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Running Every Day for 30 Days: What Happens to Your Body?

1 mile every day for a month.

What if you run one mile every day for 30 days? What would happen to your body? How would it change, if at all? That is what Stan Browney, a calisthenics athlete and a YouTube sensation with more than 2.5 million subscribers, decided to find out.

Stan Browney works out every day, but he also spends 10 hours a day sitting in front of a screen. Stan and his team engage in writing, planning, and editing while sitting down, which is common in many modern jobs. Studies often draw comparisons between sitting and smoking, highlighting that an hour of sitting reduces lifespan by 22 minutes, compared to 11 minutes for smoking a cigarette. There’s a 49% increased risk of death from any cause associated with prolonged sitting.

Stan questions the sedentary lifestyle and suggests that it’s time to get up and prioritize physical fitness over sitting for extended hours. He stumbles upon a challenge online where participants are required to run one mile as fast as possible every day for 30 consecutive days, with the promise of epic results.

Running Every Day for 30 Days: What Happens to Your Body?

Stan is eager to take on this challenge but decides to challenge someone else, his brother, based on comments implying that his brother has gained weight over the years. He acknowledges that there might be some truth to those comments and suggests the running challenge as a solution to help his brother regain his strength and fitness.

As the challenge begins, Stan, his brother, and their friend Arjen embark on daily one-mile runs. They document their progress, discuss their experiences, and compare their times. Stan also reflects on how the challenge affects his body and shares measurements of weight, body dimensions, and muscle gains or losses throughout the 30 days.

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They face various obstacles, including skipping a day and having to run double the distance the following day. Despite some difficulties, they persist and maintain their commitment to the challenge. They also incorporate other activities into their runs, such as free running and running in unique locations.

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As they approach the final day of the challenge, they measure their progress again and find that there have been some improvements in their physical conditions. Stan, in particular, aims to beat his initial mile time and achieve a sub-five-minute mile.

The final day arrives, and Stan, his brother, and Arjen push themselves to run their best mile times. They record their times and celebrate their achievements, with Stan successfully beating his initial time.

As a comparison, this is how it was on the first day and then on the 30th day:

Jorg Browney:

1-mile run: from 7:12 to 6:23

Weight: from 91.8 kg (202.4 lbs) to 90kg (198.4 lbs)

  • Jorg Browney – from 7:12 to

Stan Browney:

1-mile run: from 5:27 to 5:00

Weight: 79.2 kg (174.6 lbs) to 79.1 kg (174.4 lbs)

Arjen Albers:

1-mile rune: from 4:58 to 4:53

Weight: from 73.5 kg (162 lbs) to 73.9 kg (162.9 lbs)

In conclusion, the running challenge not only led to improved physical fitness but also instilled discipline and consistency in Stan and his companions. Despite some challenges along the way, they managed to complete the challenge and saw positive changes in their bodies and running times.

Watch the full video below.

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Running every day can bring a variety of physical and mental benefits, including:

  1. Improved cardiovascular health: Running is a great way to increase your heart rate and improve your cardiovascular fitness. Regular running can strengthen your heart, lower blood pressure, and reduce the risk of heart disease.
  2. Weight loss and maintenance: Running is an effective way to burn calories and lose weight. Consistent running can also help you maintain a healthy weight.
  3. Increased muscle strength and tone: Running can help build and tone your leg muscles, as well as your core and upper body muscles.
  4. Improved bone density: Running is a weight-bearing exercise that can help increase bone density, reducing the risk of osteoporosis.
  5. Reduced stress and improved mood: Running releases endorphins, which can boost your mood and reduce stress levels. Regular running can also help you sleep better and feel more energized during the day.
  6. Increased mental clarity and focus: Running can improve cognitive function, including memory, attention, and decision-making skills.
  7. Improved immune system function: Regular exercise, including running, can boost your immune system and help prevent illness.

It’s important to note that running every day can also increase the risk of injury, especially if you don’t give your body enough time to recover. It’s a good idea to alternate running with other types of exercise, and to take rest days to allow your body to recover.

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