If you’re asking yourself, “when do you notice the benefits of running”, you’re probably considering incorporating running into your daily routine, or you’ve been running relatively recently.
It is normal to ask oneself this question, especially at the beginning, when we may encounter the most difficulties and need the most motivation.
Undoubtedly, there is no better engine than to start noticing the long-awaited changes in our bodies and health.
We anticipate it will take a little patience and perseverance, but if you want to know when you’ll start to feel the benefits of running, read on.
In general, physical exercise brings many benefits that manifest themselves on different levels. For example, while the most obvious and often sought-after are physical changes such as weight loss, exercise also positively affects our emotional health.
It is the same when we run: we can obtain many varied benefits, which are not limited to the physical aspect and are not always obvious.
Therefore, to detect when the benefits of running are first felt, we must know the positive effects it brings us. Some of them are:
- Running increases cardiac output and breaths per minute. This translates into:
- A strengthening of the cardiovascular system.
- Activation of the circulation, with increased vasodilatation and improved blood flow.
- Increased oxygen supply to the lungs and increased oxygen uptake from the blood to the tissues.
- Activates and accelerates the metabolism.
- Facilitates weight loss and maintenance of a healthy weight.
- Improves lipid profile by helping to control cholesterol and triglycerides.
In addition, endorphins are also released, which positively affect our emotional well-being. More specifically, on a mental and emotional level, running helps to :
- Reduce stress, anxiety and day-to-day tensions.
- Improve self-esteem and self-confidence.
- Causes a feeling of euphoria that is very positive for the mood.
- It makes it easier to disconnect from everyday problems.
As if all this were not enough, the long-term benefits of running make it easier to control cardiovascular risk factors and diabetes.
To be healthy, you don’t have to do triathlons or run a marathon. We don’t even have to run every day.
In most cases, running every day would lead to injuries due to overtraining and not allowing our muscles to recover.
In other words, more is not always better.
The greatest benefits of running and any physical activity come when we make it a daily habit and incorporate it progressively into our daily lives.
In general, to achieve and maintain good health, at least 150 minutes, ideally 300 minutes, of moderate aerobic exercise per week is recommended.
A valid alternative to the above recommendation is 75-150 minutes of vigorous, i.e. higher intensity, exercise.
Therefore, we can feel the benefits of running if we run for 40 minutes five days a week and 50 minutes three times a week.
Perhaps in the first case, the benefits will appear more quickly and be more evident, but in both cases, we will feel positive effects on our bodies.
However, as a guideline, running at least 3 times a week is generally recommended.
In any case, to enhance the benefits of running and promote its early manifestation, it is advisable to supplement our routines with a natural product that helps us to recover after running sessions.
This will also make it easier for us to complete our weekly routine in the best possible physical shape.
A suitable supplement for this purpose and highly recommended in states of stress and joint wear and tear is, for example, Orgono Sport Recovery, formulated with organic silicon and glycine, compounds well known for their ability to strengthen tissues.
So how long does it take to appreciate the benefits of running?
The truth is that there is no single answer. It will depend on:
- The “type of benefit” or goal we are looking for (i.e. our objectives), which will be the most obvious (e.g. weight loss).
- Starting fitness level.
- The frequency or regularity with which we run.
- It also depends on the time, intensity and distances travelled.
However, many people start to notice the first benefits of running after two weeks of regular practice, running at least 3 to 4 days a week.
However, if this is not your case, if you don’t feel the effects after two weeks, don’t despair and don’t lose motivation.
If you start with short distances, have poor fitness, are or until recently have been a smoker, are overweight or have never run before, this is normal.
It takes patience and consistency, so keep going for regular runs, and you will soon see the benefits. Don’t obsess about how many days you should run or how long it will take to see the positive effects. Start slowly, depending on your starting fitness level, endurance and motivation.
Increase the distances you run and the frequency of your running days, but don’t forget that your body also needs rest and recovery days.
Enjoy each run and pay attention to the small achievements to keep your motivation high: subtle improvements in your breathing, greater endurance, less fatigue, more concentration, improvements in your times?
All of this helps you to enjoy the benefits of running. So be patient and persevere.