This question is a bit general, running is a step-by-step iterative process, and every run will bring gains. Different time periods will have different harvests, such as a week, a month, a quarter, half a year, a year, etc. How much you harvest depends on the effect you want to achieve.
1- Relax your body and mind - you can get results every time you run
Running not only relaxes the body, but also the mind. When you’re tired or feeling down, putting on your running shoes and going for a run can provide a quick boost to your body and mood. Running for half an hour on the sports field, on the track in the park or on the treadmill in the gym or at home can make your body sweat, which can help you relax and relieve fatigue, and it can also help you sleep. The effects of running are dramatic, and you will feel an immediate improvement in your body and mood.
2- Enhance cardiopulmonary function - keep running for 2-3 months, and you will see obvious results
Running is an aerobic exercise that raises your heart and breathing rates and increases the workload on your heart and lungs. Long-term running can make the heart stronger, increase lung capacity, and improve the efficiency of oxygen delivery to various organs and tissues of the body.
In addition, running can also promote blood circulation and improve the supply of oxygen and nutrients in the blood. May help increase metabolic rate and enhance immune system function.
Run three to five times a week for two to three months, and you will see an increase in cardiopulmonary function.
3- Lose weight - at least 3-4 months
Jogging can not only lose weight, but also need to pay attention to diet control and avoid high-calorie food intake and bad eating habits. After successful weight loss, you must continue to maintain healthy eating habits and exercise habits, and adhere to the method of “stretching your legs and keeping your mouth shut” in order to consolidate the effect. Although losing weight is not something that can be accomplished in a short period of time, as long as you take a two-pronged approach, you will definitely see obvious results within three to four months.
4- Long-term health - keep running for a long time
To maintain long-term health and longevity, you need to keep running.
1- Improve the body: Running is a systemic aerobic exercise that can help control weight, reduce fat storage, and enhance cardiopulmonary function. However, these effects are not achieved overnight and need to be continued to maintain long-term effects.
2- Bone health: The load and stimulation of running on bones can help promote the increase of bone density and reduce the risk of osteoporosis. However, this effect is cumulative, and the best results can only be achieved with continuous running.
3- Mental health: Running helps release stress, improve mood and improve sleep quality. However, these psychological benefits also require consistent running for steady and long-lasting effects.
4- Disease prevention: Running helps reduce the risk of chronic diseases such as heart disease, high blood pressure, and diabetes. However, this preventive effect is based on long-term adherence to running, and only long-term maintenance can effectively reduce the risk of disease.
The health benefits of running require long-term persistence to achieve maximum results, so it is very important to use running as a long-term health benefit.
When you start running, you may run less and slower, but with time and gradual training, your physical strength and lung capacity will gradually increase. In this process, you may feel some pain and exhaustion, but persistence will bring physical and mental benefits, such as improved sleep quality and improvement of minor physical problems.
After a month or two of training, your strength and lung capacity will improve, and your running will become a little easier. But if you want to further improve your ability, you need to increase the amount of training and speed, which may bring new difficulties and muscle responses, but as long as you persist slowly, you can gradually improve your ability.
After three months or half a year of training, the body has adapted to running. If you continue to persevere, you will be able to feel the benefits of smooth breathing, no muscle soreness, and improvement of minor physical problems.
After a year of persistence, you may fall in love with running and cannot do without it.
Exercise and fitness need to be done step by step, through long-term exercise to improve physical function, enhance physical resistance, and achieve healthy and strong results. There is no exercise method that can achieve immediate results in a short period of time. Just like the principle that a drop of water penetrates a stone, small forces can eventually produce huge forces after continuous accumulation, breaking through insurmountable obstacles. So keep moving toward your goals every day and be active in your body to achieve lasting fitness results.
Running exercise should consider the long-term effect, not quick success. Short-term strenuous exercise may be counterproductive, because any change in the body’s health indicators requires a process, and stabilization also takes time. Running can lower blood pressure, but the blood pressure needs to be stabilized at a certain value. If you do not exercise regularly, the blood pressure value will still change.
Running exercises need to be carried out for a long time. You can’t fish for three days, dry the net for two days, or exercise sometimes and be lazy. This approach is not only not conducive to health, but harmful. To achieve the desired effect, you must insist on long-term exercise for several months or even years, rather than expecting immediate short-term results.
Running fitness needs to be done in moderation and cannot imitate chasing the wind. Different people’s physiques vary greatly, so the amount of running exercise should vary from person to person and cannot be generalized. Some people run 10 kilometers a day with ease, while others are out of breath after running 2 kilometers. There are many sayings about running. Some people advocate increasing the amount of exercise, and some people advocate summer training in summer and winter training in winter. I think the one that suits you is the best.
If you like running, whether it is winter or summer, you can choose the amount and time of exercise that suits you, and stick to it for a long time, then you will definitely get the results you want. Whether it is ten or twenty years of persistence, you will amaze the years, amaze yourself, and discover a completely different self.