The advantages of long-distance running

We have already touched upon the subject long run and viewed it mainly by alleviating the suffering experienced by untrained runner during the first runs. However, it happens that runners experienced long distance is not very liking. Therefore, we will talk about today is that it gives a long run and why it is necessary to include them in your exercise plan, regardless of whether we are preparing for the 5 km or a marathon.

So why are we still necessary sometimes to arrange a running long distances? What he gives us?

As we have said, long-distance running should include even the most simple plan running 5 km, even "long distance" will be equal to 10 km (by the way, is a great option for a first jogging). Maria Simone (Maria Simone), certified trainer triathlon, says that running long distances makes us stronger, hardier and teaches coping with fatigue.

Advantage № 1. Marathon runner and running coach Kevin Beck (Kevin Beck) believes that adding kilometers to the standard distance triggers the body's long-term physical changes. For example, increasing the number of capillaries in the muscles increases the level of oxygen supply, which in turn has a positive effect on performance.

Advantage № 2. The number and size of mitochondria, aerobic power our cells, are also increasing. It helps our body to quickly replenish and maintain a reserve energy needed for muscle function.

Advantage № 3. Our muscles are starting to make large deposits of glycogen. This allows you to get rid of the feeling of fatigue or even removes this unpleasant moment.

mitochondrion (From the Greek. μίτος - thread and χόνδρος - grain, grain) - dvumembranny spherical or ellipsoidal organoid diameter is typically about 1 micron. Power plant cells; the main function - oxidation of organic compounds and their use liberated during decomposition energy for generating an electric potential, synthesis of ATP and thermogenesis. These three processes are carried out due to movement of electrons by the electron transport chain of the inner membrane proteins. The number of mitochondria in the cells of various organisms differs significantly. In the specialized cells of the animal bodies contain hundreds or even thousands of mitochondria (the brain, heart, muscle).

Glycogen - (C6H10O5) n, polysaccharide formed glucose residues linked α-1 → 4 bonds (α-1 → 6 branching points); the main reserve carbohydrate animals. Glycogen is the main storage form of glucose in animal cells. Deposited as granules in the cytoplasm in many cell types (primarily the liver and muscles). Glycogen forms an energy reserve that can be quickly mobilized to fill the sudden lack of glucose as needed. The muscle glycogen is converted into glucose exclusively for local consumption and accumulates in much smaller concentrations (less than 1% of the total muscle mass), while its overall muscular supply may exceed supply gained hepatocytes.

Advantage № 4. While running long distances in the muscle fibers begin to produce more myoglobin. Myoglobin can be compared with the hemoglobin in the blood, it carries oxygen from the cell membranes to the mitochondria. More myoglobin → more oxygen is delivered to the mitochondria → more energy for muscles.

Advantage № 5. Our muscles are made up of two types of fibers - the "slow" and "fast". This ratio is genetically programmed and does not change throughout life. The higher the percentage of the "slow" fibers in our muscles, the easier it is given to long-distance running. But the muscle fibers are able to mimic us right option, and during long runs "fast" fibers acquire characteristics of "slow". Through this mechanism, fast runners (sprinters) are able to run a marathon with fairly good results.

Advantage № 6. Long-distance running helps us work on their psychological state. It increases our psychological resistance, as well as a dress rehearsal before the competition, you can test different psychological entertainment options (or distractions - someone like) and choose the stunts for the race, which will be triggered in a particular case it is better Total.

The fun starts when you pass through all the stages of agony and start to really enjoy the great distances! Not the fact that this process will be quick and easy, but what you enjoy - a proven fact millions of runners. Even if this is your long distance is only 10 km. ;)