How Running Changes Your Body in Weird and Serious Ways

How Running Changes Your Body in Surprising Ways

Running is one of the most accessible and effective forms of exercise. It requires little equipment while torching calories and improving cardiovascular health. However, daily running can also have some strange effects on your body that you may not expect.

From runner's face to dead butt syndrome, running can transform your body's appearance, systems, and performance. Understanding these weird adaptations can help you prepare for the impacts of a running regimen.

Runner's Face

You may notice some runners have a very gaunt, chiseled facial appearance with sunken cheeks and intense tan lines across the forehead. This "runner's face" develops from a combination of factors:

• Calorie deficit from high mileage burns fat, including in the face
• Dehydration from long distances makes the face look thinner
• Sun exposure creates darkened skin and lines
• G-forces from running can cause fat loss over time

Runner's face is harmless, though sun protection helps minimize wrinkling. Consuming enough calories is key to prevent excess thinning.

Black Toenails

It's not unusual for dedicated runners to frequently deal with ugly black toenails. The constant pounding causes blood to pool underneath the nail bed. This hematoma leads to blackening and eventual nail loss.

Well-fitted running shoes with enough toe box room can help prevent black toes. Taping toes together limits impact. however, thick toenails may still fall off eventually.

Dead Butt Syndrome

"Dead butt syndrome" refers to the flattened, saggy appearance runners' bottoms can take on. Though not an actual medical condition, it stems from muscle imbalances.

The quadriceps muscles in the front of the thigh get overdeveloped from running. Your gluteal muscles adapt less since running uses them less. This muscle imbalance leads to a flattened backside.

Targeted strength training to work the glutes can help counter dead butt syndrome's effects.

Runner's Trots

Many runners know the struggle of needing a bathroom break mid-run. The physical jostling coupled with digestion ramping up oxygen needs can induce urgent bowel movements.

"Runner's trots" are your body's way of lightening the load of digestion before physical exertion. Preventive tips include:

• Avoid big meals or certain foods before running
• Stay hydrated and get enough fiber
• Time caffeine wisely as it stimulates bowels
• Chat with a doctor if it keeps occurring

Loss of Periods

Female runners logging high weekly mileage during training may experience irregularities or loss of their monthly menstrual period. This can result from low body fat levels altering hormone production.

It's known as hypothalamic amenorrhea when less than 10% body fat causes decreased estrogen and progesterone. Losing periods is the body's way of conserving energy from potential pregnancy.

Eating enough calories for your activity level can help maintain a healthy weight and hormone balance.

Runner's High

This is one weird running effect most are happy to experience. As you run, your body releases endorphins which interact with brain receptors to produce euphoric feelings.

Experiencing the "runner's high" provides positive reinforcement to keep running through discomfort. It's an example of the mind-body connection maximizing physical performance.

Masked Injuries

Runners are notorious for trying to push through pain and injuries due to the release of endorphins. This can lead to masking acute injuries like stress fractures or tendonitis.

It's crucial to tune into pain signals and modify training to heal properly. Ignoring early symptoms can exacerbate overuse injuries.

Gastrointestinal Tract Changes

Studies show that intense endurance running can alter your gastrointestinal system long term by:

• Increasing blood flow to the colon
• Altering motility patterns
• Increasing microtears and permeability

These GI changes from running may help explain common runner's diarrhea and urgency. Always discuss persistent GI issues with your physician.

Suppressed Immune System

Runners undergoing heavy training loads have an increased risk of illness like upper respiratory infections. Exercise strenuously taxes the immune system.

Marathon runners also exhibit temporary immune changes after racing. Avoiding overtraining, staying fueled, and getting proper rest all help maintain your body's defenses.

Increased Bone Density

Here's a change runners can celebrate - running strengthens bones! The impact provides osteogenic stimulation to build bone mineral density.

Runners have up to 40% lower fracture risk versus non-runners. Running is an ideal weight-bearing activity to stave off osteoporosis.

Growth Hormone Release

Vigorous running causes the pituitary gland to release growth hormone. This peptide is responsible for muscle growth and tissue repair.

Elevated growth hormone from running helps develop lean muscle mass. It also plays a role in fat burning by utilizing stored fat for energy.

Shock Absorber Calf Muscles

Check out the calves on a dedicated runner - they are likely massive. The gastrocnemius calf muscle adapts to the constant pounding of 140+ strides per minute.

Your calves strengthen and enlarge to provide shock absorption and propulsion with each step. The anterior tibialis muscle also bulks up to stabilize the ankle.

Foot Size Increase

Logging heavy mileage month after month can cause your feet to permanently grow half a size or more. The pounding expands tissues and joints.

Wider toe boxes accommodate swelling and splaying. You may need to upsize running shoes every few months to prevent black toenails and discomfort.

Decreased Libido

Between intense training, fatigue, and hormone changes, both male and female runners can experience lowered sex drive.

Heavy training elevates cortisol and lowers testosterone. Inadequate calories and body fat percentage also reduce estrogen. But proper rest and fueling helps restore libido.

Key Precautions for New Runners

Those new to running should ease into a program gradually to allow the body to adapt without injury. Consider these tips:

• Start with a walking and running mix before full running
• Limit total weekly mileage increases to 10% or less
• Run every other day rather than daily when starting out
• Replace running shoes around 300-500 miles
• Listen to pain signals and take rest days when needed

Ramping up too quickly without building an aerobic base is a recipe for burnout. Patience and consistency will pay off with running gains.

How Running Impacts Your Heart

With healthy adaptation, the consistent aerobic exercise of running produces these benefits to your cardiovascular system:

• Lower resting heart rate
• Strengthened heart muscle contraction
• Increased stroke volume and oxygen circulation
• Expanded lung capacity
• Lower blood pressure
• Improved cholesterol profile

However, unchecked overtraining can lead to arrhythmias, palpitations, and heart damage. A gradual increase in mileage allows your heart to keep up.

Long-Term Joint Changes

Running long distances over many years increases your risk of certain joint issues including:

• Arthritis - Especially in knees, hips, ankles
• Bursitis - Knee, hip, and other bursa can get inflamed
• Tendinitis - Achilles tendon, patellar tendon, etc.
• Plantar fasciitis - Bottom of the foot pain

Staying conditioned, crosstraining, and getting orthotics can help take pressure off joints. Weight loss also reduces joint impact.

The Takeaway on Running's Effects on Your Body

Running delivers incredible health benefits but also stresses the body in extreme ways. Staying mindful of the weird adaptations allows you to respond appropriately.

Negative changes like runner's trots or black toenails are manageable. More serious impacts on immunity or hormones warrant discussing with your doctor.

Listening to your body's signals, training smarter, fueling adequately, and getting enough rest will enable you to run safely for life.

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.