How Running Completely Changes The Human Body
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Date: 2026-07-10
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Comments and reviews: 20
sweater0115
A few people have commented that you should take your time and build up to running. That means, build your pacing, build your frequency, and build your length.
I'm an example of why.
I used to run regularly. I'd do a 3-5 day strength split based on my available time, the intensity I wanted per workout for the week for each muscle group, and how targeted I wanted to be on a muscle group. Every 2-4 weeks I'd switch out my program and rebuild my movement calendar so my body never became comfortable with a workout. Every Saturday was cardio, though. I'd walk, run, and hike, with a minimum target of 25, 000 steps for the day. My results were AMAZING to me and I was so happy.
Then, one day at a dog park with a friend's dog, I got taken out from behind and tore a ligament in my knee. That and other life stuff stopped me and my health journey in its tracks. I started up again last year.
Strength training, utmost confidence. I know form, I know bracing, and I know when I'm pushing versus compromising in a way that could hurt.
Running felt the same. I went from 0 to 100 in two sessions. I got on a treadmill one day, having just been back to the gym for a few weeks, and decided to do a 5k with a 45 minute target time. I figured that is a solid mix of walking and running that would be fine. I was wrong. I woke up the next day unable to walk. I developed ischial bursitis over night. Today, a year later, I still feel pain, even at this moment sitting on my couch just watching your video missing running. When I try to do any intense cardio, even a tough hike, I'm limited.
If anyone reads this and feels like people are being overly cautious when they day to ease in to running, they're not. I'm in literal constant pain because I figured I had done it before and I could do it again. It really, really sucks to know I'll probably never be able to run for training again.
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A few people have commented that you should take your time and build up to running. That means, build your pacing, build your frequency, and build your length.
I'm an example of why.
I used to run regularly. I'd do a 3-5 day strength split based on my available time, the intensity I wanted per workout for the week for each muscle group, and how targeted I wanted to be on a muscle group. Every 2-4 weeks I'd switch out my program and rebuild my movement calendar so my body never became comfortable with a workout. Every Saturday was cardio, though. I'd walk, run, and hike, with a minimum target of 25, 000 steps for the day. My results were AMAZING to me and I was so happy.
Then, one day at a dog park with a friend's dog, I got taken out from behind and tore a ligament in my knee. That and other life stuff stopped me and my health journey in its tracks. I started up again last year.
Strength training, utmost confidence. I know form, I know bracing, and I know when I'm pushing versus compromising in a way that could hurt.
Running felt the same. I went from 0 to 100 in two sessions. I got on a treadmill one day, having just been back to the gym for a few weeks, and decided to do a 5k with a 45 minute target time. I figured that is a solid mix of walking and running that would be fine. I was wrong. I woke up the next day unable to walk. I developed ischial bursitis over night. Today, a year later, I still feel pain, even at this moment sitting on my couch just watching your video missing running. When I try to do any intense cardio, even a tough hike, I'm limited.
If anyone reads this and feels like people are being overly cautious when they day to ease in to running, they're not. I'm in literal constant pain because I figured I had done it before and I could do it again. It really, really sucks to know I'll probably never be able to run for training again.
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serisuljhaman
I SERIOUSLY recommend people not increase their running too quickly, even if they can handle it cardiovascularly!
Tendons and ligaments take much longer to adapt to the impact of running than our cardiovascular system takes to adapt, and connective tissue inflammation and injuries take FOREVER to heal. It's not worth it!
Ease in SLOWLY. No more than 10% increase in duration or intensity per week is what my PT said after I suffered a patellar tendon injury from jumping straight into long trail runs when I already had the fitness from cycling and treadmill runs but hadn't run much outside. While Runna might help you increase aerobic fitness, be careful to slowly ease your tendons into more running volume.
reply
I SERIOUSLY recommend people not increase their running too quickly, even if they can handle it cardiovascularly!
Tendons and ligaments take much longer to adapt to the impact of running than our cardiovascular system takes to adapt, and connective tissue inflammation and injuries take FOREVER to heal. It's not worth it!
Ease in SLOWLY. No more than 10% increase in duration or intensity per week is what my PT said after I suffered a patellar tendon injury from jumping straight into long trail runs when I already had the fitness from cycling and treadmill runs but hadn't run much outside. While Runna might help you increase aerobic fitness, be careful to slowly ease your tendons into more running volume.
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willwork9349
everyone panicking about increase in volume when that's totally not the case at all. I'm an army vet, didn't run for 20 years after getting out. was weighing 230 lbs and about as fit as a pig when I decided to get up and go running. Ran every day, 25-45 minutes per day
The issue is not increasing volume too quickly, its increasing intensity. You'll be surprised just how slow 125 beats per minute zone 2 makes you run. Its just this side of walking 18-20 minute miles. But now I weigh 207 and can run 15 minute miles and still maintain the same amount of volume. The issue isn't load, its intensity. Keep the intensity low and you won't have issues.
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everyone panicking about increase in volume when that's totally not the case at all. I'm an army vet, didn't run for 20 years after getting out. was weighing 230 lbs and about as fit as a pig when I decided to get up and go running. Ran every day, 25-45 minutes per day
The issue is not increasing volume too quickly, its increasing intensity. You'll be surprised just how slow 125 beats per minute zone 2 makes you run. Its just this side of walking 18-20 minute miles. But now I weigh 207 and can run 15 minute miles and still maintain the same amount of volume. The issue isn't load, its intensity. Keep the intensity low and you won't have issues.
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teoteo-s197
Great work. That looked fun. Speaking of fun. These comments, y'all. Do any of you people exercise for fun Running should be fun. Lifting should be fun. You should be doing this stuff to enjoy it, and to be healthy. All these worry-wort comments about overdoing it, and tendon damage and recovery and killing gains. Y'all have the wrong mentality (being a tryhard, and for all the wrong reasons. You should exercise sustainably, longterm, FOR FUN, simply because it's the healthy thing to do. Every other benefit should be seen as a bonus, or a silver lining.
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Great work. That looked fun. Speaking of fun. These comments, y'all. Do any of you people exercise for fun Running should be fun. Lifting should be fun. You should be doing this stuff to enjoy it, and to be healthy. All these worry-wort comments about overdoing it, and tendon damage and recovery and killing gains. Y'all have the wrong mentality (being a tryhard, and for all the wrong reasons. You should exercise sustainably, longterm, FOR FUN, simply because it's the healthy thing to do. Every other benefit should be seen as a bonus, or a silver lining.
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camar078
Yeah, naah. I dont know where that part with fat burning comes from but as long as youre not running or doing hyrox on an empty stomach your body always burns through carbohydrates first. Fat is the backup source and more energy demanding = less efficient, thats why people hit the wall on marathons: no more carbohydrates available and the fat resources are activated to gain energy in order to keep the system running. The goal in such races like marathons and hyrox competitions should always be to rely on carbohydrates as energy source, not fat.
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Yeah, naah. I dont know where that part with fat burning comes from but as long as youre not running or doing hyrox on an empty stomach your body always burns through carbohydrates first. Fat is the backup source and more energy demanding = less efficient, thats why people hit the wall on marathons: no more carbohydrates available and the fat resources are activated to gain energy in order to keep the system running. The goal in such races like marathons and hyrox competitions should always be to rely on carbohydrates as energy source, not fat.
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bigpunisherfan7294
Just finishing that race alone is an amazing accomplishment. I usually run 1 marathon a year, I’m a short stocker guy height 5, 6 and weight 185lbs and my legs are usually cooked after finishing a marathon in around 3 hrs 37 minutes. The biggest difference in my training is my diet I hate eating healthier which is why i started running in the first place. My experience with achieving physical fitness goals is proper mindset, diet and training goals. You also want to make sure you’re stretching and getting enough rest.
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Just finishing that race alone is an amazing accomplishment. I usually run 1 marathon a year, I’m a short stocker guy height 5, 6 and weight 185lbs and my legs are usually cooked after finishing a marathon in around 3 hrs 37 minutes. The biggest difference in my training is my diet I hate eating healthier which is why i started running in the first place. My experience with achieving physical fitness goals is proper mindset, diet and training goals. You also want to make sure you’re stretching and getting enough rest.
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jeremy_ethier
I had a real fracture on 5th metatarsal one year ago, until this spring couldn’t walk downhill without pain and burn, my legs muscle atrophied severely, I still have some but I was very very muscular on lower body before that(never got to fitness but was living on the bike. Anyway I still can’t jog or run or walk downhill in the mountain, I am crying in pain during and 3 days later if I do so is tick to biking elyptical and weightlifting for now, I hope to soon recover some of my muscles at least.
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I had a real fracture on 5th metatarsal one year ago, until this spring couldn’t walk downhill without pain and burn, my legs muscle atrophied severely, I still have some but I was very very muscular on lower body before that(never got to fitness but was living on the bike. Anyway I still can’t jog or run or walk downhill in the mountain, I am crying in pain during and 3 days later if I do so is tick to biking elyptical and weightlifting for now, I hope to soon recover some of my muscles at least.
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mybooteee
I went from playing soccer my whole childhood to picking up cross country my senior year thinking it would be cake. It wasnt. It was so demanding on my body. But after that season my body has never been the same. Its been almost 20 years since i started running and all I do is run once or twice a week and im in physically better shape than 80% of 20 year olds. Start slow but once your body learns, it's hard to forget and you will be in better shape than people half your age!
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I went from playing soccer my whole childhood to picking up cross country my senior year thinking it would be cake. It wasnt. It was so demanding on my body. But after that season my body has never been the same. Its been almost 20 years since i started running and all I do is run once or twice a week and im in physically better shape than 80% of 20 year olds. Start slow but once your body learns, it's hard to forget and you will be in better shape than people half your age!
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R33CE00
Yeah running is one of those things where, if you aren't used to it, you WILL get injured if you try to push it.
I do MMA and my cardio is pretty decent. But I don't run, and I'm heavy. If I try to run to a point where my cardio is the limiting factor for any prolonged distance, my knees will be cooked for 1. 5 months after like 3 runs.
I'm currently working up to being able to run more, but it's all very easy chill runs for the sake of my joints
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Yeah running is one of those things where, if you aren't used to it, you WILL get injured if you try to push it.
I do MMA and my cardio is pretty decent. But I don't run, and I'm heavy. If I try to run to a point where my cardio is the limiting factor for any prolonged distance, my knees will be cooked for 1. 5 months after like 3 runs.
I'm currently working up to being able to run more, but it's all very easy chill runs for the sake of my joints
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mohammadamira4833
Cool video but those v02 max readings don’t make sense. 58 without any real running history and in your own words minimal cardio would put you where most semi serious runners are after several years of high volume (50-60km/week. To have that off the bat just doesn’t seem physiologically plausible. And to increase it by 5% in less than 30 days is also unbeleivable given that amount of change typically would take like 2-3 months at least.
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Cool video but those v02 max readings don’t make sense. 58 without any real running history and in your own words minimal cardio would put you where most semi serious runners are after several years of high volume (50-60km/week. To have that off the bat just doesn’t seem physiologically plausible. And to increase it by 5% in less than 30 days is also unbeleivable given that amount of change typically would take like 2-3 months at least.
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chestersnap
It always deeply offends me when people say running sucks like it's a fact. I _enjoy_ running. I enjoy it even though I mostly do it on a treadmill. It gives me time and space to listen to some good music and physical beat the anxious thoughts from my brain. Is it difficult to jump into when I'm not feeling good Yeah. But so is a lot of stuff that people still genuinely enjoy
Running doesn't suck. _You_ just don't like it
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It always deeply offends me when people say running sucks like it's a fact. I _enjoy_ running. I enjoy it even though I mostly do it on a treadmill. It gives me time and space to listen to some good music and physical beat the anxious thoughts from my brain. Is it difficult to jump into when I'm not feeling good Yeah. But so is a lot of stuff that people still genuinely enjoy
Running doesn't suck. _You_ just don't like it
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mfpmf
This is basic knowledge in every single sport, not just running, you can't start doing it giving it all beans. I'm just baffled that someone who claims to be a finess influencer is not aware of any of this. Sure, your muscles have power but as you said you haven't run in ages, and basicly done nothing but isolated and maybe compound excercies in a gym/lab, nothing impactful. What made you think that your joints are ready for it
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This is basic knowledge in every single sport, not just running, you can't start doing it giving it all beans. I'm just baffled that someone who claims to be a finess influencer is not aware of any of this. Sure, your muscles have power but as you said you haven't run in ages, and basicly done nothing but isolated and maybe compound excercies in a gym/lab, nothing impactful. What made you think that your joints are ready for it
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lW9497
You should do something on Tattoos since you're so health conscious. Tattoos trigger a continuous, lifelong immune response. Specialized immune cells called macrophages engulf the ink particles deposited in your skin. Because these particles are too large to break down, the cells lock the ink in place; when the cells die, fresh macrophages instantly ingest the released pigment, keeping your immune system on constant alert
reply
You should do something on Tattoos since you're so health conscious. Tattoos trigger a continuous, lifelong immune response. Specialized immune cells called macrophages engulf the ink particles deposited in your skin. Because these particles are too large to break down, the cells lock the ink in place; when the cells die, fresh macrophages instantly ingest the released pigment, keeping your immune system on constant alert
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JohnJingle23312
How doing anything consistantly changes you, and as long as you don't over do it, your fine, and we all start out wimpy, so its actually hard to over do something, when you hate it, only when you think its fun, and loose yourself, do you mostly get hurt from over use, There I solved another issue good day! Had better luck with How you can use running to get gains!
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How doing anything consistantly changes you, and as long as you don't over do it, your fine, and we all start out wimpy, so its actually hard to over do something, when you hate it, only when you think its fun, and loose yourself, do you mostly get hurt from over use, There I solved another issue good day! Had better luck with How you can use running to get gains!
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Primitivemycology
Why do people think one month of training is enough to compete The sprint mindset is why peoples bodies get destroyed. Start slow and advance slowly so it feels easy. Consistency combined with short pushes to increase performance is the way someone with a brain would train. Minimum 3 months of prep if not longer. Or just trash ur body
reply
Why do people think one month of training is enough to compete The sprint mindset is why peoples bodies get destroyed. Start slow and advance slowly so it feels easy. Consistency combined with short pushes to increase performance is the way someone with a brain would train. Minimum 3 months of prep if not longer. Or just trash ur body
reply
bradbo3
I ran in Jr. High and HS, cross countrylong distance. Then in the USAF i ran. but then got married, kids, work, beer, fatness. After 15 yrs started to run again. and i was ok on the treadmill and HORRIBLE on the asphalt or sidewalks. Knees and feet hurt really bad. Lost weightand now i can do both. But at 56 i just hate to run.
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I ran in Jr. High and HS, cross countrylong distance. Then in the USAF i ran. but then got married, kids, work, beer, fatness. After 15 yrs started to run again. and i was ok on the treadmill and HORRIBLE on the asphalt or sidewalks. Knees and feet hurt really bad. Lost weightand now i can do both. But at 56 i just hate to run.
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Foxpark97
Some of the top athletes in the world You must be on crack. The top athletes in the world compete in the Olympic Games, not some ridiculous selfie contest. Gym bro would get smoked at any local Turkey Trot fun run by 60 year old grandmas. Gym bro couldn't do the pre-warmup for the warmup of a top level runner's training jog.
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Some of the top athletes in the world You must be on crack. The top athletes in the world compete in the Olympic Games, not some ridiculous selfie contest. Gym bro would get smoked at any local Turkey Trot fun run by 60 year old grandmas. Gym bro couldn't do the pre-warmup for the warmup of a top level runner's training jog.
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Olecram22
When I started running I was very out of shape. Had not been in the gym in forever. Had so many different leg pain issues, knee, ankles, hips. Then got in shape lifting. Worked on my legs in the gym. Now run pain free. Done 5 half marathons and a full marathon this year. People should know to build their legs first
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When I started running I was very out of shape. Had not been in the gym in forever. Had so many different leg pain issues, knee, ankles, hips. Then got in shape lifting. Worked on my legs in the gym. Now run pain free. Done 5 half marathons and a full marathon this year. People should know to build their legs first
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jeremy_ethier
The easiest way to improve your VO2Max is to lose wait since it is literally measured as a ratio to your weight. So if you lose a few pounds between measurements you can improve the result without meaningfully changing how much oxygen you can use. It is like having a the same engine in a smaller chassis.
reply
The easiest way to improve your VO2Max is to lose wait since it is literally measured as a ratio to your weight. So if you lose a few pounds between measurements you can improve the result without meaningfully changing how much oxygen you can use. It is like having a the same engine in a smaller chassis.
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RAWSND
Out of all cardio exercises running is the best for elevating heart rates over long periods where you can increase intensity and time. I tried everything else nothing get close. For me it was running correctly and right speed. I found myself over lunging and running to fast that causes pain in my heel
reply
Out of all cardio exercises running is the best for elevating heart rates over long periods where you can increase intensity and time. I tried everything else nothing get close. For me it was running correctly and right speed. I found myself over lunging and running to fast that causes pain in my heel
reply
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