Should you start long-distance running?

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.اضافة اعلان

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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