What Does 30 Minutes of Running Do?

Don’t have enough time to exercise? That’s okay! You don’t have to spend gruelling hours at the gym to get fitter. Thirty minutes of running is enough to give you short-term and long-lasting results. To be more specific, here are the top benefits you can get from a quick 30-minute run.

Feel Good

Do you know that euphoric feeling you get after running? That’s the runner’s high! This aerobic exercise makes you feel good, even if you run for just a short while. A 10-minute run releases a load of mood-boosting endorphins, so a quick sprint can give you the same high as a longer one. On top of that, regular running can give you long-term mental health benefits, from a decrease in stress and anxiety to improved energy levels. 

Shed Some Weight

Research shows that running for 15–30 minutes amps up your metabolism, burning some serious fat during and after the exercise. That’s because your body gets energy from fat during a quick run instead of carbohydrates, which plays a greater role as the exercise increases in intensity. What’s more, you’ll keep burning fat even after running. After a cardio session, your body goes into EPOC mode (excess post-exercise oxygen consumption). This is the time when your body uses the energy from fat and carbohydrates to restore itself to its pre-exercise state. This period can last from 15 minutes to as long as 48 hours.

Avoid Sore Muscles 

Light exercises, such as running for 30 minutes, won’t cause muscle strain. This lessens your likelihood of injury. As long as you warm-up and cool down before and after your run, your body will recover adequately. This will help you feel more ready and refreshed for your next long run. 

Get a Good Night’s Sleep

Having trouble sleeping? Regular exercise, like a daily 30-minute run, can improve your sleep significantly. Not only will you sleep for longer, but you’ll also sleep deeper too. This is very crucial for your recovery and your overall well-being.

Look Better

You’ll soon see the physical effects of regular running for 30 minutes appear throughout your body, such as healthier skin, more defined muscles, and a few kilograms off the scale. Moreover, you will feel stronger, so you can improve your fitness routine and try things you couldn’t do before.

Live Longer

Several studies show that running for even as little as 10–30 minutes a day can add years to your life. The improved circulation, lowered blood pressure, decreased cholesterol levels and lowered stress hormones definitely contribute to your overall healthier well-being. As a result, you’ll have a lower chance of developing cardiovascular diseases, cancer and neurological diseases, such as Parkinson’s and Alzheimer’s disease. 

What You Need to Get Started


What do you want to achieve from running? Do you want to run longer and get better endurance? Or do you want to tone up your muscles or lose weight? Set some goals to keep you motivated! From there, you can plan your week to achieve your goals. Don’t forget to take into consideration your physical fitness level. For example, if you’re just starting a fitness journey, start by running for 20–30 minutes every other day. Running every day when your body is not used to it will only increase your risk of burnout or injury. 

Appropriate Running Gear

The most essential items you need are running shoes and socks. You may want to get two pairs, so you can alternate between the two in case one gets wet or muddy. You will also need some running clothes, like sweat-resistant shorts and a T-shirt, so you can run comfortably. 

Safety Measures

Make sure to be safe, especially when running alone. Wear bright colours, a reflective vest or light if you’re running at night or early in the morning. Plot your route, and ensure that it’s always in well-lit and populated areas. Watch out branches, sticks, and rocks when running on trails as these can trip and injure you.

A Good Warm-Up & Cool-Down Routine

A good stretch before and after your run can help you recover faster. But you can also opt for walking for the first few minutes or jogging at a slower pace to warm up your muscles. Just be sure to stretch out after a good run.

It’s Time to Get Moving

Who knew a short run could result in so many health benefits? Even a better life expectancy! At just 30 minutes, there’s no reason you can’t fit this exercise in your schedule. So put on your running shoes, warm up and get ready to run!

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