Running: after how long do we see the effects on the body?

In this September start, starting a sport can be galvanizing and waiting for the first results on your body can be all the more difficult.

After starting (or going back to) running, after how long can you expect to see your thighs take shape and your bust gain shape?

Read alsoThese exercises that make jogging less difficult

It is difficult to precisely date the appearance of the first effects of sport on the body.

The reason is simple: we don't all have the same metabolism (all of our cells and organs that allow us to be functional).

But on average, if you run two to three times a week, jogging sessions start to pay off after a month of practice.

“From this moment, the body begins to take on certain habits, we then feel more comfortable and we no longer undergo our training”, comments Pauline Six, sports doctor specializing in running, and triathlete.

In video, five tips for better running

In terms of appearance, the body will be toned.

"Running is endurance work that melts the fat mass: we sheath the bust, we muscle our legs and upper back, our shoulders will also be more toned," recalls the doctor.

Of course, some muscles will be more stressed than others depending on the practice.

“If you run fast, the arms help to gain speed, so the muscles around the shoulder blades will strengthen, specifies Pauline Six.

If you work on an uphill terrain, it will strengthen the calves, and the descent, it will strengthen the quadriceps.

Careful diet and regularity

These effects can be observed on the condition of coupling its practice with a good diet.

“There will be no changes if we do not eat a balanced way at the same time, underlines Sébastien Cornette, sports coach and founder of the École du Trail method.

The results come 50% from sport and 50% from diet.”

There will be no changes if we do not eat a balanced way at the same time

Sébastien Cornette, sports coach

Regularity is also essential.

According to the coach author of

(Mons editions), it even outweighs the duration.

Thus, it is better to train less time, but more often, than to go for a run once a week for an hour.

And it is better to run 10 minutes than not to run at all, he assures.

Immediate effects on the mind

Running has effects on mood, which are almost immediate.

Being outside will do us good, and “physical activity releases endorphins, adds the coach.

These hormones will very quickly sweep away the stress, you will feel better in your body and in your head.

During exercise, the brain notably secretes melatonin, the sleep hormone.

We will thus have more restful nights with more deep sleep cycles

Pauline Six, sports doctor

By playing on our hormonal system, jogging will also help you sleep better: “During exercise, the brain sends new signals that will act on the body, specifies doctor Pauline Six.

In particular, it secretes melatonin, the sleep hormone.

We will thus have more restful nights with more deep sleep cycles.

Without forgetting that, unlike mental fatigue, physical fatigue will help us fall asleep, because sport evacuates our thoughts.

Unsurprisingly, running - like any physical activity - will improve our overall health.

Jogging is a long-term medical prevention, insists the doctor: “The activity softens the arteries which become more rigid with age.

It also prevents diabetes by helping to regulate blood sugar levels.

Patience

If the first effects of jogging can occur after a month, Sébastien Cornette warns against the drop in motivation which can occur after four weeks: "we can let go because the rapid progress will give way to stagnation".

Alternate jogging with squats, abs, sheathing... will make the practice complete

Pauline Six, sports doctor

The coach also invites beginners to be patient and focus on progress.

“If you have never done any sport, you can first walk for 1 minute then run for 1 minute, all 5 times in a row.

Then we go to 2 minutes, until running 30 minutes non-stop.

Read also“Streak running”: is it effective to run every day?

To build muscle more effectively, you can combine your running sessions with muscle strengthening.

“Alternating jogging with squats, abs or sheathing will make the practice complete,” comments Pauline Six.

It can also prevent injuries, because the muscles will be more resistant to the effort and will carry further in the race.

"It's a virtuous circle, one will strengthen and facilitate the other," confirms the sports coach.

And to challenge yourself and vary your running routes, you can also try your hand at interval training.