Why are some people strong for long distance running and some not?

There are two kinds of people in this world. Usain Bolt's classmates who can run long distances of up to tens of kilometers with a sweet smile on their lips, and those who can just run a mile feels like they have met death.

Running strength can actually be trained through routine and intense training. But when you have often practiced you are still unable to run long distances, maybe now is the time to reflect. There are a number of physical characteristics that could be the reason why you are quick to struggle when you just run to the supermarket near your house, while your next door friend is the winner of a 200 kilometer ultramarathon subscription.

People who are strong in long distance running have special genes in their bodies

In research published in the journal PLOS One, a team of researchers from Spain found that genetics can largely determine the success rate of a person reaching the finish line in a marathon competition.

Researchers looked at the physical condition of 71 people who had participated in a marathon competition at least once in the past three years and were physically fit, with no history of any illness. Then the study participants' blood samples were taken for further investigation, and the degree of their muscle damage after running was also observed.

Researchers found that in addition to being determined to exercise strength in running, long-distance runners have a special genetic code that allows their bodies to produce less creatine kinase and myoglobin, which are proteins in the blood that are linked to muscle breakdown. This compound is released by the body when muscles become tense or damaged after prolonged use, for example during a marathon.

Just for the record, to complete a marathon, you need about 30,000 steps, while the feet will hold weights up to 1.5 to 3 times your body weight at each step.

This way, when there is major damage to muscle fibers, you will feel tired faster. On the other hand, the runner's body which has this particular gene releases very little of these proteins. This means they experience less muscle damage while running. It is this gene that makes some people run better than others.

People who are strong in long distance running have the longer leg bone structure

Shorter and stronger legs generally display better running ability, but this only applies to the acceleration stage at the start of the race. Meanwhile, people who have longer legs usually have longer strides. This is the advantage in the mid-race stage when they have reached the top running speed, which must be maintained until the finish line.

Researchers at Penn University used MRI (magnetic resonance imaging) imaging images of the legs of competitive runners, who have at least three years of sprint competition experience. They found that these professional sprinters had up to 6.2 percent longer forefoot bones than their group of non-sprinters.

Researchers also found that their Achilles tendon (the large vein behind the ankle that connects the calf muscles to the heel bone) also has a different structure. The Achilles tendon functions to lift the heel, like when we tiptoe or apply the brakes. The short "lever-arm" of the Achilles tendon of sprinters was found to be 12 percent shorter than that of non-sprinters. The length of the "lever-arm" is the distance between the Achilles tendon and the center of rotation of the ankle bones.

Long-distance runners must be able to produce a very high level of leg muscle strength in proportion to their body mass, in the very short time their foot hits the ground. The shorter “lever-arm” length of the Achilles tendon and longer toe bones allows the runner to generate greater contact force between the sole of the foot and the ground, and to maintain that force for a longer time. This kind of running technique uses less energy, and therefore less oxygen intake, which can save you energy during the run.

But it remains unclear whether routine training alters the structure of the legs, or whether some people are simply born "runners" physically. What is clear, these physical characteristics can really provide an advantage for runners to generate greater strength during long distance running for a long time.

People who run long distances have a healthier lifestyle

Even if you are blessed with genes and train extremely well to have Usain Bolt's running pace, poor lifestyle principles can prevent you from achieving your best running abilities. Poor nutrition that gives you empty calories without essential nutrients can actually slow down the body's work.

Failure to keep your body hydrated with plain water will not allow your body to perform optimally. Inadequate rest and poor sleep habits can rob your body of fitness.

Eating fresh food, drinking plenty of water, rest, and adequate post-workout recovery techniques are keys to achieving the most perfect long distance running ability.

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