How to Build Cardiovascular Endurance Fast: Improve Stamina

Running is a simple exercise, but most people ignore it, not knowing how important it is to the heart. The biology behind running and improvements to our cardiovascular fitness is that; when a runner starts running, the body calls for an extra supply of oxygen compared when the person is inactive. The runner will inhale more air to the lungs, and the lungs will serve the heart, which is demanding more oxygen to maintain the runner’s intensity. Improving your cardiovascular endurance is a winning strategy to help you with your lifetime career as a runner.

In the process, crucial nutrients are transported in the body muscles and tissues, and the blood vessels are palpitated. The symbiotic process improves the high functionality of the body.

Running is an aerobic activity in which it uses carbohydrates and fatty acids as an energy source. Runners have a high oxygen consumption rate and a slow pulse rate compared to an ordinary person. Running helps them to have a thicker and larger left ventricle that controls the heart efficiently as it pumps a high volume of blood per beat. It is a process, and one should start running for short distances before becoming a long-distance runner or athlete. This is because you need to train your heart on how to increase its work rate bit by bit.careful monitoring of a person’s cardiovascular system physical fitness is vital as it will tell how far you can go as far as the heart’s work rate is concerned.

Effects On Cholesterol

As discussed earlier, running source energy from the cholesterol stored in our body. Humans contain two types of cholesterol which are the LDL and the HDL. LDL is bad cholesterol as it accumulates in our blood vessels blocking blood flow and leads to high blood pressure, which can cause heart disease. HDL, on the other hand, is the good guy, it helps to clean and transport the LDL from our blood and take it to the liver where it is removed. The body has a ratio in which it balances the HDL and LDL, but we need to increase our HDL so that we can be safer. Running is one way to increase HDL levels. Running raises the HDL level, and proportionally lowers the LDL levels.

Blood Pressure

Running strengthens our heart as it enables the creation of extra blood vessels that transport oxygenated blood to tissues and also enables blood vessels to become elastic. A runner can reduce inflammation, have a better way to manage cholesterol in the body, and also control blood triglycerides. These results improve the blood vessels hence lowering blood pressure. By controlling blood pressure, a runner will be out of risk such as:

  • Heart Failure – occurs when the heart cant pumps the blood demand of the body.
  • Kidney Failure – happens when the blood vessels especially in the kidney narrows.
  • Aneurysms – they are bulges in the blood vessels and can bust, leading to a stroke or even death.

From the above discussion, we can see that running has a positive impact on our cardiovascular system. Running helps one to have a low resting heart rate, lowering blood pressure, and regulating cholesterol levels. All in all, running helps as to have a fit heart which improves our overall well being.

Compression Socks

Consider wearing compression socks when running. They have proven health benefits, especially for runners. It works by promoting better circulation throughout your legs and therefore your body. To read more about how compression socks can help with running, please see our detailed page about compression socks.

Losing Muscle Mass

It is a common myth that running causes you to lose muscle mass. Although there is some truth to it, there are some facts that need to be cleared up before fully agreeing to these claims. Running is an incredible way to lean out and burn calories, and therefore losing fat and muscle. When you’re running, you are expending a lot of your energy reserves in order to continue. If you don’t have much fat left, or aren’t maintaining the right nutrition levels, your body may tap into your muscle stores to burn energy. Please read our full article about how muscle mass works in conjunction with running.

Training For A First Time Half Marathon

If you just signed up for your first ever half marathon, it might feel a little overwhelming. I know the type of questions you’re asking yourself because I’ve myself the same ones. It helps to have some experienced marathon runners to answer then for you and to put you at ease. To get you started, you might want to realize right now that training is not optional. You must, and absolutely should train for your marathon, no matter the length of it. You can see our guide for how you can best train for your first time half marathon.