Variables such as starting weight, fitness level, diet, and running regimen all play roles in how quickly you'll see changes. On average, a consistent, healthy rate of weight loss is about 1-2 pounds per week. With regular running and dietary adjustments, most people begin to see changes in four to six weeks.
In fact, progressing in running and 'getting fitter' involves lots of complex changes in the body on a cellular level. “If you follow a set running schedule or programme, you may notice results in your performance in 4-6 weeks,” says Atim, and it may take longer if you have a more sporadic running plan.
Yes, a 30-minute run can contribute to weight loss, especially when combined with a balanced diet and consistent exercise routine. Running helps burn calories and improve cardiovascular health, which are essential factors for weight loss.
Running 20 minutes a day can improve cardiovascular health, boost mood, increase stamina, and help with weight management. While it may not lead to dramatic weight loss, consistency will yield noticeable benefits in overall fitness and health. Combining running with a balanced diet can maximize the results.
However, the good news is that running is one of the best forms of exercise to lose belly fat, and there are even a few small tweaks you can make to your regular running schedule to deliver a sustained fat burning boost.
While both running styles can improve health, running longer is better for cardiovascular and muscular endurance.
If you go running regularly, you'll start getting a runner's body. This is pretty amazing! Your body is adjusting its shape and the location of muscle mass to suit your new hobby. In many ways, the benefits of getting a runner's body outweigh most of the disadvantages.
Improved cardio fitness
Over the course of a few weeks you'll be able to run further or faster, with your oxygen levels remaining more stable. Your muscles will begin to get used to the increased activity and you'll start to feel stronger in your legs and core.
Try to start with one to three miles per day if you are new to running. Stay closer to the one-mile end if you don't currently do much exercise. If you hike, bike, or do something similar, you may want to see how you do running three miles a day. As you gain more miles over time, your heart and lungs become stronger.
"You will see improved cardiovascular and respiratory function, strengthening of all your leg muscles, as well as your core, back and arms, and greater bone density. It is also one of the best calorie-burning cardio workouts you can do."
At the end of the day your body is ready for the effort and the window from 5 to 7 pm is often conducive to good performance. If your training plan calls for a long run, getting out during the early evening can be your best bet.
The calories burned during running depend on body weight, exercise intensity, and duration. For example, jogging at 8 kilometers per hour burns approximately 70-80 calories per kilometer. If you jog for 30 minutes every day, five days a week, it will take nearly a month to achieve a one-kilogram weight loss goal.
Running improves your health and confidence
Aerobic exercise has countless health benefits including maintaining healthy blood pressure, reducing stress, managing blood sugar levels, and improving your metabolic rate. Running has also been shown to boost confidence, body image, and self-esteem.
Most experts agree that beginners should plan to run three to four days per week with at least one day of complete rest and optional cross-training on the other days. The duration of your initial run/walk sessions should be 20-30 minutes, increasing the percentage of time spent running in subsequent workouts.
Your overall cardiorespiratory fitness level, running duration and intensity, and recovery strategies all play a part in whether running every day is helpful or not. For many people, daily runs can translate to overtraining, which means higher risk of overuse injuries and fatigue.
Improved heart health, lower blood pressure, increased metabolism, stress relief, extra energy – the benefits of running and boosting your cardiovascular fitness are plentiful and, happily, running delivers them all.
Reduces belly fat: Running can be effective in reducing visceral fat, which accumulates around your abdominal organs. Visceral fat can cause numerous health issues, and by incorporating running into your routine, you can work towards reducing this harmful fat and achieving a flatter tummy.
Running vs jogging – pace
But the general consensus is that anything less than around six miles per hour is a jog, and anything over that is classed as running.
Running can boost your aerobic endurance as well as power up and tone your glutes — aka your butt muscles. But getting a bigger booty depends on the kind of running you're doing.
Begin with a walk-jog or walk-run combination running for about 10 to 15 minutes to start. If you have been running occasionally, you can probably go slightly longer, for 20 to 30 minutes. The important thing is to listen to your body so you don't overdo it.
"Better" depends on your objectives. If calorie burning and/or cardiovascular endurance are your goals, running will be more effective in that 30-minute window than walking. However, running is a higher-impact exercise, which might not be ideal for everyone.
Yes, 20 minutes of exercise is better than nothing. Any and every bout of physical activity/exercise contributes to a fitter, healthier - and, very likely, happier - you!