How does regular running impact a woman’s body and overall health. What changes can women expect to see in their physical appearance from running. Can running help prevent common health issues in women.

The Physiological Benefits of Running for Women

Running has been a part of human culture for millennia, with records dating back to 700 BC showing women participating in runs to honor the Greek goddess Hera. Today, women run for various reasons, including fitness, competition, and pure enjoyment. Understanding the effects of running on the female body can help women optimize their training, health, and nutrition for better results.

A study by the Mayo Clinic revealed that running approximately 6 miles a week could potentially add 3 to 6 years to one’s life expectancy. This longevity boost is just one of the many benefits that regular running offers to women. Let’s explore some of the key physiological changes that occur in the female body as a result of consistent running:

• Increased growth hormone production
• Enhanced muscle strength and speed
• Improved calorie burning and weight management
• Reduced risk of certain cancers
• Better skin health and appearance
• Increased bone density and protection against osteoporosis
• Improved mood and stress reduction
• Enhanced insulin sensitivity
• Reduced risk of heart disease and stroke

Growth Hormone and Muscle Development

High-intensity anaerobic running is a powerful stimulator of growth hormone production. This hormone plays a crucial role in developing stronger muscles, which in turn enhances overall performance. Through consistent running and proper training, women can experience gains in strength and speed comparable to the effects produced by steroids, but in a natural and healthy manner.

Calorie Burning and Weight Management

Running is an excellent calorie-burning exercise, with faster running burning more calories than slower paces. This increased calorie expenditure can aid in weight loss and help women achieve their desired body composition. How many calories does running burn? The exact number varies based on factors such as body weight, running speed, and duration, but on average, a 150-pound woman can burn approximately 100 calories per mile run.

Cancer Risk Reduction

An American study found that female runners produce significantly less of a potent form of estrogen compared to their sedentary counterparts. This reduction in estrogen production can potentially lower the risk of developing uterine, breast, and colon cancer by approximately 50%. While running isn’t a guarantee against cancer, it appears to offer a substantial protective effect.

The Impact of Running on Women’s Skin and Aging

Running doesn’t just benefit internal health; it can also have positive effects on a woman’s external appearance. Regular running stimulates circulation, which helps transport oxygen and nutrients to the skin while flushing out waste products and byproducts of oxidative stress. The result? Clearer skin with a healthy glow.

Moreover, running can help combat the effects of aging by reducing stress and keeping the body physically active. The combination of improved circulation, stress reduction, and increased physical activity can contribute to a more youthful appearance and overall vitality.

Osteoporosis Prevention and Joint Health

Osteoporosis, often referred to as a “woman’s disease” due to its prevalence among post-menopausal women, can lead to fractures and decreased quality of life. Regular running strengthens knees and muscles while increasing bone density, providing better protection against osteoporosis-related fractures. Additionally, running helps protect joints and reduce inflammation, contributing to overall musculoskeletal health.

The Mental Health Benefits of Running for Women

The positive effects of running extend beyond physical health, significantly impacting mental well-being. Running triggers the release of endorphins, often referred to as “feel-good” chemicals, which can improve mood and combat stress and anxiety. Even a short 30-minute run can have noticeable effects on mental state.

How does this mental boost manifest in physical appearance? A peaceful state of mind often translates to a more vibrant and lively outward appearance. Women who run regularly may find themselves not only physically fit but also exuding a sense of well-being and vitality.

Running and Metabolic Health in Women

Running has significant benefits for metabolic health, particularly in relation to insulin sensitivity and diabetes risk. Regular running improves the body’s sensitivity to insulin and fights against insulin resistance. This enhanced insulin sensitivity can substantially reduce the risk of developing type II diabetes.

Furthermore, running boosts the health of vital organs such as the heart and lungs by improving circulation. This overall improvement in cardiovascular and respiratory function contributes to better general health and can have positive effects on energy levels and physical appearance.

Cardiovascular Benefits

Heart disease and strokes are leading causes of premature death in women. Regular running has been found to significantly reduce the risk of both conditions. Running also helps lower blood pressure, further contributing to cardiovascular health. These cardiovascular benefits not only improve overall health but can also contribute to a more vibrant and energetic appearance.

How Running Shapes the Female Body

The physical changes brought about by running are largely dependent on body composition – the proportion of water, bone, fat, lean muscle, and organs in the body. One of the key benefits of regular running is the increase in lean muscle mass and decrease in subcutaneous fat. However, it’s important to note that genetics and diet also play significant roles in determining body composition.

It’s crucial to maintain a healthy amount of body fat, as it helps balance hormone levels and provides energy. The goal should be to achieve a balanced muscle-to-fat ratio rather than eliminating fat entirely. Body weight is determined by the balance between energy consumed and energy burned. With a regular, balanced diet, running can create a calorie deficit, promoting fat loss and helping to sculpt the body.

Effects on Specific Body Parts

Running affects different parts of the body in various ways:

• Calves and Shins: Running effectively tones these areas, as calf muscles are constantly in motion during the activity.
• Thighs: Both the quadriceps (front of thigh) and hamstrings (back of thigh) are well-worked during running, leading to increased lean muscle mass and a more toned appearance.
• Buttocks: The impact on the buttocks depends on the type of running. The gluteal muscles are engaged during running, potentially helping to sculpt this area.

Optimizing Running for Women’s Health and Fitness

To maximize the benefits of running and minimize the risk of injury, women should consider the following tips:

1. Proper warm-up: Engage in dynamic stretching before running to enhance the effects on muscles and prevent injuries.
2. Gradual progression: Increase distance and intensity gradually to allow the body to adapt and reduce the risk of overuse injuries.
3. Cross-training: Incorporate other forms of exercise to work different muscle groups and prevent burnout.
4. Nutrition: Maintain a balanced diet to support energy needs and recovery.
5. Rest and recovery: Allow adequate time for rest between runs to prevent fatigue and overtraining.
6. Proper footwear: Invest in quality running shoes that provide appropriate support for your foot type and running style.

The Role of Running in Women’s Overall Health Strategy

While running offers numerous benefits, it’s important to view it as part of a comprehensive health and fitness strategy. Combining running with strength training, flexibility work, and a balanced diet can lead to optimal results in terms of both health and physical appearance.

Moreover, women should listen to their bodies and adjust their running routines as needed. Factors such as menstrual cycles, pregnancy, and menopause can affect how the body responds to running, and it’s important to adapt accordingly.

Personalized Approach to Running

Every woman’s body is unique, and the effects of running can vary from person to person. Some women may see dramatic changes in their physique, while others may experience more subtle transformations. The key is to focus on overall health and well-being rather than solely on physical appearance.

How can women determine the best running routine for their individual needs? Consulting with a healthcare provider or a certified running coach can provide personalized guidance based on factors such as current fitness level, health status, and personal goals.

Long-Term Benefits of Running for Women’s Health

The positive effects of running extend far beyond immediate physical changes. Long-term benefits include:

• Reduced risk of age-related cognitive decline
• Improved sleep quality
• Enhanced immune function
• Better stress management skills
• Increased overall quality of life

These long-term benefits contribute to a healthier, more vibrant life as women age. Running can be a powerful tool for maintaining physical and mental well-being throughout all stages of life.

Running as a Lifelong Activity

One of the great advantages of running is that it can be adapted to suit different life stages and fitness levels. From young adulthood through menopause and beyond, running can continue to provide benefits when approached mindfully and with proper attention to changing physical needs.

How can women maintain a running practice throughout their lives? The key is to remain flexible and willing to adjust running goals and routines as needed. This might mean shifting from high-intensity training to more moderate running as one ages, or incorporating more cross-training activities to support overall fitness.

The Social and Emotional Aspects of Running for Women

Beyond its physical and mental health benefits, running can play a significant role in women’s social and emotional well-being. Many women find that running provides opportunities for social connection, personal challenge, and a sense of accomplishment.

Building Community Through Running

Joining running groups or participating in races can create a sense of community and belonging. These social connections can enhance the overall running experience and provide motivation and support. How does social support impact running performance? Studies have shown that runners who train with others often push themselves harder and are more likely to stick to their running routines.

Running as a Tool for Empowerment

For many women, running becomes more than just a physical activity – it’s a source of empowerment and self-discovery. Setting and achieving running goals can boost confidence and self-esteem, which often translates into other areas of life.

Can running help women overcome personal challenges? Many women report that the mental toughness developed through running helps them face and overcome obstacles in their personal and professional lives.

Addressing Common Concerns About Running and Women’s Health

While the benefits of running are numerous, some women may have concerns about potential negative effects. Let’s address some common questions:

Does Running Affect Fertility?

Moderate running generally does not negatively impact fertility. However, excessive high-intensity training combined with low body fat percentage can potentially disrupt menstrual cycles and affect fertility. Women concerned about this should consult with a healthcare provider to find the right balance.

Can Running Cause Breast Sagging?

Running itself does not cause breast sagging. Wearing a properly fitted, supportive sports bra can help minimize breast movement during running and prevent discomfort.

Is Running Safe During Pregnancy?

For women who were runners before pregnancy, continuing to run during pregnancy is often safe and beneficial. However, it’s crucial to consult with a healthcare provider and modify the running routine as the pregnancy progresses.

Can Running Cause Joint Damage?

Contrary to popular belief, running does not inherently cause joint damage. In fact, it can strengthen the muscles around joints and improve joint health. However, proper form, gradual progression, and attention to recovery are important to prevent overuse injuries.

By understanding and addressing these concerns, women can approach running with confidence and enjoy its many benefits for years to come. Remember, the key to a successful running practice is listening to your body, seeking professional advice when needed, and maintaining a balanced approach to overall health and fitness.

Effects of Running on the Female Body (by a Medical Doctor)

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

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

Don’t forget to check our selection of best running shoes for women.

What does regular running do to the female body?

A study done by the Mayo Clinic found that running about 6 miles a week may add up to 3 to 6 years to your life. While regular running can increase your life span there are many benefits of running to the female.

• High intensity anaerobic running is one of the most potent stimulators of growth hormone. Growth hormone contributes to stronger muscles which enhances performance. By frequent running and proper training you will gain strength and speed which is similar to the effects produced by steroids.
• Running helps to burn calories. Fast running burns more calories than slow running. This helps to lose weight and can make you closer to your dream body.
• An American study found that female runners produce a potent form of Oestrogen hormone much less than their sedentary counterparts. This will protect female runners from developing uterine, breast and colon cancer by reducing the risk by around 50%.
• Running helps you get healthy skin by stimulating circulation. Running can help to transport oxygen and nutrients to the skin while flushing out waste products and byproducts of oxidative stress. You will notice that your skin will be clearer with a healthy glow.
• Running keeps you physically active while helping you to fight effects of ageing because it reduces stress.
• Osteoporosis is often considered a “Woman’s Disease” as it is prevalent among many post -menopausal women. Osteoporosis can lead to fractures in women. As frequent running strengthens your knees and muscles as well as increase in bone density, you will be better protected from osteoporosis related fractures. Running also helps to protect joints and reduce inflammation. When you have a stronger body your metabolism will increase, bone density will improve as well as your overall health will be increased.
• 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 the 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 is also known to reduce your blood pressure. Running boosts health of your vital organs such as 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 which you gain with regular running.

However your genes and your diet play a major role here.

To have a healthy body you have to have a healthy amount of fat in your body too. Fat helps to balance your hormone levels and gives you energy. So our muscle/fat ratio should be balanced. Your body weight is determined by the energy you consume and the energy you burn.

If you have a regular balanced diet, you can use running to create a calorie deficit, 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 are formed by quadriceps and back of the thigh by hamstrings. Both 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 formed of pelvic bones, gluteal muscles and fat.

Running targets mainly your legs and butt. The muscles which are used to power 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 per se 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 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.

What can you do to enhance some of these effects?

Running increases the lean muscle up to a certain point. Increased running will not increase your lean muscle beyond this point. Therefore running should be combined with weight training to achieve the desirable level of muscle/ fat ratio and gain the shapely toned body you always dreamed of.

What is weight training or strength training?

Weight training is physical training which involves lifting weights. This will help you gain a certain amount of muscle mass while reducing body fat.

According to American College of Sports Medicine (ACSM), exercisers aiming to improve strength and power should perform exercises for 8-12 repetitions. If you wish to improve muscular endurance, perform 10 -15 reps of each exercise using a lighter weight. It is important to rest for 2-3 minutes in between weight lifting.

Running is the most popular and effective method of aerobic training. You can start slowly and increase intensity and go for longer distances with time. Aerobic training is the optimal mode of exercise for reducing fat mass.

If you practice poor dietary habits, however much you run will not help you to lose weight or achieve a slim body. Aerobic exercises such as running also control your appetite thus helping you to maintain a regular balanced diet.

What is meant by a good running technique?

Maintain upright posture and a slight forward lean – The female runner should maintain a relaxed frame and it is essential to have an upright and a stable posture. When the body is not tense or rigid, it helps to prevent injuries. As a runner, you should not tilt your chin up or scrunch your shoulders. Use the core of your body to maintain a relaxed and an upright posture.

By leaning slightly forward, the female runner can place center of gravity on the front part of the foot. This can avoid landing on her heel. This posture facilitates the use of the spring mechanism of the foot. This also prevents the runner from landing her foot in front of the center of gravity which can result in a braking effect.

Learn how to breathe while running. Deep breathing will enhance your lung capacity.

What are the negative effects of running on the female body?

Many injuries can occur if you are not careful with your running, especially if you don’t maintain the proper running technique and not warming up prior. Repetitive stress on tissues without adequate recovery time is one of the main reasons for injuries.

How to reduce some of the injuries which occur to the female body while running?

• Warm up before running
• Focus on the correct running technique
• Perform strength training exercises
• Allow time for recovery
• Apply ice on sore muscles
• Eat a regular balanced diet with essential nutrients
• Drink plenty of water to prevent dehydration while running

Female runners will notice that their thighs and calf muscles are more toned and lean whereas your arms may look flabby. To prevent flabby arms or batwing appearance, focus on exercising and toning your arm muscles as well as stronger upper back. You may achieve this by practicing dumbbells, push- ups, triceps dips, planks, punches and wall push offs.

You can get help from a physical trainer on how to do these to get toned arms.

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 stimulus 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 body fat you have to combine your running with a proper dietary plan in order to create a calorie deficit.

Ex: If you create 500 calorie deficit a day, you can lose approximately 1 pound a week, not only from your butt but your entire body.
Females have a higher percentage of fat than men. This will come in handy for women during long distance running. This additional storage of fat will provide more fuel from slow burning fat.

Female runners and menstrual periods

Many female runners skip their running routine during their periods. However, running during your periods is actually good for you. It is found that running helps to ease symptoms of menstruation such as abdominal pain, cramps and backache because of improvement of the circulation.

As running releases endorphins (feel good chemicals) it will help you to elevate your mood too during your period.

If you are a runner who suffers from menorrhagia (heavy menstrual flow) or severe abdominal pain it is better to avoid running during your period. However, if you feel comfortable enough, watch your intensity of running and do not over do. Drink plenty of water to prevent dehydration. Stretching before you run will help relieving abdominal cramps during your period.

Most women have 28 day menstrual cycle which is divided in to 2 phases.

The phase before ovulation (release of egg from your ovary) is called follicular phase. During this time oestrogen levels gradually rise.

The phase after ovulation is luteal phase. Here the progesterone levels are high and body temperature also increases. The period occurs when the egg is not fertilized. Then the oestrogen and progesterone hormone levels drop rapidly, which breaks the endometrium (lining of the womb). This leads to bleeding/ period.

Raising your body temperature during your luteal phase may affect your running especially if you run in warm and humid climates.

The stored glycogen in the body is broken down to give you energy while you run. Follicular phase is more comfortable for female runners because the body temperature is low. Also when oestrogen levels are gradually rising, the glycogen breakdown occurs quickly to release energy.

If you do intense running for prolonged periods, your oestrogen levels can become low with time leading to irregular or scanty periods.

Take home message….

Most advertisements which feature female runners are actually models. If your expectation of running is only to gain that ideal body, you may actually not receive the true happiness of running.

Any woman can run despite their age. While aiming to gain a shapely body, your main focus should be to stay fit and healthy. All women who run will not end up with a slim body.

It is more important to be satisfied with who you are and be happy with the results you achieve by running.

Stop comparing yourself with others and simply get that self-boost and post work out feeling of accomplishment.

Running will not give the desired results immediately, but definitely will, if you give it time.

(also don’t forget to check our selection of the best running shoes for women)

References:
https://en.wikipedia.org/wiki/Running
https://www.theactivetimes.com/run-race/road/how-running-changes-your-body
https://www.chatelaine. com/health/fitness/health-benefits-of-running-for-women/
https://livehealthy.chron.com/running-make-butt-bigger-smaller-10243.html

How Running Changes Your Body (Most Of It’s Good)

Taking up running will change your life. I mean it. Running isn’t just a way of exercising, it’s joining a community (and not in a scary religious cult type of way).

Yet the questions most would-be runners ask are “How running changes your body?” and “What does running do for your body?” Most of it’s good. Really good.

• Running boosts your cardio, helps reduce stress, improves mental health, and lets you sleep well at night.
• Taking up running is good for your fitness and can help reduce body weight.
• Expect to lose body fat, improve your body shape and increase your muscle mass.

Some people even think we evolved to run. If you’re body-obsessed, or just trying to get in shape, I’m sure you’ll want a few more details such as will my butt look good, is running the best way to get fit, and is there a typical runner’s body?

You Will Lose Body Fat

When people want to know what does running do to your body, often what they have in mind is losing weight. It’s simple really, weight change is about the balance between calories in versus calories out, and running is a great way to burn calories.

In my view, it’s the BEST! You burn nearly double the number of calories compared with walking. Each mile you run burns around 100 calories. There’s no expensive gym membership, most people can run right from their door and all you really need is a good pair of running shoes. Develop a regular running habit and you will lose weight.

✅Find out everything you need to know about the best running shoes for overweight runners to avoid running-related injuries such as knee pain.

Running makes you hungry!

There are a few caveats. Running makes you hungry. Did I say hungry? I meant starving! Forget to refuel after a run and the only thing on your mind will be, “I need to eat NOW”. (Beware of HANGRY runners – they need feeding!)

If your aim is weight loss, this can be a bit tricky. You don’t want to replace all the calories you’ve just burnt by reaching for a big sugary donut! It might be tempting but you’re going to regret it!

Fill up on healthy food

Make sure the food you’re eating fits with your weight loss plans. I find filling up on whole-grain carbohydrates, and lean proteins such as beans, and lentils with lots of fresh fruit and vegetables work best. Get a healthy snack lined up and ready to eat just after your run.

If you’re running to lose weight, don’t aim for perfection overnight. Get used to running first. When you’re two to three weeks in and running is becoming a habit, then it’s time to give your diet an overhaul – one small step at a time. Forget seeking a halo – it’s best not to change everything all in one go.

Age, metabolism, and conditions such as hypothyroidism, can all make losing weight difficult. Yet we’re a society that eats too much and moves too little – and for most people, a running lifestyle will help. If you’re struggling to shift the pounds through running, strength-building exercises and high-intensity interval training (HIIT) will boost your metabolism AND do wonders for your speed. Just don’t do too much too soon if you’re a running newbie.

Your Thighs Will Become Toned

Always wanted to get rid of fat at the top of your inner thighs? Running is the answer. It’s hard to think of any regular runners who don’t have toned thighs.

Going for a long run gives your legs a terrific workout. Run on a regular basis and your thigh fat will be history.

Running will shrink your boobs!

Your Boobs Will Shrink

This is a downside. To be fair, it’s a downside to losing weight full stop. Most women, (and men), will lose weight off their chest when they take up running.

You can still have an attractive cleavage. Just make sure you wear a sports bra even if your breasts are small. No one wants saggy boobs!

It’s not a question of looks. Sports bras are essential for female runners to protect the Cooper’s ligaments that support the breasts from stretching. Run without a sports bra and it hurts – big time.

You’ll Develop Envious Calf Muscles

Best chat-up line ever? Walking around a bookstore in Sydney I was asked “How did you get such great calf muscles? You must be a runner!”

Now my calf muscles have been admired by many, but using it as a chat-up line was a first!

Running will build your calf muscles giving you shapely legs.

There is a downside. You will no longer be able to fit into skinny jeans, skinny boots, or anything that requires stick-thin skinny legs. Will it bother you? I doubt it. You’ll be too busy running…

Running up hills builds big powerful calf muscles.

Your Arms Will Shrink

This is another downside of losing weight. If you’re running intensely, the muscles you’re not using will slim down. That means no more arm muscles.

There is a way to prevent weedy arms and improve your upper body. Combine running with yoga, weight training, or any other weight-bearing exercise that gives your arms a good workout.

Prevent weedy arms by strength training.

You Will Have The Best Butt Ever

Running doesn’t just tone your legs, it tones everything below the waist. Think stomach muscles of steel and a butt to die for.

When you run you’re really working your gluteal muscles. That means an envious butt without having to hit the gym.

Strengthen your glutes with hill reps for the best butt ever!

You’ll Sleep Better

One of the mental health benefits of running is improved sleep. Physical exercise increases the amount of time in deep sleep and can help with insomnia. The only proviso is to avoid intense activity in the hours before bedtime.

(No cramming in a run late at night because you forgot to go earlier – set your alarm for an early morning run instead).

Run earlier in the day and feel the benefits when it’s time to get some shut-eye. Sleep soundly and awaken refreshed.

Running helps you sleep better.

You’ll Feel Terrific

Running just makes you feel great. It boosts your energy levels and builds confidence making you more outgoing. However, when it comes to changes to your body from running it’s about more than just the physical side.

It’s good for your mental health and a wonderful way of making friends. You’ll find yourself enjoying your journey towards becoming a fitter, healthier person.

Being able to move better, run to catch a bus, and get the maximum use out of your body, just makes you feel terrific.

You’ll Stop Overthinking Everything

The runner’s high isn’t a myth. Running releases endorphins creating a natural high. This way you get to feel good without any side effects.

It could be the endorphins or just the benefits of exercise, but running creates positive outlooks – helps you stop overthinking and sweating the small stuff. The improvements in mental health are backed up by research. Life’s just better when you’re running regularly.

It gets easier! And the benefits of running are worth it!

You’ll Have Better Cardio And Live Longer

This is the big one and one of the best reasons to start a running program. According to the Journal of the American College of Cardiology, running regularly has a positive impact on your cardiovascular health. Being a runner significantly reduces your risk of cardiovascular diseases and adds three extra years to your life. That’s less risk of heart attacks or stroke.

If you want to see significant improvements to your overall health such as lower blood pressure and healthy blood vessels, and a lower resting heart rate – start running!

Your Runners Body

There’s no such thing as “a typical runner’s body“. Ignore any comments from gym fans that running will make you look weedy.

Or get the idea that you can’t reduce your body weight by running just because the guys at the back of your local race are carrying some extra pounds.

Runners can have completely different bodies

Two of the most famous runners in the world are Usain Bolt and Mo Farah. Completely different bodies. The former is all muscle to run fast and the latter has his body dialed for maximum efficiency to run longer distances.

For female equivalents compare the Olympic sprinter Tori Bowie and former World Record marathon runner Paula Radcliffe.

It depends on your diet and how you train

Your runner’s body and body composition will be dictated by your build, what you eat, and how you train. However, if you want to build leg muscles, such as a curvaceous butt, work on your hill reps and speed intervals.

If you want to get in shape, balance running with a healthy diet, and avoid eating excess calories.

Hopefully, you’ll learn to love running for more reasons than how you look. Take it from me, the health and social benefits are immense.

Is running good for you? – It’s a resounding YES!

I hope this insight into a runner’s body will convert you to take up running. Follow a Couch to 5K plan or even my Couch to Half Marathon plan if you love a big challenge!

The positive effects and physical benefits are immense from reduced risk of cardiovascular disease, lower cholesterol levels, and reduced high blood pressure to mental health benefits and better sleep.

It’s been a big part of my life for years and has taken me on all sorts of adventures. I’d love to hear about yours…

Related post: How To Get A Runner’s Body: Physique + 7 Training Tips

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Frequently Asked Questions

How running changes your body?

Running changes your body by burning fat and building muscles. Expect to lose fat at the top of your thighs, build stomach muscles of steel, and a butt to die for the weight. When you run you’re really working your gluteal muscles. That means an envious butt without having to hit the gym. Running increases your strength and endurance plus interval training can boost your metabolism. You’ll lose pounds if you combine running with a calorie-controlled diet.

How does running change a woman’s body?

Running is a great way to burn calories and can help with losing body fat. However, if you’re trying to lose pounds, you need to combine running with a healthy eating plan. Running will tone your legs and give you a perfect butt. There’s a good chance your boobs will shrink. Running makes you feel terrific. It’s not just a runner’s high, you feel more energetic, it builds confidence, and makes you more outgoing.

Can you get in shape by just running?

Running is excellent cardio and if you combine running with healthy eating you can achieve a high standard of fitness. But running does neglect some muscle groups, especially your arms, so it’s good to add one or two weekly gym workouts, yoga, or HIIT to your training schedule.

What happens to your body when you run every day?

It’s best for most runners to take at least one rest day a week. Beginner runners should run no more than alternate days. Running every day won’t give your body a chance to recover and could lead to injury. Building up to a routine of running just 1 to 2 miles a day is achievable and will have terrific cardio benefits such as a reduced risk of heart disease. Running is a terrific way to get in shape.

Will running 2 miles a day tone my body?

Running 2 miles a day will definitely tone your body. For best results combine running with healthy eating. If you’re a beginner runner don’t jump right into running every day. You need rest days for your body to recover and to reduce the risk of injury. Rest days are important if you want to run longer without getting tired.

Does running make you skinny?

Running is an excellent cardio exercise. The intensity of the exercise can mean you burn more calories per minute compared with walking, cycling on the flat, or swimming. Losing weight happens when you use up more calories than you consume. Running can help you lose fat provided you don’t over-eat after your run. You need a calorie deficit to shift the pounds and running can be a terrific aid to achieve this.

How long does it take for running to change your body?

For real change your running needs to be regular – at least 30 minutes 3 times a week. Suggest also walking/cycling for an extra 2 days a week. With this level of commitment, you will start to notice small changes in 3 to 4 weeks and major changes in 2 to 3 months.

Will running help lose weight?

Yes! Running is one of the best ways of burning calories but unless you’re going to run a very high mileage every week, you also need to watch your diet. (Please don’t start running a high mileage overnight, it’s a good way to get injured. Always build up your weekly mileage slowly – no more than 10% increase per week). Running one mile burns around 100 calories so it’s easy to replace those calories with an after-run treat. Find out more in my post Running For Weight Loss Plan.

Stretching exercises for runners: before and after running

Nike running club coach Olga Smirnova told, and Yulia showed what stretching and warm-up exercises you should definitely do if you are an enthusiastic runner.
All of the exercises below can be done before or after a run. Olga recommends the following scheme: before – stretch your legs, run a little at a slow pace of 6 – 6.30 minutes per km, do the whole complex and already start the main work (whatever it is – a long run, intervals or just a dozen for fun?). And finish the workout by stretching again. “The main goal of these exercises is to bring the muscles into an elongated state,” she says.

We stretch the cervical spine

We do: head tilts to the right-left-forward-backward. No sudden movements, especially if you have been sitting at the computer all day.

Muscles stretch: cervical.

Olga Smirnova: “Almost all muscle groups are involved in running, so we warm up, starting with the head and ending with the muscles of the feet.”

Stretching the shoulder joints

How to do it: put your hands on the shoulder joint and make circular movements first forward, then back.

Doing the same, but with straight arms. So the amplitude increases and more muscles of the shoulder joints are involved. First – circular movements forward and backward with the hands synchronously, then the hands work separately (one forward, the other back).

Muscles stretch: deltoid.

Stretching the lumbar spine

How to do it: legs apart, with a straight back, lean forward (legs remain straight), then, through the starting position, resting your hands on the lower back, lean back (not far).

Stretching muscles: lumbar spine, latissimus dorsi, biceps femoris.

Olga Smirnova: “The main mistake here is to bend the knees, because here we pull not only the lower back, but also the knee ligaments. And the main rule is that a straight back is obligatory, because stooping will give an overstrain in the lumbar region.

“Mill”

Let’s do it: legs wide apart. We bend our hand to the opposite leg – about 10 times on each side.

Olga Smirnova: “Here we also stretch the lower back and work out the back muscles. It is important not to bend your knees!”

Circular body movements

Do it: legs wide apart. We keep our hands on our chest and make a circular motion with the body.

Olga Smirnova: “When leaning forward, the amplitude should be greater, and behind – less. But the main thing is not to keep your hands on your belt or leave them hanging, keep them close to your chest and make sure that your back is straight – otherwise the lumbar region is overstressed.

Tilts to the right-middle-left

Do it: legs wide apart. Without bending the knees, we bend to the right leg, then hang for a while in the middle, then go to the left leg.

Muscles stretch: lumbar + popliteal ligaments.

Olga Smirnova: “When running, a very large load is placed on the lumbar region, so it is important to prepare it before and stretch it after.”

Tilts to the right and left

Do it: legs wide apart, hands held above the head. We lean to the right, to the left several times.

Muscles stretch: obliques and serratus.

Working out the knee joints and the arch of the foot

Doing: legs together, in a semi-squat position, palms on the knees. First we make circular movements with our knees to the right, then to the left.

Do it: put your feet slightly wider than your shoulders. We do circular movements with the knees, first inward, then outward.

Olga Smirnova: “When running, a lot of stress falls on the knee joints with the feet, especially when running from the heel or when there are blockages (overpronation, etc. ) – they immediately give an overstrain of the cruciate ligament in the knee, lateral ligaments. Therefore, it is important to develop the knees both before and after running in all planes.

How to do it: in the starting position, we roll on the foot – first on the toe, then on the heel and back.

Olga Smirnova: “It is important to stretch the arch of the foot. With long walking and long running, the arch of the foot drops. And as soon as the arch of the foot drops, the Achilles tendon is stretched, which pulls problems with the soleus and calf muscles and further along the chain. To avoid this, you need to raise the arch of the foot – stretch it and, ideally, before running, roll either a small ball, like for baseball, or a special BlackRoll small.

Pulling the back of the legs

Doing: position – legs together. We just lean forward and hang a little, making swaying movements.

Muscles stretched: back of the thigh (biceps femoris, triceps, semimembranosus, semitendinosus), calf muscles.

We do: the exercise is similar to the previous one (only the slopes go sideways – through the bottom forward – through the bottom to the other side), but it involves more small muscles and ligaments near the calf and hamstrings, which we do not feel during the main exercises.

Stretching the calf muscles

Doing: one leg in front of you, the other slightly bent. We put one hand on the knee, pull the sock towards us (you can help with your hand). In this position, you should try to spend one and a half minutes on each leg.

Muscles stretch: to the maximum – gastrocnemius, soleus + Achilles tendon.

Olga Smirnova: “I even recommend leaning against a tree and getting up a little in such a position to draw even better.”

Stretching the hamstring

We do: we put our legs crosswise, socks on the same level. We lean forward (with the front foot we press on the back). Then we change the leg.

Stretching muscles: hamstrings, hamstrings, calves.

Olga Smirnova: “There is a common mistake here – socks are not on the same level. If you put them side by side, then the muscles immediately pull more, especially the calf.

Stretching the back of the thigh

How to do it: put your hands on the floor in front of you. We bend our legs, rising on our toes, then we unbend back. So we repeat up to 10 times.

Muscles stretch: back of the thigh.

Lunge and stretch

Do: from the starting position lunge with one foot forward. Hold this position, then straighten the front leg (you can put pressure on the knee). The next step is to pull the toe of the front leg towards you.

Muscles stretch: gluteus maximus and minimus, then the back surface of the legs, when the toe pulls on itself – the calf muscles and the Achilles tendon.

Olga Smirnova: “A common mistake is to bend the back leg when the front leg is already straight. They both need to be straight. Even in a lunge, it is important that the knee does not go ahead of the toe, otherwise there will be overstrain and overstretching of the knee ligaments.

Optional: You can lunge down on your back leg and press the toe to the butt – one of the best options for stretching the quadriceps.

Stretching the glutes

Doing: legs together. We first pull one leg up to ourselves higher (the knee can be clasped with hands), then the other.

Muscles stretch: small, medium and large gluteal.

Stretching the front of the thigh

Doing: legs in the starting position together. We take the foot by the sock and take it to the pope. You can take more back by leaning forward a little – this way it pulls more.

Muscles stretching: anterior thigh.

Olga Smirnova: “An additional benefit is that if the foot is weak and you are unsteady on one leg, you can strengthen it with this exercise.”

Pulling the legs

Doing it: put the leg on a fence of suitable height. The toe of the foot is on itself. We stand facing the toe – and also try to lean towards it. Then we turn sideways to the fence, we also put our foot sideways – and lean down to the foot. This is not as difficult an exercise as the longitudinal twine.

Muscles stretch: in the first part – the entire back surface of the thigh, popliteal, calf (if you remember to pull the toe towards you), in the second part – the inner surface of the thigh is included – semimembranosus, semitendinosus and adductor muscles.

Olga Smirnova: “Many people have very limited mobility in the hip joint. Therefore, before lifting your leg up on the fence, I recommend that with your leg bent at the knee, make circular movements away from you and towards you. ”

Calf pull (spoiler: it hurts!)

How to do it: put the foot on a vertical surface – the heel is on the floor, the toe is against the wall. The higher the toe, the stronger the pull! Then we bring the whole body closer to the wall (you can stand on the toes of the hind leg). We hold this position for a while.

Stretching muscles: gastrocnemius, soleus + Achilles tendon.

How to do it: standing on a step, let one foot “sag” with the heel. We swing up and down.

Stretching: the same muscles.

Lunge on the wall

Do: lunge with one foot on a ledge of a comfortable height. In a lunge, you can sway a little. If you rise on the toe of the back foot, the pull will be stronger.

Stretching muscles: quadriceps, biceps, glutes.

Pulling the gluteal muscles

Doing: starting position – feet shoulder-width apart. We take one leg with our hands and put it on our thigh of the other leg (the higher, the better). And then in this position we squat, keeping the back straight. The lower the squat, the more the muscles stretch.

Muscles stretch: gluteus maximus and gluteus minimus.

Olga Smirnova: “Here it is important to catch the balance on the foot and keep your back straight – and sit like that for a while, feeling a pleasant tension.”

And don’t forget to run! You can directly with Olga – according to the schedule of the Nike running club in Gorky Park.

Photo: Dmitry Pospelov, pospeloff.com.

See also:

• Nike LunarEpic: sneakers that blend into the foot. Interview and test drive
• “First learn how to walk correctly, and then how to run”
• A day in the life of a volunteer at the Music Half Marathon
• Floating procedures: 9 reviews0169

25 Runner Stretches

In this article, running coach Evgenia Zhgir explains why a runner needs stretching and offers a large set of exercises for stretching muscles after running, which will take 15-20 minutes to complete.

Do I need to stretch after running

Over the past few years, a serious discussion has unfolded in the foreign scientific world on the topic of whether runners need stretching. A number of studies say it’s more likely no than yes. But I tend to disagree with this conclusion and try to substantiate my point of view.

Let’s deal with everything in order.

Types of stretching

There are two types of stretching – dynamic and static. Static stretching is when we take a certain position in which the muscle is stretched, and we are in this position for a while, gently stretching this muscle. Dynamic stretching is when we stretch our muscles with the help of movements, swings.

Dynamic stretching is a separate large and interesting topic. But for now, let’s deal with static stretching.

photo: Alora Griffiths/Unsplash

The research I’ve been able to read states that, contrary to popular belief, stretching will not help reduce injury risk or improve your performance. However, I was only able to find one study published in the Strength and Conditioning Journal that examined stretching as part of recovery, and that study showed that stretching has some effect on muscle recovery. In general, there is not much research on stretching.

Most of them look at the effect of stretching on running performance. It is also largely unclear what exercises the subjects did and how intensely. My personal long-term experience shows that there is undoubtedly a point in stretching, however, like the training itself, stretching must be approached wisely.

How static stretching works

The musculotendinous link contains two components: active (contractile) and passive (non-contractile). The active component is associated with muscle fibers, while the passive component consists of connective tissue in the muscles and muscle tendons.

Single or irregular stretching mainly affects the passive components and increases muscle flexibility by lengthening the connective tissue and tendons of the muscles. That is why, stretching a little after a workout, you feel relieved, but after a while the effect goes away.

However, once you start stretching regularly for a few weeks or even months, you increase the length of the muscle, mainly due to the active component, by adding muscle fibers to the ends of the muscle itself.

During running, muscles contract and shorten. Regularly incorporating stretching into your training program will allow you to maintain the original length of the muscles or even lengthen them somewhat. A runner doesn’t need to strive to be hyper-flexible like a ten-year-old yogi. However, having some flexibility in order to feel comfortable and help your muscles recover is definitely worth it.

For me, stretching has always been part of recovery. When for some reason it is not possible to go to a massage or sauna, regular stretching will help keep your muscles in order.

Read on: Why runners need a sports massage, when and how often to do it

5 rules for good stretching

your results and running technique. By overstretching and relaxing the muscles, you introduce an imbalance into their work, and they lose the tone they need to work.

2. Don’t stretch through pain

Always look for a position where you feel the muscle stretch, but you don’t have to endure the pain. Otherwise, you may injure the muscle.

3. Don’t stretch after intense exercise

While it’s okay to do so, I wouldn’t recommend doing static stretching right after an intense workout. After high-intensity workouts, your muscles are overstressed and can easily be injured. It is best to stretch after a light cross-country run or separately from running training, for example, on a rest day.

According to the Running Injury Clinic, the most effective stretch to lengthen muscle fibers should be at least four hours apart from your workout.

4. Relax during the exercise

While stretching, try to relax as much as possible and concentrate on the process. Stretching is a kind of meditation, if you will. Breathe calmly and deeply. Stretch as you exhale, this will allow you to more effectively influence muscle relaxation.

Hold the stretch for 10-20 seconds, exhaling slowly, then release the tension, inhale and repeat the stretch one or two more times. If you do everything right, you will feel that the second, third time the stretch is easier.

5. Stretch regularly

Regularity is the key to effective stretching. It doesn’t have to be done every day. If you devote 15-20 minutes to this twice a week, it will be enough.

Separately, I would like to mention the stretching of the back, or rather, the lumbosacral region. A lot of the problems of long-distance runners come from the lower back.

The spine during a long run experiences a lot of stress, and the back muscles, like the muscles of the legs, contract and shorten, so they need to be stretched. Very often, various kinds of pain in the legs are caused precisely by problems of the lumbosacral zone.

You can stretch your back by hanging on the horizontal bar, and, relaxing, allow your back to stretch under the weight of your own body. You can, on the contrary, reach upside down, hooking your feet up on an inclined board.

There are a lot of good exercises for stretching the back and the whole body in yoga. I really like to include elements of basic yoga in stretching. You don’t need to be extremely flexible to do this.

Read on: Yoga for Runners: 10 Asanas for Injury Prevention

Flexibility is an individual and often genetically dependent characteristic. I remember how upset I was at the age of 5 that I was not taken to ballet, because my flexibility left much to be desired. And it’s actually a good thing they didn’t.

In general, do not treat your data with disdain, they say, I’m made of wood, like Pinocchio, nothing will help me. Remember that the purpose of stretching is not to make you a ballerina, but to help your muscles relax and recover better.

Post-Run Stretching Complex

I offer you a stretching complex for all muscle groups, which will take 15-20 minutes of your time. If you find it difficult to perform some exercises with the desired amplitude, just take the position to which you can stretch without pain and hold it, trying to relax. In two or three weeks, you will certainly see progress.

Let’s take a closer look at each exercise.

1. Stretching the groin muscles

Take a lunge position with your left foot forward and tilt your body forward. Place your hands on the ground in front of you and relax. If flexibility allows, lower yourself onto your elbows. Repeat the same on the other leg.

2. Stretching the front of the thigh

Sit on your side, leaning on your right arm, right leg bent and knee facing forward, left extended back. Then grab your left foot with your left hand and pull the foot towards you. Repeat the same on the other leg.

3. Stretching the back of the thigh

Sit upright with one leg close to your hip, the other leg extended. Lean forward and relax. Try to lean not with your shoulders or chest down, but so that the movement comes from the lower back. Repeat the same on the other leg.

4. Stretching the back of the thigh and pelvic muscles

Sit upright, take one leg bent back, the other leg extended forward. Lean forward and relax. Try to lean not with your shoulders or chest down, but so that the movement comes from the lower back. Repeat the same on the other leg.

5. Stretch the back and sides of the thigh

Sit upright with your legs extended forward. Bend your left leg slightly and cross it over your right. Lean forward and relax. Try to lean not with your shoulders or chest down, but so that the movement comes from the lower back. Repeat the same on the other leg.

6. Glute and lumbar stretch

Sit up straight and cross your legs in front of you. Start slowly bending over, try not to bend with your shoulders or chest down, but so that the movement comes from the lower back. Hold this position and relax.

7. Stretching the gluteal muscles

Sit straight, bend your left leg and pull it towards you. Cross your right leg over your left knee. With your left hand, gently press down on your right leg from the outside of your knee and thigh to help stretch. Repeat the same on the other leg.

8. Stretching the Inner Thigh

Sit up straight, pull your legs towards you with your feet facing each other and wrap your arms around your feet. Start slowly bending over, try not to bend with your shoulders or chest down, but so that the movement comes from the lower back. Hold this position and relax.

9. Stretching the inner thighs and obliques

Sit upright with your legs extended as far as possible. Bend over to one leg first, hold for a few seconds, then to the other. Then lean forward, try not to lean with your shoulders or chest down, but so that the movement comes from the lower back. Hold this position and relax. If flexibility allows, you can take your hands on your feet.

10. Stretch the inner surface of the thigh and pelvic muscles

Lie on your back, bend your legs, pull them towards you and grab your knees from the inside with your hands. Spread your knees out to the sides and lightly press your hands on your legs, helping them to stretch. Relax and stay in this position.

11. Stretching the lumbosacral spine

Lie on your back, legs extended, arms out to the sides. Cross your right leg over your left so that they are perpendicular to each other by twisting at the waist. Place your left hand on your right thigh to help stretch. Try not to take your shoulders off the ground. Hold this position and relax. Repeat the same on the other leg.

12. Stretching the calf muscles

Sit straight, bring your left leg towards you, the right leg extended. Grab your right foot with your right hand, lift your foot off the ground and pull your toe towards you. Repeat the same on the other leg.

13. Massage of the spine

Sit upright, bend your legs and embrace with your arms. Fix the position and start rolling back and forth on your back. Do 5-10 rolls.

14. Stretch the back and back of the thigh

Lie on your back, lift your legs up, supporting your lower back with your hands. Rise as high as possible so that the support is on the shoulder blades. Find a stable position. Gently bend your legs, bringing your knees down diagonally, first to one side, then to the other side.

Straighten your legs back up. Lower one straight leg behind your head until it touches the ground, straighten it up, repeat with the other leg. Then throw both legs over your head until it touches the ground. You can grab your feet with your hands.

If your flexibility does not allow you to do this, leave your legs on weight, in a position that is comfortable, and relax.

15. Stretching the neck and trapezius muscles

Sit straight on your heels. Make several slow circular movements with your head in one direction, then in the other.

16. Neck and Trapezius Stretch

Sit straight on your heels. Tilt your head to the side to the right, place your right hand on top and gently push to help stretch the muscles, then change the position of your head by tilting it diagonally forward and pulling too. Repeat the same on the other side.

17. Stretching the arms from behind

Sit straight on your heels. Extend your right arm to the left, parallel to the floor, and use your free hand to assist the stretch by gently pushing your arm just above the elbow. Repeat the same on the other side.

18. Stretching the arms behind and back

Sit straight on your heels. Place your right hand behind your head so that your elbow is pointing up, with your free hand, grab your hand just above the elbow and help stretch by gently pushing your hand to the left. Repeat the same on the other side.

19. Stretch your shoulders and back

Sit straight on your heels. Put one hand behind your back from above, the other from below and take them into the castle. Straighten your back as much as possible and try to tear your hands off your back for a couple of centimeters. Repeat the same on the other side. If flexibility does not allow you to lock your hands, just stretch your hands towards each other. Repeat the same on the other side.

20. Stretching the Obliques

Sit on your heels. Place your right hand on your right heel and lift yourself up. Bring your left hand behind your head and stretch diagonally back to the right. Repeat the same on the other side.

21. Stretch Abs

Sit on your heels. Put your hands on your heels and rise up. Bend as much as possible, tilt your head back and stretch.

22. Back Stretch

Sit on your heels, raise your arms above your head, close together and bring your head under your arms. Slowly lower the body forward, arching your back with a “wheel”, lower yourself to the floor and stay in this position for a while.

23. Stretching the pectoral muscles

Sit on your heels, put your arms straight behind your back and lock into a lock. Slowly lower the body forward, raising straight arms as high as possible and behind the head.

24. Stretching the press

Lie on your stomach, rest your hands on the floor at shoulder level. Push off with your hands and start to slowly rise. Fix the position as high as possible and linger in it, while the pelvis should be pressed to the ground. Get back down to the floor. Rise again, bending your knees, and stretch your toes towards your head.

25. Front thigh and abs stretch

Sit in a comfortable position between your heels, slowly lowering back, resting behind your hands for balance. If flexibility allows, lie completely on the floor, knees should be pressed to the floor, try to keep your lower back as close to the floor as possible.