How much should we run?

Shopping for running shoes, how many weeks before our runs can start to pay off? A sports doctor and a fitness coach provide the answers.

At the beginning of this school year, starting a new sport can be motivating, and waiting for the first results on your body can be even more challenging. After taking up running (or resuming it), how long should you expect before you start seeing your thighs shaping up and your core strengthening?

It is difficult to pinpoint the exact timing of the first effects of exercise on the body. The reason is simple: we all have different metabolisms (the combination of cells and organs that enable us to function). But on average, if you run two to three times a week, you can start to see the benefits of your running sessions after about a month of practice. "From that point, the body begins to develop certain habits, and you start feeling more comfortable, no longer just enduring your training," says Pauline Six, a sports doctor specializing in running and a triathlete.

In terms of appearance, your body will become more toned. "Running is an endurance workout that helps melt body fat: it strengthens the core, builds muscle in our legs and upper back, and makes our shoulders more toned," emphasizes the doctor. Of course, certain muscles will be more engaged depending on the type of running practice. "If you run at a faster pace, your arms help with speed, so the muscles around the shoulder blades will strengthen," explains Pauline Six. "If you're running on an uphill terrain, it will work your calf muscles, and going downhill will work your quadriceps."

However, these effects can be observed provided you combine your training with a healthy diet. "There won't be any changes if you don't eat balanced food alongside," notes Sébastien Cornette, a fitness coach and founder of the Trail School method. The results stem from 50% exercise and 50% nutrition.

Consistency is also crucial. According to the coach and author of "Moins courir pour mieux courir" (published by Mons), consistency is even more important than the duration of your runs. It's better to train for shorter periods but more frequently than to go for a one-hour run just once a week. He also insists that running for 10 minutes is better than not running at all.

Running has immediate effects on your mood. Being outdoors is beneficial, and "physical activity releases endorphins," the coach adds. These hormones quickly help alleviate stress, and you'll feel better both physically and mentally.

By affecting our hormonal system, running also helps with better sleep: "During exercise, the brain sends new signals that affect the body," explains Dr. Pauline Six. "It notably secretes melatonin, the sleep hormone. This leads to more restorative nights with increased deep sleep cycles. Not to mention that, unlike mental fatigue, physical fatigue helps us fall asleep because exercise helps clear our thoughts."

Not surprisingly, running, like any physical activity, improves our overall health. Running is a long-term medical prevention, emphasizes the doctor: "Exercise keeps arteries supple, which tend to stiffen with age. It also helps regulate blood sugar levels, preventing diabetes."

However, it's essential to be patient. While the first effects of running may appear after a month, Sébastien Cornette warns against a loss of motivation that can occur after about four weeks: "One might give up because rapid progress will give way to stagnation."

To build muscles more effectively, you can combine your running sessions with strength training. "Alternating running with squats, abdominal exercises, or planks will make the practice more comprehensive," says Pauline Six. This approach can also help prevent injuries because your muscles will be more resistant to strain and will carry you further in your runs. "It's a virtuous cycle; one reinforces and facilitates the other," confirms the fitness coach. To add a challenge and vary your running routes, you can also try interval training.