Standing out in the field of athletics, long-distance running is the most widespread and popular.
In addition to professionals, this type of running is used by ordinary people who have a desire to be beautiful, enduring and healthy. Indeed, during jogging, many muscle groups and organs are involved.
Also happens:
- Increased endurance for the lungs and heart.
- The work of the digestive system improves.
- The blood vessel system becomes more developed.
- Long distance running is measured by either distance or time.
Features of long-distance running
According to practice, not only professionals, but also amateurs are fond of long-distance running. Therefore, it is necessary to note a number of features characteristic of this sport:
- The placement of the foot in long-distance running on the ground is made with the front part to the outside, and only then follows the roll to its entire surface.
- It is important to keep track of your heart rate during exercise.
- Correct torso position and arm range.
- Correct breathing ability.
When exercising, you should pay attention to the orientation of the respiratory rate to the rhythm of steps. It is this tactic that avoids a lack of oxygen.
What makes long-distance running develop?
- development of the calf muscles;
- increased endurance;
- increase in strength abilities;
- develops organs such as heart, lungs, liver.
- improving the balance of intestinal microflora, improving and strengthening the vascular systems;
- increased metabolism;
- reduction in excess weight;
- activation of new breathing abilities.
Development of the heart, lungs, liver
During jogging, muscle groups are fully involved in the work. Therefore, the main muscle groups receive additional stimulation and begin to develop additionally, strong and due to this, their endurance increases.
They get a more robust ability to resist loads and pressure:
- the lungs begin their work in full force.
- the heart muscle increases in size, becomes more elastic, and its contractile ability increases.
- when running, the liver receives more blood flow, which increases its ability to cleanse the body and remove toxins.
Development of blood vessels
The consequence of the increased work of organs during loads during training is the development of the circulatory system, strengthening of the vascular walls and an increase in blood flow through them.
- Unhurried half-hour jogging provides a path to recovery, healing and maintaining the cardiovascular system.
- In the process of running, almost all skeletal muscles contract, which gives the effect of squeezing almost all vessels, as a result of which their elasticity is significantly increased.
- The process of pushing off the ground leads to the rise of blood through the veins of the legs. This phenomenon allows blood flow in a larger circle and eliminates stagnation in the legs. And as a consequence, it is a preventive measure to exclude venous disease.
- Organs such as capillaries in the human body are in most cases located vertically, which slows down the movement of blood flow through them. When jogging and overcoming gravity, blood is pumped up and down through the capillaries. Increased blood circulation enriches all capillary foci of the body, which has a beneficial effect on the entire body as a whole.
- Thanks to the process of running, the heart muscle develops strongly, the heart rate decreases and this makes the heart organ work in an economical mode.
- Reducing blood pressure by expanding all peripheral blood-carrying vessels.
Balancing the intestinal microflora
A special form of belly breathing during running is capable of a certain stimulation of the intestinal walls. In addition, the rising temperature is an excellent stabilizer of the intestinal motility.
The intestinal microflora, receiving additional stimulation, leads to the appearance of appetite, the process of digestion of food improves and the appetite increases.
Improving metabolism
Renewal of the work of blood vessels, heat loads lead to a new rhythm of metabolism, which significantly increases the body's ability to renew itself.
- The number of erythrocytes and the content of hemoglobin in them increase, which leads to an increase in oxygen in the blood.
- An increase in immunity, and, accordingly, resistance to colds and infectious diseases is due to the increased activity of leukocytes.
- Recovery functions are accelerated.
Development of general heat in the body
An increase in body temperature in a person during jogging is compensated by the body's ability to temperature balance. Due to this feature, the thermal loads received by the athlete during long-distance races contribute to the distribution of heat inside the body.
The body's heat exchange system is triggered, and the following physiological processes occur:
- convection, cooling of a heated body by the surrounding atmosphere. Improving cell metabolism and metabolism in them.
- increased sweating, with the help of which water and salt are removed from the body.
Burning extra calories and losing weight
When the body receives loads, the first thing it spends is glycogen. The reserves of this substance are concentrated in the liver and muscles of the human body.
The consumption of this substance gives energy, that is, the endurance of the athlete directly depends on it. At the end of the breakdown of glycogen, the consumption of carbon or fat reserves of the body begins. The splitting process occurs in the first half hour of intense physical activity.
Accordingly, long-distance running allows you to activate the process of burning calories and starts active weight loss:
- Each gram of sweat secreted removes 0.6 kcal from the body.
- Long-distance running carries an additional aerobic load, combining the intensity and pace of running.
- By getting more exercise and spending more calories when running a long distance, the body significantly increases its calorie burn, which allows the extra pounds to actually melt away.
Development of strong breathing ability
When practicing this sport, more oxygen is absorbed and absorbed:
- By increasing the depth of breath, the lungs develop, increasing their volume of the alveoli and developing the structure of the capillaries.
- Thanks to regular training, the breathing rhythm itself changes.
- When you run a long enough distance in the body, the so-called oxygen debt arises, which after the end of the run begins to be intensively compensated by the body, which in turn stimulates the lungs.
How to gradually develop long-distance running?
In everyday life, to achieve a therapeutic effect, it is enough to run a distance of up to four kilometers a day.
When running at an average pace in time, this will take a little over twenty minutes a day. It is necessary to develop skills in running gradually so as not to overexert the muscles and joints.
You should start with a kilometer run:
- Eight hundred meters or one kilometer for four or five days.
- One and a half kilometers. Within four days.
- Two kilometers. It is necessary to study for one week.
- Three kilometers. Spend one more week on consolidation.
- Four kilometers.
The pace of the run is selected individually. The running rhythm is chosen independently, at the necessary moments at the beginning of training you can go to a step.
The regulation of training is based entirely on the health of the runner. The increase in loads should occur in an upward spiral. Breathe through your nose and stomach. After two or three months, you can start to get real pleasure from jogging.
Long distance running technique
Correct leg position
It is a basic element of proper long distance running. The position of the foot has a cardinal difference from a simple health jogging in that first its front part and the outer side are placed, followed by a smooth flow to the entire surface.
Reducing the braking effect of the push helps to maintain the pace and its effectiveness. The leg that is producing the push at the moment must be straight, and the hip is brought forward to enhance the subsequent push.
Torso position and arm movement
The body must be kept upright, and the placement of the feet requires the rhythmic work of the hands. The work of the hands during movement should be high enough, the position of the elbow is directed backward outward, and the hands towards the body. This creates the impression that you are trying to grab air.
This movement of the arms increases the cadence and the speed of the runner. The head is kept straight and the gaze is fixed on the horizon.
Long-distance running is now considered not only a popular sports discipline, but also gaining a large number of admirers among ordinary novice and non-professional runners. Open schools teaching running, where highly qualified professionals teach, help to master the correct technique.
