Running shoes on shoes, after how many weeks can our runs pay off? The sports doctor and the sports coach answer us.
In this September start, doing sports can be galvanizing, and waiting for the first results on your body can be more difficult. After starting (or returning to) running, how long can you expect your hips to shape up and your bust to shape up?
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It is difficult to precisely date the appearance of the first effects of sports on the body. The reason is simple. we don’t all have the same metabolism (all our cells and organs that allow us to be functional). But on average, if you run two to three times a week, running sessions start to pay off after a month of practice. “From this point the body begins to acquire certain habits, then we feel more comfortable and no longer skip our training,” comments Pauline Six, a sports doctor specializing in running and triathlon.
Externally, the body will be toned. “Running is endurance work that melts the fat mass. we cover the bust, muscle our legs and upper back, our shoulders will also be more toned,” recalls the doctor. Of course, some muscles will be tighter than others depending on practice. “If you’re running fast, the arms help you gain speed, so the muscles around the shoulder blades will be strengthened,” notes Pauline Six. If you’re working on uphill terrain, this will strengthen the calves, and going downhill will strengthen the quadriceps.
Careful diet and regularity
These effects can be observed if its practice is combined with a good diet. “There will be no change if we don’t eat a balanced diet at the same time,” emphasizes sports coach Sébastien Cornet, founder of the École du Trail method. Results come 50% from sport and 50% from diet.”
Changes won’t happen if we don’t eat a balanced diet at the same time
Sebastian Cornet, sports coach
Regularity is also important. According to the author of the coach Run less to run better (Mons editions), it even exceeds the duration. So, it is better to exercise less, but more often, than to go jogging for an hour once a week. And it is better to run for 10 minutes than not to run at all, he assures.
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Immediate effect on the mind
Running has effects on mood that are almost immediate. Being outside will do us good, and “physical activity releases endorphins, adds the trainer. These hormones will quickly eliminate stress, you will feel better in your body and in your head.
During exercise, the brain specifically releases melatonin, the sleep hormone. So we’ll have more restful nights with deeper sleep cycles
Pauline Sex, Sports Medicine
Running, playing on our hormonal system, will also help us sleep better. “During exercise, the brain sends new signals that will affect the body,” notes Dr. Pauline Six. In particular, it secretes melatonin, the sleep hormone. So we’ll have more restful nights with deeper sleep cycles. Not forgetting that, unlike mental fatigue, physical fatigue will help us sleep, because sports evacuate our thoughts.
It’s no surprise that running, like any physical exercise, will improve our overall health. Running is a long-term medical prevention, the doctor claims. “That activity softens the arteries, which become harder with age. It also prevents diabetes by helping to regulate blood sugar levels.
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Patience
If the first effects of running can appear after a month, Sébastien Cornet warns of a drop in motivation that can occur after four weeks: “we can let go because rapid progress will give way to stagnation.”
Alternate running with squats, abs, crunches…will make the practice complete
Pauline Sex, Sports Medicine
The coach also invites beginners to be patient and focus on progress. “If you have never played sports, you can first walk for 1 minute, then run for 1 minute, all 5 times in a row. Then we go from 2 minutes to 30 minutes of non-stop running.
To build muscle more effectively, you can combine your running sessions with muscle building. “Variating running with squats, crunches, or crunches will make the practice complete,” comments Pauline Six. It can also prevent injuries because the muscles will be more resistant to the effort and last longer in the race. “It is a virtuous circle, one will strengthen the other, it will make it easier,” confirms the sports coach. And to challenge yourself and change up your running routes, you can also try your hand at interval training.
Source: Le Figaro
