The long distances burn substantial calories, and sprint intervals build lean muscle. This intense regimen transforms marathoners' bodies into optimized running machines. So through their intense commitment to running, marathoners sculpt ultra-fit, super-lean bodies.
Runners tend to have a leaner, more natural-looking physique because their training primarily focuses on endurance and cardiovascular health, which burns fat efficiently and tones muscles without adding bulk.
Generally speaking, runners are very skinny due to the way they train. After long runs, the body depletes its glycogen reserves and uses fat as a source of energy. This results in more efficient and endurance but leaner muscles.
Middle-distance runners are the slimmest, and have a narrow trunk and little subcutaneous fat. The physique of sprinters and long-distance runners is dominated by mesomorphy, while middle-distance runners are mesomorph-ectomorph.
In my experience, some runners tend to look gaunt when they get older. That's because they are extremely thin, and they stay extremely thin, and you lose fat in your face, and the fat redistributes around your face a bit, and when you are extremely thin that loss of fat in the face shows more.
Despite claims from a viral TikTok video, there's no evidence that running accelerates skin aging. Other factors –– such as prolonged sun exposure while running –– may cause skin changes such as wrinkles and sagging. Follow skincare tips –– including wearing sunscreen and UV-protective clothing –– for running workouts.
And that comes down to obvious things like superior cardiovascular efficiency, but in the case of distance runners, particularly male distance runners, we're seeing significantly higher levels of testosterone, which leads to a remarkably higher sex drive.
Most previous studies suggested that the age of peak performance in ultra-marathons lies between 30 to 49 years for men and between 30 to 54 years for women [3,4,13,17,45]. However, our result is more in the suggested range of marathon peak performance age of 25 to 35 years for men and women [11,[14] [15] [16]. ...
Endomorph body types represent people who are generally unhealthy. Yes, those with an endomorph body type by definition have higher levels of body fat, but that body fat can be lost through proper diet and exercise.
Many elite runners incorporate weightlifting exercises, such as squats and lunges, into their training routine to improve their performance. It's actually more surprising to find an elite runner who doesn't lift weights!
Jensen says a person who runs but also eats a poor diet “could indeed keep their paunch” if their genes predispose them to carry excess fat in their midsection, and Church agrees. “In general, if you eat poorly, you tend to put weight on in your belly,” he says. (Ditto if you drink a lot of alcohol, he adds.)
You will have stronger legs from running
When we run, we use all the muscles in our legs, big and small. If you are new to running, you might be surprised by how quickly you start to develop lean muscle in your legs and the speed at which you build endurance.
The average age to run an ultramarathon for the first time was 36, which has held fast for decades. The second most common age to do an ultra for the first time was 40 and the average participant was 43.
Hormones like estrogen and progesterone play crucial roles in how our bodies store fat and develop breast tissue. For many female runners, higher levels of physical activity and specific exercise habits can lead to lower body fat percentages, which often results in less breast tissue development.
In marathon runners, Marc et al [8] identified the most appropriate profiles and conditions to realize optimal performance. They found, at this time, that optimal BMI for men was 19.8 kg. m−2, and for the 10 best performers of all time a BMI range between 17.5 and 20.7 kg. m−2.
The anthropometric literature shows that the center of mass in blacks is 3 percent higher above the ground than in whites. This means that blacks hold a 1.5 percent speed advantage in running, and whites hold a 1.5 percent speed advantage in swimming.
Apple shape
People with a so-called “apple” body shape carry more weight around their midsections. Having a full waistline, or “abdominal obesity,” can be a red flag that you may be at risk for conditions like heart disease and diabetes.
Endomorphs should eat more protein to promote muscle growth, lower total calorie intake to lose fat, and reduce unhealthy carbs. The goal is to keep the body in a fat-burning state rather than a fat-storing state.
In addition, endomorphs may experience a challenge when trying to gain muscle mass. The reason that excess body fat causes the hormone estrogen to be released. The resulting increase in estrogen levels tends to lower levels of muscle-building hormones like testosterone.
Researchers found the average age of death for the study participants overall was 73, but the average age for the surviving elite runners was 77.
Only 6% of the world population is running,, If you manage to run 5km, you belong to the top 10%,,, The average 5km time for women is 36:24,,,, The average 5km time for men is 31:18,,,, Maybe you are better than you think.
Compared with participants who were sedentary, those who were highly active were found to have telomere lengths representing a biological age of 9 years less, and a biological age of 7 years less compared with those who were moderately active.
Does running make your legs stronger? Yes, running strengthens the leg muscles, tendons, and bones, improving overall leg strength and power. The repetitive impact forces during running stimulate muscle growth and development, while the continuous use of the leg muscles enhances their strength and endurance.
Bone Resorption: Facial bones gradually lose density, offering less support to the skin. Volume Loss: Reduction in muscle mass and skin thickness further contributes to a gaunt look. Gravity: Over time, gravity pulls on the skin, exacerbating sagging.
“Taller individuals burn more energy, but they also tend to have bigger muscles that can generate more power and store more fuel, while shorter individuals tend to be more efficient,” Matty says. “The key point though relates to training, and the more you train the more you can overcome your disadvantages.”