How Long Does It Take to See Results from Running?
by Tanya Mcintosh
Over the past years, I have dealt with so many insecurities surrounding my appearance. I knew I was exposing myself to a multitude of diseases by eating and living carelessly. I committed myself to an extensive exercise regime that included running and dieting.
I highly benefitted from running. It definitely has played a big part in getting me into shape. You might want to keep scrolling and reading because the solution lies here! It is about time that you get into shape as well.
Establishing Our Assumptions
First, let me first assume that you have set a recovery plan after every workout. Presuming you are following these three measures after every session
- Fuelling properly
- Getting additional sleep
- Reducing soreness by massaging and stretching
Secondly, we need to assume the general rate concerning your recovery. There are runners with the ability to quicker than their peers. Runners tend to recover steadily as they age. For instance, a 60-year old will take a longer recovery time from an intense workout in comparison to a 25-year old.
Let us assume your recovery rate is about average concerning a 35-40-year-old. If you are older or your recovery rate is quicker than your running peers, then you will be closer to the exterior number ranges given below.
How Long Will It Take to Reap the Benefits from Every Type of Workout?
Let me break down the exercises that will show how fast you can reap the benefits. You need to incorporate them into your training schedule.
Speed development exercises aren’t the common form of speed work that the general runners think about. You will be doing short and full speed repetitions at a full recovery. A great example of this workout would be Explosive Hill Sprints, 200m repeats, or in-and-out 150’s with full recovery.
It is the usual stuff that you witness sprinters do within the track. It is possible to reap the results from this workout in a day or two. Since the recovery and growth cycle are quite short, the nervous system will quickly respond to new stimuli.
VO2max & Hill Work
You will start to see the results within 10-14 days. The workout is quite demanding, and you might feel like you have lost fitness for 8-9 days after these exercises. Yes, it will be difficult to run the next day after you scored an intense workout session of 400’s. However, the performance loss would carry through for some additional days, so be cautious.
You have to realize that the benefit won’t come right away. It took me 4-6 weeks to witness the changes in your actual training and aerobic ability. The more experience you have, the lesser benefits you will feel from the long run because your aerobic structure is already in a perfect place.
An Easy-To-Use Table
|WORKOUT TYPE||DIFFICULTY / INTENSITY||ANTICIPATED BENEFITS|
|Speed Development||Hard||1-3 Days|
|VO2max / Hills||Hard||12-15 Days|
|Long Run||Hard or Medium||4-6 Weeks|
Are You Making These Common Running Mistakes?
It is best to be conservative during your early development. You have to learn to gradually increase your mileage. It is best not to let your weekly mileage cross the 10-percentage mark. You can begin walking and then proceed to run.
You should stress on landing mid-sole with your foot straight underneath your body with each step. A low and short arm swing is the key role in maintaining your stride short and also close to the ground. Try keeping your steps fast and light.
The wrong form of Upper Body
Your hands should be at the waist level, where they are brushing lightly against your hip. Your elbows should be in position at the sides, and your arms are required to be at a 90-degree angle. Your arms should be rotating at the shoulder instead of your elbows.
Losing Power on Hills
Your shoulders should be placed in front of you and also your hips under you in a slight manner. Yes, it is tempting to overstride, but you should refrain from taking massive leaps to decrease the pounding on your legs. You should also abstain from putting stress on your joints.
Not Staying Hydrated
Plus, you can drink at least 4-8 ounces just before you start running. You can always consume a Gatorade during longer workouts. Rehydrating after your run is another important thing that you should keep in mind at all times.
My journey to healthy living started with the conscious decision to put in the necessary effort required! Healthy living and fitness is a complete lifestyle change that I embraced. The zeal to be fit both mentally and physically gave way for TGFFitness! It is something which I am extremely proud of and would not trade for anything.
The determination to live a healthy life all comes from wanting a balance in my life. When my mind and body are disciplined and focused, nothing can rattle me easily! Learning to train your body and mind is the beginning of a healthy and happy life. After years of training and working, I can safely say that I am ready to help anyone who is in need of my expertise.