Some time ago, a runner asked Xiaobian: “I keep running every day, but my body is getting weaker and weaker, and I even feel that my muscles are decreasing!” It’s really hard

.

In fact, our muscles are very important for us to get the best results! Strong muscles can absorb more impact, protect our bones, ligaments and meridians, and avoid injuries

.

The blood circulation of the human body mainly depends on the contraction of the heart to transport the blood to all parts of the body

.

When our muscles are more developed, the muscle contraction will be more powerful, which will better promote the body’s blood circulation, so that the blood in the vein flows back to the heart

.

Especially the legs and feet that are far away from our heart

.

Doesn’t it mean that running can strengthen the body? Why do I lose muscle when I run? How can we solve this problem? Do you lose muscle when you run? The topic of whether running will lose muscle bothers many people

.

Some people will say, “you see, marathon athletes are so thin, it means that their muscles are not developed!” Indeed, if the sprinters and long-distance runners are put together, the difference between the two types of people’s physique will come out

.

The sprinters are muscular, while the long-distance runners are thin

.

Many people who advocate strength training also say that running less, because running more will lose muscle

.

So, does running really lose muscle? Marathon athletes do look very thin, but they are not really thin

.

They are thin for two reasons: their fat content is very low, and fat is a great burden for long-time running

.

Only with a low percentage of body fat, can lighter weight gain an advantage in running

.

After years of training, marathon athletes have formed the characteristics of slender muscle fiber, that is, the proportion of slow muscle fiber is high, and the proportion of fast muscle fiber is low

.

The slow muscle fiber is not characterized by the muscle volume, but by the high capillary density in the muscle, which is red under the microscope, so the slow muscle fiber is also called red muscle fiber, while the fast muscle fiber is characterized by the relatively developed muscle volume, which is white under the microscope, so it is also called white muscle fiber

.

In other words, long-term involvement in long-distance running will promote the transformation of body muscle fibers from fast muscle fibers to slow muscle fibers, and eventually form a slender muscle type suitable for long-distance running; while long-term involvement in strength training will make the fast muscle fibers develop effectively, showing that the muscle volume is relatively large

.

Therefore, there is no practical significance to compare different muscle types

.

Marathoners can’t lift heavy weights, and bodybuilders can’t run fast and far

.

Running forms a specific type of muscle

.

Some people will say that running loses muscle because running consumes protein, and the main material of muscle is protein, so running loses muscle

.

Does that make sense? The main energy supply materials during exercise are sugar and fat, and the energy supply ratio of protein is very small

.

Only in long-term and high-intensity exercise, a small amount of protein will be consumed, which is one of them

.

Even if you really consume a certain amount of protein, that is, a certain amount of muscle, you can supplement protein and repair muscle through diet after exercise

.

Through this process, muscle will become more solid and developed! This also explains why our muscles react a lot after the first race, but when we run again, our muscles react less

.

Because by running, your muscles are stimulated and strengthened

.

Core muscle group training refers to the important muscle group, transverse abdominal muscle, pelvic floor muscle and lower back muscle, which are located in the front and back of the abdomen around the body and responsible for protecting the stability of the spine

.

All Pilates’ movement power comes from this body center

.

If the core muscle group is not well exercised, no matter how other parts are exercised, the whole person does not seem to be in the state

.

Scientists have found that if you don’t have a strong core, you can’t run your best

.

With the help of local movement of training core muscle group, it can not only reduce fat accumulation, but also strengthen the muscle endurance of core muscle group, help core muscle group support upper body more effectively, and achieve the purpose of improving posture

.

1

.

Accelerate when you expand your stride or increase your stride frequency to accelerate, you need your lower abdominal muscles (including transverse and rectus abdominis and lower back muscles) to work for you

.

The stronger and more stable these muscles are, the more strength and speed you can get when you push

.

2

.

The uphill gluteal muscles and the lower abdominal muscles support the pelvis, which connects the leg muscles needed for the uphill

.

If the core muscle group is strong enough, the legs will have a smooth plane to borrow force, so as to achieve a more powerful climb

.

As you move your leg forward, the hip flexors, such as the rectus femoris, pull the pelvis up

.

When you push on the ground, you need the hip muscles and the back key of the leg to work

.

3

.

Downhill when you are galloping down the slope, you need strong hip muscles to help you absorb the impact and counteract the forward momentum

.

Downhill will bring you the enjoyment of speed, but if your core muscles do not have enough strength to control your movement, your quadriceps and knee will bear extra weight, which may lead to fatigue, pain, and even injury

.

No matter what the age of the runner, few people try to exercise the muscles outside the legs

.

However, in daily training, regular arrangement of a series of simple upper body strength exercises will effectively improve the trainer’s running ability

.

Do you lose muscle by running? Welcome to share your message~

.