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Effects of Running on the Female Body

Women run to compete in races, to stay fit, or for the sheer love of running. There are records as old as 700 BC, where Women ran in ancient Greece to honor Greek goddess Hera.


As a Woman, Things you should know about running


To get most from your running routine, whether it is for fitness, weight loss fun, race, or performance, it is important to widen your knowledge with regards to proper training, health, and mainly nutrition. Frequent running can give many beneficial effects and make changes to the female body.


What does daily running do to the female body?


  • High-intensity anaerobic running is one of the most potent stimulators of growth hormone. The growth hormone contributes to stronger muscles which enhances your performance.

  • Fast running burns more calories than slow running. This helps to lose weight and can make you closer to your dream body.

  • Running helps you get healthy skin by stimulating circulation. You will notice that your skin will be clearer with a healthy glow. Running can help to transport oxygen and nutrients to the skin while flushing out waste products and byproducts of oxidative stress.

  • Running keeps you physically active while helping you to fight the effects of aging because it reduces stress.

  • Running releases endorphins which are “feel good” chemicals. Even just 30 minutes of running can improve your mood and fights stress and anxiety. A peaceful state of mind will definitely show in your outer appearance as you become more lively as well as physically fit.

  • Running improves the sensitivity to insulin and fights against insulin resistance. By increasing insulin sensitivity, running reduces the risk of getting type II diabetes by a significant percentage.

  • Heart disease and strokes are the main causes of premature death in women. Regular running is found to reduce the risk of heart disease and strokes in females. Running boosts the health of your vital organs such as the heart and lungs by improving circulation. This will improve your overall health.


How does running change the physical appearance of a woman?


Your physical appearance is largely dependent on your body composition. Body composition means how much of your body consists of water, bone, fat, lean muscle, and organs. Increasing lean muscle and decreasing subcutaneous fat is a key benefit that you gain with regular running.

However, your diet and genes play a major role in achieving your goal while running.

You should know that to have a healthy body you also have to have a healthy amount of fat in your body too. Fat helps to balance your hormone levels and most importantly gives you energy. So you should have a balanced muscle/fat ratio. Your body weight is determined by the energy you consume and the energy you burn.

If you have a regular balanced diet, you can easily go in calories deficits state, which means running can cause energy expenditure and promote fat loss.


What does running do to your calves?


Running works well on toning your calves and shins. Calf muscles are constantly in motion while running. Running will give you toned calves. Make sure you do dynamic stretching before you start running to enhance these effects and to prevent injuries.


Does running affect your thigh muscles?


Front of the thighs is composed of quadriceps and back of the thigh by hamstrings. Both of these muscle groups are well worked out while running. This allows fat burning and increasing lean muscle mass in your thighs, giving you a toned look.


Does running make your butt bigger?


Running can help you to sculpt your backside depending on which type of running you do. Your butt is mainly composed of gluteal muscles, pelvic bones, and fat.

Running targets mainly your legs and butt. The muscles which provide you through your run are quadriceps, hamstrings, calves, and glutes. Regular running will definitely get you a toned, fit body including a firm butt. However, running will not make your butt bigger unless you specifically work out on your glutes.

Marathon runners do not have big butts when compared to sprinters. Sprinters train their glutes by means of weight training to improve performance.



Can you lose arm and shoulder fat by running?


As running causes fat burning in the entire body, your arms will also get slimmer with time. However, you cannot spot reduce the fat in your arms. If you swing your arms while running, you can help more fat burning and toning of arms and shoulders. Weight training combined with running can help you to achieve more toned arms and shoulders.


Does running affect your belly fat?


Running helps to reduce fat from the entire body, provided there is a calorie deficit. Belly fat reduction is the most difficult and last to go. When you run regularly, you may notice while you lose fat from your body, your belly fat is reducing gradually too. Make sure you stick to a proper diet plan where you maintain that calorie deficit. Do exercises to work out your abdominal muscles to have a toned belly.


Does running affect your chest and breasts?


Running doesn’t shrink your breasts. If you do regular running and have a balanced diet with a calorie deficit, you may notice that your chest area will also become smaller with time, while you continue to lose fat from your body. Work out on your pectoral muscles, if you want a fuller look to your breasts.


Some Tips from our side


Tips to gain a bigger butt


Uphill sprint


As you lift your body weight up a slope, uphill sprints build muscle mass and power, thus making your glutes bigger. Speed training employs a technique called sprint loading, which increases the resistance in running workouts.

You can load a sprint by running hills or a staircase. Uphill sprints will make the demand on your gluteal muscles equal to an Olympic lift. Use a 6-10% grade hill and perform 1-2 ten second sprints at the end of an easy run.


Run-on the beach


When you run on sand, it is equal to running with ankle weights; as it boosts the load of a run. This will build up your glutes making your butt bigger. Your gluteal muscles have to work harder to plant your feet, displace the sand and then lift the feet up again. Therefore, you have to spend more energy to run on a sand surface than on a hard surface.

Since running on sand is on an unstable surface, it increases the intensity of your work out. This activates your core musculature and glutes stronger.

If you feel that your butt is too small, try doing these glute exercises to develop your gluteal muscles, while continuing your usual running.

Ex: squatting, lunges, hip thrust, barbell deadlift

However, training our glutes 2 -3 times a week should be optimal as this gives the glutes plenty of muscle-building stimuli and adequate time to recover and grow.


How can you reduce the size of your butt?


Your butt is not only formed by gluteal muscles but also fat. The recommended time for an adult is 30 -40 minutes of moderate running a day for 3 – 4 times a week.

However, if you perform longer runs such as more than an hour a day on a daily basis, it can help to burn excess fat all over your body. It is important to know that you cannot focus only on reducing the size of your butt by running for longer periods. For weight loss, you cannot target a particular area of your body. However to lose your body fat you have to focus on your dietary plan along with running in order to create a calorie deficit.



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