{"id":209061,"date":"2025-09-08T01:55:14","date_gmt":"2025-09-08T01:55:14","guid":{"rendered":"https:\/\/www.europesays.com\/us\/209061\/"},"modified":"2025-09-08T01:55:14","modified_gmt":"2025-09-08T01:55:14","slug":"what-happens-to-your-body-when-you-run-every-week","status":"publish","type":"post","link":"https:\/\/www.europesays.com\/us\/209061\/","title":{"rendered":"What Happens to Your Body When You Run Every Week"},"content":{"rendered":"

If you told me even a year ago that I would add running to my hobbies, I would have assumed you meant running from my problems. As someone with type 1 diabetes<\/a> (an autoimmune disease in which my body does not produce insulin), I\u2019ve had a somewhat tumultuous relationship with exercise. Needing supplemental insulin to survive, the same thing that keeps me going can be lethal if overdosed. And physical activity makes the life-saving drug more potent. But maintaining a healthy lifestyle is also key to longevity\u2014it\u2019s all a bit of a double-edged sword. After years of trial and error, and friends with fellow faulty pancreases that ran marathons and lived to tell the tale, I decided to sign up for a 5K race to prove to myself that I can do it too. So, I started running every week, and was shocked to see what it did to my body.<\/p>\n

Meet the experts: Tabthea Lomo, a certified fitness trainer at Planet Fitness<\/a>; Claudette Sariya, N.A.S.M.-C.P.T<\/a>.; Claudette Sariya, N.A.S.M.-C.P.T.<\/a> a personal trainer, fitness coach, founder of Asian Women Stay Running, and host of the Fabletics Run Club.<\/p>\n

Let me back up. I\u2019ve been on a fitness journey since 2018, starting with the elliptical, working my way to app-based HIIT workouts in 2020 (the Peloton<\/a> app truly changed my workout game), which led to getting an at-home stationary bike. At some point in the last 12 months (perhaps due to wedding planning, the daily news cycle that feels more like Halloween Horror Nights, or simply wanting to challenge myself physically), I considered running. <\/p>\n

As someone who tests sneakers as part of their job, I had no shortage of gear to get me started. So, I began running once a week, starting slow with walk-runs on the treadmill for 20 minutes. Then, I added another day of the same exercise. Before I knew it, I started adding more minutes of running than walking, and soon was able to make it the whole 20 minutes without stopping. At that point, I began upping my time to 30 minutes, and it was at this point that I saw a true difference in my body.<\/p>\n

What happens to your body when you run every week<\/p>\n

At first, I felt sore and a bit, well, worse for wear (spoiler alert, I still do from time to time!). \u201cRunning can be a shock to your body at first. The heart begins to work harder, the lungs are learning to keep up with your breathing, and the legs and core are adjusting to this extra demand,\u201d says Tabthea Lomo, a certified fitness trainer at Planet Fitness<\/a>. \u201cThe first few runs should feel tough, however, endurance builds fast, so consistency is key. Remaining consistent will help you breathe easier and recover quicker after each run.\u201d<\/p>\n

Claudette Sariya, N.A.S.M.-C.P.T.<\/a> a personal trainer, fitness coach, founder of Asian Women Stay Running, and host of the Fabletics Run Club, in NYC, agrees. \u201cWhen you start running, your entire body begins to wake up. You activate your quads, glutes, calves, and core as you take every stride forward. At first, your run will feel hard\u2014trust me, every one of my first miles feels like an uphill battle\u2014but then by the second mile, you\u2019ll be warmed up and ready to take on the rest of your run,\u201d she says. But for a newbie runner like me, hitting the second mile has been a journey. It\u2019s taken commitment, learning the importance of stretching, and the right gear (I now have a running belt to hold my diabetes supplies in case of emergency, hard-core running bras, and great workout shorts).
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Benefits of runningMay lower blood sugar in those with diabetes<\/p>\n

So\u2014this comes with a huge caveat: Everybody is different. As a type 1 insulin-dependent diabetic, I\u2019ve found my insulin needs decrease on my run days\u2014and even for a day after. I\u2019m currently running two to three times a week, clocking anywhere from 1.5 to 2.5 miles. I\u2019ve found that on the whole, my blood sugar average comes down on the run days a significant amount (I wear a continuous glucose monitor that backs up this finding). <\/p>\n

Boosts heart strength<\/p>\n

Running is one of those habits that pays off in every aspect. Physically, it makes your heart stronger,\u201d explains Lomo. Sariya explains this a bit more: \u201cAs you begin to run more regularly, you\u2019ll notice that your resting heart rate may decrease after several weeks. This is because your blood stroke volume is improving and your heart is getting stronger. Your entire cardiovascular system will level up, and you\u2019ll have more energy to spare. Remember the cell\u2019s powerhouse organelle? The mitochondria? Your body will start making more of those too!\u201d<\/p>\n

I had routine bloodwork recently and found that since I began running, my triglycerides<\/a> (a kind of fat found in blood that helps with energy) have dropped significantly.<\/p>\n

Builds muscle<\/p>\n

Lomo also says it helps build muscle. A 2017 study<\/a> backs this up, after following college-aged participants who performed HIIT-type of running for weeks, and finding that their muscle fiber volume increased 11%. But, more research is needed to find if other forms of running would warrant this level of results.
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Improves stamina<\/p>\n

Sariya says this is key, and I\u2019ve reaped this benefit (arguably, it\u2019s the most rewarding one I\u2019ve found). I\u2019ve found that my heart rate is lower on the whole\u2014while resting, walking, etc. <\/p>\n

Supports healthy bones<\/p>\n

Lomo says that running helps with bone health. While donning a weighted vest really would amp this up (and be potentially\u2026too much, if not done correctly), there are studies that point to running boosting bone health. In one small 2019 study<\/a> that compared marathon runners to non-marathon runners, scientists found that the marathon running group had stronger biochemical markers involved in the formation of bones. But, more research is needed on the subject.
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Helps with stress relief<\/p>\n

This benefit is the one that propelled me into the exercise in the first place. After figuring out how to breathe while jogging (which, honestly, is still a work in progress), I\u2019ve finally discovered this peaceful nothingness in my head with every strike of the pavement or treadmill belt. <\/p>\n

\u201cMentally, it\u2019s a natural stress reliever\u2014that \u2018runner high\u2019 you hear about, is very real,\u201d says Lomo. \u201cIt will also likely result in better sleep, more energy during the day, and a big confidence boost from seeing what your body can actually do when you put it to the test.\u201d<\/p>\n

But it can do even more than help with stress relief, Sariya says it may help \u201cimprove sleep, and overall, take you out of any emotional ruts. \u201cIt\u2019s nice when you\u2019re in a slump to be out on a run, because if there\u2019s anything that can comfort you, it\u2019s knowing that you can still put one foot in front of the other as a steady reminder that you can keep moving forward,\u201d she says.<\/p>\n

May lead to weight loss<\/p>\n

While the key to weight loss lies in a calorie deficit, I\u2019ve burned more calories running than I have in the same amount of time spent walking or cycling. So, surprisingly, I\u2019ve lost 6 lbs so far on my running journey.<\/p>\n

Potential downsides<\/p>\n

Experts say there aren\u2019t many downsides, as long as you prepare properly and go in with a plan. \u201cWhile I wouldn\u2019t say there are any downsides to running specifically, I would say that there can be downsides when you rush into it without a plan or with any grace to give yourself. Realistically, of course, you\u2019ll be sore after a couple of runs, but that\u2019s all temporary. If you rush into running at, say, a high running volume without any experience, you\u2019ll probably get injured,\u201d she says. \u201cMaybe you\u2019ll pull a hamstring or calf muscle, or maybe you\u2019ll get shin splints or wonky knees or tendinitis. It\u2019s important to listen to your body, be patient with it, and gradually increase intensity as you build consistency.\u201d<\/p>\n

Personally, some downsides I\u2019ve experienced are:<\/p>\n