체격이 큰 사람을 위한 러닝의 어려움

### 체중이 많이 나가는 사람들을 위한 러닝의 어려움과 해결책
* 🏃 달리기는 **체중의 1.5~7배에 달하는 무릎과 발에 가해지는 충격**으로 인해 체격이 큰 사람에게는 특히 힘들 수 있으며, 부상과 피로를 유발할 수 있습니다.
* 💔 달리기로 인한 충격은 **적혈구를 손상**시켜 헤모글로빈이 누출되어 신체 장기로의 산소 공급에 영향을 미치고 운동 능력을 저하시킬 수 있습니다.
* 🔥 또 다른 문제는 운동 중 발생하는 열로, 에너지 전환 효율이 **20~40%에 달해 최대 60%의 에너지가 열로 전환**되어 신체 활동 중 체온 조절이 복잡해진다는 것입니다.
* 💦 인간은 땀을 통해 체온을 조절하는 고유한 기능을 가지고 있지만, **체격이 크면 효과적인 땀 증발을 방해**하여 달리면서 체온을 식히기 어려울 수 있습니다.
* 📉 신체의 올바른 자세 유지 능력도 **과체중의 영향을 받아 더 많은 에너지가 필요**하고 무거움을 증가시키는 비효율적인 달리기 메커니즘으로 이어질 수 있습니다.
* ⚖ 체중 감량과 근육 강화로 에너지 효율을 높이고, **달리기 속도를 서서히 높여 에너지 수요를 효과적으로 관리하는 방법** 등이 있습니다.
* 📊 체중이 많이 나가는 사람은 **관리 가능한 속도로 시작**하고 일관성에 집중하는 것이 중요하며, 이러한 접근 방식은 시간이 지남에 따라 적응하고 달리기 능력을 향상시키는 데 도움이 될 수 있습니다.
* 💪 궁극적으로 누구나 달리기를 할 수 있으며, 체형이나 초기 체력 수준에 관계없이 **자신에게 맞는 페이스를 찾고 꾸준히 운동에 전념**하는 것이 중요합니다.

체중이 많이 나가는 사람은 달리기를 할 때 충격, 열 발생, 자세의 어려움으로 인해 특별한 어려움을 겪습니다.

Hello everyone, this is not Mint. Today, after a long time, I’m not showing my face but instead taking out a notepad to talk to you. The topic for today is about why it’s difficult for people with larger body sizes to run. I will also share a few ways to address this issue. Well, even without me explaining, you probably already know that individuals who are heavier or have a larger physique find it challenging to run. However, there are some who may not fully understand the specific reasons behind this, so I will explain in detail today. There are various reasons for this, but I will focus on three or four key reasons. The first reason is shock. There is a lot of impact involved.

When we run, the impact on our knees and feet can be roughly 1.5 to 7 times our body weight. Some people say it's about 5 to 6 times. Generally, it can be around 1.5 to 7 times the impact. For reference, walking has an impact of about 1.3 times. Running, however, incurs much more impact, roughly double that. So, if we weigh c kg, it means that while running, we experience an additional impact equivalent to about 60 to 70 kg. However, if our bones are not strong enough to withstand this impact and our muscle strength is insufficient, running for long periods can be very challenging. Additionally, if the impact is this significant, it can lead to problems. As we run, our feet hit the ground with force.

When this impact occurs, it creates a shock that builds up in the body. Of course, using good technique can reduce the amount of shock, but as mentioned earlier, if a person is heavier, the impact increases. The question is, where does this shock go? It destroys our red blood cells. This accumulation of shock leads to the destruction of red blood cells. The problem is that when red blood cells are destroyed, what is inside them escapes. What escapes is hemoglobin. When hemoglobin leaks out, we refer to this phenomenon as occult blood in stool. As this escapes, it affects the transportation of oxygen, which combines with iron to form oxygen. However, due to the hemolytic phenomenon, the amount of oxygen delivered to our various body organs is affected.

Oxygen delivery decreases. When the impact is significant, it is natural that exercise performance will also decline. Breathing becomes much faster and more labored, and fatigue accumulates quickly. This fatigue does not recover easily, making it very difficult. This is the first reason. 

The second reason is that a lot of heat is generated. The efficiency of converting energy in our body varies. I will just refer to it as energy conversion efficiency. There is an efficiency in our body's energy conversion, but it can differ greatly. In previous research I reviewed, the efficiency was found to be around 40% in some studies, while others estimated it as low as 20%. Generally, you can consider it to be about 40%. This indicates that when converting the energy in our body into exercise energy, it can be as low as 20-50%.

Only 40% of the energy is properly converted into kinetic energy. So, what happens to the remaining 60%? It generates heat. When we exercise, our bodies produce heat. The reason for this is that the energy that is not converted into kinetic energy is transformed into heat. This isn't inherently bad. The reason our bodies generate a lot of heat is that it was a survival mechanism for humanity. To survive in cold regions or during cold seasons, we needed to be able to generate heat within our bodies. Additionally, we don't have much body hair, which means we have evolved to produce more heat. However, this can become a problem during intentional exercise. When we engage in a lot of exercise, our bodies produce significantly more heat. Of course, in the case of those who exercise a lot, this energy conversion can be improved.

Efficiency does increase somewhat; this is achieved through training. Through training, the efficiency of energy conversion does improve, but there are no cases that exceed level 5. Most improvements occur around level 40. This means that if you use a lot of energy during exercise, your body will adapt and increase energy expenditure significantly more. If the weight is heavy, more energy is required to move that heavy body, leading to a greater energy demand and more heat generation. This is quite normal. In fact, for those who are quite active, there is an issue with subcutaneous fat. The subcutaneous fat can be quite thick, which means that the fat in the body tends to accumulate rather than being expelled, leading to a buildup inside the body.

So, when heat accumulates, as you might have heard in episodes 4 and 4, it naturally leads to a decline in motor function and disrupts the body's balance, resulting in decreased efficiency and making it difficult to exercise effectively. When you first start running, you may have experienced feeling lightheaded when your body overheats, and it's the same principle. 

Also, there's the aspect of sweating, which connects to this. Especially for those who run a lot, sweating can make running very challenging. Since your body heats up, you sweat a lot. However, we need to consider a unique trait of humans: our species regulates body temperature through sweating. This is a significant difference compared to other animals. In the past, during extremely hot conditions...

In the hot season during the day, our humanity was able to walk and run long distances, persistently chasing certain animals. When these animals became exhausted and collapsed, we could go and hunt them. The reason for this is that these animals could dissipate heat through specific body parts, such as their tongues. In contrast, humans have numerous sweat glands that allow us to sweat profusely, which helps heat escape very quickly. This is why, even on hot days, we could track these animals for extended periods. This ability was one of the reasons humanity could survive through hunting. In any case, humans have this particular trait. However, in order to regulate our body temperature through sweating, certain conditions are necessary. The optimal conditions for sweat evaporation are that the greater the surface area, the better. This is especially relevant for men who work with computers.

As you know, we are working with heat sinks. Generally, the larger the surface area of the heat sink, the better it dissipates heat. The same applies to our bodies. The larger the surface area of our skin, the more sweat pores we will have, and the more heat we can dissipate. You probably learned about this in biology class. When we go to colder regions, animals tend to get bigger, while in warmer regions, they tend to get smaller. For example, the fennec fox, which lives in hot deserts, has very large ears. While these large ears are certainly necessary for good hearing, one reason for having such large ears is that they significantly increase the surface area of the skin, allowing for better heat dissipation and helping to regulate body temperature.

This is a very advantageous condition, and it is probably mentioned in biology textbooks. Now, let's revisit the formula we learned during our school days. Up until now, you might have understood this, and now we will apply it. There is a chant: 9. Here, we have the radius, and how do we calculate the volume of a sphere? Do you remember? The formula is \( \frac{4}{3} \pi r^3 \). Now, there is also a formula for the surface area of a sphere. The surface area is given by \( 4 \pi r^2 \). From now on, you can start applying this, but in fact, you don't need to calculate anything separately. If you look closely, the volume is the cube of the radius, while the surface area is the square of the radius. So, as the size increases, what happens? The volume increases much more than the surface area.

As they grow larger, polar bears are able to retain heat within their bodies. Their size is immense, allowing them to generate and accumulate a lot of heat, while their surface area is relatively small, which prevents heat from escaping. Additionally, polar bears have fur that is not only thick but also traps air, contributing to their insulation. This is why they can endure even when drinking cold Coca-Cola in the North; their skin surface area isn't that large compared to their body mass.

We can also observe this in marathon runners. If you look at African athletes, you’ll notice that they tend to be shorter overall. Of course, there are exceptions with taller athletes, but generally, they are shorter and have very efficient body structures. This affects their performance and endurance.

They are sharp, so although their volume is small, the surface area is relatively large. Therefore, temperature regulation is quite effective. On the other hand, in Europe and parts of Africa, if you look at athletes from Europe or North America, they tend to be taller, and you can see that their physique is often not skinny but rather slightly chubby. Overall, their body structure is generally larger. 

So, what problem do these athletes face? Their surface area is small compared to their volume. As a result, temperature regulation is relatively less effective for athletes from these countries. This can be interesting when analyzing marathon events, as you can observe interesting patterns. For example, in marathons held in summer or hot regions, the participation rate of athletes from these countries, or those who are tall and short, is significantly higher.

There are athletes who drop out, but there are also those who thrive in certain conditions. Where do these athletes tend to excel? In the fall, or in cooler places, or even in winter. They participate in these events because their skills shine here, and their chances of winning increase. Marathon runners don’t just run for personal satisfaction; they run to win. From the athletes' perspective, winning is often more important than the record itself. Therefore, they tend to choose seasons that are more favorable to them. One reason many marathon events are not held during hot seasons is that more athletes can participate when it's cooler. Of course, there are exceptions like the Olympics, but generally, there are cases like this in marathons and other events as well.

So, going back for a moment, I talked about some unnecessary things. I tend to gain weight and my body is somewhat on the chubby side. People like me tend to sweat less than needed during the summer. So what happens? We try to sweat more quickly and abundantly. But the problem is that we want to sweat quickly. Because of this, we experience symptoms like thirst or dehydration much more intensely and urgently. This makes running incredibly difficult. On August 15th, which is Liberation Day, I went out to run 8.2 kilometers, but this time I didn't drink enough water before going out.

It's cloudy in the sky. I just casually went out, but I felt really disappointed and was sweating a lot. After about 1.4 kilometers, I was going crazy. When I moved my body, I felt like I was at my peak, but that's definitely not the case. I tend to sweat a lot. The reason I started studying this is because of my excessive sweating. I wondered why I sweat so much, so I looked it up. Anyway, as the sweat comes out quickly, running becomes increasingly difficult, and it affects my mental state as well. So, that's one reason. The fourth reason is that my posture doesn't come out well. I struggle with my posture, especially for those who have a heavier build or those who lift weights, where the body tends to be more muscular.

When I see people like this, I feel envious. Their running posture, which we think of as very efficient, often doesn't come out as expected. When they try to maintain that posture while running, they end up using more muscle strength, which decreases efficiency. This excessive use of energy makes their bodies feel heavier, leading to more impact. As a result, their running efficiency decreases, and running becomes increasingly difficult. 

As for women, I believe they know this without me saying it. Just a slight improvement in posture can make running much easier. However, if their posture doesn't improve due to factors like these, it’s natural that their bodies feel heavier and running becomes much more challenging. Some people do have good posture, but if their lower body, like their thighs, is too thick, it can create additional challenges.

Some people have difficulty maintaining proper posture, and there are many cases like this. This is one of the very important reasons. There are many other factors as well, but today I will focus on the issue from my perspective. In fact, the first, second, third, and fourth points are relevant here. I will start by discussing these points, and then I will talk about the solutions. 

The first solution might sound unpleasant, but it is very obvious: it is to lose weight. By doing so, you will see improvements. Shock levels will decrease, the surface area of the skin will increase, and most issues can be resolved this way. However, it's not just about reducing weight; it’s important to also focus on building muscle. This means improving your energy efficiency through a healthy lifestyle.

You exercise a lot, so you walk a lot. This helps to efficiently convert exercise energy, increasing your efficiency. Then, you can work on building your body through activities like weight training, which helps develop the ability to support your body. Additionally, engaging in other aerobic exercises like cycling helps create the basic fitness needed for running. Occasionally, among those who complete a full marathon, you may notice individuals who are quite tall and have a very strong physique. They look like they are made for marathon running, and their bodies are incredibly healthy. However, there are also people who are great runners but don't have that typical physique. When you look at their training process, they have put in several times more effort than others. They have learned to lead their bodies through running.

To achieve this, I noticed that some female athletes weigh around 60 kilograms. However, those individuals invest a significant amount of time and effort into training to develop their bodies compared to other athletes. It is possible to do it, but it is challenging. Not only is running difficult, but also preparing the body for running adds another layer of complexity. Honestly, losing weight is tough as well. I started running to lose weight, but I realized that if I focus on losing weight first, I may not even need to run. So, while I’ve talked about the first and second points, it’s actually quite challenging. So, let me move on to the third point.

I will give you the method that I always emphasize. The most important thing, I believe, is the pace. This is something you need to gradually increase step by step. Think of it like climbing stairs; you will go from one step to the next. For example, you will start with a thousand won and gradually increase to one hundred million won.

To explain this further, let me talk about a physics formula we learned during our school days. Do you remember the formula for kinetic energy? Some of you might be familiar with it. The kinetic energy, K, is equal to 1/2 mv squared. So, if we consider an object at rest with a certain mass, when we move that object to reach a specific velocity, v, the energy required to do so is called kinetic energy, represented by the formula 1/2 mv squared. This formula is not strictly limited to motion, but I will explain more about it.

To explain this beneficial concept, I have brought out this formula to make it easier for you to understand. Of course, as I mentioned earlier, in real-life situations like running or in physics formulas, this formula doesn't hold true. You have learned that there will be friction, air resistance, and various other factors involved. Anyway, putting all that aside, I think we can focus on the essential aspect today, which is the directionality. 

What’s important here is this: the formula for momentum is mv. It indicates that increasing speed requires more energy than increasing mass. This is because speed is squared. So, to run, a certain amount of energy is needed, and as your speed increases beyond your body weight, the energy required increases exponentially.

Now, I will share some important insights. Of course, for those who are significantly overweight, there can be issues such as shock or energy conversion, and they may feel heat and sweat excessively due to the extra burden on their bodies. However, based on my own experiences, I believe that speed is a more critical factor than weight. Since we are all individuals, the impact of pace is much greater. As mentioned earlier, even a slight increase in speed requires an enormous amount of energy. It is much more challenging to increase speed than to gain a little weight. As the energy demand increases, our bodies may struggle to cope, and this ties back to the energy conversion we've discussed.

Even if we force ourselves to extract energy, it generates a lot of heat and becomes difficult. Additionally, as the speed increases, the impact upon reaching the ground becomes significantly greater than when running at a slower pace. The reason walking is rated at 3 and running at 7 is due to this speed difference. The faster you go, the greater the impact becomes. Therefore, for those who weigh a lot, if we think about it differently, even if you reduce your pace just a little, the energy burden decreases significantly because it is proportional to the square of the speed. This means that you can still run comfortably. That's why we often tell heavier individuals to start with walking first. Ultimately, this is about managing your pace.

The idea is to reduce the amount of energy by letting it drop. Yes, your body can handle that. If your body has to manage too much, it will require more energy. So, by doing this, your body gradually adapts and, ultimately, if you reduce it a little, you will start to increase your pace slightly. Then, your body will become one that can handle more energy over time. Yes, I believe this is an important part of my guidance. 

So, to summarize, everyone, don’t worry if you’re not running at your best. Instead, just focus on maintaining a steady pace, and anyone can run. Originally, I wanted to discuss innate body types, genetic factors, and such if time allowed, but it seems we’ve already exceeded the time limit for the video.

Many people haven't seen this, so it will take over an hour next time. Therefore, I will briefly talk about it today, and if I have the opportunity later, I will share more through videos or podcasts. 

Let me share a bit about myself. I have a large build and weigh quite a bit, but don't be discouraged. You can gradually increase your pace while eating a little bit at a time. I used to be 180 cm tall and my weight went up to 98 kg at one point. I generally maintained around 93 to 95 kg. I started running at that weight, and when I stopped for a while, my weight went back up to 86 kg. It fluctuated a lot, but by taking it slowly, I managed to lose weight and improve my running efficiency. Now, I can run without any issues.

As those who have seen my running know, my recruitment is definitely not ideal for running. And physically, I am not someone who excels at sports. I have been terrible at sports since I was very young. Among all the sports I've tried, running is the only one where I could achieve results relative to the effort and time I invested, even if it was slow. That's why I have continued to run and am currently managing this running group. So please, don’t give up, and I encourage you all to challenge yourselves with running. Consistency is the most important aspect of any sport. It doesn’t matter how you compare to others; what matters is that you keep going. I will talk about genetics and other factors later. Just keep being consistent, and you can definitely run.

I haven't rewritten it at least that much. It's not really a good record, but I do have some confidence that at least I can run that much. So please, everyone, don't give up and make sure to challenge yourselves to run. If you have any questions, please leave a comment, and I understand any criticism you may have. I just brought up some old public service exam material to make it a bit easier to talk about, so please take it that way. Did you all have time today? I will wrap up my talk here. This has been Indira. Thank you.

체중 많이 나가고 덩치 큰 사람이 달리기 힘든 이유와 해결 방법

'런데이'의 최초 개발자 민티런이 더 즐거운 달리기, 여러분만의 달리기를 찾도록 도와드립니다. 이제 달리기는 민티런과 함께 하세요.

이메일: mintyrun@gmail.com


민티런 MintyRun

더 큰 체형을 위한 러닝의 도전 과제

5~7배에 달하는 무릎과 발에 가해지는 충격으로 인해 달리기를 할 때 상당한 어려움을 겪습니다.

이러한 충격은 충격이 축적되어 적혈구를 파괴하고 신체 기관에 산소 공급에 영향을 미쳐 운동 능력이 저하되고 피로가 증가합니다.

또한 운동 중 신체의 에너지 전환 효율이 달라져 에너지의 60%가 열로 변환되어 격렬한 신체 활동 중에 문제가 될 수 있습니다.

에너지 효율, 체온 및 땀 조절의 관계

운동은 에너지 전환 효율을 향상시키며, 대부분의 증가는 40레벨 전후에 발생합니다.

과도한 운동과 두꺼운 피하지방은 에너지 수요를 증가시키고 열 축적을 유발하여 운동 기능과 운동 효과를 방해할 수 있습니다.

인간은 땀을 통해 체온을 독특하게 조절하며, 표면적이 넓을수록 열 발산 능력이 향상되는데, 이는 사냥 중 생존에 중요한 역할을 해온 특성입니다.

북극곰의 체온 유지와 선수의 경기력 향상

북극곰은 큰 몸집과 두꺼운 털, 작은 표면적 덕분에 열을 효과적으로 유지합니다.

아프리카 마라톤 선수들은 키가 작고 효율적인 신체 구조로 체온 조절이 잘되는 반면, 유럽과 북미의 키가 큰 선수들은 체온 관리에 어려움이 겪는 경향이 있습니다.

계절에 따른 마라톤 선수들의 참가 패턴은 신체 구조에 영향을 받는데, 체격이 큰 선수들은 서늘한 날씨에 더 유리합니다.

많은 사람이 잘못된 자세로 인해 과도한 근육 사용과 무거워진 몸으로 인해 달리기 효율성에 어려움을 겪습니다.

여성은 자세와 신체 구성에 있어 추가적인 문제에 직면하는 경우가 많아 달리기가 더 어렵습니다.

체중 감량, 근육 강화, 유산소 운동 등이 해결책이 될 수 있지만 달리기에 적합한 몸을 만들기 위해서는 상당한 시간과 노력이 필요합니다.

점진적으로 속도를 높이는 것의 중요성

성공하려면 계단을 오르는 것과 마찬가지로 점차적으로 속도를 높이는 것이 중요합니다.

운동 에너지 공식에 따르면 속도를 높이려면 질량을 늘리는 것보다 더 많은 에너지가 필요하며, 속도는 제곱의 효과가 있습니다.

체중이 많이 나가는 사람의 경우 페이스를 약간 줄이면 에너지 부담을 크게 줄일 수 있어 관리하기 쉽고 편안하게 달릴 수 있습니다.

러닝에 적응하기: 개인적인 여정

점차적으로 에너지 출력을 줄이면 시간이 지남에 따라 신체가 적응하고 페이스를 높이는 데 도움이 됩니다.

달리기에서는 일관성이 핵심이며, 출발점에 관계없이 누구나 향상할 수 있습니다.

연사는 자신의 체중 변동과 달리기 여정을 공유하며 다른 사람들이 포기하지 않고 도전할 수 있도록 격려합니다.