Running is a sport that is very good for your health. You can run outdoors or indoors on a treadmill. These activities can help change your body and offer many health benefits. So how quickly does running change your body?
While different bodies react differently to change, some people change very fast, with the results being so evident within the first four weeks, while others will take longer. Typically, it takes 4 to 6 weeks after starting to run for you to notice a change in your body.
However, it may take several months for experienced runners who have been running for a long time to learn the change.
These different activities require running, which methods work faster, and many more. But how quickly does running change your body? Throughout this article, I’ll discuss how quickly your body can adjust.
Let’s dive in!
How Quickly Does Running Change Your Body?
As I mentioned in the beginning, it takes you four to six weeks of running to begin seeing the body changes. It can take several months for an experienced runner to realize the change.
On the other hand, various people will see different results after running for specific periods. Therefore, the answer to this question is not very specific since multiple factors are to be considered.
For beginners, you can expect body changes after the first few weeks of running. However, it can take a month to six months for experienced runners to realize this change. For experienced runners, it is ideal to know that the body changes can take longer than expected.
This is due to the body’s already-established running adaptations: you will be required to run faster and for longer periods to achieve your goal.
However, based on my experience, research, and various people’s feedback, the changes people feel after running are much more apparent. Also, they’re more noticeable than they seem to be.
Besides, I wanted to give you a better idea of how long it takes for your body to change, so I took the time to research different kinds of running activities. Here is what I found out.
What Are The Different Types Of Running Activities For Quick Body Changes?
1. Hills:
Hills are good for endurance because they provide a good cardio workout. Running in the mountains or hills is one of the best ways to run. They are great for your lungs as you can run further than you’re used to.
The key is running on a flat surface, so you don’t injure your feet or knee. Too much downward pressure can give you knee problems.
To do a good cardio workout, you can run up the hill at a leisurely pace and then run down at a faster pace. However, it might be boring for many people because they can only go up and down a hill.
There are many benefits to running hills.
– It increases your lung capacity, which means you’ll be able to breathe more oxygen when you run.
– Running uphill also strengthens your legs and calves so that you can run faster for longer periods on flat surfaces.
– Plus, running on hills helps build strength in your lower abdomen muscles.
– Running in the mountains is a great way to burn more calories and build your heart and lung capacity, contributing to better shape.
– In short, it’s great for your lungs and helps you develop endurance.
2. Intervals:
Intervals are great for increasing your lung capacity and for burning calories at the same time. Running intervals means you alternate running very fast and then walking or jogging slowly afterward.
You should pick a distance that is easy to run and increase the difficulty by doing longer distances, faster speeds, or both. You can make intervals harder by sprinting instead of jogging. Running intervals are a great way to lose weight and simultaneously increase stamina.
3. Treadmill:
Treadmills are also great for running at home. They can be helpful as you don’t have to worry about getting injured by running on the streets where there could be uneven surfaces that you might trip on.
While jogging, there is no risk of being struck by a moving vehicle. You can run on the treadmill at any pace and don’t have to hit a certain speed when you run.
It also has a lot of different programs to choose from, so you can pick the one that is most appropriate for you.
You still need to get a good pair of sneakers because running on a treadmill uses up your muscles quicker than if you were running outside instead. Treadmills aren’t as effective as running outdoors, but they’re better than nothing.
4. Running in the pool:
Running in the pool is also a great way to lose weight, increase your lung capacity, and improve endurance. Water resistance is much easier on your joints than it would be on land that has uneven surfaces.
At the same time, it’s easier on your muscles because they don’t get overworked as quickly as they would on land running. It’s a good choice if you’re looking for a way to exercise without getting tired too fast.
Factors That Affect How Quickly Your Body Changes And Responds To Running
Generally, various factors determine how fast or how long it will take for someone to see the body changes when running. They include:
a) Age:
Since running changes your body, running is crucial at the right age. The most important factor to consider is your age, which is why you want to lose weight or gain muscle and lean body mass.
More specifically, running is a great way to lose weight, especially if you’re a woman over 40. That’s because women begin to lose their hormone balance at that age. That’s why it’s essential to stay as fit as possible.
b) Experience:
Having the running experience to find the right pace for your body to stay healthy, fit, and change appropriately is crucial. You will need to increase your pace gradually as you get better so that you don’t hurt yourself.
However, for most people, starting with an easy run is essential so your body can get used to running. Besides, experience helps you to know the best way and type of running that works best for you.
c) Diet:
The diet you follow will significantly impact how quickly your body changes once you start running. For most people, if they want to lose weight and get in shape for the summer, then they would have to start eating healthier.
They should eat fruits and vegetables, fish, and lean red meat. They should consume much water and avoid junk food and fast food.
d) Hydration:
Drinking plenty of water is vital for any exercise. It’s important because it keeps you cool, and it’s also good to keep yourself hydrated so that your muscles always have the right amount of oxygen and water. The recommended amount of water to drink is 8-10 glasses daily.
e) Type of running:
Your running will determine how fast you lose weight and gain muscle. Your personal preference and the current state of your emotions will determine this. You can run on a treadmill, on the road, or in the pool.
f) Workout:
Running for a workout is an effective way to lose weight and build muscle. It’s suitable for those looking to lose weight and an excellent way to make the full range of motion in your muscles while improving strength and flexibility.
Can You Run On The Streets?
Running on the streets is an excellent way to lose weight and shape. It changes your body to be healthier and keeps you active. It is a great way to run well without enduring the monotonousness of running on a treadmill.
You have more freedom when you run on the streets because you can choose your path and avoid cars, giving you more exciting scenery.
However, running on the streets is not without its dangers. It could be dangerous if cars are driving close to you. They can hit you or cause an accident if you are not careful.
Running Tips For Quick Body Changes
Exercise like a pro with these running tips for ensuring quick body changes. They are:
1) Proper Running Form:
Always keep your running form in mind. Always keep your head up while running, and keep an eye forward. Keep your arms close, and ensure you’re bending from your hips.
2) Proper Running Gear:
You should always wear ideal running gear, like a good pair of sneakers and running clothing. This is important because you must protect your body from blisters, sweating, comfort, and safety if running late at night.
3) Good Warm-Up:
Do a proper warm-up if you want to improve your health and fitness. It’s also essential that your warm-up exercise is always correct. The best type of warm-up is the dynamic one.
4) Proper Training:
Do your training correctly and consistently. The best way to train is always to do the proper workout routine. That way, your muscles can stay leaner and burn off more fat. A trainer or exercise coach can help you make sure you’re performing the exercise correctly.
5) Proper Diet:
Runners who want to change their body shape or lose weight should always ensure they eat the proper diet. Have a healthy breakfast, lunch, and dinner. They should drink plenty of water, too, so that their muscles stay hydrated at all times.
6) Posture:
Always keep your shoulders back, chest open, and chin high. That way, you’re sure to improve your posture while running, which helps your health and fitness and the body changes you desire.
The Various Ways Running Alters Your Body.
The various ways that running alters your body include the following:
a) Burning calories:
When you run, you burn calories. This is because it works out all the muscles in your body. It’s a great way to lose weight and stay in shape.
It also helps you maintain weight. When jogging, make sure that you warm up first. Jogging also burns fewer calories than running fast on the streets, on a treadmill, or an indoor track.
b) Building muscles:
Running’s greatest benefit is that it helps you gain muscle. This is because both aerobic and anaerobic exercises increase muscle mass. It works out your entire body, especially the legs, which helps with weight loss.
c) Endurance building:
Running helps you increase your endurance so you can go further than before. Running also helps with weight loss because it boosts your heart rate to make you sweat more while burning calories simultaneously.
d) Weight loss:
Running is a fantastic way to change the shape of your body and lose weight. This is because it burns many calories and helps with your endurance to run longer distances.