Can running 20 minutes a day make a major difference to your daily wellbeing and long-term health? Absolutely. We often think major lifestyle changes affect our health the most, but daily habits really make the difference, as Digital Health Editor Grace Walsh discovered.
I ran for 20 minutes a day for over six months. While I started running for the first time over four years ago, I'd never been consistent, choosing to exercise in the gym instead of pounding the pavement (or treadmill). I decided to change up my routine after finding that although I could lift heavy weights, I was out of breath when I ran for more than 10 minutes. With the importance of aerobic fitness ringing loudly in my ear, I switched up my routine.
In just a few weeks of dedication, pulling on my pick of the best running shoes for women early in the morning, over my lunch break, and after work, I found there are so many benefits of running to be had if you can make it part of your week.
Running 20 minutes a day results
1. Improves cardiovascular fitness
I'd been working out for over two years - mainly doing strength training - so I came into running with good baseline fitness, but I could never have predicted the progress I'd make running 20 minutes a day. Within just a few weeks, I saw my fitness improve and I went from feeling out of breath after 10 minutes of medium to slow-paced running to running a 5km in less than 35 minutes.
Consistency is key if you want to improving your fitness, says Anya Culling, a LIRF-qualified running coach who works with Runna. "20 minutes for some might seem like a long time to run for, while others will see it as a jog in the park. But the truth is, it will get anyone's heart pumping, helping your heart become more efficient, improving your fitness, and helping to prevent disease."
2. That 'feel good' feeling of Runner's High
Another key benefit of running 20 minutes a day I experienced was the elusive 'runner's high'. This feeling is "created by an interplay of endorphins - feel-good brain chemicals released when exercising - and endocannabinoids - neurotransmitters that are elevated in your bloodstream and create a sense of euphoria," explains Culling.
For me, this feeling often came at the end of the run during a sprint finish. I'd say you need to push yourself physically to reach this 'high'- like state of mind, so it might be something you only find after a few weeks of running when you've built up a bit more endurance.
It was one of the biggest motivators for leaving the house when I felt unmotivated or tired. While it only lasts a few seconds on the run, this rush of intense happy feelings dissipated slowly. Even hours later, I felt happier than I otherwise would.
It's a feeling that Culling herself can relate to. "Just 20 minutes makes me happier and more relaxed throughout the day," she tells me.
3. Improves focus
There's no rule to say that you can't run in the evenings or late at night but I found that running 20 minutes a day before work helped to improve my concentration and focus.
Whether it's the fresh air that comes with being outside early in the morning or the freedom of empty pavements, I found my run went better if I got it done earlier in the day. I went into work feeling zoned-in - even before I'd had my first coffee.
Culling agrees. "I can start the run tired, lethargic and stressed, but after I feel more energised than when I started. Running gets your body moving. It's a full-body workout that activates almost every muscle group, which helps daily activities become easier. Plus, those endorphins make you feel more energised, positive, and confident in your abilities and appearance."
On days when running in the mornings wasn't an option, I ran in the evenings. If you only have time to run in the evenings or into the night, that's totally fine, but I'd recommend prioritising sleep after your run to experience the benefits the following morning. Exercise + good sleep = great concentration, I've found. Just be sure to wear plenty of high-visibility clothing and run in well-lit, populated areas if you're planning to run in the evening.
If you're running at night or early in the morning, it's important to be visible to passing cars, bikes, and other pedestrians. This low-key purple coat from the new Goodmove range at M&S turns a bright reflective silver when light shines on it, making it perfect for the occasion.
The Hoka Bondi 9 is a new running shoe from the brand, featuring even more cushioning. After training for a marathon last year, I found I had achy knees going back into my routine and these sorted me out, offering extra support and comfort on my runs.
Along with a good pair of running shoes, anti-blister socks can be a lifesaver when you're new to running. Your feet are having a whole new experience they might not be ready for - and if there's one thing to slow down your progress, it's a painful blister.
4. Better sleep
As well as needing good sleep to experience the benefits of running, running can help you sleep better. This is certainly something I found to be true after running 20 minutes a day as the physical effort of the run tired me out enough to fall asleep pretty much as soon as my head hit the pillow.
On the days I worked from home, where I otherwise wouldn't be getting my steps in or spending much time in the fresh air (a natural sleep-inducer), I found it particularly beneficial.
"Running not only clears your head but it clears your lungs too, which is essential for a good night's sleep," explains Culling. "Plus, running during the day leads to an earlier release of melatonin, the hormone that regulates your sleep cycle."
5. Better recovery
Many experts don't recommend running every day due to the potential risk of injury faced by beginners who go from zero to 100 before their bodies are used to the pressure. When I first started running, I did exactly this and attempted to take on 5km after 5km and longer distances once a week or fortnight. While this was running less than every day, I found myself getting injured - with shin splints being the most painful outcome of them all.
After a couple of weeks of running 20 minutes a day, I didn't struggle with anything more than a few sore muscles that I stretched out. Given that I was out running for just over a quarter of an hour, this wasn't really enough time to put a major stress on the body, which reduced my risk of an injury.
Shorter runs are recommended by Culling as well if you're looking to run every day or a couple of times a week, at least when you're learning how to start running as a beginner. "Shorter runs mean you are less likely to be injured than increased mileage or intensity following a rigid plan," she explains.
However, if you're completely new to running, it's a good idea to build up from one or two runs a week to running every day. Everyone is different, so don't follow a routine too rigidly if your body is telling you to do otherwise. Whenever I was ill or had a cold, I naturally let my running routine slip by for a day or two. In my opinion, this approach is best if you're looking to develop a long-term habit.
6. Forces you to incorporate variety into your runs
Running 20 minutes a day at the same pace along the same route gets very boring after a while. In traditional running training, many people split up their sessions into three: a long run, an easy run, and speed training. This not only helps to push the body in different ways but varies the training.
After feeling like my sessions were getting a little monotonous, I did exactly this. Of course, I couldn't include a long run as I was only out for 20 minutes a day, but I switched up the pace of three out of the seven runs I did almost every week.
Each week, I would do four runs at a good pace that I felt confident in but was pushing, known as 'threshold'. Depending on how I felt, the other three runs would be divided into one or two easy runs - where I would move a lot slower than normal - and one or two speed-style sessions. I'd often do some interval training on these days, where I'd run at a strong, fast pace above my threshold level for two minutes, then run slower for three minutes, repeating the cycle until I hit my 20 minutes.
"Variety is hugely important in your training if you are trying to get to the next level," says Culling. "You can run 20 minutes a day in thousands of different ways."
Here are a couple of training styles you could incorporate into your routine:
- Recovery run at a slow pace
- Interval training: one minute fast, one minute jog
- Hill sprints
- Fartlek training: Random variations in speed and intensity over the course of your run
The bottom line: Will running 20 minutes a day make a difference?
Yes, absolutely. Running is good for you at the end of the day. Whether you're looking to run to clear your mind or improve your fitness, any exercise is better than none at all and if you enjoy running, 20 minutes a day is more than enough to help you see progress in your health.
Several studies, including one from Iowa State University, point to the idea that running daily for short periods can have major physical health benefits. The researchers in the study found that even just five to 10 minutes per day of running at a slow speed was associated with a significantly reduced risk of early death from all causes and cardiovascular disease.
From a mental health standpoint, there are specific studies from the University of Boston Medical School looking at the effects of running for 20 minutes three times a week on those with diagnosed depression. The researchers found no difference in the outcomes after 10 weeks between the running group, the group who met with a therapist for an hour a week, and those who did a paired-back combination of both, and the outcome was the same four months later.
When compared with other treatments for depression, including psychotherapy and pharmaceutical intervention, exercise was found in this study to be just as beneficial.
This shouldn't be taken as a one-size-fits-all approach though, as it won't be suitable for everyone. If you are struggling with your mental health, it's best to speak to a professional such as your general practitioner for guidance.
Is 20 minutes exercise a day enough to lose weight?
If you're looking to lose weight healthily then running for weight loss could help. It's essential to be in a calorie deficit to lose weight and when many people enter this, they find combining more daily movement with dietary changes the best way forward.
A calorie deficit is all about burning more calories than you consume every day. Not all of this calorie burn comes from exercise - on average women burn about 1800 calories in a day just through regular activities like sitting, sleeping, breathing, and even eating, per the NHS Eatwell Guide - but exercise can boost this burn, and help you lose weight.
How many calories does running burn? That'll depend on a number of factors including your starting weight, age, gender, and other lifestyle factors, but it's one of the top calorie-burning exercises out there since it's a high-intensity, full-body workout.
Tips for running every day
- Start slow: They say the key to running fast is to run slow and Culling agrees. "Your body needs to get used to the movement so running, a walk-to-run alternating plan is a great way to split the 20 minutes up. For example, you could run for one minute, walk for two minutes and repeat," she says.
- Trust the process: Running 20 minutes a day is going to be challenging to begin with, especially if you're not used to running a lot but it does get easier. Soon you could find yourself running 30 minutes a day. "Trust the process and stay consistent, as your fitness increases, running for longer or at a faster pace will feel more comfortable," says the coach.
- Buy a good pair of running shoes: "Ensure you have the right running shoes for you," says Culling. "Not only do you want to feel good when running but a well-fitting, appropriate shoe will help reduce the risk of injury." And don't forget other running gear like a good sports bra and a pair of the best leggings or running shorts.
- Listen to your body: Most importantly, if you run for 20 minutes a day and you feel yourself experiencing exercise burnout, give yourself a break. It's better to run 20 minutes every other day or even just once a week, to begin with, than to risk injury and not be able to run at all. "You have got to see what works for you," warns the coach. "However you do it, it's beneficial for your health and wellbeing. Check in with your body on how it's feeling. You might be able to push the pace quicker one day but need to recover or rest another. Not one running shoe fits all."
