Think you don’t have time to train today? Stop this thinking right now. Research shows that running for just 30 minutes can have rather huge benefits on your short-term and long-term health. Here are the top reasons to wear your shoes and squeeze in that run today.

1. Burn Calories

Just 30 minute run is guaranteed to burn about 200-500 calories. That is an amazing step forwards to your weight loss goal. Calorie wiggle-room is always good news, whatever your goals and priorities are. So splitting the bottle instead of having a glass.

2. Burn Fat

Studies across the world show that running for about 15 to 30 minutes will burn some serious fat and kick-start your metabolism, both during and after the exercise itself. The reason is that during a shorter run, your body will use fat as its first power source, rather than relying on the carbohydrates playing a bigger role as exercise intensity increases.

You will also keep burning fat long after your run. After intense physical activity, your body goes into excess post-exercise oxygen consumption (EPOC) mode, where the energy from fat and carbohydrates are used to restore itself to its pre-exercise state. EPOC can last from 15 minutes to a whopping up to 48 hours; so that 30 minute of running can keep you burning fat for 2 whole days.

3. Look Better, Feel Stronger

If you can run 3-5 days per week for 30 minutes, the internal health benefits will start to show on the surface very quickly, too. You will soon see effects such as pounds off the scale, more defined muscles, and clearer, healthier skin. Since your muscles will be stronger, you can get more out of those gym sessions, and your improved cardio fitness will also allow you to try things you might have not been able to before. And that means more confidence, too.