Running is a great way to lose weight, tone muscle, and look your best. But, have you ever wondered why marathon runners’ legs are so small? Doesn’t running develop the muscles and give you beautiful, muscular-looking legs? Distance runners may train hard to build up their muscles, but they typically burn off more than they consume. This means the muscles simply don’t have the opportunity to grow larger.
It is a lot more efficient to run with smaller muscles, plus it helps with endurance; something marathon runners rely on heavily. The slimmer you are, the faster you’ll be able to run and the less strain you will put onto the body. Surprisingly, marathon runners normally cannot jump as high after they start long-distance running as they could prior to training.
As marathon runners don’t have a lot of excess fat, the body instead breaks down muscle for fuel. Our bodies are super intelligent and will adapt to accommodate our lifestyle. In long distance runners, the body changes to improve endurance.
Why Are Marathon Runners Legs So Small?
Marathon and long-distance runners develop skinny legs due to the way that they train. Unlike sprinters, they rely upon endurance and stamina rather than muscle. With a reduced need for muscle, the body adjusts by developing the Type I muscle fibers and not the Type II fibers, leaving behind a smaller, skinnier frame.
Long distance and marathon runners develop smaller calves over time. When you are just starting out with distance running, the muscles can actually get bigger until additional energy is burnt off. As the body uses up its storage of fat, it will start to burn off the muscle, causing them to decrease in size.
For marathon runners, muscular endurance plays a crucial role in their performance. As well as boosting athletic performance, building up muscle endurance also helps you to maintain good posture, and it improves the aerobic activity of the muscles. Long distance running is an aerobic activity – the body is able to keep up with oxygen demands therefore it is something you can do for a long period of time.
What’s the Difference Between Marathon Runners Legs Vs Sprinters Legs?
Marathon runners and sprinters have completely different bodies. Long distance runners have smaller legs, while sprinters tend to have a lot more muscle. This is because marathon runners require endurance while sprinters rely upon power and speed. This is determined by the type of muscle fibers developed in the legs.
Muscle fibers
The difference between marathon runners’ legs and sprinters legs goes right down to the different types of muscle fibers. Each muscle in your body contains fast and slow twitch fibers. With fast-twitch fibers, they produce fast muscle contractions and become tired quickly. Slow-twitch fibers produce slower contractions and won’t get fatigued as quickly. Marathon runners develop more slow-twitch fibers, aiding in their endurance.
Cycling, for example, tends to develop both types of muscle fibers but does enhance the Type II fibers. Cyclist generally have more muscular legs than long-distance runners.
Metabolic pathways
It isn’t just the muscle fibers that are different in marathon runner’s vs sprinters. Their metabolic pathways also differ, with long distance runners relying more upon their oxidative system. In contrast, sprinters rely more on their phosphagen system which is used for high-powered activity. The metabolic changes that occur in runners have been studied and revealed to be down to energy consumption. This is also known as aerobic vs anaerobic exercise.
Does Running Cause Small Legs?
Running can cause small legs if you are burning off more fat and muscle than you are building. The distance you run, how hard you train, and your current shape will all determine the shape of your legs. Marathon runners have much smaller legs than sprinters for example due to the differences in training.
Distance runners tend to run over 100 miles each week, putting a lot of strain onto the body. They use a lot more energy than short-distance runners, which comes from both fat and muscle. The lighter a marathon runner’s body is, the easier they find it to run long distances without getting tired.
You will also notice runners tend to have smaller legs than cyclists. Even if cyclists travel long distances, they rely on their muscles to power the bicycle. This results in larger calf muscles, alongside a more muscular frame.
Can Marathon Runners Develop Larger Leg Muscles?
Although it is difficult, marathon runners can develop larger leg muscles. To achieve this, they will need to undergo additional strength training. Building up larger muscles will have an impact on performance. This is best achieved via cross training or resistant training. Walking with a weighted vest is one option.
Long distance runners really don’t need additional muscle. It can slow you down, as well as cause you to become tired more quickly. If having toned, muscular legs is important to you, focusing on short-distance running would be the better option.
While marathon runners do tend to have skinnier legs, their quadricep muscles are more powerful than sprinters. They help to extend and lift the knee while running, making a huge difference to a runner’s performance.
Will Long Distance Running Give Me Smaller Thighs?
Yes, long distance runners do have smaller thighs than runners who cover shorter distances. This comes down to burning off more fat than you consume. Running longer distances burns off a lot more energy, leading to an overall skinnier appearance.
If you run short distances, you may develop more muscular thighs. This is to ensure you have adequate power behind you to run faster in a shorter period of time.
The longer the distance you run, the skinnier your legs will be. This includes the calves and the thighs. Diet will also play a role. If you are consuming a high-calorie and fat diet, you won’t lose as much muscle as you would on a stricter diet.
When looking into why marathon runners’ legs are so small, it ultimately comes down to the type of training required. The type of running you do can make a huge difference to how muscular your legs are. Marathon runners do typically have smaller legs due to how much exercise they do.
