click ☝ Blue word, focus on Hui run, long-term engaged in a sport, and practice to a relatively good level, people’s body appearance will show specific characteristics, this feature is called “training trace”

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Therefore, birds of a feather flock together and people flock together

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Because runners have been engaged in running for a long time, they will show similar characteristics in appearance and body shape

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Skinny running is a long-term endurance exercise to overcome their own weight

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Big weight means that every time they take off, it will be more difficult, and every time they land, they will also be subject to greater ground reaction force, so they are more likely to be injured

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Only when they are light in weight, they will get biomechanical advantages, so the basic morphological characteristics of runners are that they look thinner

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In fact, 90% of the people just started running for the purpose of losing weight

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From running a few hundred meters to wheezing, to losing weight, to becoming a marathon enthusiast, I believe many runners have evolved along this path, so it can be said that running is one of the best weight loss exercises

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Of course, a runner’s “thin” is not a pure “bony feeling”, but a “lean” state with less fat but not low muscle content, that is to say, a runner’s “thin is thin, with muscle” physical state

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In fact, even elite runners should not pursue low weight excessively

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Too low weight is easy to be accompanied by muscle loss, and they will feel tired when they start running

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Being fat is certainly not fast, but being absolutely thin is not necessarily fast

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For elite runners, strength training should be used to maintain proper muscle content, so as to improve running economy

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With less abdominal fat, it’s easy to get a variety of abdominal lines, such as Mermaid line, vest line, Sichuan line and so on

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80% of them are presented by reducing abdominal fat and 20% by abdominal muscle training

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Fat reduction has no local selectivity

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That is to say, when a person becomes thinner, his or her face becomes smaller, his or her abdominal fat is less, and his or her thighs and legs are thinner

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Therefore, runners have less abdominal fat, so they are more likely to show obvious abdominal muscle lines rather than a “unity” muscle

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Of course, the easiest place for people to gain meat is the abdomen, so when people lose weight, the reduction of abdominal muscle fat is more obvious

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Less belly swimming circle not only makes people look better, but also means a significant improvement in health

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Because fat accumulation in the abdomen is very easy to cause insulin resistance and metabolic syndrome, which will lead to the increase of blood glucose, blood pressure and blood lipid

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With the reduction of abdominal fat, these metabolic problems will also be significantly improved, so weight loss is not just a way for us to lose weight Better look, the key is to make us healthier

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The upper arm is strong and strong

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If you think that running is running with legs, you are too out

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Running is a whole body exercise with lower limbs as the main body

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The upper limbs play an important role in maintaining balance and helping to exert force

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As fast as you run, the legs will be strong, and as strong as the legs are, the upper limbs will be strong

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So although elite runners’ upper limbs are not as muscular as bodybuilders, their upper limbs are still strong and muscular

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If you look at the upper limbs of kipchogg, Becker and big Jackie, you will know how powerful their upper limbs are, so runners must not neglect the upper limb strength training

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It’s a little cocky

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We call it the engine of lower limbs

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The gluteal muscle is one of the thickest and most developed muscles in the human body

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The powerful gluteal muscle plays an important role in pushing and stretching

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Many runners think that the main power generating muscle in running is quadriceps femoris, which is not comprehensive

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In fact, the rear muscles of the lower limbs, including gluteus maximus, hamstring muscles of the posterior thigh group and calf muscles, are the most important muscles in running, so the gluteus muscles of runners are relatively developed

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Because endurance exercise and strength exercise can make muscle develop in different directions, strength exercise can make muscle fiber significantly thicker, thus increasing the cross-sectional area of muscle

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Endurance exercise has a weak effect on muscle thickening, but the capillary density of muscle will increase significantly, which is conducive to oxygen metabolism

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Therefore, the gluteal muscles of middle and long distance runners are generally not as developed as sprinters

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However, compared with sprinters, the gluteal muscles of runners are much more developed than those of non exercisers, which is also the reflection of long-term training

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Of course, runners should also pay attention to strengthen their gluteal muscle training, which is of great significance to enhance running performance and reduce the burden of knee joint

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Because the body fat content of the long lower limb runners is less, the fat of their legs, including thighs and calves, is not much, so it seems that the lower limbs are slender and straight, so the runner’s leg shape is still very good-looking, wearing pants shows the leg shape shows the figure

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The quadriceps femoris of thigh is developed

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The front of thigh is mainly composed of quadriceps femoris

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Quadriceps femoris is a powerful muscle to extend the knee

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It is very important for running

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Quadriceps femoris is composed of several muscles, including lateral femoris, medial femoris, intermediate femoris and rectus femoris

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If the muscle strength of the lateral muscle bundle of the quadriceps is significantly stronger than that of the medial muscle bundle, it will produce an outward pull on the patella, leading to the tendency of patella derailment, and then friction with the femoral edge

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As we can see from the figure below, the medial head of quadriceps femoris of beginners and white runners is obviously underdeveloped

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Not only can we not see the muscle contour when relaxing, but also the muscle contour is not clear when exerting

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When running, quadriceps femoris force together, because the lateral femoris muscle strength is significantly stronger than the medial femoris muscle, it is easy to pull the patella to run outward, resulting in abnormal patellar movement trajectory

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Some runners with knee pain can find that the medial head of quadriceps muscle atrophy and move up on the side with knee pain

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In mature runners, the medial head of quadriceps femoris has a certain bulge when relaxing, and the muscle contour is more obvious when exerting, which means that the strength of medial and lateral femoris is more balanced, and promotes the normalization of patellar movement trajectory

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The figure below shows the shape of quadriceps femoris of elite runners whose performance is less than 3 hours

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It can be seen that when the quadriceps femoris is relaxed, the medial head of quadriceps femoris is very clear, while when the quadriceps femoris is forced, the medial head of quadriceps femoris is more obvious, and the position is very low, indicating that the medial head of quadriceps femoris is extremely developed, while those runners with underdeveloped medial muscle femoris are very high and unclear

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It is precisely because the elite runners have developed medial femoris, the patella is balanced by medial femoris and lateral femoris, the movement is smooth, there will be no abnormal friction with the femur, and they have less knee pain

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Many beginners, especially female beginners, worry that running will make their legs thick

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Which marathon athlete do you see with thick legs? So this kind of worry is totally unnecessary, on the contrary, the runner’s legs are tight, the lines are obvious, and they look very strong and slender

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Slender leg can play the advantage of Achilles tendon longer, so with the help of Achilles tendon itself lengthening and rebound can also get a certain forward power

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As an active and healthy lifestyle, long-term running can effectively change the bad posture, such as chest and hunchback, caused by sitting at the desk for a long time, and make you look straight

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For the neck discomfort and low back pain caused by the desk, running even has a direct alleviation effect

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Many people think that it is necessary to do targeted neck and lower back pain rehabilitation training in order to relieve neck and lower back pain, but it is not necessarily

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Jogging is also one of the important methods in many countries’ back discomfort rehabilitation guidelines

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It’s often said that some great runners look pale and old

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It’s true that if they run too much, they don’t recover enough, and they don’t eat so well, this may happen, but in fact it’s rare.

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