If you have too little body fat, your body will break down muscle and other essential tissues, which is unhealthy as well as damaging to your running performance. So the trick is to find an equilibrium weight which keeps you trim and healthy, and without making you too thin. ![]() After Running For 15 Years, I Made This Change and Finally Lost Weight. What happens when weight loss stops? Here are five reasons why that might not be your best approach. Week 6 Monday: 1-mile W, 2-mile R Tuesday: Off or XT Wednesday: 1/2-mile W, 2 1/2-mile R Thursday: Off or XT Friday: 1-mile W, 2-mile R Saturday: 3-mile R. Running especially comes with a host of health benefits: It can give you more energy, boost. Great discussion on the weight loss and the term Fat burning zone is not a myth but needs some more advise on it. FREE DIET AND WEIGHT LOSS JOURNAL. Create a Goal, Track Food, Log Activity & See Progress! Trusted by over 6 million users. There are two basic ways to estimate whether you need to lose weight. But everybody (and every body) is different, so there are no hard and fast rules. Body mass index (BMI)The most common way to think about whether you are overweight is to look at your body mass index (BMI). You may weigh a lot for your height because you have excess fat (which might be a problem). Also, this BMI scale is only suitable for adults aged 2. Percentage body fat. In addition to comparing your weight with your height, you can also look at your percentage body fat. However, your body fat can be approximated in a number of other ways, including measuring the ratio of your waist to your hips, using callipers to measure your near- surface body fat, or using equipment which estimates your fat by measuring your electrical resistance. ![]() For example, you can buy bathroom scales which estimate your body fat by measuring your electrical resistance. According to the American Council on Exercise, body fat levels of greater than 2. Table 6. 9 Implications of percentage body fat. Women. Men. Minimum level of fat. Athletes. 14- 2. 0%6- 1. Fit 2. 1- 2. 4%1. Acceptable. 25- 3. Obese. 32% plus. 25% plus. Losing weight. Lots of us start running because we want to “lose weight”. This can lead to poor health, including heart disease and diabetes and reduced life expectancy. Runners benefit from a virtuous circle of weight loss, increased self- esteem, improved performance and commitment to a healthier lifestyle. Running is an ideal way of losing fat and improving your appearance. Conversely, weight loss is an effective way to improve your running. Because muscle is made up of protein, which is heavier than fat, many people who begin to exercise find that they actually increase their weight, at least at first, as they build up their muscles, even though they are losing body fat. So despite increasing their weight, they are still achieving their goals of improving their appearance and reducing their body fat. It is therefore important to be clear about what you are really trying to achieve. This straightforward principle has some important implications. Eating and drinking fewer calories. Most diets are aimed at getting you to eat fewer calories. It is also diuretic (which means it makes you pee), contributing to dehydration. In children, it is thought by some people that refined sugar is associated with hyperactivity, though there is little compelling evidence for this. This is not primarily a book about dieting. There may also be a marginal impact on your metabolism from changing what you eat. In particular, you should not aim to lose more than . We will not burn more calories by going deliberately slowly. As we shall see in Chapters 9 and 1. Whatever you may have been told to the contrary, it is not true that you will lose more fat, or more weight, by running more slowly. Running - Wikipedia. Video of human running action. Running is a method of terrestrial locomotion allowing humans and other animals to move rapidly on foot. Running is a type of gait characterized by an aerial phase in which all feet are above the ground (though there are exceptions. This is in contrast to walking, where one foot is always in contact with the ground, the legs are kept mostly straight and the center of gravity vaults over the stance leg or legs in an inverted pendulum fashion. Records of competitive racing date back to the Tailteann Games in Ireland in 1. BCE. Running has been described as the world's most accessible sport. Further evidence from observation of modern- day hunting practice also indicated this likelihood (Carrier et al. Walker & Leakey 1. Nariokotome Skeleton provided further evidence for the Carrier theory. The Tailteann Games, an Irish sporting festival in honor of the goddess Tailtiu, dates back to 1. BCE, and is one of the earliest records of competitive running. Seeing that they were always moving and running, from their running nature they were called Gods or runners (Thus, Theontas).. Running kinematic description. Running gait can be divided into two phases in regard to the lower extremity: stance and swing. Due to the continuous nature of running gait, no certain point is assumed to be the beginning. However, for simplicity it will be assumed that absorption and footstrike mark the beginning of the running cycle in a body already in motion. Footstrike occurs when a plantar portion of the foot makes initial contact with the ground. Common footstrike types include forefoot, midfoot and heel strike types. During this time the hip joint is undergoing extension from being in maximal flexion from the previous swing phase. For proper force absorption, the knee joint should be flexed upon footstrike and the ankle should be slightly in front of the body. Absorption of forces continues as the body moves from footstrike to midstance due to vertical propulsion from the toe- off during a previous gait cycle. Midstance. Midstance is defined as the time at which the lower extremity limb of focus is in knee flexion directly underneath the trunk, pelvis and hips. It is at this point that propulsion begins to occur as the hips undergo hip extension, the knee joint undergoes extension and the ankle undergoes plantar flexion. Propulsion continues until the leg is extended behind the body and toe off occurs. This involves maximal hip extension, knee extension and plantar flexion for the subject, resulting in the body being pushed forward from this motion and the ankle/foot leaves the ground as initial swing begins. Propulsion phase. Most recent research, particularly regarding the footstrike debate, has focused solely on the absorption phases for injury identification and prevention purposes. The propulsion phase of running involves the movement beginning at midstance until toe off. As the hip extensors change from reciporatory inhibitors to primary muscle movers, the lower extremity is brought back toward the ground, although aided greatly by the stretch reflex and gravity. This phase can be only a continuation of momentum from the stretch reflex reaction to hip flexion, gravity and light hip extension with a heel strike, which does little to provide force absorption through the ankle joint. Hip extension pulls the ground underneath the body, thereby pulling the runner forward. During midstance, the knee should be in some degree of knee flexion due to elastic loading from the absorption and footstrike phases to preserve forward momentum. All three joints perform the final propulsive movements during toe- off. This can either occur by releasing the elastic load from an earlier mid/forefoot strike or concentrically contracting from a heel strike. With a forefoot strike, both the ankle and knee joints will release their stored elastic energy from the footstrike/absorption phase. At the same time, the knee flexors and stretch reflex pull the knee back into flexion, adding to a pulling motion on the ground and beginning the initial swing phase. The hip extensors extend to maximum, adding the forces pulling and pushing off of the ground. The movement and momentum generated by the hip extensors also contributes to knee flexion and the beginning of the initial swing phase. Swing phase. Initial swing is the response of both stretch reflexes and concentric movements to the propulsion movements of the body. Hip flexion and knee flexion occur beginning the return of the limb to the starting position and setting up for another footstrike. Initial swing ends at midswing, when the limb is again directly underneath the trunk, pelvis and hip with the knee joint flexed and hip flexion continuing. Terminal swing then begins as hip flexion continues to the point of activation of the stretch reflex of the hip extensors. The knee begins to extend slightly as it swings to the anterior portion of the body. The foot then makes contact with the ground with footstrike, completing the running cycle of one side of the lower extremity. Each limb of the lower extremity works opposite to the other. When one side is in toe- off/propulsion, the other hand is in the swing/recovery phase preparing for footstrike. As the footstrike of the one hand occurs, initial swing continues. The opposing limbs meet with one in midstance and midswing, beginning the propulsion and terminal swing phases. Upper extremity function. Upper extremity function serves mainly in providing balance in conjunction with the opposing side of the lower extremity. It mainly serves as a balance point from which the limbs are anchored. Thus trunk motion should remain mostly stable with little motion except for slight rotation as excessive movement would contribute to transverse motion and wasted energy. Mechanics of Propulsion. Recent research into various forms of running has focused on the differences, in the potential injury risks and shock absorption capabilities between heel and mid/forefoot footstrikes. It has been shown that heel striking is generally associated with higher rates of injury and impact due to inefficient shock absorption and inefficient biomechanical compensations for these forces. Since bones cannot disperse forces easily, the forces transmitted to other parts of the body, including ligaments, joints and bones in the rest of the lower extremity all the way up to the lower back. Excessive amounts of compensation over time have been linked to higher risk of injuries in those joints as well as the muscles involved in those motions. However, even among elite athletes there are variations in self selected footstrike types. This brings up the question as to how heel striking elite distance runners are able to keep up such high paces with a supposedly inefficient and injurious foot strike technique. Stride length, hip and knee function. Biomechanical factors associated with elite runners include increased hip function, use and stride length over recreational runners. The hip extensors and hip extension have been linked to more powerful knee extension during toe- off, which contributes to propulsion. It also makes it easier for the runner to avoid landing the foot in front of the center of mass and the resultant braking effect. While upright posture is essential, a runner should maintain a relaxed frame and use his/her core to keep posture upright and stable. This helps prevent injury as long as the body is neither rigid nor tense. The most common running mistakes are tilting the chin up and scrunching shoulders. The main difference between long- and short- distance runners is the length of stride rather than the rate of stride. Running is often measured in terms of pace. Fast stride rates coincide with the rate one pumps one's arms. The faster one's arms move up and down, parallel with the body, the faster the rate of stride. Different types of stride are necessary for different types of running. When sprinting, runners stay on their toes bringing their legs up, using shorter and faster strides. Long distance runners tend to have more relaxed strides that vary. Benefits of running. Cardiovascular benefits. While there exists the potential for injury while running (just as there is in any sport), there are many benefits. Some of these benefits include potential weight loss, improved cardiovascular and respiratory health (reducing the risk of cardiovascular and respiratory diseases), improved cardiovascular fitness, reduced total blood cholesterol, strengthening of bones (and potentially increased bone density), possible strengthening of the immune system and an improved self- esteem and emotional state. Research suggests that for the person of average weight, they will burn approximately 1. You will continue to burn an increased level of calories for a short time after the run. For new runners, it takes time to get into shape. The key is consistency and a slow increase in speed and distance. If a runner is gasping for breath or feels exhausted while running, it may be beneficial to slow down or try a shorter distance for a few weeks. If a runner feels that the pace or distance is no longer challenging, then the runner may want to speed up or run farther. A recent study published in Cell Metabolism has also linked running with improved memory and learning skills. Change in running volume may lead to development of patellofemoral pain syndrome, iliotibial band syndrome, patellar tendinopathy, plica syndrome, and medial tibial stress syndrome. Change in running pace may cause Achilles Tendinitis, gastrocnemius injuries, and plantar fasciitis. Runners generally attempt to minimize these injuries by warming up before exercise. The problem with running on concrete is that the body adjusts to this flat surface running, and some of the muscles will become weaker, along with the added impact of running on a harder surface. Therefore, it is advised to change terrain occasionally – such as trail, beach, or grass running.
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