This is an automatically translated article.
Endurance running is a basic form of running, chosen by many people because of its many effects such as helping to improve health and improve physical fitness. At the same time, endurance running reduces weight, bringing a more balanced physique to the practitioner.1. What is endurance running?
Endurance running is a form of running with long distances such as 800m, 1,000m, 1,500m, 5,000m,... Requirements for endurance runners are to have endurance and flexibility to have endurance. can complete the set distance with the best results. Currently, this sport is often organized in the form of marathon races, attracting a large number of participants.
2. What are the effects of running?
According to experts, endurance running is a form of running that brings many benefits to the physical and mental health of the practitioner. That is:
2.1 Health improvement
During exercise, when participating in endurance running, the organ systems in the body of the practitioner will work better, contributing to strengthening the body's resistance, improving the immune system, metabolic function, excreta,... People who regularly participate in endurance running are usually very healthy and rarely get sick. In particular, endurance running also helps practitioners have good endurance and work more efficiently.2.2 Helps to lose weight
Does endurance running reduce belly fat? The answer is yes. Endurance running to reduce belly fat is the affirmation of those who choose this form of exercise. Many people believe that sprinting or jogging climbing stairs at high speed is the only way to lose weight. However, few people know that the habit of long-distance running has the effect of burning more calories than other forms of running. Maintaining the habit of running sustainably helps the body to burn calories significantly, helps to burn excess fat, and supports effective weight loss.
Moreover, you can also run endurance after doing other exercises. At that time, the body will continue to burn calories. In addition, endurance running also helps to increase metabolism, causing the body to burn more calories, energy is not converted into excess fat. Therefore, participating in endurance running regularly is a way to help you own a beautiful, slim and naturally toned body.
2.3 Good for the heart
Endurance running can also improve heart health. Regular and sustained running activities help blood circulation better, heart rate more stable, helping you have a healthy heart. Therefore, participating in endurance running will help us prevent many heart-related diseases such as myocardial infarction, heart failure, high blood pressure,...2.4 Improve sleep quality
A study has shown that participating in regular endurance running can help you improve the quality of your sleep. People who regularly run for a long time are easy to sleep, have a better and deeper sleep than people who do not jog and are inactive. In particular, people who have the habit of running consistently always feel comfortable and refreshed every morning after waking up.
Chạy bền giúp cải thiện giấc ngủ
2.5 Strengthening bones and joints
Endurance running helps the joint system to be stronger and more flexible thanks to its ability to promote the production of the oily layer at the top of the joints. Thus, regular endurance running will help the skeletal system develop better, the bones are thicker, bigger and stronger. Therefore, people who regularly run can limit osteoarthritis, reduce the risk of brittle bones, and avoid bone and joint injuries in old age.2.6 Enhance memory
Several recent studies have come to the conclusion: Regular endurance runners can boost their memory by up to 16% after exercising. During endurance running, the brain works harder, creating more neurons to remember data. Therefore, endurance running has a very good effect on brain development and improving memory. Therefore, people who do intense mental work or work related to data memorization should run for at least 30 minutes/day.
2.7 Reducing the risk of cancer
Cancer is considered a global threat. Some scientific studies have concluded that endurance running has a good effect on cancer prevention. It helps reduce the risk of cancer by 10-20% depending on the type of cancer. Besides, researchers also show that endurance runners for at least 30 minutes/day can reduce the risk of developing liver cancer, lung cancer by 50%, ...
2.8 Release stress
Experts say that endurance running helps relieve stress, treat symptoms of depression. Participants who ran for 30 minutes a day had a reduced risk of short-term depression, high spirits, and optimism. The reason is that when running for a long time, the body will produce endorphins and endocannabinoids - 2 happy hormones, creating a feeling of excitement and love for life. Experts add that the longer you run, the more comfortable you will feel because the more happy hormones are produced.
Moreover, endurance running also reduces Kynurenine - an amino acid that accumulates in the blood - one of the substances that cause depression. Exercises such as jogging help eliminate this substance, keeping the practitioner's mood stable. Therefore, people who often feel stressed and tired should participate in endurance running regularly.
2.9 Extend life and improve hearing
A survey study on both endurance and non-endurance runners found: Endurance runners have a longer life expectancy than sedentary groups. Therefore, endurance running can help prolong life.
At the same time, endurance running also helps improve hearing. Experts analyze: When running, the blood circulation in the body increases, the blood supply to the ears is more, supporting healthier hearing. In addition, when running at a steady pace, the eardrum also vibrates regularly, giving the ability to pick up sound at both high and low frequencies.
Not only helps with weight loss, endurance running also has many other health benefits. To have a balanced physique, you should actively practice endurance running, combined with a healthy and scientific diet.
Please dial HOTLINE for more information or register for an appointment HERE. Download MyVinmec app to make appointments faster and to manage your bookings easily.
