Running benefits
It is linked to lower rates of stroke, cancer, and diabetes. It increases bone mineral density. Running also strengthens your muscles, including your heart.
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If you suffer from lower-body aches or strains, it could be an indication you're not giving yourself enough rest.
Excessive endurance exercise, especially during middle-age and beyond, could lead to damage to the heart.
To avoid injury, focus on the perception of effort, not duration.
At least twice a week, exercise at a greater intensity. Alternate between hard and easy days to give your body a chance to recover.
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Eating anything you want may lead to weight gain after a few months of regular running. Instead, focus on a healthy balanced diet.
- Eat something light that is high in carbohydrates 2 hours before you start running.
- If you're going to run longer than 90 minutes, consume 100 calories after an hour and another 100 calories every 45 minutes.
- After a long run, eat some carbs and protein within 30 minutes. The ratio of carbs to protein is 3 to 1.
Running for 5 minutes a day can add years to your life.
Studies found that people who run at least 40 miles per week have healthier hearts than those who run 13 miles a week, indicating that ultramarathons do not stress or scar the heart.
- Most or all of your runs at a pace that feels comfortable, controlled, and conversational.
- Exercise that is not running, if you feel that the above isn’t enough for you: Cycling and other cross-training can work your lungs and muscles without putting too much strain on your tendons and ligaments.
- Strength training, to help everything get stronger and more adaptable.