What is a runner’s body?

When you think of a runner’s body, you probably think of a specific body type: a tall, lean body. However, runners come in many shapes and sizes like everyone else, and each body will respond to training in its own way.

Even at the elite level, a sprinter’s body will look different from a marathoner’s, and a sprinter’s training will look very different from a distance runner’s.

Add in the countless fitness runners, bucket list marathoners, and those just trying to increase their endurance or burn some calories, and you have a wide range of silhouettes — what should be considered the “runner’s body.”

That said, building a running habit will affect your body, often in unexpected ways. Below, we’ll look at ways running can change your body — inside and out — when you start taking it seriously.

Here are 9 rules for body and running:

1. Build stamina

Running is cardio exercise — even athletes in other sports use it to build endurance.

Whether you run long, slow runs for staying power or practice sprints to increase your strength, running pushes your heart, lungs, and vascular system to increase your cardiovascular strength and endurance.

2. Reduces the risk of body diseases.

Running positively affects your blood pressure and circulation and significantly reduces the risk of dying from cardiovascular disease. But it reduces your risk of dying from any cause by about 27% (2).

3. Running strengthens your bones.

Running is a high-impact, weight-bearing activity, meaning that rhythmic pounding of the pavement stresses your bones in a way that can be very healthy. Your bones respond to stress by becoming stronger to handle repetitive impacts.

This is a profound benefit for your lower body, but if running is your only exercise, you may want to add some weightlifting for your upper body for overall balance. Still, running can help improve bone density, which is very beneficial as we age.

4. Risk of running.

Running is a popular form of exercise with many health benefits, but it also carries some risks, especially if not done properly. Here are some potential risks associated with running:

1. Injuries:
   1. Overuse injuries: These include stress fractures, tendonitis, and plantar fasciitis, often caused by repetitive stress on the body.
   1. Acute injuries: Such as sprains or strains, typically resulting from trips or falls.
2. Joint Stress: Running puts significant stress on the knees, ankles, and hips, which can exacerbate existing joint issues or lead to new problems, particularly in individuals with poor running form or improper footwear.
3. Heart Stress: While running is generally good for cardiovascular health, intense or prolonged sessions can be risky for individuals with undiagnosed heart conditions.
4. Dehydration and Heat Exhaustion: Especially in hot weather or when running long distances without adequate hydration.
5. Muscle Soreness: Known as delayed onset muscle soreness (DOMS), this can occur after intense or unfamiliar exercise routines.
6. Burnout and Fatigue: Overtraining without adequate rest can lead to physical and mental burnout.
7. Environmental Hazards: Runners may face risks from traffic, uneven terrain, or extreme weather conditions.

To mitigate these risks, it’s important to:

• Warm Up and Cool Down: Properly preparing the body for exercise and allowing it to recover afterward.
• Use Proper Footwear: Wearing shoes that provide appropriate support and cushioning.
• Listen to Your Body: Paying attention to signs of pain or fatigue and resting as needed.
• Gradually Increase Intensity: Avoiding sudden increases in distance or speed to reduce the risk of overuse injuries.
• Stay Hydrated: Drinking enough fluids before, during, and after running.
• Cross-Train: Incorporating other forms of exercise to strengthen different muscle groups and reduce repetitive stress.

By taking these precautions, you can enjoy the benefits of running while minimizing the risks.

5. You will become a calorie-torture and an eating machine.

Running is a high-intensity workout and burns a lot of calories, which is great news for anyone trying to lose weight (7).

Your body burns calories at a higher rate for a period of time after your workout—especially after a high-intensity workout.

When your body is depleted, however, it can be easy to overeat. Eating a small meal rich in protein and whole carbohydrates immediately after your run can help eliminate excessive “runner’s hunger.”

6. Legs will become stronger

Running works your legs — quads, hamstrings and calves — as well as your hips and glutes. Your inner thighs, abs, and shoulders help, but the big muscles in your hips and legs do most of the work.

Try running on different surfaces (track, trail, and asphalt) to vary the stress on these muscles, which can not only help you avoid injury but also build more balanced strength. Include occasional hills to get stronger.

7. Cross-train

Running is one of the most beneficial forms of exercise, but if you don’t do other activities as well, you may be putting yourself at risk for muscle imbalances and possible injury.

Weight lifting is one of the best options as it can strengthen your upper body bones and improve your overall posture, balance and body composition.

Strengthening your legs with static or single-leg exercises such as lunges or single-leg squats can help strengthen your hip stabilizer muscles and even out any muscle imbalances.

Participating in low- or no-impact activities like yoga, indoor cycling, or swimming can help keep your fitness level high while giving your bones and joints a break from the impact of running.

8. You will sleep like a baby

Studies suggest that runners experience fewer sleep disturbances and less daytime sleepiness than nonrunners. However, moderate-intensity running may be better for improving sleep quality than vigorous running (9, 10).

9. Mental health and mood will improve.

Studies have shown numerous links between ongoing and improved mental health and mood (11, 12).

And while any run will provide these benefits, running outdoors may offer even more (13)

Running outside is a great excuse to get away from your desk or your never-ending to-do list. Fresh air is good for your lungs, your brain and your mental state. Navigating your route stimulates your mind-body connection and adds an element of play.

Plus, the vitamin D boost from the sun can benefit your immune system, eye health, and bone health (14).