Does Running Increase Your Metabolism?

Running is a high-intensity cardiovascular exercise that has been shown to increase metabolism both during and after a workout. I recently ran for 30 days straight and detailed my experiences. The act of running places demands on the body that require energy to be expended, which in turn boosts metabolism. Studies have shown that regular running can lead to long-term increases in metabolism, as well as improvements in overall fitness and body composition. Additionally, running can help to build lean muscle mass, which further increases metabolism. ​

When you run, your body needs to burn calories to produce energy to fuel your muscles. This calorie burning can increase your overall metabolic rate, which is the rate at which your body burns calories when you're at rest.

After running, your body's metabolism remains elevated for some time, which means you'll continue to burn calories at a higher rate than usual. This effect is known as "excess post-exercise oxygen consumption" (EPOC) or the "afterburn effect." It's a really good thing! 

The duration and intensity of the run, as well as your body composition and age, can all impact how much your metabolism increases. In general, high-intensity runs or interval training can lead to a greater metabolic boost than low-intensity steady-state running.

It's worth noting that while running can increase your metabolism and burn calories, it's not a magic solution for weight loss. Maintaining a healthy weight also requires a balanced diet and a consistent exercise routine.

How Does Your Metabolism Work?

​Metabolism refers to the chemical processes that occur within an organism to maintain life. It involves the conversion of food and nutrients into energy that the body can use to perform various functions. The process of metabolism is complex and involves multiple steps and organs.

There are two main processes involved in metabolism:

1. Catabolism: This is the process of breaking down complex molecules such as carbohydrates, proteins, and fats into smaller molecules. This process releases energy that the body can use for various functions.

2. Anabolism: This is the process of building larger, more complex molecules from smaller ones. This process requires energy, which is obtained from the breakdown of food.

The rate at which metabolism occurs is influenced by a variety of factors, including age, gender, body size and composition, genetics, and physical activity levels. Generally, people with more muscle mass tend to have a higher metabolism, as muscle burns more calories than fat.

The thyroid gland plays a crucial role in regulating metabolism. It produces hormones that control the body's metabolic rate. If the thyroid gland is not functioning properly, it can lead to metabolic disorders such as hypothyroidism or hyperthyroidism.

What Are The Benefits of an Increased Metabolism?

There are several benefits of having an increased metabolism:

1. Weight loss: A higher metabolism means that your body burns calories at a faster rate. This can lead to weight loss, especially when combined with a healthy diet and exercise.

2. Improved energy levels: When your metabolism is working efficiently, your body is better able to convert food into energy. This can lead to improved energy levels and less fatigue throughout the day.

3. Better digestion: A faster metabolism can help improve digestion and prevent digestive issues such as constipation and bloating.

4. Improved insulin sensitivity: A higher metabolism can help improve insulin sensitivity, which can lower the risk of developing type 2 diabetes.

5. Stronger immune system: A healthy metabolism can help strengthen the immune system by improving the body's ability to fight off infections and illnesses.

6. Better cardiovascular health: An increased metabolism can lead to better cardiovascular health by improving blood circulation and reducing the risk of heart disease.

How Much Does Your Diet Affect Your Metabolism?

Diet plays a significant role in determining the speed of your metabolism. The food and nutrients you consume provide the energy and building blocks for all metabolic processes in the body.

The following are ways in which diet can affect your metabolism:

1. Calorie intake: The number of calories you consume plays a significant role in determining your metabolic rate. If you consume more calories than your body needs, it can lead to weight gain and a slower metabolism.

2. Macronutrient composition: The type of macronutrients (carbohydrates, proteins, and fats) you consume can also affect your metabolism. Protein and fiber-rich foods tend to have a higher thermic effect, meaning they require more energy to digest and metabolize. This can lead to a higher metabolic rate.

3. Meal frequency: The frequency and timing of your meals can also affect your metabolism. Consuming smaller, frequent meals can help keep your metabolism active and prevent it from slowing down.

4. Hydration: Staying hydrated is important for maintaining a healthy metabolism. Dehydration can lead to a slower metabolism, as it can impair the body's ability to convert food into energy.

5. Nutrient deficiencies: A diet lacking in essential nutrients such as vitamins and minerals can negatively impact metabolism. These nutrients play important roles in metabolic processes such as energy production and hormone regulation.

Are There Other Ways to Speed Up Your Metabolism?

Yes. Here are 7 ways that can help: 

1. Exercise: Regular exercise can help boost metabolism by increasing muscle mass and improving insulin sensitivity. High-intensity interval training (HIIT) and resistance training are especially effective in increasing metabolic rate.

2. Get enough sleep: Getting enough restorative sleep is important for maintaining a healthy metabolism. Lack of sleep can lead to a slower metabolism and increased hunger and cravings.

3. Stay hydrated: Drinking enough water is important for maintaining a healthy metabolism. Dehydration can lead to a slower metabolism, as it impairs the body's ability to convert food into energy.

4. Reduce stress: Chronic stress can lead to a slower metabolism by increasing levels of the stress hormone cortisol. Practicing stress-reducing techniques such as yoga, meditation, and deep breathing can help lower cortisol levels and improve metabolic function.

5. Eat spicy foods: Spicy foods containing capsaicin, such as chili peppers, can help boost metabolism by increasing the body's temperature and stimulating the release of stress hormones.

6. Don't skip meals: Skipping meals can lead to a slower metabolism by causing the body to conserve energy. Eating regular, balanced meals can help keep metabolism active and prevent it from slowing down.

7. Drink green tea: Green tea contains antioxidants and catechins that can help boost metabolism and increase fat burning.

For more visual learners, check out the video below. 

Final Thoughts

Understanding how your body's metabolism works is critical before trying to rev it up. Of course, every person is different, and the human body's complexity means what works for one may not work for another.

For additional resources on sports nutrition, check out that section of our blog here. 

We also recently wrote an article outlining our favorite sports nutrition books for athletes, which you can find here.