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- American College of Sports Medicine: ACSM Issues New Recommendations on Quantity and Quality of Exercise
- American College of Sports Medicine: ACSM Issues New Recommendations on Quantity and Quality of Exercise
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How Running Changes Your Body
Running for fitness and/or competition can improve your cardiovascular system, lower your body fat and reduce you risk for metabolic disease. Running is classified as an aerobic activity because it uses rhythmic large-muscle dynamic movement for an extended period of time. Running on a regular basis will change your body inside and out.
Decreased Body Fat
Regular aerobic exercise like running increases you caloric burn both during exercise and for an extended period of time afterward. Because fat is an oxidative fuel, it is ideal for running, and will become your primary substrate as the length of your runs increases. As your body fat goes down, your muscles become more prominent, giving you an athletic physique. Not only will lower body fat improve your appearance, but it will reduce your risk of heart disease. To significantly change to your body fat, run consistently five to seven days per week for 30 to 60 minutes. Keep your intensity moderate to high for the greatest benefit to your health and appearance.
- Regular aerobic exercise like running increases you caloric burn both during exercise and for an extended period of time afterward.
- Because fat is an oxidative fuel, it is ideal for running, and will become your primary substrate as the length of your runs increases.
Improved Muscular Endurance
Poor Blood Circulation & Running
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Running propels your body like a projectile, using continuous contractions in your leg muscles to keep your body in motion. Your quadriceps, hamstrings, glutes and calves contract and relax repeatedly throughout your run, improving their endurance by increasing their capacity to create energy via the breakdown of fats and carbohydrates. Improved muscular endurance will optimize your running performance, as well as improve your performance of everyday functional activities.
Strengthen the Heart
Your heart rate positively correlates to the intensity of your activity, and running can have a profound impact on your heart muscle 1. In response to high-intensity activity, your heart becomes stronger and more efficient at pumping blood throughout your body. As your cardiovascular endurance improves, your heart does not need to work as hard at rest because it can pump the necessary blood with fewer beats per minute, lowering your resting heart rate.
- Your heart rate positively correlates to the intensity of your activity, and running can have a profound impact on your heart muscle 1.
- As your cardiovascular endurance improves, your heart does not need to work as hard at rest because it can pump the necessary blood with fewer beats per minute, lowering your resting heart rate.
Improved Circulation
A Runner's Heart Rate
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When you exercise, your heart beats faster and harder, and blood vessels dilate in order to get more blood to your working muscles. As you become more fit through running, your muscle cells, arteries, blood volume and lung capacity adapt to make the exchange of oxygen and carbon dioxide more efficient. You also develop more capillaries that aid in gas exchange. Improved circulation reduces your risk of arterial sclerosis and blockage of your arterial pathways that can lead to stroke and heart attack.
- When you exercise, your heart beats faster and harder, and blood vessels dilate in order to get more blood to your working muscles.
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References
- American College of Sports Medicine: ACSM Issues New Recommendations on Quantity and Quality of Exercise
- Sports Doctor: What's Going On In There?
- "Essentials of Strength Training and Conditioning"; National Strength and Conditioning Association; 2008
- Cantwell JD. Cardiovascular aspects of running. Clin Sports Med. 1985;4(4):627-40.
- National Institutes of Health. NIH Osteoporosis and Related Bone Diseases National Resource Center. Exercise for Your Bone Health. Updated October 2018.
- Guiney H, Machado L. Benefits of regular aerobic exercise for executive functioning in healthy populations. Psychon Bull Rev. 2013;20(1):73-86. doi:10.3758/s13423-012-0345-4
- Hoveida R, Alaei H, Oryan S, Parivar K, Reisi P. Treadmill running improves spatial memory in an animal model of Alzheimer's disease. Behav Brain Res. 2011;216(1):270-4. doi:10.1016/j.bbr.2010.08.003
- Kalak N, Gerber M, Kirov R, et al. Daily morning running for 3 weeks improved sleep and psychological functioning in healthy adolescents compared with controls. J Adolesc Health. 2012;51(6):615-22. doi:10.1016/j.jadohealth.2012.02.020
- Zamani sani SH, Fathirezaie Z, Brand S, et al. Physical activity and self-esteem: testing direct and indirect relationships associated with psychological and physical mechanisms. Neuropsychiatr Dis Treat. 2016;12:2617-2625. doi:10.2147/NDT.S116811
- Boecker H, Sprenger T, Spilker ME, et al. The runner's high: opioidergic mechanisms in the human brain. Cereb Cortex. 2008;18(11):2523-31. doi:10.1093/cercor/bhn013
- Boecker H, et al. The Runners High: Opioidergic Mechanisms in the Human Brain. Cerebral Cortex. 2008;18(11):2523-2531. doi:10.1093/cercor/bhn013.
- Fernandes MFA, et al. Leptin Suppresses the Rewarding Effects of Running via STAT3 Signaling in Dopamine Neurons. Cell Metabolism. 2015;22(4):741-749. doi:10.1016/j.cmet.2015.08.003
- Guiney H, Machado L. Benefits of regular aerobic exercise for executive functioning in healthy populations. Psychonomic Bulletin & Review. 2012;20(1):73-86. doi:10.3758/s13423-012-0345-4.
- Kalak, N, et al. Daily Morning Running for 3 Weeks Improved Sleep and Psychological Functioning in Healthy Adolescents Compared With Controls. Journal of Adolescent Health. 2012;51(6):615-622.
- Mota MR, et al. Effects of treadmill running and resistance exercises on lowering blood pressure during the daily work of hypertensive subjects. Journal of Strength & Conditioning Research. 2009
- Nokia, MS, et al. Physical Exercise Increases Adult Hippocampal Neurogenesis in Male Rats Provided it is Aerobic and Sustained. J Physiol. 2016; 594: 1855-1873. doi: 10.1113/JP271552.
- Otto MW, Smits JAJ. Exercise for Mood and Anxiety, Proven Strategies for Overcoming Depression and Enhancing Well-Being. Oxford University Press. 2011.
- Sani SHZ, et al. Physical activity and self-esteem: testing direct and indirect relationships associated with psychological and physical mechanisms. Neuropsychiatric Disease and Treatment. 2016;Volume 12:2617-2625. doi:10.2147/ndt.s116811.
- Venckunas, T, Kamandulis, S. Interval Running Training Improves Cognitive Flexibility and Aerobic Power of Young Healthy Adults. Journal of Strength and Conditioning Research. 2016; 30(8): 2114-212. doi: 10.1519/JSC.0000000000001322.
Writer Bio
Bethany Kochan began writing professionally in 2010. She has worked in fitness as a group instructor, personal trainer and fitness specialist since 1998. Kochan graduated in 2000 from Southern Illinois University with a Bachelor of Science in exercise science. She is a Certified Strength and Conditioning Specialist, Certified Personal Trainer, Medical Exercise Specialist and certified YogaFit instructor.