What happens if I only run 10 minutes a day?

To find out more, we asked experts to tell us how running 10 minutes a day can benefit you. It’s a small step for your career, but a big leap for your brands…

According to Dr. Juliet McGrattan, former physician, runner, and author of Sorted: The Active Woman’s Guide to Health. “It’s an achievable goal, it doesn’t take much time, and it fits into your entire day, so you’re more likely to achieve it,” he says.

Exercise causes the body to release chemicals called endorphins, which help improve your mood and relieve stress. “Those good chemical changes in the brain can actually happen within 10 minutes, relaxing you and making you happier,” says John Brewer, professor of sport and exercise science and author of Run Smarter. Goal setting can also have a positive impact on mental health. “Another benefit of setting goals is that it’s good for your mental health because it improves your mood when you achieve what you set out to do,” adds McGrattan.

If you don’t want to run as hard as you can but still want a challenge, running downhill is a smart way to build leg strength in a short time. “People say that running downhill too fast hurts your knee joints, but if you do it at the right pace, you’ll strengthen your knee joints,” Brewer says. “As long as you are smart and not running, using the braking force of your leg while running downhill causes an eccentric contraction of the quadriceps because they are simultaneously stretching and trying to shorten, and this positively develops the quadriceps.”

“A quick run can improve concentration and focus once you return to the office, and can also leave time during lunch to catch up with friends or run an errand,” says McGrattan. This is especially true for the growing number of remote workers who tend to set their own work schedules from home. “It’s definitely great for people who work from home, as they’re more likely to be able to drop everything and go for a quick run whenever they want, and are also closer to green space than they would be in the office. “

According to McGrattan, to stay healthy, you need to reduce your sedentary lifestyle: “We know that when you are sedentary, the body goes into storage mode and begins to store fat. The body is designed to move, so if we don’t move often, cells become stressed and damaged. That’s why breaking up your inactivity with a short run every day is great. And what is 10 minutes? Wash the dishes?

If you’re itching to get back into shape through any intense sport, single sprints are the perfect platform to get back into shape. “High-intensity sports that rely on fast sprints and short recovery periods require very specific physical conditioning,” says Brewer. “Unlike an hour of tempo running, 10 minutes of high-intensity training takes the body out of its comfort zone and overloads it, resulting in a higher heart rate and greater force of movement, which can only be achieved with more quantity.” intermittent activity. The body reacts to this overload and adapts to it.”

“There’s a lot of evidence that a person’s self-esteem can improve with a career,” Brewer says. “After a good 10-minute workout, you’ll feel good and stylish. You’ll gain muscle, lose fat, and feel great, which will help you in every aspect of your life.”