Many people will tell you that their life changed when they started running.
So if you’re thinking about starting running, then you may be wondering: “What does running do for your body?”
Running has many physical and mental benefits – from the
Many people will tell you that their life changed when they started running.
So if you’re thinking about starting running, then you may be wondering: “What does running do for your body?”
Running has many physical and mental benefits – from the so-called runner’s high to better heart health and weight loss.
But what exactly are the positive effects of running on your body? And are there any negative effects that you should know about?
In this guide we’ll explore:
- What does running do for your body?
- What does running do for your body shape?
- 10 benefits of running
- Are there any negative effects of running?
Let’s get going!
What does running do for your body?
At the start of a run
As soon as you head out of the door and start running you will notice changes in your body.
- Your heart will pump faster to push blood around your body.
- Your breathing rate will increase as your lungs suck in more oxygen.
- Your body temperature will rise and you will start to sweat.
In other words, your heart, lungs and muscles will all work harder to support your body during exercise.
At the same time, blood flow to your other organs, such as your intestines, will decrease.
It is because of these changes, especially at the start of a run, that many runners feel that the first mile of a run is the hardest.
Related: Walking a mile a day: Benefits + 7 tips to get you started
During a run
Eventually your body will acclimatize – but how soon depends on your fitness levels and running experience.
If you run regularly, your body will soon stabilize.
If you’re new to running, it will take a little longer for your body to catch up.
Once your body acclimatizes to the run, you will soon hit your stride and your run will feel less gruelling.
Your body will release ‘feel good’ hormones (called endorphins) which will provide you with the necessary energy to keep moving your body.
These hormones are what stimulates the ‘runner’s high’ feeling that many people experience when they exercise or go for a run.
Depending on your fitness levels, you will be able to run for miles and miles before tiredness and fatigue sets in.
If you push yourself too far, you may start to experience heavy legs syndrome as lactic acid starts to build in your leg muscles.
This is your body’s way of telling you that you’ve pushed yourself too hard and it’s time to slow down.
Related: Is running in place effective? Benefits + 3 sample workouts
After a run
Post-run your body will continue to release ‘feel good’ hormones so you will still feel energized.
Various studies have shown the positive effects of exercise on your mood during and after a run.
According to John Hopkins University School of Medicine, exercise increases the levels of endocannabinoids in the bloodstream.
Endocannabinoids are mood-improving neuromodulators that promote short-term psychoactive effects such as reduced anxiety and feelings of calm.
The key takeaway? Running will make you feel good not just during a run but for hours afterwards.
Related: Should you work out on your period? 6 best exercises to do on your period
During the recovery period – in the 24 hours after your run – your body will continue to burn calories as it repairs muscles and clears lactic acid.
This process is referred to as the ‘afterburn effect’ (also known as post-exercise oxygen consumption – EPOC).
The ‘afterburn effect’ is often much larger after high intensity exercise like interval training or hill sprints.
However, one study confirmed that prolonged exercise when performed at intensities above 40% to 50% of VO2 Max can trigger the metabolic processes responsible for the ‘afterburn effect’.
During the recovery process you may also start to feel some muscle soreness and stiffness (called delayed onset muscle soreness – DOMS).
Do some gentle stretching to help alleviate some of the discomfort.
You may also benefit from foam rolling.
Related: Running a mile a day: Benefits + 9 reasons to do it
What does running do for your body shape?
Running brings about many physical, physiological and biomechanical changes in your body.
As you run more and more, you will notice these changes.
Not only will your endurance and stamina improve, but you will shed the pounds and become more strong and toned.
Running is a great way to burn calories, but the number of calories you burn will depend on how often you’re running as well as things like your age, gender, height and weight.
The effects of running on your body shape will also depend on your body type.
Body type is linked to the distribution of muscle mass and fat.
