Ed Eyestone of Runners World wrote this article that appeared in Active Runner at Active.com.
Improvement in runners largely due to cardiovascular development.
1.Long runs deliver a slew of physiological benefits: heart gets stronger, ventilatory capacity increases.
2. Muscle strength and endurance improves because mitochondria and capillaries become more dense. Body is taught to use fat for fuel rather than stored glycogen.
3. Going long calluses you mentally and gives you confidence in your ability to cover many miles.
To reap rewards and avoid injury:
1) Not Too Fast--usually thirty seconds per mile slower than 5k pace
2) Not Too Long-5K runner-long run is about an hour; marathoner up to three hours
3) Not Too Far-appropriate distance is 20 to 30 percent of overall weekly mileage
Go Far: Long runs should last between 1 to 3 hours...anything longer the benefits are outweighed by the stress on the body. Save it for race day!
Edited by: LILPAT3 at: 10/19/2010 (10:43)
| Pounds lost: 11.0