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What Can 30 Minutes of Running a Day Do to Your Body?

Last updated: June 20, 2022

Running is one of the simplest forms of exercise, and you don’t need much more than a set of comfortable clothes and shoes to get started today. Whether you decide to go trail running or hop on a treadmill, making sure to do it for 30 minutes most days of the week has a transformative effect on your body.

On top of being an excellent form of cardiovascular exercise, running also helps you to build muscle so that you look leaner. If you’re looking to work on weight management or just want to improve your overall fitness level, you can use these benefits of running to help you stay motivated to put on your shoes and hit the pavement.

Gain the Benefits of Running Each Day

Pushing yourself too hard if you are new to running is a rookie mistake that will land you by the sidelines. If you’ve been somewhat sedentary up until now, then you might want to break your 30 minute run into three 10-minute ones.  You can also choose to jog slowly until you build up more stamina for a faster speed.

Like any form of exercise, it takes time to achieve noticeable effects on your body. However, you’ll instantly feel better and have a higher sense of mental wellbeing after you finish your first run.

As you take each step, you can also think about how your 30 minute run is having these positive effects on your body that accumulate over time.

Burn Calories

Everyone always wants to know how many calories they burn during different forms of exercise, and running burns a lot.

The amount of calories you burn will depend upon your exertion level, metabolism and overall body size. However, the average person can burn anywhere between 240 to 330 calories in half an hour when they run at a moderate pace of 5 mph.

If you increase your speed to 6 mph, then you could burn between 395 to 420. Many runners use light hand or ankle weights to boost the amount of calories they burn. You can also try running in different environments. Natural trails require slightly more effort to stay balanced, which can increase the calories you burn.

Lower Your Body Fat

Burning calories naturally leads to the loss of body fat as your body has to tap into its stores to maintain its energy as you run. If one of your goals is to slim down, then you’ll also want to make sure to follow a healthy diet plan. Choosing a healthy post-run snack helps you to give your body fuel without adding back the calories you just burned.

Strengthen Your Muscles

Bodybuilding involves more than just weight lifting and bodyweight training. Aerobic exercise helps all of those reps work better by inhibiting proteins that can interfere with muscle development.

As you run, you work a variety of muscles that start with your core. Your core muscles must contract to help you maintain stability. You’ll also strengthen your quads, hamstrings, gluten and calves.

Enjoy the Runner’s High

Avid runners will tell you that it can be slightly addictive but in a good way. Running stimulates your body to release endorphins, which help to relieve pain and give you a feeling of wellbeing. The endorphins that you get from running can help to alleviate feelings of depression and anxiety. They also stick around for several hours after you finish a run.

Get Deeper Sleep

Feeling a greater sense of relaxation also helps you to get better sleep at night. Ideally, you should time your runs so that they don’t occur within two hours of your bedtime. However, running anytime before that helps you to burn off energy and reduce anxiety so that you fall asleep faster and experience fewer wakings.

How to Get the Most Out of Your Runs

Hearing all of the beneficial things that a run can do for your body likely has you wondering what you need to do to maximize the effects of each run. Fortunately, prepping for a run is easy, and you can get the most out of each step by using these tips.

Start Slow If You’re a Beginner

Pushing yourself too hard if you are new to running is a rookie mistake that will land you by the sidelines. If you’ve been somewhat sedentary up until now, then you might want to break your 30 minute run into three 10-minute ones.  You can also choose to jog slowly until you build up more stamina for a faster speed.

Try Walking On Incline Vs Running to Burn Fat

Some people might not be able to do a full run due to arthritis or other health conditions. If you fall into this category, then you can rest assured that walking on an incline can have just as many benefits as running for your body. Try starting with a 5% incline and practice on this level until you are ready to increase the challenge.

Find the Best Pre Workout for Running

There’s a pre-workout available for just about everyone, and using a supplement can help you to fuel your body for success. Women can benefit from pre workout supplements that contain the right mix of nutrients to help your body build muscle from your run without bulking up too much.

Track Your Progress and Body Transformation

As a final note, you’ll want to remember that running affects everyone’s body differently. Learning how your runs help your specific needs for health and fitness makes it possible to adjust your running plan accordingly.

Try doing weekly weigh-in’s and measurements to note how running is helping you to lose weight or tone your muscles. Then, consider mixing in longer runs with shorter ones throughout the week to work on your endurance.

FAQs

Is running for 30 minutes enough?

Going for a half hour run several times a week is enough to help you meet your goals for fitness. However, you may also need to add in other forms of exercise to help you target specific muscles or increase your flexibility.

Should I run 30 minutes every day?

For maximum benefits, you should aim to run three to five times a week. However, giving yourself a rest day between runs can also help you to recover and avoid injuries.

How far can you run in 30 minutes?

On average, most people run about two to four miles within 30 minutes. The distance you run depends upon your overall fitness level along with factors such as the type of terrain you are on.


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