Long-distance running is a sport requires perseverance, a lot of people could not get on, long distance running, I will introduce the following:
Long-distance running and stable key goal is to improve your ability to burn fat, store more glycogen, and challenge your physical and mental fatigue can continue running at the limit. From the physiological point of view, we know that the body during running fat and carbohydrates for energy utilization – the ratio between the determined by the pace, running fast after tend to use more carbohydrates and less fat, more muscle when jogging reduced dependence fat consumption of carbohydrates. asics shoes Therefore, in this long distance running – long distance running and stable in a very important point is that you can not run fast. With a relaxed sprint allows you to rely more on fat, so you can improve your ability to burn fat. When I say stable or even slow it easily, which means you can talk to a speed reference my calculator get the “long run” training with speed range.
Another aspect of long jogging is to continue. When jogging consume your fat for energy, another one can increase the fat burning mode is when you reduce carbohydrate reserves continue to run it. When the carbohydrate reserves (glycogen) is lowered, asics men shoes fat burning began to increase, until it can be used very little carbohydrate. We know that carbohydrate reserves ran 90-120 minutes after the start lower, so you intend to run again after 30-60 minutes to allow the fat burning is maximized, while stimulating the body for future competitions running and store more muscle glycogen. When running and race after such a long time, blood glucose levels will be reduced. Running carbohydrate intake before and running (whether through sports drinks or energy bars) can keep your blood sugar levels. asics women shoes However, as you can see below that, you also want to lower blood sugar levels in the body to meet the challenges of the next run, in order to better adapt to low blood sugar levels, and stable long run must be at least two hours, longer as possible, at the same time trying to slowly reduce this marathon before and the way carbohydrate intake. Excluding the proceeds from some exceptions, you should try to gradually increase distance running time over two hours, I found two and a half to three and a half hours of long distance running stable for most competitive marathon runner is the best.
This long distance running can also help us to achieve this long-distance running other two goals. asics gel kinsei 4 First, although our legs after running will be tired, but it will be more strong and powerful, more patience long run. Second, you will have the experience of fatigue, which will allow you mentally more robust gotta keep running, know that you will continue to feel the fatigue. However, you need to remember that fatigue is the training needed, and only in fatigue before you benefit from marathon training. The goal is therefore running across the fatigue point and let the body are stimulated, thus more robust and better endurance fatigue.
Finally, make sure you can run this long and steady drain your carbohydrate reserves in the important and the best way is not to run before and ran to eat any carbohydrates. Any intake of carbohydrates are used by the body for energy, asics gel noosa tri 7 we do not expect that. In this run we expect to reduce the body’s carbohydrates to the muscles to better conserve carbohydrate reserves more effectively burn fat, accustomed to running in low blood sugar levels. Now many runners think I said these are crazy, but it is indeed effective. If you’re accustomed to long runs before and intermediate consumption, then you need some time to adjust, but after a period of exercise you can do. But I want to remind that in the running in the water and added electrolytes is very important, so as not dehydrated, but I suggest carry energy bars in case of trouble running (such as the bad direction, long run faster than expected a little dizzy).
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Passion for the sport 