Sunday, 19 February 2017

How Risky is Long-Distance Running?

It is no secret that long-distance running offers a lot of benefits from mood elevation to long-term fitness. The truth is, finishing a marathon is an astounding experience, but when it comes to competition, most runners try to beat a record time which is always one of the hardest tasks. Even though long distance running is a challenge worth your time, it is important to understand that putting your body under much stress for an extended period can be risky.

How risky is long-distance running?

Increased risks of injuries

Injuries are common in long distance running. More often, marathoners end up spraining their ankles and bruising their skin from falling while running. According to Jim Wharton who is also a physical therapist, the effect of your stride on a rock-solid pavement is almost four times your body weight. Most people run on surfaces that are evenly paved while others choose jungles and rocky surfaces. People who run long distance on uneven surfaces such as forests are always at higher risks of getting an injury compared to those who run on even surfaces.

Inflammation and muscle damage

Studies have shown that inflammation and tissue damage that occurs after engaging in long-distance running can last one week after the marathon. On the other hand, for your muscles to repair, you will need up to 12 weeks. As we all know, inflammation is one of the common effects of vigorous workouts. Studies have also have shown that the body can get used to exercising after some time reducing the risks of inflammation and muscle swelling. It is, however, necessary for a continued inflammation to be checked before it worsens.

Heart complications

Long-distance running has been linked to several fatalities that occurred in the past. For example, Phidippides, a man from Greek spent three hours running to reach Athens to warn them of a possible attack. After completing his run, sources say that he succumbed to fatigue. But not only that. Another case was a 58 years old man who got a heart attack while trying to complete the New York Marathon that took place in the year 2008. Another report stated that up to 11 people died as a result of participating 2012’s London Marathon. Even though the risks of heart problems is not a common thing among marathoners as compared to other sports such as soccer, it is important that you see your doctor for advice before participating in a marathon.

Compromised immune system

There is no doubt that exercising will boost your immune system. However, running long distances have been proven to impact immune system putting it into overdrive. After a long run, your body will release higher levels of cortisol with the aim of reducing swelling. This reaction can interfere with your immune system in one way or another. Experts always advise that you take some vitamin C so as to improve your sleep as well as lower down external stressors that might harm your body.

Impact on your weight

Many of us engage in long-distance running to burn fat so has to achieve a healthy weight. However, marathoners are supposed to take more calories so as to survive throughout an intense workout routine. More often when they are training, they get used to eating more carbohydrates. After their body get used to more calories, they will still want to take more calories even when the marathon is over. Long-distance running and eating foods that are high in calories can encourage weight gain which is never healthy, especially for a person who has been engaging in a rigorous exercise routine.

Conclusion

Long distance running is one of the exercises that will without a doubt improve your physical fitness. It will not only help burn fat and shape your body, but it is also healthy for your lungs. Unfortunately, not every person who engages in long distance running gets to enjoy these benefits. Many end up with fatalities while those who are lucky enough, end up with minor injuries that range from ankle sprains to skin bruises. The point is, engaging in long distance running is great for your health, but this does not mean that anyone can do it. Alternatively, you can improve strength with Mi40X. Before you think of long-distance running, it is important that you seek approval from your doctor to reduce the risks.

 

Wednesday, 01 February 2017

7 Exercises Runners can perform at Home to Increase Performance

Improving your running performance doesn’t necessarily require you to run always. One fact is, running alone is not enough to improve your speed and endurance. To become a successful runner, you will need to perform a variety of strength training exercises regularly. Luckily, these exercises don’t require getting outside or using any expensive equipment.

If you are looking for a way to maximize your performance, here are some tips.

Seven exercises runners can do at home

1. Reverse lunges

This workout targets your gluteus, hamstrings, calves and even core muscles to improve your endurance and muscle strength when running. To perform reverse lunges, start in a standing position with your feet close together. Take one step backward with your right foot. Lower your left thigh until it is parallel to the ground and knees over your ankle. Get back to where you started and repeat for the other leg. Alternate aiming for 20 repetitions.

2. Single leg squat

Single leg squat seeks to build your quadriceps, calves as well as hamstrings. To perform single leg squat, get near a pole or an object you can hold with both your hands for support. Raise your right leg and straighten it into the air until it achieves 90 degrees with your left leg. Using the pole as a support, lower yourself as much as you can by bending your left knee. Pose for two seconds then up. Aim for two sets of 10 repetitions for each leg.

3. Squat thrust climbers

This workout targets your gluteus maximus, quadriceps as well as hamstrings with the aim of increasing your muscle endurance. To perform squat thrust climbers, Stand and bring both your feet together. Squat with your knees close to each other and place both your palms flat on the floor and widened shoulder distance apart. Tighten your abs and then jump both your legs back to get into a plank position. For 10 seconds step back and forth bringing your knees close to your chest in an alternating motion just like you would do when running. Relax and then repeat three times.

4. Pup Plank

Pup Plank aims to increase endurance and strength of your back, shoulders, and core, abs as well as arm muscles. To perform plank pups, Begin in a plank. Lower your left forearm by bending your left elbow. Next, lower your right forearm by bending your right elbow. Lift your left elbow to straighten your arm with your left palm flat on the ground. Do the same with your right arm. Repeat these steps for one minute.

5. Bridge

Bridge exercises target your abdominal, hips, lower back as well butt muscles. To perform bridge, lie down with your back flat on the floor and with your hands along your sides. The space between your knees should be shoulder-width distance. Bend your knees and push your hips off the ground using your heels and hold for one second then back. While doing this ensure that your back is not arched. Repeat as much as you can.

6. Curtsy lunge hop

This exercise is best for strengthening your calves, quadriceps, hamstrings, gluteus as well as the hip abductor. It also increases the mobility of your leg muscles. To perform Curtsy Lunge Hop, start in a standing position and create a hip-distance between your feet. Move your right leg behind and to your left side to cross your thighs and bend both your knees at the same time just like you would do when curtsying. Return to your initial position and then repeat 10 to 15 times. When done, change the other leg.

7. Lateral speed runners

This workout targets your hip abductors and core muscles to increase your speed when running. To perform Lateral speed runners, stand with your feet hip-distance apart and place your arms at your sides. Hop to your left and land on your left foot. Raise your right foot behind your left leg to get into a running stance. Repeat the same steps while hoping to your right. While doing this, try concentrating on your speed as well as balance.

Conclusion

As a runner, you need to continuously build your muscle strength, work on your speed and improve your flexibility to continue performing. While jogging can help you achieve that, you won’t enjoy getting outside more often. To exercise consistently, you need to create a workout routine that includes strength training and endurance exercises you can easily perform at home. If you are searching for runner’s exercises to include in your home workout routine, these seven workouts will do. Most athletes nowadays implement yoga into their training routines. Here’s the link to Yogaburn reviews. Happy running!