7 Benefits of Running For Just 30 Minutes a Day

Just run

Abena Talks
4 min readDec 3, 2020


Photo by Josh Gordon on Unsplash

Do you know that 30 minutes of running every day has immediate and long-term benefits for your overall health?

Even if you don’t have enough time on your hands, consider these 7 reasons to tie your running shoe laces and squeeze in that run today!

  1. Burn Fat

A 15 to 30-minute run every day will power up your metabolism and burn fat during and after the workout. This happens because your power uses fat rather than carbohydrate as fuel for energy during the shorter run.

After the exercise is complete, your body goes into Excess Post-Exercise Oxygen Consumption (EPOC) mode. Here, your body transforms carbohydrates and fat into energy to restore itself to how it was before exercise.

Your body can be in EPOC from 15 minutes to 2 days. What it means is that you can keep burning fat for as long as 48 hours after the run.

  1. Hit a Runner’s High

Running makes you feel really good because it releases a fair amount of mood-enhancing neurochemicals known as endorphins. This “feel-good” state happens even with a quick 10-mins aerobics exercise.

It has amazing benefits for your mental health. Running helps to relieve stress, anxiety, and boost your energy levels for a more extended period. Try it for a few months, and you’ll see the difference it makes.

  1. Quicker Recovery Time

You tend to have less chance of injury because a 30-minute run will not strain your muscles. You need to play your part by doing some pre-workout warm-ups and stretches, and cool-down steps to loosen up and relax.

You’ll find that your body will feel more flexible and ready for the next run because it has recovered well. Even when you run longer distances or durations, doing the 30-min run can occasionally help you in the long-term.

  1. Burn Calories

You can burn up to 200–500 calories in a 30-minute run. If you’re on a weight loss journey, doing this run is a fantastic way to help you reach your goals.

Running is a high-intensity exercise that helps you burn many calories in a short time. So whether your goal is to enjoy a…



Abena Talks

💰Build a 7-figure income with niche blogs + faceless content pages. Entrepreneurship writer. Founder Freshlight Media. 📩 intriguework@gmail.com💰