What is a Runner's Body?
The phrase a runners body conjures up strong mental images likely lean, chiseled frames pounding the pavement with ease for miles. But serious daily runners know the reality often diverges from this perfect aesthetic ideal.
Running consistently for long distances or times transforms your body both visually and physiologically to meet increased physical demands. Adaptations span from muscle development to bone density changes to cardio improvements enabling better endurance.
Key Physical Attributes of a Runner's Body
While runners bodies span all shapes and sizes, some hallmark features found in seasoned veterans include:
- Lower than average BMI
- More muscle mass concentrated in lower half
- Increased lung capacity and heart efficiency
- Higher bone mineral density in certain areas
- Body fat percentage in lower range
5 Weird Things That Happen to Your Body When Running Every Day
Pounding pavement daily elicits some less well known effects beyond easier miles and faster race times. Here are 5 weird changes developing runners may experience:
Chronic Muscle Soreness and Fatigue
Runners expect occasional post-run muscle soreness, especially when upping mileage. But accumulative fatigue from overtraining sinks deep, preventing complete recovery between workouts.
Unabated heavy training stresses tissues until they weaken and break down, causing aches, stiffness, loss of running economy, and vulnerability to injury.
GI Issues Like Runner's Trots
Ever have an urgent bathroom stop midrun? Youre not alone. Up to 60% of distance athletes experience acute exercise-related diarrhea dubbed runners trots.
Contributing factors include circulation shifts decreasing gut motility, shake consumption, anxiety/stress, and intake of pre-workout caffeine/supplements. It usually resolves on its own post-exercise.
Dead Butt Syndrome
Unbalanced strength between hip and glute muscles alters running mechanics, overworking certain areas. This causes dead butt syndrome where your butt achingly burns after runs.
Weak glutes fatigue fast, forcing surrounding muscles to over-compensate causing imbalanceslinked to injury. Build glute strength to reactivate and prevent dead glutes.
Loss of Periods
Intensely exercising female runners often experience irregular or totally paused menstrual cycles. Energy deficits, weight loss, cortisol spikes, and low estrogen halt ovulation.
Loss of periods indicates hormonal issues in women indicative of RED-S syndrome. Eat more, reduce volume, and allow proper recovery to restore cycles.
Black Toenails
Few running souvenirs appear grosser than blackened, bruised toenails caused by repeat trauma. Pressure from long miles or steep descents pushes toes into shoe fronts.
Nails painfully hemorrhage under layers of keratin unable to escape, dying nail beds blackish-blue. Be proactive properly trim and file nails, wear appropriately fitted running shoes.
Preventing Running Injuries
Logging daily miles ups injury vulnerability without proper precautions. Running doesnt inherently damage bodies poor habits do. Prioritize these areas to stay healthy:
Allow Adequate Recovery
Rebound fully between runs so tissues repair stronger. Schedule rest days, easy efforts, cross-training, strength work, sleeping, fueling right, and massage as needed.
Strengthen Non-Running Muscles
Prevent imbalances overworking certain areas by maintaining total body fitness core, hips, glutes, ankles, etc. Lift 2-3x a week targeting runner weak points.
Perfect Running Form
Inefficient form wears down bodies quicker. Land midfoot, drive knees forward, pump arms bent 90 degrees, keep shoulders/neck/face relaxed. Maintain tall, aligned posture.
Wear Appropriate Running Shoes
Replace shoes every 300-500 miles. Visit specialty stores ensuring proper fits based on foot type, running style, and mileage. Consider shoes with ample cushioning.
Cross-Training for a Runner's Body
Expanding training beyond just running keeps running muscles healthy while building fuller athleticism. Mixing cross modalities also provides built-in recovery from high-impact training.
1. Cycling
Low impact cycling saves legs between runs while building strength otherwise untapped running. It also skyrockets cardio thresholds for greater endurance.
2. Swimming
Freestyle swimming engages the entire body with zero gravity stress, stabilizing shoulders, engaging core, and improving posture, mobility, and breath control.
3. Yoga
Yoga stretches chronically tight running muscles, realigning posture and body awareness lost running endless miles. The mind-body connection enhances running relaxation.
4. Strength Training
Lifting weights commensurate with ability level strengthens running weak points like glutes and intrinsic foot muscles, preventing injury while augmenting performance.
Nutrition Needs for a Runner's Body
Outpacing nutrient intake makes sustaining training unsustainable. Consistently meeting caloric needs ensures proper recovery and fuel reserves so runners feel their best on daily runs.
Carbohydrates to Fuel Running
Runners require extra carbs, about 60% of total calories, to replenish precious glycogen burned through high mileage. Spread intake evenly throughout the day.
Protein for Rebuilding Muscles
Runners need more protein aiding tissue repair from substantial impact. Shoot for 1.2-1.4 grams per kilogram bodyweight per day from lean meats, dairy, eggs, plant sources like beans/lentils.
Healthy Fats
Dont skimp on fats providing energy, supporting organs and hormone health, enabling nutrient absorption, and reducing inflammation from running stress. Enjoy nuts, seeds, fish, oils.
Hydration
Dehydration destroys running capacity and drains energy. Sip fluids constantly, opting for water and sport drinks. Notice color of urine as indicator of needs.
Listen to Your Body
Pay attention to signals like lingering soreness, fatigue, cravings, moodiness indicating overtraining or inadequate nutrition. Be flexible adjusting training and lifestyle for overall balance and sustainability.
FAQs
How Much Protein Does a Runner Need Daily?
Most runners require around 1.2-1.4 grams of protein per kilogram of body weight to support mileage demands. For a 150 pound runner, that equals between 82-99 grams of protein spread throughout the day.
What Causes Side Stitches When Running?
Side stitches result from diaphragm spasms, often from shallow breathing. Prevent them by slowing pace, fully exhaling, loosening torso, and training more core strength. Don’t eat large meals prior running.
How Soon After Running Should You Eat?
Fuel within 30-60 minutes post-run when insulin sensitivity makes glycogen storage most efficient. Combine carbs to restore energy like fruit with protein for repair like yogurt or eggs.
Can Runners Get Too Many Miles on Their Bodies?
Yes, accumulative mileage stresses body tissues until they breakdown. Monitor for declining race times, fatigue, and skyrocketing injury rates indicating overly high volume. Respect rest and recovery.
Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.
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