Effects and Precautions of Long-Distance Running

Physical Changes from Long-Distance Running

1. Improved Cardiovascular Health: Regular running strengthens the heart and lungs, reducing the risk of cardiovascular diseases.
2. Weight Management: Running burns a lot of calories, aiding in weight loss and maintenance.
3. Enhanced Muscle Strength and Endurance: Running improves the strength and endurance of lower body muscles and contributes to overall muscle development.
4. Improved Metabolic Function: Running increases basal metabolic rate, making it effective for reducing body fat.
5. Bone Health: Weight-bearing exercise like running increases bone density, helping to prevent osteoporosis.

Neuroscientific Changes from Long-Distance Running

1. Increased Endorphin Production: Running stimulates the release of endorphins, known as "happiness hormones," which help relieve stress and improve mood.
2. Enhanced Cognitive Function: Regular running improves memory, concentration, problem-solving abilities, and overall cognitive function.
3. Neurogenesis: Running promotes neurogenesis, enhancing the structure and function of the brain.
4. Reduction in Depression and Anxiety: Running is effective in alleviating symptoms of depression and anxiety.

Situations and People for Whom Long-Distance Running is Not Suitable

1. Medical Conditions: Individuals with certain health conditions such as heart disease, respiratory disorders, or arthritis should consult a doctor before starting a running routine.
2. Injuries: Those with existing injuries or recovering from injuries should avoid excessive running as it can worsen their condition.
3. Nutritional Imbalance: Running without adequate nutrition can lead to fatigue, decreased immunity, and anemia.
4. Lack of Physical Fitness: Without sufficient fitness and strength, excessive running can put undue strain on the body.
5. Overtraining Syndrome: Excessive exercise can hinder recovery and lead to fatigue, lethargy, and reduced immunity.

Therefore, it is crucial to accurately assess your physical condition and create a suitable exercise plan to avoid overexertion before starting long-distance running. 먹튀검증