Ron van Megen - The Secret of Running Maximum Performance Gains Through Effective Power Metering and Training Analysis

I have two doctors, my left leg and my right. George M. Treveyan

A Dutch magazine once summarized the advantages of running with the headline Miracle cure within reach! A daily routine of exercise and running indeed provides a miracle cure. The best thing you can do if you want to improve your fitness and health is to become a runner.

A daily run has an amazing positive impact on your physical and mental health, while a lack of exercise is the single largest health risk in Western societyeven larger than the risk of smoking! A paper in The Lancet of July 20125 concluded that presently 1 out of 10 people die from insufficient exercise. This adds up to 5.3 million premature deaths worldwide as opposed to 5.1 million from smoking.

The importance of physical fitness has been known through the ages, as evidenced by the above Roman proverb which translates to A healthy mind in a fit body. Running improves your fitness and health in many ways:

The daily training has a direct and large positive impact on your physical fitness. Your body will slowly be transformed into that of an athlete.

Your habits will automatically become healthier. You will start to eat and drink less and more healthily, you will stop smoking and you will drink only the occasional glass of alcohol.

Your blood values and other health indicators will change for the better.

Your disease risk will decrease and your resistance to diseases will increase.

Running also has a big positive impact on your mental health, as millions of runners experience every day. This will be discussed in the next chapter.

Positive Impact of Training on Physical Fitness

The oxygen transport capacity of your heartlung system increases substantially.

Your heart rate drops (both at rest and during exercise).

Your heart gets stronger and more efficient.

Your blood pressure lowers and your blood vessels become more flexible.

Your lungs get stronger and more efficient.

Your muscles become stronger (particularly the muscles of the legs, heart and lungs).

Your bones become stronger.

Your joints stay agile and flexible.

The energy production in your muscles becomes more efficient.

You lose weight and become leaner.

Your metabolism and bowel movement improve.

Medical professionals and sport coaches know that the human body has a tremendous capacity to adapt to training. By training on a daily basis, you can gradually transform your body. On a long-term basis, your body gets fitter. Your body is then able to achieve better results with less effort. Many aspects of fitness respond to training, such as endurance, speed, strength, agility and coordination. The box summarizes this miracle of training.

We have not found any scientific papers detailing why runners automatically change their lifestyle, but this is by no means less certain. We have never met a serious runner who smokes, and canteens of athletic clubs have been nonsmoking zones long before legislation made this mandatory. Also almost all runners change their eating and drinking habits after some time. They realize that their fitness and performance will improve when they eat and drink less and healthier. Runners are aware of their body and the need to take care of it. You are what you eat!

Positive Impact of Training on Health Parameters

Your cholesterol levels change for the better (LDL lower, HDL higher).

Your insulin values get better (lower).

Your blood glucose values get better (lower).

Your bone density increases.

Your body fat percentage (BFP) decreases markedly.

Your blood volume increases.

The level of hemoglobin and myoglobin in your blood increases.

The buffer capacity of your blood increases.

Your immune system becomes more effective.

The hormone levels in your brain change for the better (adrenalin lower, serotonin higher).

The enzymes in your muscles become more efficient.

The positive impact of running is really amazing. Obviously, you get fitter and your body looks much better. Additionally, many processes in your body change with the result that many blood values and other health parameters improve. The box summarizes the positive impact of training on health parameters.

Proverbs like Good health is above wealth and the above Prevention is better than cure sum up the importance of the positive impact of running on the risk of disease, as indicated in the box below. No wonder that some health insurance companies offer runners a rebate on their premium! Running is also used as a therapy in the treatment of mental health issues. In general, running is considered to be an excellent therapy for many physical and mental complaints.

Physical and Mental Complaints Positively Affected by Training

Heart and coronary diseases

Diabetes

Osteoporosis

Stroke

Certain types of cancer (colon, uterus, breast)

Certain lung diseases (bronchitis, emphysema and asthma)

Depression, fears and stress

Rheumatoid arthritis

Cystic fibrosis

Aging problems

Gsout

Of course, running should not be seen as a panacea to all problems for all people. However, we feel that running has strongly improved the quality of our own lives and many others. We hope that you will have the opportunity to try it and experience the advantages for yourself, just like we have.

The best thing you can do if you want to improve your fitness and health is to become a runner. Enjoy a workout in the great outdoors, take a shower and feel fit and strong!

Runners are positively addicted; they enjoy their sport and rejoice in life and running outdoors, preferably in nature. The authors of this book have run almost every Sunday morning for over 30 years in the beautiful scenery surrounding their home town of Leusden in the Netherlands. During these long runs, they enjoy the splendor of the landscape, which includes stunning heath fields, mysterious forests and historical landmarks. They spot deer, squirrels, woodpeckers and buzzards, while talking about work and life. When they return home after 25-30 kilometers, they are tired, but happy and full of beans!

At their Sunday morning runs Hans and Ron enjoy the splendor of the landscape, which includes stunning heath fields, mysterious forests and historical landmarks.

Positive Impact of Training on Mental Health and Well-Being

You feel better.

You sleep soundly and wake up smiling.

You become more calm and relaxed.

You enjoy your body and your performance.

You feel younger and fitter.

Your concentration improves.

You get good ideas and see things more clearly.

You enjoy life and feel more energetic.

You feel free and in control of your life.

Your willpower increases.

You become more resistant to stress.

The quality of your life increases.

These are the moments when life is lived most intensely. You experience strong feelings of freedom, happiness and power. Most probably, this is related to some subconscious memories of prehistoric man, who roamed the landscape in search of his prey. The positive impact of running on our mental health and well-being is very broad and diverse. They are summed up by the ancient Roman proverb Anima sana in corpore sano, meaning A healthy mind in a fit body. The box gives an overview of these positive effects and experiences.