Exercise For Running Endurance

exercise for running endurance

Exercise For Running Endurance

For many of us, exercise for running endurance is not something that we think of doing until we are exhausted. Of course, there are those of us who have been runners for years and consider the sport an addiction. If you are a runner or a long distance runner you are probably already aware of how it improves your body, but it is also an important part of staying healthy. We all know exercise helps us to be better at life but when you begin to think about how much better you feel after running miles or hours each week it becomes obvious how much exercise for running endurance really helps.

One of the first things you will notice is how much easier it is to get through the day. Running is mentally tough work. It forces you to push yourself to your limits and beyond. If you are used to sitting at a desk all day in a cubicle with no activity, then running will add a whole new level of challenge to your day. Even if you are used to being sedentary, exercise for running will add some activity to your daily routine.

Running endurance develops both your mental and physical abilities. As you become stronger, you can continue to increase your endurance without any added workouts. Your body will feel more toned and your lungs will begin to function more efficiently.

There is a reason why the runner’s high is so popular among marathoners. When you exercise for running endurance your heart rate shoots up to over 8 percent. This is considered to be an effective workout. This increased energy allows you to run for a longer period of time without stopping.

If you are a seasoned runner then you already know this but you may not be aware of the psychological benefits. The ability to overcome obstacles and long distance running causes the brain to release chemicals that allow you to tackle challenging situations. This helps you to be able to complete even the most difficult of tasks. It improves your attitude and can really help you in your personal and professional life. The mental toughness acquired while exercising for long distance has a positive impact on your ability to be productive.

Of course, there is the obvious mental aspect of this as well. When you exercise for running endurance, you have to be willing to keep pushing yourself. You can’t start out by running easy. If you try to start out too fast you may get bored or tired quickly. Instead, choose a program that has moderate levels of difficulty.

The first week of any new exercise program is the most difficult. You have to work your way up to the longer distances. Starting out with the easiest long distance running program is better than starting out with a very high level of difficulty. The brain needs to be challenged to keep training. Running long distance on a routine basis is also a good way to develop your mental conditioning.

Any exercise program can improve your running endurance if you stick to it and don’t give up. Start out with a long distance program and increase the distance as your fitness increases. If you find that you don’t enjoy your running so much that you are losing motivation to continue, you may want to increase the intensity of your exercise.

Running long distances will keep your heart strong and your lungs in great shape. It will also increase your stamina. You will be surprised at just how much further you can run when you are in excellent shape. If you feel like giving up, then try increasing the intensity of your runs. You may find that this will keep you motivated.

After you have been doing a long distance program for several weeks, it is time to switch back to your jogging routine. A gradual increase in mileage over a couple weeks will get your body used to the increased exercise. Also, it will help you burn more calories. You need to maintain your long distance running if you want to increase your running endurance. It is not possible to achieve this result by only running short distances.

As you continue to run long distances you will notice a difference. Your breathing will become regulated and you will find it easier to breathe in and breathe out. You may also begin to notice a decrease in your fatigue. This is all due to the fact that your body is becoming accustomed to the exercise. Keep doing this and you will find yourself reaching your fitness goals.

Diabetes Diet for Patients with Kidney Disease


Diabetes is a major cause of various serious kidney diseases. It is estimated that more than 35 percent of diabetes are affected by serious diseases of the kidneys. The advancement of kidney disease is very fast in diabetics. This is especially true when there is poor control on diabetes. Proper diet for diabetics with kidney disease is very essential. This is helpful not only for managing diabetes but also for the preservation of kidney functions. Good control over blood glucoseThe progression of a kidney disease slows down if there is a good control over blood sugar. Thus, the risk for kidney complications is greatly reduced. This is opposed to the popular belief. Sugar containing foods can be eaten by diabetics. However, they must be a part of a healthy diet which includes vegetables, fruits, healthy fats, proteins and whole grains. One must take note of carbohydrates as well.  The total intake of carbohydrates should be added up. This should have a consistency from meal to meal. This can also help in the prevention of sugar spikes. Instead of choosing refined grains, whole grains should be chosen. Normal blood lipids should be maintainedThe blood lipids of diabetics are often very abnormal. They are characterized by low HDL cholesterol, high LDL cholesterol and increase in triglyceride levels. Modifications should be made in the diet for improving the blood lipids. The Tran’s fats and saturated fats should be limited. Various simple measures should be used to trim the fats. Fat free and lean meats should be chosen.  Fried foods should be substituted with baked foods. Food labels should be checked for cholesterol. Intake of proteins should be modulateThe intake of proteins should be restricted. They help a lot in controlling kidney disease. This is an important part of the diet for diabetics with kidney disease. If blood sugar is controlled well, the need for protein will increase. One must take 15 to 20 percent of calories. This is applicable to various diabetic patients. However, a person should check out with the health care team. Processed foods must be avoidedProcessed foods are often packed with phosphorous and sodium. They prove to be very problematic for diabetic and kidney patients. The risk of hypertension is increased due to high sodium intake. Processed foods should be avoided. The use of table salt should be limited. Thus, a proper diet for diabetics with kidney disease will help in maintaining the levels of blood glucose.Source: Free Articles from ArticlesFactory.com

The author has given good information in this article about diet for diabetes patients with kidney disease.

Kidney Health: It’s Not Just About Kidney Stones

A kidney is a reddish brown, bean-shaped organ that filterswaste minerals and toxins from the blood. The kidneysregulate acid concentration and the kidneys maintain thewater balance in the human body by producing urine.

Kidneys also make hormones that help keep bones strong bloodhealthy.

Kidneys that aren’t functioning properly allow harmfultoxins to build up. This may causes blood pressure to rise,the body will accumulate fluids, and may not produce enoughred blood cells.

Here are the most common kidney problems.

Kidney Stones: A kidney stone is a hard mass thataccumulates in the urinary tract when crystals separate fromthe urine and build up on the inner surfaces of the kidney.In most people, urine contains chemicals that prevent thesecrystals from forming kidney stones. People who suffer fromkidney stones, for reasons that aren’t always completelyunderstood, don’t have inhibitors that prevent crystalformation.

Anyone who has ever had kidney stones will tell you the paincan be so severe that it reduces them to tears.

Kidney stones are not a product of modern diets orlifestyle. Evidence of kidney stones has been found in 7000year old human remains in Egypt.

Men tend to get kidney stones more often than women.

Kidney Infections: If a person has low resistance, germsfrom the bladder can travel up the ureters to the kidneysand begin to multiply. An acute kidney infection startssuddenly with severe symptoms, then quickly comes to an end.Achronic kidney infection develops slowly and grows worsewith time. A chronic kidney infection can lead to kidneyfailure.

Kidney Cysts: A kidney cyst is an abnormal pouch thatcontains fluid. The simple kidney cyst is the most commonform.

The cause of a simple kidney cyst isn’t completelyunderstood. But there’s no evidence that kidney cysts are aninherited condition. One or more kidney cysts may develop ata time on the small tubes in the kidneys.

Kidney cysts do not generally present symptoms and usuallykidney cysts  cause no harm. Very often people don’t evenknow they have a kidney cyst. However, a kidney cyst cancause pain if it grows large enough to press on otherorgans.

Sometimes a kidney cyst can become infected and start tobleed. If that happens, a kidney cyst can increase bloodpressure, but it usually don’t impair kidney function.

A kidney cyst won’t require treatment if no complicationsare present.  But if symptoms occur, a kidney cyst mayrequire surgery.

Kidney Cancer: Kidney cancer accounts for approximatelythree percent of all adult cancers in the United States. TheAmerican Cancer Society reports that more than 30,000 newcases of kidney cancer are diagnosed each year and about12,000 people die from kidney cancer annually.

Kidney cancer tends to appear in adults in middle age,usually after age 50. Kidney cancer strikes men twice asoften as women.

The most common type of kidney cancer occurs in the part ofthe kidney that filters blood and produces the urine. Thistype of kidney cancer is called renal cell cancerFree Articles, or renalcell carcinoma. Another type of adult kidney cancer is atumor which arises in the part of the kidney where the urinecollects. This type of kidney cancer is called transitionalcell carcinoma. The most frequent sign of kidney cancer inadults is blood in the urine.

Symptoms and treatment for the kidney disorders describedabove can be found at kidneys and kidney stones 

A brief guide to the control and treatment of diabetic kidney disease (DKD)

Diabetic kidney disease (DKD) refers to kidney damage caused by chronic hyperglycemia. Clinically, it is mainly characterized by continuous albuminuria and/or reduced glomerular filtration rate (GFR). According to reports, about 20% to 40% of diabetic patients worldwide have DKD, and the prevalence of DKD is on the rise. What’s worse, the current situation of DKD prevention and control has encountered a bottleneck as the treatment rate of DKD patients is not high: only 50.8% of patients with albuminuria and 49.0% of CKD patients received ACEI/ARB treatment.


What are the treatment approaches for DKD?

The cause of DKD is unknown. The current treatment measures are mainly made in an effort to control the risk factors of DKD, which includes poor blood glucose control, poor blood pressure control, hyperlipidemia, hyperuricemia, obesity, smoking, socioeconomic status, and lack of exercise.

According to the 2018 American and European Diabetes Association consensus on T2DM hyperglycemia management, for T2DM patients with CKD, if their blood glucose level is still not normal after administration of metformin and if the eGFR is at an appropriate level, SGLT2 inhibitors may be a good choice. And in cases where SGLT2 inhibitors are intolerant or contraindicated, GLP-1 receptor agonist should be selected.

Antihypertensive drug of choice for DKD patients are angiotensin converting enzyme inhibitors (ACEI) and angiotensin-receptor blockers (ARB).

For non-dialyzed DKD patients, statins are preferred. It is not recommended to start statin therapy in dialysis patients without statins, but dialysis-dependent patients who have started statin therapy can continue to use it unless side effects occur.

DKD patients should reasonably control protein intake, which is about 0.8 g/kg/d, limit salt intake to

Early dawn: new SGLT2 inhibitor of hypoglycemic agent has renal protective effect


Many large-scale studies have shown that the new hypoglycemic agent SGLT2 inhibitor has a renal protective effect. Post hoc analysis of the EMPA-REG study showed that compared to placebo, empagliflozin slowed the progression of kidney disease and reduced the risk of renal composite endpoints (doubling serum creatinine, renal replacement therapy, or death from kidney disease) by 46%. The exploratory endpoint of the CANVAS study showed that, compared to placebo, canagliflozin reduced the risk of renal composite endpoints (continuous doubling of creatinine, ESRD, and death from kidney disease) by 47%, and the risk of albuminuria progression by 27%. The DECLARE study presets a secondary endpoint that shows that dapagliflozin reduces the risk of renal endpoints (eGFR reduced by ≥40% and

Potential research: new kidney protective drugs emerge          

It is currently believed that oxidative stress, inflammation and fibrosis contribute to the development of DKD. The development of new renal protective drugs has focused on endothelin-1 receptor antagonists, mineralocorticoid receptor antagonists, antioxidant stress drugs, anti-inflammatory drugs, anti-fibrotic drugs and multi-factor targeted drugs.

Endothelin-1 receptor antagonists produce vasoconstriction, pro-inflammatory and podocyte injury-related effects through ETA receptors, activate ETB receptors, cause vasodilation and activate NO. Phase II clinical trials conducted in DKD patients have shown that the selective endothelin-1 receptor antagonist, atrasentan, can significantly reduce proteinuria while increasing the decrease in urine albumin-creatinine ratio (UACR). Finerenone is a new generation of oral mineralocorticoid receptor antagonists. ARTS-DN results show that finerenone can significantly reduce UACR in a dose-dependent manner. The multi-factor targeted drug Klotho has been shown to have renal protection. Animal studies have shown that over-expressing Klotho can significantly improve renal fibrosis in DKD mice, and inhibit urinary protein levels by inhibiting fibrosis and epithelial-mesenchymal transition. Clinical studies have shown that recombinant human α-Klotho (0.3 mg/kg) can significantly improve renal function and renal fibrosis. Other new drugs such as TGF-β inhibitors, phosphodiesterase inhibitors, and serotonin 2a receptor antagonists are also in clinical research. 


The etiology of DKD is not clear. At present, the main treatment is to control risk factors, but the long-term efficacy is not very satisfactory. In the clinical treatment process, it is necessary to take into account multi-factor common intervention, multi-pronged approach, and comprehensive management. Fortunately, there is increasing evidence of independent renal protective effects of new hypoglycemic agents, which definitely brings good news to DKD patients. HoweverArticle Search, a large number of clinical studies on DKD pathogenesis-related drugs are still needed in order to prove their effectiveness and safety.