Running 30 minutes a day: its benefits and how to optimise performance

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One of the most widespread beliefs in the running world is that the more we train, the more kilometres we run or the more time we spend running in each session, the greater the associated benefits will be. But the truth is that training more won't lead to a greater improvement, nor are we going to adapt at a faster rate.

In part, it is normal and common that with the continuity of training we feel the desire to put on our running shoes and go for a run. The famous endorphins generated post-session and the visible ability to overcome makes us want more and more. We feel stronger and more powerful and we feel that it is becoming less and less difficult to run.

Get this. The rapid and noticeable improvement in fitness in the early stages of training should not go hand in hand with a continuous increase in training volume.

Therefore, being aware that better performance is not linked to training more will allow us, in addition to training more intelligently and effectively, to optimise training time, a very important aspect in today's society.

In fact, if our objective is not to participate in a long-distance or ultra-distance race (21k and above), it is not strictly necessary to train for more than an hour. Even half an hour could be enough. You don't believe it? We explain it to you on RUNNEA.

Benefits of running 30 minutes a day

The benefits of running 30 minutes a day are not very different from those of running longer, but what differentiates it is precisely the training time. Let's list the main benefits of this way of training.

Time optimisation

As we have mentioned in previous paragraphs, the main benefit of running 30 minutes is probably not directly related to physical fitness but rather to daily time management. The biggest advantage of training for half an hour is the flexibility to find a slot throughout the day, promoting adherence, motivation and maximising the overall wellbeing effect both when we train and at the end of the session.

Improved cardiovascular fitness

Whether we run at low intensity, or we stimulate our cardiovascular system through more intense sessions, it is well-established that we will increase our ability to perform better when running and we will experience a noticeable improvement in terms of overall health. In short, we will have the ability to run faster and last longer due to improved aerobic and anaerobic endurance and power.

Increased strength levels

Although it may not seem like it, running is about constantly absorbing and generating impact and toe-off forces. Regular training enables improvement in overall strength, particularly in the lower body muscle groups that are heavily engaged during running. Additionally, running requires postural control in order to maintain proper running technique, so we will improve our stabilisation capacity and core strength.

Improved confidence and self-esteem

Thirty minutes of running a day is more than enough to make continuous progress and elevate your level as a runner. This progress builds confidence by showcasing improvements in running pace and personal sensations during workouts. Increased confidence translates into higher self-esteem, leading to a stronger belief in your own abilities and a greater enjoyment of each training session.

Establishment of a routine

Comitting to half-hour sessions every day or several days a week will help us to acquire a training routine that will allow us to maintain a much more active and healthy lifestyle. In addition, the basis of any improvement and adaptation lies in the continuity of training, so that in this way we will have the guarantee to continue progressing as runners.

How to optimise performance by training for 30 minutes

The key to optimise performance training only 30 minutes lies in the variety of stimuli, which means that it is advisable to perform different types of training, especially in terms of intensity. Here are some ideas to help you improve your performance as a runner with half-hour workouts:

• Low-intensity runs: Maintain a smooth and comfortable pace where your heart rate remains stable, allowing you to converse easily with someone.
• Progressive runs: Begin at a slow pace and gradually increase your speed, finishing strong yet in control.
• Competitive pace runs: If you have a specific competitive goal, incorporate intervals of running at the desired race pace, ranging from 1 to 10 minutes.
• Fartlek: After a brief warm-up, include alternating segments of hard and soft paces to improve resistance to fatigue.
• Sets: Engage in high-intensity training by running at maximum or submaximal paces for intervals ranging from 30 seconds to approximately 8 minutes.
• Hill: Perform series of runs on uphill or downhill slopes, with uphill options offering cardiovascular stimulation and power enhancement, and downhill options targeting eccentric strength and maximum speed.
• Trail: Diversify your running terrain by spending 30 minutes on surfaces other than asphalt, allowing you to avoid monotony and enjoy more visually appealing environments.

30 minutes are enough, if you use them well

If your goal is not to run a half marathon or a marathon and if you don't have enough time to do long training sessions, you should know that 30 minutes of running can be more than enough to improve both physically and mentally.

The key is to plan and organise your weekly training sessions to incorporate a variety of workouts that prevent stagnation and enhance motivation. Of course, no matter how short your training is, you don't have to train every day. Knowing how to rest is as or more important than the physical exercise itself, don't forget that!

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