Download Physiological Adaptations to Running

Physiological Adaptations to Running
Energy Use: In order to do physical activity, including running,
the human body must use energy. There are two main ways your
body uses energy, aerobically and anaerobically. Aerobic energy
production is very efficient and can continue for a long period of
time as long as there is adequate oxygen. For instance, when you
are on vacation, your family might go for an hour-long hike. You
are able to keep going because the slow pace of your hike allows
you to take in enough oxygen to produce energy for an hour.
However, when you sprint, you are using so much energy that you
can’t take in oxygen fast enough. Then your body uses the
anaerobic means of using energy. This method can allow you to use
a lot of energy, but it is inefficient and can’t be maintained for
long. Even 30 seconds of sprinting can leave a runner gasping for
breath and with muscles that feel exhausted.
When a runner trains at an easy pace for a long
distance, her body will become more efficient at using energy
aerobically. That means her body will be able to run at faster
speeds for longer distances without having to switch to anaerobic
energy use. Below are listed some of the adaptations that will
take place with running.
Lungs: With training a runner will increase his maximal lung
capacity. In other words, running increases the amount of air that
he breathes in and out with each breath. The lungs also increase
in their ability to pull oxygen out of the air that is breathed in.
The respiratory muscles also improve in endurance so that they
can help the lungs to expand and contract for a longer period of
time.
Blood: With training, an athlete’s blood is better able to carry
oxygen to the muscles and to carry away byproducts that can
interfere with the muscles ability to work.
Heart: The heart is a muscle, and running makes it stronger.
The muscle fibers that make up the walls of the heart become
thicker and stronger. Also a trained runner often has larger than
normal chambers within their heart. This means that each beat of
the heart pumps more blood to the body.
Circulatory system: The circulatory system carries the
oxygen-rich blood to the muscles. When a person begins running,
new capillaries open up. These capillaries are able to provide more
blood and oxygen to the muscles.
Muscles: Training improves the muscle’s ability to store
potential energy (glycogen). Having more glycogen in your muscles
is like having more gas in your gas tank. You will be able to go
farther without stopping. Muscles also improve in their ability to
take the oxygen from the blood and use it efficiently.