This Is How Training for a Marathon Can Help You Age Slower
If you train for five to six months and run in your first marathon, it can increase the age of your heart by almost four years, or so does a new study reveals. The study showed that training could diminish blood pressure and ease aortic stiffness. Running marathons has several long-term benefits. Aerobic exercise is also beneficial for your health since it increases the flow of blood. Aside from that, inflammation is reduced, and wall stress experiences an increase. Wall stress leads to nitric oxide getting released, and that, in turn, eases out the smooth muscle present in your blood vessels.
Running in a Marathon Can Reverse the Process of Aging
Millions of people take part in marathons every year, and the participants range from professional athletes to first-timers. Marathon participation is on the rise, and the year 2016 saw over 9.1 million enthusiasts took part in a 5-kilometer marathon. A research on 140 untrained adults, who completed their six-month training to run in their first London marathon, revealed a reduction in vessel stiffness and blood pressure.
Moreover, this played a crucial role in reversing the process of aging by almost four years. Now, this is something that will interest anyone trying to defy the signs of aging. Men with slower run time at marathons and suffer from high blood pressure reap the maximum benefits.
Intense Training Is a Must
Training to run in a marathon is not as easy as it seems. It requires you to stay committed to the task at hand. You have to take extra care of your health and adhere to the training routines. However, your time and body limitations might affect your daily routine. These pieces of training can prove to be heavy on your pockets. Experts, these days, are advising runners to run 18.6 miles every week before taking part in a marathon to ward off any risk associated with injuries that are related to running.
Those who are running for the first time might encounter a lot of other issues such as being out of shape, lacking proper motivation, being overweight, etc. Everything in life seems to scare you at the beginning. Therefore, it’s always advisable to seek out a partner who has the same level of intensity and desire. Both of you can put small stapes forward and inch closer to your goal.
Have A Goal-Oriented Plan
Taking part in training plans that are goal-oriented is highly recommended. These plans would probably suit all runners and will help them keep their goals realistic and help them maintain their motivation levels. Though participating in marathons and indulging in aerobic exercises would benefit cardio-vascular health, injuries can take place. Out of all the 237 people who took part in the study, 71 failed to win the race, with 52 loosing due to injuries. Common injuries in the running are stress fractures and shin splints.
Over half of the stress fractures takes place in bones, which bear the maximum weight of the body. These injuries happen when you do too much at a breakneck pace. To prevent these injuries, you need to build your fitness levels gradually. Don’t forget to get ample rest, stretch, wear proper running shoes, and stick to a diet that’s laden with Vitamin D. Other injuries that can hamper your progress are meniscal tears and pain in the lower back.
Have a Strategy
If you are willing to take part in a marathon, you need to be aware of the strategies that would help you to recover. Of course, such plans should be in alignment with your physical training. Running in marathons require you to stay focused. You can practice yoga and meditation since that will help you improve your mental health. Coming to your diet, what you consume is of absolute significance. Don’t forget to have a good and healthy breakfast two hours before you start your training.
If you program your training, the potential risks will outweigh the benefits. In addition to that, your heart would experience a better pumping ability and, of course, a vital capacity, which is of utmost importance. Those who are not physically active or don’t go through any training process should train for at least three months before they gear up for a marathon race.
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