While many individuals assume that only long-distance running offers substantial health benefits, this notion is misguided. We have compelling reasons for you to put on your running shoes: Surprisingly, even brief runs can significantly reduce your risk of mortality and enhance your overall well-being.
To be clear: There’s no need to engage in demanding programs like Couch to 5K to reap the rewards of running. A quick run is sufficient. Struggling to manage just one lap around the block? That’s perfectly fine. (And let’s not forget the selection of adorable accessories that can complement a casual runner’s lifestyle, particularly if your little one is joining you.)
Short runs are also extremely convenient for those with hectic schedules. They can be incorporated into daily life without requiring substantial time commitments. Even squeezing in five to 10 minutes of jogging each day can decrease your likelihood of dying from any cause. Notably, a 2019 study indicated that any duration of running can reduce your risk of cardiovascular-related mortality by 27% and cancer by 23%.
Additionally, engaging in short-duration running aids in establishing a regular exercise routine, essential for long-lasting health effects. It allows you to progressively enhance your fitness levels while minimizing the chances of overexertion or injury that can accompany longer, more vigorous workouts.
Concerned about how fast you should run? It’s not as important as you might believe. The key is in putting in the effort. Light jogging at around 6 miles per hour (a 10-minute mile) is linked to increased longevity compared to faster running. If you can maintain a conversation while jogging, that’s likely your ideal “slower” pace, which may also aid in sustaining proper form and preventing injuries—an added benefit.
In addition to physical advantages, running provides psychological health benefits. A recent study published in the “Journal of Affective Disorders” suggests that running can be as effective as antidepressants for enhancing mood and mental health. Furthermore, running can be a social activity, promoting connections. Joining a running club or teaming up with a friend for quick sessions can cultivate social ties and offer motivation and accountability.
Feeling ready to start? Keep in mind that the key to gaining the advantages of running lies in consistency rather than speed. In essence, sticking to your routine—even if it means jogging for just a few minutes—is what ultimately leads to positive results.
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