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Is 10 minutes of running enough to boost your health? Here’s what I found after trying it for two weeks
Despite being a fitness writer, I’ve never enjoyed running. I find it difficult and boring.
But there’s no denying it’s good for you. One study in the British Journal of Sports Medicine suggests that any amount of running—even going just once a week—could improve health and longevity.
Despite this, the idea of going out on a 30-minute run is unappealing to me. Instead, I’m trying to incorporate running into my routine in minimal doses.
On a recent two-week vacation, I didn’t have access to a gym. So, as well as doing this equipment-free 20-minute Pilates routine, I decided to run a few laps around the block after every workout session.
It took around 10 minutes, and I did it four times during the two weeks.
Can 10 minutes of running make a difference to your health?
Most runners I know tend to run longer distances—five or 10 kilometres as a minimum.
So I was curious as to whether 10 minutes of running, which was around one to two kilometres for me, could make a difference.
According to research, there are some benefits. A small study found that 10 minutes of moderate intensity running can not only improve your mood, but also the function of the brain, including things like memory and the capacity to problem-solve.
Here’s what I noticed after doing it.
Three things I noticed after running for 10 minutes at the end of my workouts
(Image credit: Alice Porter)
1. It improved my mood
I didn’t always feel like going for a short run after my workouts, but I was always pleased that I did it. I find exercise is one of the most effective ways to improve my mood, and running in particular always provides me with feel-good endorphins, even after just 10 minutes.
It helped that I was running outside, after completing an indoor workout, which meant I was also getting fresh air and vitamin D, alongside all of the physical benefits of running.
It also gave me a sense of accomplishment, even though it took just 10 minutes of my time.
2. It improved my digestion
One reason I always try to prioritise exercise, even on vacation, is because it’s great for my digestion.
Cardio in general is helpful for keeping me regular, particularly on holiday when my diet is different.
Adding 10 minutes of running to the end of my workout definitely improved my digestion throughout the day, particularly if I did it in the morning.
3. It helped me sleep better
I struggle to sleep through the night, but I’ve noticed I sleep better on the days I exercise. I’m not sure if this is psychological or physical, but either way, it works!
On the days I ran for 10 minutes, I felt that I’d tired myself out more, which made me feel more relaxed in the evenings and helped me wake up less in the night.
