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How to Build The Ideal Runner’s Body

runners body

Like all sports, running has its own necessities. For anyone that is just getting into running or those that want to take their hobby to the next level, you must perfect your body on several levels to achieve the desired results.

How to Build The Ideal Runner’s Body

This includes mastering your nutrition, reaching peak physical fitness, and training for your specific style of running. Here is how to get started with each category.


The first step to creating the ideal running physique is getting your nutrition and diet in order. Running is an incredibly taxing sport, so after a hard day of training you need to refuel with the proper foods that will help you replenish your energy levels and repair your muscles. Most athletes need to find the right balance of protein, carbohydrates, and fats that is ideal for their sport and running is no different.

For your macronutrients considerations, most sources suggest a balance of around carbohydrates 50%, protein 20% and fat 30% if you are training for a half marathon. If you are aiming for more intense workouts, up your carbohydrates appropriately. You should incorporate many whole foods like oatmeal, rice, sweet potatoes, salmon, and chicken.

Also, it is worth adding some foods that are beneficial for your brain’s processes. These so-called “brain foods” can be very powerful. Not only are they healthy for your body, a brain food diet can give you an edge during competitions by increasing your focus. This is especially important during long stretches where your cardio is really pushed to the limit. Fatty fish, berries, dark chocolate, coffee, and pumpkin seeds are all great examples.

Physical Fitness 

Before the actual sport specific training comes into play, you must build your body to match the demands of intensive running. There are several different factors that you must consider and they all play a part one way or another. The first is your musculature.

You may not realize it, but there are tons of small, individual muscles that determine how effective of a runner you will be. To optimize your body for running, it’s crucial to focus on these muscles with specific exercises. Another consideration is your weight. Running is already very strenuous on your back and knees and any extra weight will definitely exacerbate this problem and ultimately limit your results.
running enjoyment

Training for Running

Next is to start actually training in the specific style of running that you are interested in. Despite what you may think, all types of running were not created equally and you must tailor your training to your specific sport. Under the banner of running there are numerous styles like long distance, sprinting, track and field, and others.

Sprinting requires explosive speed and command of your fast-twitch muscle fibers. This can be developed through circuit training where you incorporate back and forth sprinting exercises. For distance runners, a great place to start is with interval training programs. These types of exercises have been used for decades to increase performance and results.

Mental Endurance 

For all athletes, especially those that are cardio based, fatigue can be a massive wall in your performance that you must learn to break through. When you are tired, you lose sight of your goals and as your attention dwindles, your running time will certainly take a hit. Your mental endurance needs to be honed so you can give your best performance with every outing.

Visualization techniques are used by almost every sports psychologist as a way to help you mitigate any anxiety. This will help you prepare for the difficult moments and conquer any doubt. Mental endurance can also come from other unique places. Games like chess will teach you to focus intensely over lengthy periods of time.

Rest and Recovery

The final piece of the puzzle is also one of the most overlooked. As we continuously focus on getting better, we can forget to rest. Our workouts are useless if you do not let your body repair afterwards. Ensure that you are always getting the ideal amount of calories and sleeping enough to let your body recover. Also, managing stress in your life can go a long way towards a healthy body and mind.

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