Running is one of
the oldest and most primal forms of exercise. Humankind’s ancestors developed
the ability to run long distances about 2.6 million years ago.
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Nowadays,
however, researchers are beginning to reconsider what we know about the risks
and benefits of long-distance running. So, if you are considering long-distance
running, there are a few things that should be considered.
Short vs
long-distance running
Although seemingly similar, short and long-distance running are two
very different forms of exercise, each with unique benefits and risks.
One of the most
prominent differences is the type of
muscle fiber formed. Type II fast-twitch
fibers, the main fiber formed in sprinters, or short-distance runners, have
moderate aerobic capacity, fast contraction speed, and are highly elastic.
Type I
slow-twitch fibers, found in marathoners, or long distance-runners, have slower
contraction but high aerobic capacity and resistance to fatigue. The muscle
size in sprinters is also larger than in marathoners because the movements and
force needed differ.
Sprinters need a
higher knee lift and a more forceful arm pump than a marathoner to reach higher
speeds. Additionally, since sprinters only run in small bursts, they may not
use their fat or muscle storage to continue running.
Long-distance
runners, however, cannot keep up with the energy demand of long distances
without using up their reserves. For this reason, long-distance runners often
look leaner, whereas short-distance runners tend to look bulkier.
Energy
production also differs between the two. Our body uses two processes: anaerobic
and aerobic metabolism to produce energy.
Anaerobic metabolism is faster but
less efficient and produces lactic acid as a byproduct. Aerobic metabolism, on
the other hand, is slower but more efficient.
Anaerobic
metabolism occurs in high-intensity activities such as sprinting, whereas
aerobic is more common in less intense activities such as long-distance
running.
The accumulation
of anaerobic lactic acid that occurs in high-intensity activity results in the
inability to sustain exercise and potential
muscle tissue damage. Although
anaerobic metabolism still occurs in long-distance running, it is much lesser
than in short-distance running. Instead, aerobic metabolism is predominantly
utilized, which reduces the amount of fatigue and soreness.
Why choose long-distance running?
One of the most significant benefits of long-distance running is its
effects on the heart.
Regularly
increasing your heart allows your heart to pump blood more efficiently.
Additionally, this can reduce your risk of many cardiac diseases such as high
cholesterol,
coronary artery disease, and heart attacks.
According to one
2014 study, adult men who ran had a 30 percent lower risk of all-cause
mortality and a 45 percent lower risk of cardiovascular mortality when compared
to non-runners.
A separate 2015
study found that running improved longevity on average by 6.2 years for men and
5.6 years for women. Improved blood flow also has improved cosmetic benefits.
The skin and hair are able to receive more nutrients and oxygen to promote
better health.
Numerous studies
also found that runners have stronger bones than those who do not run,
particularly those in the legs and pelvis, due to improved bone mineral
density. As we age, we naturally lose density in our bones. But running can
prevent or delay the onset of bone diseases such as osteoporosis and prevent
injuries such as fractures.
Along with the
physical health benefits, running also has many psychological benefits. As you
run, your brain releases a chemical known as endorphins, the body’s natural
painkiller. This effect produces what is known as a “runner’s high,” and a 2020
systematic review even found that runners had lower instances of depression and
anxiety, improved well-being, and better overall mood compared to non-runners.
Running can also
help improve sleep. According to one study, adding a daily morning run to your
routine can enhance sleep quality, mood and concentration, and limit sleepiness
during the day. The study also found that runners can enter deeper stages of
sleep which helps promote restfulness.
However, it was
noted that running within six hours before sleep may actually impair sleep.
Therefore, it is recommended to run in the morning or early afternoon.
Things to consider
The most common complications with long-distance running tend to be
short-term. As expected, muscle problems such as cramps, blisters, and acute
ankle and knee injuries are typical in long-distance runners.
Additionally,
gastrointestinal issues such as bloating, cramps, nausea, vomiting, diarrhea,
and constipation are frequent due to the diversion of blood flow from the
abdomen to the muscles used to run. This redirected blood flow can also affect
the kidneys, potentially decreasing blood flow to the kidneys and impairing
their function.
The most common
short-term risk for marathoners especially is exercise-associated collapse
(EAC). EAC is a collapse that occurs in a conscious individual as the result of
lowered blood pressure due to blood pooling in the legs.
Similarly,
another condition may occur, known as bonking or hitting the wall. This happens
when all the sugar in the body is depleted and is characterized by extreme
exhaustion.
Long-term
complications are few but can be debilitating. Bone stress injuries (BSI) are
the most frequent long-term complication, with a prevalence of around two-thirds
in long-distance runners.
This condition
makes bearing weight more difficult, leading to localized bone pain,
tenderness, and structural fatigue.
How to run safely
Running seemingly does not require any skill, but proper form ensures
safety. To achieve a proper gait while jogging, good posture with a broadened
chest must be maintained to
regulate breathing and prevent spinal deformities.
Arms and hands
should be in a relaxed swing and should avoid crossing or tensing arms. To
prevent lower-body injuries, you should practice striking the ground with the
middle of your foot rather than your heel.
Unlike a heel
strike which stresses the knee and slows your stride, a midfoot strike lands
directly under the hip, providing more efficient and smoother propulsion with
less stress. Reforming your running gait may be difficult at first, as you will
have to break seemingly primal habits.
Physically, core
and back strengthening exercises may encourage proper form. Mentally,
mindfulness of a proper breathing tempo (in time with footsteps) and attention
to overstriding may prove helpful.
For beginners,
it is recommended to start at a very light, comfortable pace, slowly
lengthening your runs whenever you feel you can. For example, starting at a
slow jog for 10 minutes a day for a week, then adding five minutes for the next
week.
Generally, it is
better to set a goal based on time instead of distance. In this case, set a
goal to run at a comfortable pace for 30 minutes and then increase the time as
it gets easier. It is also important to stretch before and after each run,
practice proper form, and hydrate before and after.
Many people also find it
easier to run in groups or with friends. With running organizations, such
Running Amman, you can run alongside others for encouragement and tips on
running. Then taking the plunge to sign up to one of Run Jordan’s races across
the country.
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