What 30 minutes of running can do to you?

I was reading an article on an interesting statistic the other day:

Average American watches 5 hours of TV per day, report shows 

And apparently, the older we get, the more time we spend in front of the TV box. The average American then spends another 32 minutes a day on time-shifted television, an hour using the Internet on a computer, an hour and seven minutes on a smartphone and two hours, 46 minutes listening to the radio.

This is a significant amount of time that we spent on consuming media, mostly through the TV or internet. 

What if you just take 30 minutes of this time for running?

It's a simple thing for you to do. Look at your own life and see how much time you've spent on your couch, watching either a TV series or a movie. Imagine if you just take 30 minutes of that time to run.

Running should be a norm, not something that we do in our spare time

Here's what 30 minutes of running do to you.

During the first 90 seconds:

Your cells break down glycogen, a form of glucose fuel stored in your muscles. Cells also pull glucose directly from your blood. (this is why exercise is helpful to fight against high blood sugar).

Your body gobbles more glucose, and your muscles release lactic acid, also known as the burn in the age-old workout mantra "feel the burn", which signals the brain that you're under physical stress.

So, if you feel the burn, don't worry too much.

What happens in the 10 minutes:

Your heart starts beating faster and directing blood toward your muscles and away from functions you don't need at the moment (example: digestion). To make the best use of glucose, your muscle cells require an influx of oxygen. Here's when your body signal you for heavy breathing.

You will then begin to torch calories (in general, runners work through about 100 per mile), including some that might have been stored as fat.

All this burning of glycogen and oxygen raises your body temperature. To cool you down, your circulatory system diverts blood flow to your skin, lending you a healthy flush. Your sweat glands start releasing moisture to keep you from overheating. 

So, if you're sweating, you're doing it right.

If you're in decent shape, your muscles and their ATP supply are ample, and your body can efficiently shuttle oxygen and burn-fat and glucose. You feel strong.

If, however, you've been slacking on exercise, your ATP supply can't keep-up with the demand. You can't suck in or process-oxygen fast enough, and lactic acid starts to flood-your body. Every minute feels "more like a slog". Here's when you know you need to start planning your run that suits your physical condition.

After 30 minutes:

As you've done with your run, you'll slow down to a walk. A cool down is what the pros call it. Your energy demand falls and your breathing rate gradually returns to normal.
Chances are, you feel energized. Your brain has triggered a rush of the mood-elevating hormone dopamine. 

This is the process of the 30 minutes of running and what does it help you gain?


The word continuous here is important. Not only that running helps you to burn your fat and use calories when you run, it also help you to continue burn fat after exercise. After you run, your body goes into EPOC (excess post-exercise oxygen consumption) and the energy from carbohydrates and fats is recruited to heal damaged tissues and restore your body to its pre-exercise state. This can last for 15 minutes and up to 48 hours meaning your body is STILL burning fat.


You'll release all those wonderful endorphins and feel different again for that run out. And it's true even if it's just a 10 minutes of run. 


As mentioned in my other post, fitness is a journey, not a destination. You have to make sure that you exercise does not injured you. Generally, 30 minutes of moderate or intense run is good enough for a lot of people. (this does depends on the intensity that you are used to or not). You'll feel recovered for your next run and if you stick to the 30 minutes window, you'll be ready and refreshed for a longer more demanding run next time. 


This is important because 30 minutes of run is one of the most effective way for weight loss. 


If you have trouble sleeping at night, it's probably you're one of those who consume 5 hours of TV everyday. Try cutting that down and start running for 30 minutes a day. Of course, it's advisable not to run just before you sleep, as you don't want to be waking up those energetic endorphins half an hour before bedtime. Best solution: run in the morning or run after work, depending on which is more convenient for you.


30 minutes running is excellent at bringing out those pecks. No, seriously. If you ran just 30 minutes a day, 5 days a week (and ate relatively healthily) definition would be obvious. Your stomach will tighten, your quads will strengthen and you will see your body changing rapidly. Why don't you start with that 30 minutes today and you'll notice the difference in 6-8 weeks time?