What Happens to Your Body When You Run

If asked: “When we set out running regularly, what will happen to our bodies?”, I’m sure almost every one of us can give an immediate answer – we build up more stamina and tone up more muscle. At the same time, daily activities such as house cleaning or staircase climbing become much easier. Since a greater amount of endorphins are released, we are likely to live a happier life.

Nevertheless, when it comes to changes inside our bodies, there’s a lot more to it than meets the eyes. These changes, even when we might not pay attention, take place from the very first time we start running till a year later when we’ve made it a running career.

What Happens to Your Body when you take a 30-Minute Run

You may ask: “What does my run require?”. My answer is because running is always accessible and free of charge, everything you need is just an iron-strong will and good shoes. I have to remind you – every first step takes pains. In this case, you should have a break for several weeks so that your body can get gradually used to running, particularly when you don't have a good shape. Day by day, things will get easier.

Now, let’s find out what is really happening inside your body within half an hour running. Then give your body a treat by making your first move!

The First Few Seconds

When you start making your legs move, adenosine triphosphate (ATP) is vital for your muscles to put you into motion. ATP is a type of energy created when you consume daily meals, and these molecules stay in the form of glycogen within your blood vessels and muscles.

Glycogen is known as a storage unit of our body’s energy. It is delivered and then opened to be utilized when our bodies call for energy. When you keep on running, a greater amount of ATP is taken out from those glycogen units. After that, your muscles will consume ATP to empower your activity.

No doubt, only when available adenosine triphosphate suffice can perform their normal functions.

The First Ninety Seconds

Your cells begin to break down glycogen, which is one form of glucose, so that a greater amount of adenosine triphosphate is released. Glucose located in the bloodstream is consumed by your cells, which explains the important role in which exercise helps reduce sugar levels in blood.

After a minute and a half running, your body calls for more glucose. At the same time, your muscles begin to give out lactic acid, notifying your brain of the physical stress you’re under.

Oxygen is extremely vital for the cells of your muscles to keep on breaking down glucose. For that reason, your body launches into a process that is called “blood gathering” – blood is shunted away from functions that are non-essential (like digestion) and brought to those areas where oxygen is in need. Also, to take in and supply your system with more oxygen, you tend to take heavier breaths.

The Next Few Minutes

Over a few minutes later, your heart begins to beat faster, thus raising your heart rate to even a higher level than when you look your crush in the eyes. Blood is pumped to your muscle cells, and more oxygen is required. You breathe much heavier, which can lead to side stitches.

You may wonder: “What do all those pains stem from? Why do they cause you to clutch one side and to shake your fist skywards angrily?”. Here is the answer, when you inhale quickly and deeply, this act stretches those ligaments attaching your diaphragm to your liver located on the right.

What follows the ligament stretching is some familiar pains that might cause you to lower your pace. Also, a rush of airflow can make you suffer a runny nose called exercise-induced rhinitis. Hence, my advice is you always remember to bring along some tissues when you’re planning for a run.

The burning process of oxygen and glycogen heightens the temperature of your body. So, to bring it to the normal level, what the circulatory system does is to divert blood stream toward your skin, thus giving you a flush of health. Then, it’s time the sweat glands under your skin did their job: to give out moisture in order to cool you down.

The Next Ten Minutes

If you’re in pretty good shape, the available amount of adenosine triphosphate, as well as your muscles, are adequate to keep you running. Your body doesn’t necessarily and also effectively deliver a larger amount of oxygen or to use more sugar and fat.

When you run, not only your joints but also the lower part of your body are put under pressure. So, if there’s anything uncomfortable such as pain or burning, you’re better off slowing down.

In contrast, if your physical condition is not as good as expected, insufficient adenosine triphosphate supply means your muscles cannot perform their proper functions. Your muscles cannot quickly enough tap into oxygen, and more and more lactic acid is released. So, every minute you keep on running turns out discouragingly difficult.

After Thirty Minutes

Phew! Running time is up.

Once you’ve finished your run, and begin to breathe normally again, your brain starts its regulation task – flooding you with mood-elevating and –regulating neurotransmitters. These substances include endorphins, dopamine, and serotonin, which are all free. Alert and calm is what you can feel immediately after running. So, just bask yourself in that full-of-the-joys spring as long as possible because sadly enough, you won’t escape from soreness the following day.

Don’t worry, after half an hour running, you can indulge yourself not only in the general sense of fitness accomplishment but also in a wonderful mood endorphins bring about. So, I think you have all the will and thrill to deal with whatever crops up the next day.

What happens to your body when you run

When you get started

Your body will go under a myriad of changes when you set out exercising for the first time. And making the first move into your running routine is exactly the same. Let’s keep your legs moving for ten minutes and discover the wonderful benefits running can bring you.

You will feel a rush of energy

When you’re running for the first 60 seconds, you will feel a tempting burst of energy. Setting out jogging on some track with your feet stepping on the pavement rhythmically, I’m sure you will see yourself no different from a badass. And it seems like you can run for good. Your mind might speaks inside, “Wow! I think I am quite a born runner!”. That power surge happens when your body continuously converts molecules to give out a net energy gain.

For your information about the technical terms, this process converts adenosine triphosphate into adenosine diphosphate. It helps fuel your run and cause you to feel as if you were filming some Red Bull commercial.

The time I started my running routine, I always felt full of energy and even could wake up as early as 5:30 a.m. to go for a run before work. Despite getting up that early, I stayed dynamic all day long!

You will be in higher spirits

When you set out running, your brain starts releasing a plethora of different mood-elevating neurotransmitters. They include endorphins and serotonin. While endorphins are most often cited to explain for the runner’s high spirit, serotonin is known to raise your mood and fight depression.

You will go on healthier diets with no planned efforts

Among other wonderful benefits running brings, you cannot deny this amazing upside: you begin eating healthier without having to make any serious efforts. This is because you tend to care more about choosing an ideal diet to improve your performance in running.

As I kept on running a greater mileage, I always felt like I was starved. But since I was under my eyes with work and had little time for added meals, I began to think about the best way to fill my body with energy. I knew that if I had only chips for my dinner, the energy needed for running would not be sufficient.

You will run a reduced risk of diabetes

Similar to those subtle changes occurring in DNA structure, slight changes to fat metabolism inside your muscles can take place only after you break sweats over running. According to a study in 2007, researchers of University of Michigan discovered that one cardio workout session could raise fat storage in muscles, thus improving insulin sensitivity. If your body has low sensitivity towards insulin, often known as insulin resistance, you’ll run a higher risk of diabetes.

You may go for stretching

After you’re into the running habit, you will finally treasure the great importance muscle stretching has on you. And, it’s highly likely that you will enroll for a yoga class. Stretching your muscles on a regular basis not only improves your well-being and prevents you from injuries but turns you into a more efficient and faster runner as well. At the end of the day, you will soon realize a few minutes running everyday is really worthwhile.

Your attention span will be boosted

When you start breathing heavily during your run, the blood surge to your brain helps get the brain cells into really high gear. Therefore, you feel more alert while running and your attention span is boosted right after a single run.

Your appearance will be improved

As we all know, doing exercise helps burn down calories and drop some pounds. However, you might not know this fantastic fact: running can cause calorie burn even when you’ve finished your workout sessions. According to medical studies, if you do exercise regularly, it helps boost “after-burn” which is the amount of burnt calories after doing exercise.

You can save some serious cash

Once your heart has gone for running, you will spare no thoughts for your life before running – or more precisely your pre-running bills. No doubt, heading out for a jog around your park loop is totally free of charge. However, it turns out a different story if you are inspired to sign up for some costly races and spend money to equip yourself with expensive gear. But, at the very least, the proceeds in these races often go to charities.

You can help others

Besides health benefits, running is also a good way for you to contribute to your society in general. A lot of races are beneficial for charities which offer a training course in racing to raise funds. I’m pretty sure that running for a good cause or something bigger than your self is a wonderful driving force for you to continue training. Also, it gives your races more meaning and greater sense of achievement.

You will get to know more people

While some people enjoy the solitude and quiet of running alone, others see their runs as an opportunity to enlarge their social network. In order to fit in and gain a sense of belonging, my advice is you should find some running buddies or run with a certain group. Having your own running companions, setting goals as well as fulfilling them together is an incredibly source of motivation for your running.

I prefer training with others who have the same passion for running as me. I had numerous chances to get to know many interesting people. Also, running with them, I was given support and encouragement and all the time tried my best to keep pace with them.

Your tennis performance will get better

-Running is one of the most efficient ways to burn body fat and enhance your well-being. It also betters your cardiovascular endurance, boosts your self-esteem and improves your diet. For such wonderful benefits, you will easily realize the marked improvements in your tennis performance or other types of sport you play.

You can save money

Don’t worry if fancy training equipment or some gym membership seem too much for you to own! Everything you need for your run is a good pair of running shoes. Just lace up, open the door and run forwards to turn the outside world into your own treadmill!

Your esteem will be enhanced

I’ll give you another advantage of running, and I think you will fall for it immediately. Outdoor running brings you the chance to observe the magnificent scenery. That increases your self-esteem after working out to a greater level than indoor runners. So, let’s pick a favorite track or route out there then run and enjoy yourself!

You will become a morning person

There are chances that you still choose to run after working hours. However, you will begin to give priority to your running in such a way you’ve never done with any other previous types of exercise. Running gives you a great sense of fulfillment and is among the most efficient ways to shed pounds as well as get in good shape. Therefore, I’m pretty sure you will start turning your runs into daily routine as soon as you’re aware of its benefits. You will then agree with me 100 percent that a runner’s high is genuine and maybe really addicting.

After running for a year

Keeping up running for an entire year is a thing you should take pride in. Now some different changes are taking place inside your body.

Digestive System

The pain in stomach or cramping is among common problems runners often face. The reason is that blood is delivered to all muscles of the body and shunted away from our gut. Consequently, this slows down the pace our bodies digest food, which exactly explains why we should never have a large proportion before running.

Although fueling your body before starting running is very essential, always bear in mind that light and small food such as a piece of sandwich or fruit is enough to do the job.

Improved Circulation

As you work out, your heartbeat is faster while your blood vessels become larger to make sure the working muscles receive more blood. When you’ve made running a routine and are in decent shape, your muscle cells, blood volume, arteries as well as lung capacity will adapt so that your exchange of carbon dioxide and oxygen becomes more efficient.

Moreover, a greater number of capillaries will be developed inside your body to assist in air exchange. Once your circulatory system is improved, you will run a smaller risk of arterial pathway blockage and arterial sclerosis which can cause heart attack or stroke.


After I started running, I realize that “runners’ high” is real. As you go for a great mileage, this feeling sets off endorphins release. Endorphins are known as brain chemicals which make you feel something called euphoria. These chemicals can even numb your body and shield it from any physical pain.

There are also other neurotransmitters released when you run. They include serotonin which helps regulate your mood, and dopamine which arouses the “pleasure” feelings. Therefore, running can create positive mood swings immediately. Moreover, it helps erase symptoms of anxiety, depression and stress.

Lower body fat

Running, as well as other types of regular aerobics, is an incredibly fat burner both during running time and for a longer period after a run. Body fat is an oxidative substance that will fuel your run. So, when your running time increases, fat will be your major substrate.

When the proportion of fat in your body decreases, your muscles are toned up and seem more prominent, thus making you look like a true athlete. The lower amount of body fat not only enhances your physical appearance but also saves you from the threat of heart disease.

To burn the body fat quickly and effectively, I advise you to go for regular running from 5 to 7 days each week, for half to one hour each day. You should keep the intensity of your runs moderate or high to give the greatest benefits to your appearance and health.


In fact, running comes with some downsides which are mainly injuries. When you make running your daily routine, at the same time you put yourself under repetitive stresses and strains. Your muscles and joints will have to suffer significant pressure. So, it’s quite common that runners experience shin splints, tendinitis (swelling), muscle tears and more seriously, heart stress.

Approximately forty percent of running-induced injuries occur with the knees. You can avoid these injuries by balancing your strength training, stretching regularly after your runs and equipping yourself with good trainers.

Good preparation is always important. So, I highly recommend you build yourself up, work out your joints and muscles to increase their endurance levels and allow them to adapt as best as possible. Always remember to properly fuel the body pre- and post-running, with sufficient recovery periods at some intervals.

Your sleep is improved

If you’re being bothered by sleep deprivation, I think you’d better discontinue using sleeping pills. Instead, you should give running a go to retrieve your precious sleep. According to researches experimented with insomniacs, when they started running, it took these sleep-deprived individuals about 17 minutes to get into sleep. Meanwhile, on their regular days with no runs, they were only able to sleep after 38 minutes.

Even when you are not suffering any lack of sleep, I’m sure by running, you can fall asleep more quickly and get a sounder night sleep too.

Your stamina is boosted

If you run on a regular basis, your stamina will be improved. As a result, you will enjoy your runs more and make the best out of them. Once your stamina is enhanced, your lungs will also function more effectively and powerfully. That is to say, you no longer have to pant or gasp for air that much when you try running greater miles for the first time.

Your knees become stronger

When I ran regularly, I could see how strongly my bones developed. Amazingly, running aids in bone mass. It can even stem bone loss due to aging. A lot of people wrongfully hold the belief that running does your knees damages. However, it has been scientifically proven that running does no damages. Indeed, a researcher from Boston University said that running improves the health of our knees. Just make sure you run properly in order not to harm the shins or the Achilles tendon.

Your heartbeats get faster

The more intensive your run is, the faster and harder your heart beats. Higher running pace means higher heart rate. As your heartbeats speed up, more blood that is rich in oxygen flows throughout your body and right to your skin, brain, and organs to nourish them. Similar to the way your muscles tone up when they’ve worked hard, your heart will also become stronger and bigger since it has to beat faster for more blood pumped through the body.

What does this mean to you?

  • Decreased risk of heart attack and stroke.
  • Improved sense of hearing as well as other functions of your organs.
  • Longer life span and better life quality

More tips

As you run, your feet have to absorb the running-induced shock which is three or four times the weight of your body. Therefore, whatever stage you are in, picking the suitable shoes for you is imperative. For instance, Brooks Ravenna 7 is a perfect choice for runners of any level. The design features a myriad of state-of-the-art technologies such as:

  • Brooks PureFlow​
  • ASICS Trail Running Shoe
  • Adidas Men's Energy Cloud Wtc M Running Shoe

Thus, you will not only reach your peak performance but also be prevented from any injuries that can harm your body. As you’ve read all above, your body has already worked overtime.


All in all, running is a wonderful combination of the efforts of various physical practices. When you get your legs moving, you will at the same time improve the endurance and strength of your muscles. Also, running helps burn body fat optimally, promote cardiovascular health, strengthen your heart as well as enhance your general mood.

If you combine running with weight training, you will be able to sustain the ideal balance between physical fitness and mental stimulation.

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