What Happens to your Body When You Run Every Day for 30 Days

Find out if this fitness challenge could be right for you.

What are the Health Benefits of Running?

Running offers numerous health benefits for both the body and mind. Here are some of the key advantages:

Improved cardiovascular health: Running is an excellent aerobic exercise that increases heart rate, strengthens the heart muscle, and enhances the efficiency of the cardiovascular system. It can help lower the risk of heart disease, stroke, and high blood pressure.

Weight management: Running is an effective way to burn calories and maintain a healthy weight. It can aid in shedding excess body fat and boosting metabolism, as it is a high-intensity exercise that engages multiple muscle groups.

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Increased bone density: Regular running can strengthen bones and reduce the risk of osteoporosis. It stimulates the formation of new bone tissue, particularly in the weight-bearing bones of the legs, hips, and spine.

Enhanced muscular strength and endurance: Running engages various muscles in the body, including the quadriceps, hamstrings, calves, and glutes. Over time, these muscles become stronger and more toned, improving overall physical performance and reducing the risk of injury.

Improved joint health: Contrary to popular belief, running can actually promote joint health when performed correctly. It helps strengthen the muscles around the joints, providing them with more support and stability. However, it’s important to listen to your body, use proper running techniques, and avoid excessive impact if you have pre-existing joint conditions.

Increased lung capacity: Running is a great way to improve lung function and increase lung capacity. Regular running sessions can help enhance oxygen intake and strengthen the respiratory muscles, resulting in improved breathing and overall endurance.

Mental well-being: Running has significant mental health benefits. It promotes the release of endorphins, which are natural mood-boosting hormones, leading to feelings of happiness and reduced stress. Running can also improve sleep quality, increase energy levels, and boost self-confidence.

Disease prevention: Regular running has been associated with a reduced risk of various chronic conditions, including type 2 diabetes, certain types of cancer, and neurodegenerative diseases such as Alzheimer’s. It also helps improve immune function, leading to a stronger defence against infections.

Increased longevity: Studies have shown that regular runners tend to live longer than those who are sedentary. Running can contribute to a healthier lifestyle, reducing the risk of premature death and improving overall quality of life.

Remember to start running gradually and listen to your body to prevent injuries. If you have any underlying health conditions or concerns, consult with a healthcare professional before starting a new exercise program.

Video What Happens to your body When You Run Every Day for 30 Days

The Buff Dudes channel was launched in 2009 and quickly gained a large following due to their charismatic and relatable approach to fitness. Their videos often feature workout routines, exercise demonstrations, nutrition tips, and healthy recipe ideas. They also provide guidance on topics like weightlifting, bodybuilding, fat loss, and overall wellness.

Brandon and Hudson White, the faces behind the Buff Dudes, have backgrounds in fitness and personal training. They showcase their own fitness journey and share their expertise and experiences to inspire and educate their viewers.

Why are Fitness Challenges a Good Idea?

Fitness challenges can be a good idea for several reasons:

Goal setting and motivation: Fitness challenges provide a specific goal to work towards. Whether it’s completing a certain number of workouts, achieving a target weight, or improving performance in a particular exercise, having a clear objective can increase motivation and focus. Challenges create a sense of purpose and help individuals stay committed to their fitness journey.

Accountability and support: Many fitness challenges are done in a group or community setting, either in person or online. This creates a supportive environment where participants can hold each other accountable and provide encouragement. Sharing progress, challenges, and achievements with others can be highly motivating and foster a sense of camaraderie.

changes for the 2023 CrossFit seasonSource: Courtesy of CrossFit Inc.

Structure and variety: Fitness challenges often come with a structured plan or program, which can be helpful for individuals who struggle with planning their workouts or finding variety in their routines. Following a challenge can introduce new exercises, training techniques, or workout formats that individuals may not have considered on their own. This can help prevent boredom, break plateaus, and keep the fitness journey exciting.

Building habits: Many fitness challenges span a specific duration, typically ranging from a few weeks to a couple of months. Engaging in a challenge for this period allows individuals to establish consistent exercise habits. By committing to regular workouts and healthier choices during the challenge, participants can develop a foundation for long-term behavior change and maintain their progress even after the challenge concludes.

Measurable progress: Fitness challenges often involve tracking progress, whether it’s through measurements, fitness assessments, or performance metrics. Having tangible markers of progress can be highly motivating and provide a sense of accomplishment. Seeing improvements in strength, endurance, body composition, or other fitness-related goals can boost confidence and reinforce the benefits of consistent effort.

Education and learning: Fitness challenges often provide educational resources, such as nutrition tips, exercise demonstrations, and lifestyle advice. Participants can learn about proper form, nutrition principles, recovery strategies, and other aspects of a healthy lifestyle. This knowledge can empower individuals to make informed decisions about their health and continue their fitness journey beyond the challenge.

It’s important to note that fitness challenges should be approached with consideration for individual fitness levels, goals, and any underlying health conditions. Consulting with a healthcare professional or fitness expert can help determine the appropriateness and safety of a specific challenge. Additionally, it’s essential to focus on sustainable, balanced practices rather than short-term, extreme measures.

Why Humans are Evolved to Run?

Daniel Lieberman, a prominent evolutionary biologist and professor of human evolutionary biology at Harvard University, has extensively studied the evolution of human running. According to his research and insights, here are some reasons why humans are evolved to run:

Persistence hunting: One hypothesis suggests that humans evolved to run as a means of persistence hunting. Lieberman proposes that our ancestors used endurance running to chase and exhaust prey over long distances, eventually leading to their capture. Running allowed early humans to outlast their prey, taking advantage of their superior heat regulation and efficient cooling mechanisms, such as sweating. This hunting strategy required endurance, stamina, and the ability to efficiently dissipate heat, characteristics that are enhanced in habitual long-distance runners.

Efficient locomotion: Compared to other mammals, humans have unique adaptations that make running an efficient mode of locomotion. We have long legs, arched feet with a spring-like structure (the foot arch acts as a shock absorber), and an upright posture that helps with balance and reduces energy expenditure during running. These adaptations allow humans to cover long distances with relatively less energy.

Cooling system: Humans have evolved efficient cooling mechanisms that support endurance running. We have a large number of sweat glands distributed across our bodies, which help dissipate heat through evaporative cooling. Sweating allows us to regulate body temperature and prevent overheating during extended periods of physical activity like running.

Endurance capabilities: Humans possess a unique combination of aerobic capacity and muscle fibre composition that supports endurance running. Our bodies are adapted to rely on aerobic metabolism, which utilizes oxygen to generate energy for prolonged activities. Furthermore, humans have a higher proportion of slow-twitch muscle fibres that are better suited for endurance activities like running.

Cognitive benefits: Running has been linked to cognitive benefits, such as increased focus, improved memory, and enhanced mood. Regular running stimulates the release of endorphins and other neurochemicals associated with positive emotions and mental well-being. These cognitive benefits may have provided an evolutionary advantage, promoting better decision-making, problem-solving, and social cohesion among early humans.

It’s important to note that while humans are evolved to run, the extent and purpose of running can vary among individuals due to factors such as lifestyle, genetics, and personal preferences. While some individuals may excel at long-distance running, others may prefer shorter bursts of speed or engage in different forms of physical activity.

How Does Running Improve Mental Health?

Running has been found to have several positive effects on mental health, as supported by research published in medical journals. Here are some ways in which running can improve mental well-being:

Reduced symptoms of depression and anxiety: Numerous studies have demonstrated that running and other forms of aerobic exercise can effectively reduce symptoms of depression and anxiety. Physical activity, including running, stimulates the release of endorphins, which are natural mood-enhancing chemicals in the brain. Regular running can also increase the production of neurotransmitters like serotonin and norepinephrine, which play key roles in regulating mood and reducing symptoms of depression and anxiety.

Stress reduction: Running is known to be an effective stress reliever. Engaging in aerobic exercise, such as running, can help lower stress hormone levels, including cortisol, and promote relaxation. The rhythmic and repetitive nature of running can also have a meditative effect, allowing individuals to clear their minds and focus on the present moment, which helps reduce stress and improve mental well-being.

Improved cognitive function: Research suggests that running can positively impact cognitive function. Regular aerobic exercise, including running, has been associated with improvements in memory, attention, and overall cognitive performance. Running increases blood flow to the brain, promotes the growth of new neurons, and enhances connectivity between brain regions, which can lead to improved cognitive abilities.

Boosted self-esteem and self-confidence: Engaging in regular running and achieving personal goals can significantly boost self-esteem and self-confidence. Setting and accomplishing running-related targets, such as completing a race or improving running performance, can provide a sense of achievement and self-efficacy. Additionally, running can improve body image and physical self-perception, which can positively impact overall self-esteem.

Better sleep quality: Running has been shown to improve sleep quality and duration. Regular physical activity, including running, helps regulate sleep patterns and promotes deeper, more restorative sleep. Adequate sleep is crucial for maintaining optimal mental health and overall well-being.

It’s worth noting that the specific effects of running on mental health can vary among individuals, and the benefits may be influenced by factors such as frequency, intensity, and duration of running. Additionally, running should be viewed as a complementary approach and not a substitute for professional mental health treatment when needed. If you have concerns about your mental health, it is important to consult with a healthcare professional for proper evaluation and guidance.

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