"One skill that separates good from almost-good runners is an ability to concentrate for an entire race, whether it is a mile or a marathon."-Kara Goucher
Long-distance running, or endurance running, is a form of continuous running over distances of at least 3 kilometres (1.8 miles). Physiologically, it is largely aerobic in nature and requires stamina as
well as mental strength.
In modern human society, long-distance running has multiple purposes: people may engage in it for physical exercise, for recreation, as a means of travel, for economic reasons, or for cultural reasons. Long-distance running can also be used as a means to improve cardiovascular health.
The Importance of Good Nutrition
When training for a race, it’s important that runners are considering a crucial aspect of training which doesn’t require hitting the pavement: Nutrition. The foundation for any athletic training program is a proper diet that strategically benefits your joints, muscles and bones – which helps improve performance and reduces risk for injury.
Keep these four nutrition tips in mind and help keep your body in prime shape for your upcoming race:
“All I do is keep on running in my own cozy, homemade void, my own nostalgic silence. And this is a pretty wonderful thing. No matter what anybody else says.” - Haruki Murakami
When you start out on your run, your body goes through a transition: Your breathing may become heavy, and you might
notice your pulse quicken as the heart pumps harder to move oxygenated blood to your muscles and brain.
As you hit your stride, your body releases hormones called endorphins. Popular culture identifies these as the chemicals behind “runner’s high,” a short-lasting, deeply euphoric state following intense exercise.
And though endorphins help prevent muscles from feeling pain, it is unlikely that endorphins in the blood contribute to a euphoric feeling, or any mood change at all. That relaxed post-run feeling may instead be due to endocannabinoids — biochemical substances similar to cannabis but naturally produced by the body.
Unlike endorphins, endocannabinoids can move easily through the cellular barrier separating the bloodstream from the brain, where these mood-improving neuromodulators promote short-term psychoactive effects such as reduced anxiety and feelings of calm.
The mental benefits don’t stop when you finish your run — regular cardiovascular exercise can spark growth of new blood vessels to nourish the brain. Exercise may also produce new brain cells in certain locations through a process called
neurogenesis, which may lead to an overall improvement in brain performance and prevent cognitive decline.
