When you hear about a runner’s body, you might think of a certain type of body: tall, skinny, long-legged. However, runners’ bodies vary in many sizes and shapes, and each body responds in its own way to training.
Even at the elite level, the body of a fitness runner is different from that of a marathon runner, and the training of a short-distance runner is completely different from that of a long-distance runner.
Combining the different types of runners, countless fitness runners, marathon runners, and people just trying to increase their endurance or burn some calories can all be included in a wide variety of silhouettes of runners’ shapes – all of which should be considered “runners’ bodies.” “.
Therefore, getting into the habit of running will have an effect on your body, often in unexpected ways. Below, we’ll look at the ways running can change your body inside and out when you start taking it seriously.
Here are 9 things running does to your body:
1. Build stamina
Running is the master of the cardio, even athletes in other sports use it to help increase endurance.
Whether you’re running long and slow to maintain your energy or sprints to increase cardio and respiratory strength, running stresses your heart, lungs, and blood vessels to increase cardio-respiratory strength and endurance.
2. Reducing the risk of disease
Running positively affects blood pressure and blood circulation and significantly reduces the risk of death from cardiovascular diseases. It also reduces the risk of death from any cause by about 27%.
3. Bone strengthening
Running is a high-impact and weight-bearing activity, so periodic stress to the bones during running is very healthy, as the bones respond to stress by getting stronger in order to deal with the repetitive impact of it.
This is a great benefit for the lower body, but if running is the only exercise you do, you may want to lift weights to train your upper body for overall balance. However, running can help improve bone density, which is of great benefit as we age.
4. Risk of injury
Repetitive stress on the body has its positive side, but there is also a negative side.
In a 2018 study, the incidence among runners was 62.4%, while in a 2020 study it was closer to 30%.
But either way, running can take its toll. The injury may be acute, such as an ankle sprain, or chronic, such as stress fractures and shin splints.
Unfortunately, novice runners often get injured more often than experienced professional runners.
Knowing how to avoid over-running and listening to your body when it needs rest can help reduce your risk of injury, as do stretching and recovery exercises properly between workouts.
5. You will become a calorie burner and an eating machine
Running is a high-intensity exercise and burns a lot of calories, which is great news for anyone trying to lose weight.
The body burns calories at a higher rate for a period of time after you finish exercising, especially after a high-intensity workout.
Running can lead to overeating if the body is exhausted, so a small snack rich in protein and whole carbs right after your run can help stave off excessive ‘runner’s hunger’.
6. Strengthening the legs
Running strengthens the legs (the quadriceps muscle, hamstrings, and calf muscles), as well as the thighs and buttocks. It also strengthens the muscles of the inner thighs, stomach muscles and shoulders, but the muscles of the large hips and legs get the most benefit from it.
Try running on a variety of surfaces (track, dirt track, and asphalt) to get a variety of muscle stress, which can help you not only avoid injury, but also build a more balanced strength. Transverse hills also benefit the body to become stronger.
7. You will need comprehensive training
Running is one of the most beneficial forms of exercise, but if you don’t do other activities as well, you risk muscle imbalance and potential injury.
Lifting weights is one of the best options because it can strengthen the bones of your upper body and improve your balance, fitness, and general body posture.
Strengthening the legs with unstable or single-leg exercises such as single-leg squats and others can help strengthen the stable muscles of the hips and eliminate any muscle imbalances.
Participating in a low-impact or no-impact activity such as yoga, indoor cycling or swimming helps maintain a high level of fitness while giving bones and joints a break from the impact of running.
8. You will sleep like a baby
Studies show that sleep disturbances and daytime sleepiness in runners are less than in non-runners. However, running at a moderate intensity may be better for improving sleep quality than running vigorously.
9. Improve mental health and mood
Studies have shown many links between running and improving mental health and mood.
Although any running will provide these benefits, running outside may provide more benefits.
Running outside is a great excuse to get away from your desk or your endless to-do list. Fresh air is good for your lungs, brain, and feelings. The runner’s navigating his path stimulates the mind-body connection and adds an element of play.
In addition, boosting vitamin D from the sun can benefit the immune system, eye health, and bone health.
Conclusion
No one form of exercise is the only one you’ll ever need, but if you’re looking for a strong body and an endorphin boost, running is close to perfect.
If you are new to running, start small, progress carefully, and listen to your body. Work out a bit for balance, and eat a generally nutritious diet. To get the best fit runner body for you.
Source:
Clifton, T. (2021, September 3). What Is a Runner’s Body? It’s More Than a Look. Retrieved from healthline: https://www.healthline.com/health/fitness/runners-body