What changes do you experience in your body after running for a month

After running for a month, the body usually experiences changes such as an increase in basal metabolism, a decrease in body fat percentage, enhanced cardiovascular and pulmonary function, improved muscle endurance, and improved mental state.

1. Increased basal metabolism

Continuous running can activate muscle groups and promote increased resting energy expenditure. Repetitive contractions of the lower limb muscles during running can increase mitochondrial activity, allowing the body to maintain high calorie expenditure even during non exercise periods. This metabolic adaptation has a positive effect on long-term weight management, especially for people who need to break through the weight loss plateau period.

2. Decreased body fat percentage

Aerobic running will prioritize mobilizing fat for energy supply, and moderate intensity running for more than 30 minutes can consume a large amount of subcutaneous fat. There is a significant decrease in fat in the waist, abdomen, and lower limbs, and visceral fat will gradually decrease as well. But it needs to be accompanied by dietary control. Running alone may result in weight loss but weight loss.

3. Enhanced cardiorespiratory function

An increase in cardiac output per beat leads to a decrease in resting heart rate, while an increase in lung capacity makes breathing more efficient during exercise. The wheezing phenomenon during early running will significantly improve, and the maximum oxygen uptake can be increased, which is an important sign of physical fitness enhancement. Middle aged and elderly runners' blood pressure indicators may also tend to stabilize.

4. Improvement of muscle endurance

Slow jogging mainly strengthens slow muscle fibers, enhancing muscle fatigue resistance. The lines of lower limb muscles such as triceps and quadriceps will be clearer, but there will be no significant thickening. The common back pain in office workers will be alleviated, which is related to the activation of core muscle groups.

5. Improvement of mental state

Running stimulates the secretion of endorphins to produce a sense of pleasure, and regular exercise can regulate stress hormone levels. Improving sleep quality and alleviating anxiety are common feedbacks, and some people's work efficiency and memory may also be enhanced. This psychological benefit often begins to manifest after persisting for 3 weeks.

It is recommended to use a combination of running and walking during the early stages of running, with a weekly increase of no more than 10%. Choosing well cushioned running shoes can reduce joint pressure, and dynamic stretching before running and static stretching after running are essential. Pay attention to supplementing electrolytes and high-quality protein, and female runners should pay attention to iron intake. If there is persistent joint pain or chest tightness, it is necessary to adjust the exercise plan in a timely manner and consult to maintain a scientific running distance of at least 30 minutes 3-5 times a week, combined with strength training for better results.