4. Catch a Runner’s High

It is clear that running makes you feel good, even if you can’t do it for that long. Only 10 minutes of aerobic exercise can release a large amount of the mood-boosting endorphins that are responsible for runner’s high, so a quick lunchtime run can make you feel as good as a longer one. The benefits aren’t just in the moment since regular running has so many long-term effects on your mental health, from decreased anxiety and stress to improved energy levels. If you don’t trust the research, try out short, regular runs for one month and see the effects yourself.

5. Recover Quickly

If you keep your run to 30 minutes, you are very unlikely to overuse or overstretch your muscles. That means a much lower risk of injuries. As long as you take the usual stretching and cool-down measures in order to recover properly, your body will feel readier and more refreshed for your next long run. Even if you usually go for longer distances, factoring in the 30 minute run as part of your regular exercise routine can be much better for your body in the long term.

6. Sleep Well Like a Runner

When starting running regularly for 30 minutes, you will see your sleep improve significantly. And even if you are used to more strenuous exercise, a shorter run will still help you have better sleep than no running at all.

That is true for both quality and quantity: you will both fall asleep faster and spend more time in those deep sleep stages that are crucial for physical recovery. However, there is a caveat to this: try not to schedule your run before bedtime. All those feel-good endorphins will make you feel alert and awake, so you might struggle to get to sleep in the first place.