What Happens To Your Body If You Run 30 Minutes Every Day

Mooorning runner! Smile, it’s Monday and we have a new week full of opportunities ahead! 💥

In today’s edition:

1. What Happens To Your Body If You Run 30 Minutes Every Day

2. From Office to Marathon: Andrew’s Running Story

3. Sub 1.17h challenge update

Before starts…

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What Happens To Your Body If You Run 30 Minutes Every Day

If you are here, probably you already know that running is one of the most accessible and effective forms of physical exercise, offering a plethora of benefits to those who make it a part of their daily routine.

Although the initial steps towards establishing a regular running habit can be challenging, the rewards are vast and varied.

From enhancing mental health to improving physical fitness, the impact of daily running is profound.

Today, I delve into the myriad of changes you can expect to see in your body and mind when you start running every day!

A Boost to Your Happiness

First and foremost, running has a significant positive effect on your mental state.

Research indicates that just 30-minutes of running can markedly improve the mood of individuals experiencing depressive symptoms.

Interestingly, the pace at which you run does not diminish this effect; even jogging at a walking pace can trigger a mood uplift.

Over time, as your body adapts to regular running, it begins to release endorphins, often referred to as the “runner's high” which generates a feeling of euphoria and well-being.

Enhanced Caloric Burn

Running is an incredibly efficient way to burn calories.

For instance, a person weighing 70 kilograms can burn approximately ~10/15 calories per minute at a moderate pace.

This means that a 30-minute run can burn upwards of ~300/450 calories.

And if you add elements like running uphill or against the wind, your caloric expenditure will increase even further!

Here’s a cool study comparison the energy expenditure between walking and running in average fitness individuals.

Stronger Knees and Legs

Despite common misconceptions, running is beneficial for knee health.

Studies and researches have shown that runners are less likely to experience knee pain compared to non-runners.

This advantage stems from running's ability to help maintain a healthy body mass index, strengthen leg muscles, and fortify bones.

The stress placed on muscles, tendons, and ligaments during running leads to their adaptation and strengthening, a benefit not as effectively replicated by low-impact activities like walking or swimming.

A Healthy Heart

Aerobic exercises, such as running, are excellent for cardiovascular health.

Remarkably, it doesn't require extensive sessions to reap the benefits; 10-minutes of slow jogging daily can significantly reduce the risk of cardiovascular diseases.

You can read a study about effects of exercise to improve cardiovascular health here.

Cognitive Improvements

Running also offers cognitive benefits.

If you find yourself forgetting minor details like what you had for lunch yesterday, running could be the solution.

Aerobic exercise, which increases your heart rate and induces sweating, has been proven to enhance brain function.

Improved Sleep Quality

Regular runners, especially those who maintain a moderate pace for at least five times a week, report better sleep quality.

This improvement in sleep not only benefits physical health but also positively affects mental well-being.

Here’s a study about the interrelationship between sleep and exercise if you wanna go in-depth about this topic!

Boosted Immunity

Another advantage of consistent aerobic exercise like running is a strengthened immune system.

Engaging in thirty minutes or more of aerobic exercise daily can lower the risk of mortality from various cancer forms, showcasing the profound impact of running on overall health.

Read how running affects the immune system.

Full Body Conditioning

Running engages and conditions the entire body.

It particularly works the largest muscle groups located in the lower body, including the hips, calves, and buttocks.

But the benefits are not limited to the lower body; running also involves the abdominal and back muscles, which play a crucial role in stabilizing the body.

Run Safely Every Day

To enjoy the benefits of running without the risk of injury, be sure to follow some basic guidelines:

• Invest in proper running shoes to protect against injury, I’m loving the Asics Novablast 4 (my review here);

• Gradually increase your running load and incorporate other forms of exercise like swimming or cycling to prevent overuse injuries;

• Warm-up before running and stretch afterward to maintain flexibility and reduce the risk of strains;

• Consider hiring a coach to refine your technique and address any mistakes.

Now all you have to do is follow these guidelines, lace up your shoes and go out to enjoy your run! Have a good run!

Trivia Question: Which famous runner broke the 4-minute mile barrier in 1954?

Find the answer at the end of this email.

From Office to Marathon: Andrew’s Running Story

“In 2005, I lived in NYC and had just become a new father with the birth of my first daughter (who is now a freshman in college!). I was excited and nervous to be a father, and I was concerned about my physical and mental health.

As a corporate lawyer at a large law firm, I was sitting in an office all day and night, eating takeout food, drinking alcohol most nights, and not exercising.

I was 50+ pounds overweight.

Walking the few blocks to and from the subway left me winded.

And then I moved to a new apartment located along the route of the NYC marathon. I joined the crowds to cheer on the runners and inspiration hit.

I looked at my wife as the runners were making their way up 1st Avenue and declared, “I’m going to run the NYC Marathon next year!”

I entered the lottery, researched marathon training and nutrition, and laced up and went out for a one-mile run in Central Park.

My training schedule became more than just race prep, it became a journey of self-discovery.

Along the way, I lost 60 lbs, adopted a healthier lifestyle, crossed the finish line in 3:43:33, and – most importantly – discovered my love of running.

For me, running is how I meditate. I run alone, and prefer the sounds of the wind, rustling leaves and bird calls to headphones and music.

My weekly long run has become a treasured time to be alone with myself, to reflect on the prior week, to look forward to the week ahead, to remind myself of what is truly important and what doesn’t really matter.

It’s time to count my blessings and be mindful of all that I have to be grateful for.

In 2023, I completed 38 half-marathons, including a 30-mile run (my longest).

This year, my goal is 52 half-marathons (one each week), at least one marathon and a 50-mile ultra. I look forward to every mile!”

Special thanks Andrew to have decided to share your awesome story with us! Wish you a good luck for your goals! 🙌

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Sub 1.17h challenge update

Last week's training block was ~75km:

• Monday: 20min TEMPO Run

• Tuesday: Gym

• Wednesday: 50min Easy

• Thursday: Gym + 60min Easy

• Friday: 40min Z2 + 10min Z3

• Saturday: 60min Trails

• Sunday: 60min Spinning Z2 + Long run 16km

Another great week of BASE training completed!

This is the slightly more boring part of the preparation but it is essential to build a good aerobic base that will allow us to smash our future goals!

As you can see in this block I’m doing mainly works in Z2 plus TEMPO run, uphill runs and gym.

I will continue like this for another 4 weeks maintaining a weekly mileage between 70/80km then I will do a week of de-load to be ready for the most fun part of the preparation!

In the second block I will start doing the works to improve my speed!

Let’s see what happens!

If you have any question about my training you can reach me simply replying to this email!

Remember to follow on Strava if you want to be up to date on all my training!

Just for Laughs 😂

Trivia Answer: Roger Bannister, click here to see the YT video about his mile!

Latest Editions

• How I’d Learn to Run (If I Could Start Over) (Link)

• My Top 10 Tips To Become A Better Runner (Link)

• ASICS Novablast 4 Review (Link)

• The KEY to Great Long Runs (Link)

• The ONLY 3 Ways to Build Running Endurance (Link)

And at this link you can find all issues I written in the past!

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From your running friend that's it for today! I hope you enjoyed it!

I’m incredibly grateful for this little newsletter and community of The Running Week. Thank you.

PS. Let's connect on Strava, here’s my profile

Matteo, your best-running friend.