I have stoped smoking, what kind of run time improvement can I look forward to?

Question

I haven't run in awhile, I do alot of walking at work and occasional sprint in hury chasing bad guys ( I am a cop) (I have an extremely fast sprint and usually end foot chases quickly)... I have started bike riding 3 to 5 times a week...

I am getting ready to start runing 3 miles as a norm... Before (about a year ago) I could run 3 miles in about 29 minutes....

I stop smoking completely about 4 months now (I wasn't smoking real heavy since december)...

I will start doing my runs this week... I am interested in how the body repairs from smoking... I once saw a chart that said after 24 hours of not smoking your body does this and then it tells you what your body does a week later a month etc etc...

So i guess my two questions are 1. Does anyone know where I can find that chart? (a motivating tool I want to look at daily)

2. Anyone else here stop smoking that runs and can tell me what kind of improvement they saw? Or know what I could expect?

Answer 1

within 24 hours chance of heart attack decreases,within 3 days breathing is easier,2-3 monthsciculation improves,walking becomes easier,lung function increases up to 30 percent,within 1-9 months coughing,sinus congestion,fatigue,shortness of breath decrease,cilia that sweep depris from your lungs grows back increasing your ability to handle mucus,clean the lungs reduce infection energy increases,within a year riskof coronary heart diseaseis half that of a smoker,within 2 years heartattack risk drops to near normal within 5 years lung cancer death rate for average pack a day smoker decreases by almost half, stroke risk is reduced, risk of mouth, throat and esophageal cancer is half of a smoker within 10 years lung cancer death rate is similar to than of a person who does not smoke, the pre-cancerous cells are replaced, within 15 years risk of coronary heart disease is the same as a person who never smoked.  more;   immediately after quitting symptoms of recovery such as temp weigh gain,irregularity, dry, sore gums or tougue, you may feeledge hungry tired short tempered and have trouble sleeping you may even notice you are coughing more your body is clearing itself of nicotine most nicotine is gone from the body in 2-3 days within 12 hours of your last ciggyour body begins to heal itself the level of carbon monoxide and nicotine in your system will decline rapidly your heart and lungs will begin to repair  within a few days yor sence of smell and taste will improve youll breath easier your hack will disappear   i quit smoking 1year and 2 weeks ago still i feel changes  some i like some i dont i am still doing my best to stay away from then i do not have the craving but still have the want biut this can be done keep up the good work and dont give up and yes i run everyday about 4 miles on tread mill walk fast to but i could not have done that last year  and i got this info from my doctor just ask him he should be able to help  good luck  

Answer 2

Don't know where a chart is, but I can tell you from personal experience.  I was in the Army for 6 years and I quit smoking and my run time greatly improved.  Your lungs start healing the minute you quit smoking and allow for easier breathing.  

Answer 3

I used to run cross country and started smoking for about six months and noticed a HUGE difference. Not so much in my times,  but just in my comfort. It was just too hard to BREATHE!! After quitting, you probably won't notice a difference in your short sprints but definately in your longer runs.

I'm sure you know this but 3 miles in 29 minutes for a man is a little in the slow side. If you work at it you should get to like 23 minutes comfortably.

Good Luck!