 3: 1 of carbs to protein within 30-60 minutes after doing the best recovery for the best recovery.

Selecting the appropriate shoes and gear

Running Shoes:

• Get fit to a special running shop
• Change shoes every 300-500 miles
• Select mode based on gait and local support support

Apparel:

• Moisture with moisture reduces courage
• Use anti-chade Balm in the problem area
• Dress up in the light floor for weather flexibility

Accessories:

• GPS or app clock for tracking progress
• A reflection tool for low light running
• Willed belts for longer efforts

FAQ: Can you lose weight with a remote run?

Yes, long distance runs can contribute to the loss of fat when pairing with slightly deficiency. However, too much distance without the right amount of oil may bring the hunger hormone (like Ghrelin) and lead to eating.

Instructions for weight loss while running:

• Focus on dense food, density food
• Avoid taking "awards to eat" after every run
• Increase strength training to maintain useless muscles

Ether

1. American Sports University. (2021). ACSM advice for exercise test and prescriptionThe 11 ed.
2. Galloway, J. (2016). Galloway's book about running. Shelter prints.
3. Jones, tw, et al. (2018). "Adaptability Implementation and transformations of digestion in the remote runner." Sports48 (6), 1303-1323.
4. rebar, al, et al. (2020). "The effect of working on mental health results: a system review." Respectants in psychology11: 586532.
5. Nieman, DC (2020). Exercise testing and prescription: health-related videoDay 9 ed.