Mistakes to Avoid on Long Runs

Running

Running

 

Based in Maryland, Christopher Llinas served as corporate counsel for Royal Plus, Inc., a disaster restoration company headquartered in Snow Hill, from January 2007 to April 2015. When he’s not working, Christopher Llinas enjoys long distance running.

Long distance running is a fun, if challenging, way to stay in shape. Like any sport, there are risks involved—however, here a few tips to keep runners safe.

First off, runners should be careful not to run too far, too fast. Taking on too many miles is an easy way to hurt your body. The best thing to do is to find a training plan specific for the longest run you want to achieve.

Additionally, many runners increase their speed too quickly, especially those used to shorter runs. A good rule of thumb is to run at a pace that is easy enough so that you can carry on a conversation. Also, runners should vary the lengths of their runs—do not run too many long runs in succession and give the body time to recover.

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Benefits of Running

Benefits of Running pic

Benefits of Running
Image: menshealth.com

Based in Maryland, Chris Llinas is the proprietor of J. Christopher Llinas, Attorney at Law in Ocean Pines. Chris Llinas has completed more than 20 triathlons and 15 marathons.

Here are some of the top benefits of running, according to Runners World:

1. Boosts Your Mood. Research has shown that just 30 minutes of exercise is enough to boost the mood of even a severely depressed person and sometimes moderate exercise can have lasting effects even after the workout is over. Another study showed that 30 minutes of running for three consecutive weeks boosted sleep quality as well as concentration and mood during the day.

2. Strengthens Your Knees and Joints. Running increases bone mass and can counter bone loss and, contrary to popular belief, it is not bad for the knees. In fact, research has proven that running improves knee health.

3. Reduces Risk of Cancer. A sampling of studies show that regular exercise is correlated with a lower risk of cancer. For those who have cancer and are undergoing chemo, regular running can improve their quality of life.