How running changes your body – for good and bad!

Post Published on:
Post updated on:
Photo of author
Written By Samarjit Sinha

Working out for 10 years | Has a home gym | CPD (UK) Certificate holder in Fitness

How running changes your body for good and bad

Running is not only good for your heart and lungs, it also tones up your muscles, increases bone density and lowers your risk of a variety of health problems.

Running can be a very effective tool in maintaining good health and fighting off many diseases.

Too much running can be bad for your health too. We will discuss all of this today. This is how running changes your body for good and bad. 

How running changes your body

How running changes your body [16 Benefits]

These are some benefits of running regularly.

  1. You Will Lose Body Fat
  2. Get Toned Thighs
  3. You Will Develop HUGE Calf Muscles
  4. Look, Young
  5. You, Will, Have The Best Butt
  6. Overall Stronger
  7. You’ll Sleep Better
  8. Energy Bursts
  9. Healthy heart
  10. Healthy Love life
  11. You’ll Feel Great all-day
  12. You’ll Stop Overthinking Everything
  13. Inspire Others
  14. Feeling mentally strong
  15. Better Immunity
  16. Good metabolism


how running changes your body

Lose Body Fat from all over your body

Running is an excellent way to burn off extra calories and lose weight. If you are overweight or want to lose a significant amount of weight, running is an excellent way to get started.

Running offers a wide variety of benefits for people of all ages and fitness levels. It can help you shed pounds and excess body fat, lower your blood pressure, strengthen your heart and muscles, and it is an excellent way to meet new people!

Running helps you lose body fat from all over your body by increasing your metabolic rate and by stimulating your thyroid and adrenal glands to release stored fat.

All Runing Shoes Review 

Get Strong and toned Thighs

One of the best things about running is that it will give you a leaner, stronger and more toned look. This is especially true of your legs. Running builds muscle in your legs and it makes them look and feel thicker and stronger.

Running Vs Skipping Rope

This is especially important for women who want a leaner, stronger and sexier look. Running also tones up your inner and outer thighs.

Inner thigh toning is very important for women because it gives them a more shapely and feminine appearance. Outer thigh toning is important for men because it gives them a more muscular and manly appearance.

Men usually will get thicker thighs and stronger thighs from running. This will look great and is beneficial for everyday tasks.

Running is great for the knees and ankles too. Running causes your joints to be stressed much more than walking or standing still. This means that over time, your joints become stronger and better able to withstand the wear and tear of everyday life.

Get Huge Calf Muscles

Running will build up your calves faster than anything else you can do. No calves raise can replace running.

Running builds huge calves! Running helps develop and increase muscle mass in all parts of your body.

Your calves are one of the largest muscles in your body and when they get strong, your leg will be stronger and much more stable. When you run, your leg actually works harder than your arm working against gravity.

Running is also a great way to burn calories and lose weight. Running for exercise differs from running for sports.

Have the best Butt

Men and women usually get a firmer and more muscular butt from running. This is beneficial for everyday activities and it looks great too.

NO glute bridges will do that for you. Running requires full-body movements, and this involves the core and glute muscles. This makes the butt muscles stronger and larger.

Look Younger

Running helps the body create new muscle cells, which in turn helps the skin look tighter and healthier.

Running also increases circulation, which improves the appearance of the skin by giving it a healthy flush.

Running also increases bone density, which is another important factor in looking younger.

Get way Stronger

Running strengthens the cardiovascular system and increases muscle mass. It also improves coordination, agility, and speed. Running offers many health benefits and is a great way to stay in shape and fight off illness.

Running is one of the most popular forms of exercise because it is easy to do, requires no equipment, and can be done almost anywhere.

If you are just starting, you should try to run three miles per week. As you get more experienced, you can increase the distance you run each time you exercise.

We can do running at any age, but it’s especially beneficial for those over 30 as it helps prevent many chronic diseases.

But if you want some specific strength, then you have to turn to bodybuilding or weight training. Here you can train your body muscles separately to get even stronger. But still when it comes to improving endurance, running a mile is the best.

How to lose weight on a treadmill in a month

Better Sleep

Running releases endorphins which are natural pain relievers that make us feel happy and well-being. This, in turn, causes a natural sense of euphoria, which makes it easier for us to fall asleep. Running also reduces stress, which helps us sleep better. A regular workout routine helps more when you need more sleep.

Running boosts energy

Regular running is an excellent way to boost your energy levels. Running also increases your energy levels because it gets your heart rate up and forces your body to burn extra calories to keep your blood sugar level normal. Running also releases happy hormones, so it boosts your energy as well.

To begin running, you will need high calorie and highly nutritious foods to start with.

Stronger heart

As you run, your heart has to work harder to keep your blood pumping around your body. This strengthens your heart and improves your circulation. Your lungs have to work harder to pull air into your lungs and push it out again.

This strengthens your lungs and makes them work more efficiently. Both of these benefits last long after you have finished your run. 

Running is an excellent exercise for people of all ages and fitness levels. The benefits of running are cumulative and very real. Start slow and build up your mileage. You’ll get fitter, healthier, and enjoy your runs more as you go along.

Better Love life

Running helps improve overall health and increases energy levels, which in turn, can lead to improved love life. Running also decreases cortisol, the “stress” hormone in the body. It burns off excess weight, which has a dramatic effect on a man’s love life. Running also increases blood flow, so it helps with certain things when it comes to love life.

Be Happy all-day

Running releases endorphins, which are natural opiates that make you feel happy. Therefore it is often recommended as a form of therapy for people who suffer from depression or other mental illnesses. Running releases endorphins into your brain, which in turn creates a “runner’s high”. This high is what makes people love to run, and it is one of the main reasons why people will start running, even if they hate the idea.

How to lose weight on a treadmill

NO Overthinking

Running is also a great way to clear your head and become more aware of your surroundings. Running will give you an instant pick-me-up and make you feel less stressed. 

Running is also a great way to get out into nature and connect with the earth. It is a great way to de-stress and unwind. It has been proven over and over that spending time in nature reduces stress and increases energy levels.

Just 30 minutes of running three times per week can make a dramatic improvement in your overall health and energy levels. Running is cheap, it’s easy to find time to do it, and it’s fun. If you already walk or bike ride, just add running to your workout routine.

Be an Inspiration to others

Everyone who starts running will soon notice an improvement in their health and energy levels. This will be an inspiration to others to start running, too. You’ll be the “go-to” person when someone else wants to run. At this phase advise only what you know.

The good habits you’ll be developing will help you enjoy life more and bring you more satisfaction. 

Will be mentally strong

Ever wondered why all army training includes some sort of running routine every day?

If you are short on confidence, starting a running program can give you the mental and emotional strength you need to take control of your life. When you run, you have no choice but to face your fears head-on. This is a great way to develop self-esteem. The act of conquering your fears will build your self-confidence. All of these things will serve you well throughout your entire life. 

Have Boosted Immunity 

Running has been proven to boost your immune system and make you less susceptible to illness. Burns fat builds muscle At this stage, you should work out at a moderate intensity.

You’ll be able to tell when you are working at the right level because you will start feeling the “burn”. However, the intensity should not be so high that it causes you to perspire heavily or becomes uncomfortable. 

Good metabolism

You will have a very good metabolism at this stage. Your body will be using the calories you consume to help your body create more energy. This is the best time to lose weight. Most people who are just starting will lose weight very quickly. But, this is only the beginning. As you continue to exercise, your metabolism will continue to improve.

How running changes your body [What can go Wrong!]

Running is great for your health. It’s cheap, it’s easy, it doesn’t require equipment, and it’s a great way to get in shape.

However, there are certain things you should know before you decide to run.

Running too fast for too long can cause injury. If you are not an experienced runner, you could get injured even if you are running on a sidewalk.

Which Treadmill Is Best Manual Or AutomaticRunning too slow will make you feel miserable and kill your performance. And you can never run the race you want to run unless you know the proper form.

Running is very hard on your cardiovascular system. This is true, especially if you are not used to it.

Is running bad for your knees?

If you are running too much and do not have proper shoes, then you might face some problems with your knees. Thus, running might be bad for your knees. Otherwise, running is harmless. But running every day is not ideal. 

Best road running shoes in India


How running changes your body [Tips]

Here are a few tips that can help you avoid injury and maximise your performance:

Warm-Up! Warm-up for five to ten minutes before you run. This will increase your blood flow to your muscles and get your body ready to work. Stretch! Stretching helps prevent injuries and increases your range of motion.

Drink Water! Drink at least half a gallon of water before, during and after your run. This will help flush out toxins from your body and keep you feeling fresh.

Listen To Your Body! If you feel pain during or after your run, stop immediately and consult your doctor. Running too fast for too long can cause injury. If you are not an experienced runner, you could get injured even if you are running on a sidewalk.

Here are some more tips to make your running sessions better.

Can running give you abs

Use Treadmill

Running on a treadmill is not the same as running outside, so do some research on what equipment you need and how to use it to get the most out of your workout. Some gyms have machines that allow you to run outdoors in an indoor environment, so check to see if your gym has this type of machine. If it does, you should use it! Running outside will give you the advantage of using up all the excess energy you have built up during your workout which will help you feel more alert and less sluggish throughout the day.

Running outside also allows you to test the weather and observe how the environment affects your performance. If it’s raining, snowing, hot or cold outside, you can adjust your workout to fit those conditions. By doing a little research and preparation, you can make your treadmill or outdoor running experience much more beneficial.

Disadvatages of Treadmill Running

Uphill Sprints

Most people think running on a treadmill is boring and easy. This is NOT true! Hitting the incline during your run will increase the intensity of your workout and force your body to work harder. You should do at least one uphill sprint every time you run. 

That is you do not have a place to do outdoor uphill runs.

You will need a hill or a wide staircase to do the uphill sprints!

Short Bursts Running

Intervals are another great way to make your running experience more challenging. You should do short bursts of running at a maximum effort, followed by a complete stop for one or two minutes.

Then continue with a normal running pace until you reach your next interval. This will cause your body to work much harder than a steady state-run. Try to run as fast as you can for 20-seconds, then walk 10-seconds, run again for 20-seconds and repeat this cycle until you reach your desired level of intensity. 

This is also similar to HIIT training. This is good for weight loss and improving endurance.

Run-on the beach

Running on the beach is a great way to enjoy the scenery and get some exercise at the same time.

Just make sure you wear shoes that are designed for running on sand. If you are not used to running in sand, you could get injured.

The sand acts as a resistance and you will get stronger legs in no time.

Running on the beach is not just for fitness buffs either. You can use this as a great way to get out and explore unknown places.

It will be a double win because you will get your cardio workout plus get to see all the amazing sights nature offers. 

Buy home gym equipments online

How long does it take running to change the body?

Although it will vary from person to person, you should see some changes like weight loss or fat loss and more vein in just a few weeks. In 3-4 months, you should feel that you can run faster and longer, thus your cardiovascular strength has been increased. With more time, you will have stronger legs, a fat-free body and the endurance of a wolf.

How can you get started with running?

For instance, if you are a beginner, you should start by walking for 20 minutes and then adding a little bit of running gradually.

This is a great way to ease yourself into running and avoid getting injured. If you are feeling stressed out, running will release endorphins in your brain which will make you feel happier. It will also improve your self-esteem and give you a positive outlook on life.  

Top Running shoes under 2k INR

When should you stop or start running

This is a personal decision. But I suggest you stop running when you felt pain or discomfort. That will be your body’s way of telling you that you have gone too far. You should never run until you are absolutely exhausted. Running too long can cause injury to your body. So it’s better to stop early instead of later. 

Ref: Running Technique


What happens to your body if you run every day?

Running for just 5 to 10 minutes per day is good for you. Studies show it helps reduce your risk of premature death from heart attacks and strokes. It lowers your risk of cardiovascular disease. And it may even help prevent cancer.
Over 40 studies have shown that people who exercise for at least 30 minutes on most days of the week are up to 70% less likely to die from any cause than those who don’t exercise at all.
The human body is actually quite good at adapting to exercise. Therefore you can exercise your heart out for years and still live a long life.
Running is no exception. Running strengthens your heart, lungs, and muscles. Daily Running will improve your stamina and endurance. These adaptations happen because your body needs the energy to fuel itself. Plus, it needs to maintain itself so you can keep running. 
These are all the short-term benefits of running every day.

How long does running take to change your body?

You will see the changes after at least 30 days. The very first change you will see is the loss of fat. But the level of changes and the frequency of changes will vary from person to person. You won’t see dramatic changes after one short run. That’s because your body needs time to adapt to the stress of the exercise. The first couple of times you do it, your body will get stronger and you’ll start seeing results faster. However, after that, your body will adjust and it will take longer for you to see results.

What muscles get toned from running?

Running workouts, especially when they are combined with other types of exercise like cycling or weightlifting, can be great for developing endurance in the lower body. To reduce the risk of injury, it’s important to stretch and strengthen them too.

Can you shape your body by running?

It is well known that running is a wonderful way to create a lean, strong body. Burning 600 calories per hour, it’s also one of the most energy-efficient aerobic exercises. When you start to run regularly, your body goes through many changes.
Your muscles grow bigger and stronger, your stamina increases, your joints can handle more stress, your heart can pump more blood per beat for longer periods of time, your lungs can deliver more oxygen per breath, and you lose more body fat.

Can running give you abs?

Most runners don’t work out to get six-pack abs or tone their body, but it can be a pleasant side benefit. Running primarily works on cardio and endurance, but hey – it strengthens and tone many parts of your body so maybe you’ll lose some belly fat.
Running is an excellent way to get leaner, stronger and to improve your overall health. It also helps to tone your abs and other muscles.

What can you do with a 30-minute jog?

A 30-minute jog can help you lose weight, gain flexibility, and feel more energised. Jogging even just 3 times a week for 10 minutes at a time is enough to maintain health benefits. However, excessive jogging can lead to sprains, strains, and even stress fractures, which is why it’s important to follow the proper guidelines when starting.

Can running reduce belly fat?

Running is one of the best exercises you can do for overall health and fitness. In fact, when it comes to losing weight, it’s nearly impossible to beat. For every minute you spend running, you will burn off 170 calories. That’s equivalent to 3 cups of coffee or 5 small doughnuts.

Can running make your butt bigger? 

Absolutely! Running is the best exercise you can do for your body… and your booty! Running strengthens your legs, increases your lung capacity, tones your entire body… and especially… your booty! I don’t care if you are a couch potato or an elite athlete. Running is one of the best exercises you can do for your body… and your booty!

Is it good to run every day?

No, it’s not good to run every day. You should never overdo it. Running every day can be very dangerous. It is important to gradually increase your mileage and intensity. Doing too much too soon can lead to injuries such as stress fractures, muscle strains, and even torn ligaments. Start slow and easy… and then… after about a week or so… slowly increase your speed and distance.

Does running make you skinny? 

No, running does not make you skinny. However, it is one of the best exercises you can do if you want to lose weight. 
Running burns off more calories than walking (3 times as many) and it increases your metabolic rate (the number of calories your body uses for basic functions) by 30 to 50%! Running is an excellent form of exercise for weight loss. It burns a lot of calories, may help you continue to burn calories long after a workout, may help suppress appetite and targets harmful belly fat.

How long does it take to see results from running?

Everyone is different. Some people see results right away, while others may need to run for several months until they notice a difference. But, any change is a change for the better. Don’t you dare tell me you aren’t interested in getting a leaner, fitter, sexier you… just because you don’t want to see results right away.

Can you lose arm fat by jogging?

Yes, you can lose arm fat by jogging. And, you should. Losing arm fat will give your arms a much more feminine appearance. This is a very attractive feature in women. It makes your arms look thinner and longer. Men also like this kind of body sculpting for it makes your arms look more muscular and chiselled. Also works for women.

Why do runners look old? 

Many believe that the impact of injuries from running and losing fat makes them look old.

What kind of body do you get from running? 

You get a lean, mean, running machine! A lean, mean, running machine that is more flexible, has more energy and is less likely to get injured. Running machines have a lower percentage of body fat, are stronger, have more endurance and have better circulation.

About The Skinny Author


Working Out for 10 years | Owns a home gym |Certificate course done on Improving Aerobic Fitness, Diet | CPD (UK) Accredited Certification on Fitness

Yo Friends, this is Samarjit! A skinny guy who is building his tiny home gym.

I have successfully gained 10 kgs in 10 months going to commercial gyms. And I have been working out on and off for about 10+ years now.

I have gone swimming, done martial arts, Olympic lifts and body-building-type workouts!

I canceled the gym subscription as I was more into making my home gym for workouts. And getting ready, then getting my cycle and ride to the commercial gym seemed a drag after 10 hours in the office.

Thus, I needed a home that I could access at any moment!
And I started building my home gym!

I had to research a lot to build my home gym and decided to share effective, budget-friendly home gym machines, and nutrition to buy as per your goals here in

If you have question then contact me here

Ps: The author is highly experienced with making small workout routines, understanding and guiding people to get gym equipment, and setting up the home gym as per their Fitness goals.

Leave a Comment