Regular long-distance running enhances lung function and increases lung capacity—consistent long-distance training develops respiratory muscles, increasing tidal volume and improving overall pulmonary performance.
Personally, I suffer from seasonal rhinitis every autumn, which is quite troublesome. However, since I started running this year, it hasn't recurred—I wonder if there's a connection.
Running can increase average lung capacity from 5.8 liters to 6.2 liters, while also significantly boosting the oxygen-carrying capacity of the blood.
2. Liver
For those with fatty liver disease, the best medicine is "running." A new study reveals that aerobic exercises like running can slow the progression of non-alcoholic fatty liver disease in obese individuals with prediabetes.
Researchers studied 15 obese patients with non-alcoholic fatty liver disease, having them run on a treadmill for one hour daily at 85% of their maximum heart rate.
After seven consecutive days, participants showed enhanced insulin sensitivity and an 84% increase in liver polyunsaturated fat index (PUI). Researchers attributed these improvements to elevated levels of the hormone adiponectin, which boosts insulin responsiveness, reduces inflammation, and lowers heart disease risk.
Additionally, aerobic exercises like running effectively burn fat and mitigate the risks of fatty liver disease.
3. Abdomen
A flat stomach or defined abdominal muscles is a goal for many. While fitness trainers recommend exercises like the viral "ab ripper" routine to strengthen core muscles, aerobic activities like running are essential to shed the thick layer of fat covering the abs.
Persistence is key, as abdominal fat is notoriously stubborn—any lapse in effort can lead to its return.
Studies show that a 30-minute steady-pace jog burns over 390 calories, compared to 277 calories for cycling and 272 calories for tennis during the same duration.So if you choose the right exercise, you'll achieve your desired physique faster.
4. Waist and Hips
Running's impact on your figure first shows here. Many runners have experienced this: after running for a while, their weight doesn't drop noticeably, but their shape improves significantly—especially with a more defined waistline.
Running's advantage over other exercises lies in its dual benefits: not only does it provide the typical muscle and joint conditioning of physical activity, but it also keeps your metabolism elevated for up to four hours post-workout, burning additional calories during this period.