{"id":36140,"date":"2021-12-17T18:04:39","date_gmt":"2021-12-17T18:04:39","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=36140"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"running-for-30-minutes","status":"publish","type":"post","link":"https:\/\/stage.betterme.world\/articles\/running-for-30-minutes\/","title":{"rendered":"Running For 30 Minutes: Benefits And How To Get Started"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/stage.betterme.world\/articles\/running-for-30-minutes\/#Benefits_Of_Running_For_30_Minutes_Every_Day\" >Benefits Of Running For 30 Minutes Every Day<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/stage.betterme.world\/articles\/running-for-30-minutes\/#Burn_Calories\" >Burn Calories\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/stage.betterme.world\/articles\/running-for-30-minutes\/#Builds_Strong_Bones\" >Builds Strong Bones<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/stage.betterme.world\/articles\/running-for-30-minutes\/#Reduces_Risk_Of_Heart_Disease\" >Reduces Risk Of Heart Disease<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/stage.betterme.world\/articles\/running-for-30-minutes\/#Improves_Cardiovascular_Fitness\" >Improves Cardiovascular Fitness<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/stage.betterme.world\/articles\/running-for-30-minutes\/#Prevents_Diabetes\" >Prevents Diabetes<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/stage.betterme.world\/articles\/running-for-30-minutes\/#Sparks_New_Brain_Cells\" >Sparks New Brain Cells<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/stage.betterme.world\/articles\/running-for-30-minutes\/#Improves_Mood\" >Improves Mood<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/stage.betterme.world\/articles\/running-for-30-minutes\/#What_Do_You_Need_To_Start_Running_Every_Day_For_30_Minutes\" >What Do You Need To Start Running Every Day For 30 Minutes?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/stage.betterme.world\/articles\/running-for-30-minutes\/#Right_Gear\" >Right Gear<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/stage.betterme.world\/articles\/running-for-30-minutes\/#Right_Diet_And_Meal_Plan\" >Right Diet And Meal Plan\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/stage.betterme.world\/articles\/running-for-30-minutes\/#Realistic_Plan_Based_On_Your_Fitness_Level\" >Realistic Plan Based On Your Fitness Level<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/stage.betterme.world\/articles\/running-for-30-minutes\/#Good_Form\" >Good Form\u00a0<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/stage.betterme.world\/articles\/running-for-30-minutes\/#Tips_For_Building_A_30-Minutes-A-Day_Running_Routine\" >Tips For Building A 30-Minutes-A-Day Running Routine<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/stage.betterme.world\/articles\/running-for-30-minutes\/#Increase_The_Pace_And_Intensity_Gradually\" >Increase The Pace And Intensity Gradually\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/stage.betterme.world\/articles\/running-for-30-minutes\/#Schedule_Your_Runs\" >Schedule Your Runs\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/stage.betterme.world\/articles\/running-for-30-minutes\/#Hydrate_Before_And_After_Your_Runs\" >Hydrate Before And After Your Runs\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/stage.betterme.world\/articles\/running-for-30-minutes\/#Get_Enough_Rest\" >Get Enough Rest\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/stage.betterme.world\/articles\/running-for-30-minutes\/#Make_Running_Fun\" >Make Running Fun\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/stage.betterme.world\/articles\/running-for-30-minutes\/#Listen_To_Your_Body\" >Listen To Your Body\u00a0\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/stage.betterme.world\/articles\/running-for-30-minutes\/#Get_A_Running_Buddy\" >Get A Running Buddy\u00a0\u00a0<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/stage.betterme.world\/articles\/running-for-30-minutes\/#The_Bottom_Line\" >The Bottom Line\u00a0<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/stage.betterme.world\/articles\/running-for-30-minutes\/#Get_your_personalized\" >Get your personalized<\/a><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">The American Council on Exercise recommends that everyone should aim to get two-and-a-half hours of exercise a week. If you&#8217;re not yet ready to hit the gym for an hour, don&#8217;t worry! You can start small by adding in some simple running into your weekly workout routine and work your way up from there. You&#8217;ll see that increasing your fitness level is easier than you think.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Running_For_30_Minutes\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/10\/Gif_Blue-1.gif\" alt=\"BetterMe\" width=\"1080\" height=\"1080\" \/><\/a><\/p>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/betterme.world\/articles\/running-plan-for-beginners\/\">Running<\/a> for 30 minutes multiple times a week is a great way to get in the recommended amount of exercise. Furthermore, if you&#8217;re just starting, running for that amount of time isn&#8217;t as challenging as working out at the gym for an hour.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In this article, we&#8217;ll cover why incorporating running is great for your health, the benefits you can expect to see by running for 30 minutes each day, and how to get started if you&#8217;ve never run before.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Benefits_Of_Running_For_30_Minutes_Every_Day\"><\/span><b>Benefits Of Running For 30 Minutes Every Day<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Running has many <a href=\"https:\/\/betterme.world\/articles\/ultramarathon-training-plan\/\">benefits<\/a> that offer the advantage of improving your physical appearance as well as your overall health.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Below are some of the inspiring reasons why everyone should be running for 30 minutes multiple times a week:<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/?utm_source=Blog&#038;utm_medium=Blog&#038;utm_campaign=Banner_replacement\"><img decoding=\"async\" class=\"aligncenter wp-image-33384 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4855-1024x576.png\" alt=\"Burn Calories\u00a0\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4855.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4855-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4855.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4855.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Burn_Calories\"><\/span><b>Burn Calories\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Running is a great way to burn calories and <a href=\"https:\/\/betterme.world\/articles\/running-20-minutes-a-day\/\">lose weight<\/a>. When you run, the muscles in your body use energy that comes from your body\u2019s stored carbohydrates or sugars. When your body uses this stored sugar, it burns fat as well.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Running for 30 minutes can burn calories depending on several factors, such as:<\/span><\/p>\n<ul>\n<li aria-level=\"1\"><b>Running Pace. <\/b><span style=\"font-weight: 400;\">The more intense the activity, the more calories burned off in a shorter period. The slower you run at a casual pace, the fewer calories burned off.\u00a0<\/span><\/li>\n<\/ul>\n<ul>\n<li aria-level=\"1\"><b>Incline. <\/b><span style=\"font-weight: 400;\">Running up hills uses more energy and, as a result, burns more calories (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3707880\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<\/ul>\n<ul>\n<li aria-level=\"1\"><b>Body Weight. <\/b><span style=\"font-weight: 400;\">Heavier individuals burn more calories when running than those who are lighter.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">However, it&#8217;s important to keep in mind that calorie burning is only one benefit of running. There are more.\u00a0<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Builds_Strong_Bones\"><\/span><b>Builds Strong Bones<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Running is a weight-bearing <a href=\"https:\/\/betterme.world\/articles\/trail-running-training-plan\/\">exercise<\/a>. What this means is that the force of your body against the ground as you run helps keep your bones strong. This is especially important as you age and can help reduce the risk of developing osteoporosis (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6323511\/\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Reduces_Risk_Of_Heart_Disease\"><\/span><b>Reduces Risk Of Heart Disease<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">When you run, your heart rate increases and continues to rise as you increase the intensity level. This elevates the amount of blood flowing through your heart. When this happens, it increases oxygen to all parts of your body, which improves cardiovascular health over time (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4131752\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Another way that running improves heart health is by lowering bad cholesterol levels and increasing good cholesterol levels (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4131752\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/?utm_source=Blog&#038;utm_medium=Blog&#038;utm_campaign=Banner_replacement\"><img decoding=\"async\" class=\"aligncenter wp-image-33270 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4634-1024x576.png\" alt=\"Running for 30 Minutes\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4634.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4634-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4634.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4634-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4634.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Improves_Cardiovascular_Fitness\"><\/span><b>Improves Cardiovascular Fitness<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Cardiovascular fitness is the ability of your heart and lungs to work together as a team when you&#8217;re <a href=\"https:\/\/betterme.world\/articles\/trail-running-vs-road-running\/\">physically active<\/a>. When you run, your heart rate increases and this puts stress on your cardiovascular system (<\/span><a href=\"https:\/\/www.betterhealth.vic.gov.au\/health\/healthyliving\/running-and-jogging-health-benefits\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">As your cardiovascular system becomes stronger, it can handle more stress without causing problems like chest pain or shortness of breath. Over time, this improved fitness level will also help reduce the risk of developing heart disease (<\/span><a href=\"https:\/\/www.betterhealth.vic.gov.au\/health\/healthyliving\/running-and-jogging-health-benefits\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><strong>Looking for a way to <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Running_For_30_Minutes\" target=\"_blank\" rel=\"noopener\">break the vicious cycle of weight loss<\/a> and tone up all the jiggly parts? Watch the extra pounds fly off and your muscles firm up with the BetterMe app!<\/strong><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Prevents_Diabetes\"><\/span><b>Prevents Diabetes<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Type 2 diabetes is a serious health condition that can be prevented by regular exercise, including running for 30 minutes every day. When you run, your body becomes more sensitive to insulin, which helps keep your blood sugar levels under control (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4131752\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Sparks_New_Brain_Cells\"><\/span><b>Sparks New Brain Cells<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Running can help to create new brain cells. This occurs because when you <a href=\"https:\/\/betterme.world\/articles\/trail-running-for-beginners\/\">run<\/a>, your body releases a protein called BDNF (brain-derived neurotrophic factor). This protein not only helps create new brain cells, but also protects the ones you have from dying (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4915811\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Improves_Mood\"><\/span><b>Improves Mood<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Running releases endorphins, which are hormones that make you feel happy. Not only does this improve your mood during and after your run, but it can also help reduce stress levels and anxiety (<\/span><a href=\"https:\/\/adaa.org\/understanding-anxiety\/related-illnesses\/other-related-conditions\/stress\/physical-activity-reduces-st\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/?utm_source=Blog&#038;utm_medium=Blog&#038;utm_campaign=Banner_replacement\"><img decoding=\"async\" class=\"aligncenter wp-image-32548 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/2-5-1024x576.jpg\" alt=\"Running for 30 Minutes\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/2-5.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/2-5-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/2-5.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/2-5-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/2-5.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Do_You_Need_To_Start_Running_Every_Day_For_30_Minutes\"><\/span><b>What Do You Need To Start Running Every Day For 30 Minutes?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">As a beginner,\u00a0 there are a few things that you&#8217;ll need before you can start <a href=\"https:\/\/betterme.world\/articles\/tips-on-running-a-mile\/\">running<\/a>:<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Right_Gear\"><\/span><b>Right Gear<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Running gear doesn&#8217;t have to be expensive, but it is important to have the right clothes and shoes.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For clothing, you&#8217;ll need a good pair of running shorts or pants, a T-shirt, and a lightweight jacket or vest. You&#8217;ll also need a good pair of running shoes that fit well.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The importance of finding good running shoes can&#8217;t be overemphasized. Your choice of running shoes can make or break your running routine because:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">If your shoes don&#8217;t fit well, you&#8217;ll experience discomfort and be prone to blisters.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">The wrong shoes can lead to shin splints, plantar fasciitis, and other running injuries.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Your shoes will wear out more quickly if they&#8217;re not the right type for your running style.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">In addition to clothing and shoes, you&#8217;ll also need a hydration kit. Staying hydrated when you run prevents overheating and dehydration &#8211; both of which can affect your health and performance (<\/span><a href=\"https:\/\/www.betterhealth.vic.gov.au\/health\/healthyliving\/running-and-jogging-health-benefits\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">). Make sure to bring along a water bottle or hydration pack.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A watch helps track time, distance, and pace while you <a href=\"https:\/\/betterme.world\/articles\/how-many-miles-should-i-run-a-day\/\">run<\/a>. If you don&#8217;t have a watch, many phone apps can do the same thing. Listening to music can help keep you motivated during your run, so you might consider having an iPod or other music device.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you&#8217;re having a hard time getting started, come up with a motivational mantra to repeat to yourself. Examples of mantras that work are:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">&#8220;I can do this.&#8221;<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">&#8220;I&#8217;m strong and I can run for 30 minutes.&#8221;<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">&#8220;I&#8217;m running to get healthy and be happy.&#8221;<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">It can be whatever works for you! Once you have the necessary gear, you&#8217;re ready for the next step.\u00a0<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/?utm_source=Blog&#038;utm_medium=Blog&#038;utm_campaign=Banner_replacement\"><img decoding=\"async\" class=\"aligncenter wp-image-32273 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-4605-1024x576.png\" alt=\"Running for 30 Minutes\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-4605.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-4605-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-4605.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-4605.png 1076w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><em><strong>Read More: <\/strong><a href=\"https:\/\/betterme.world\/articles\/trail-running-training-plan\/\">The Best Trail Running Training Plan To Get You Ready For Your Next Big Race<\/a><\/em><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Right_Diet_And_Meal_Plan\"><\/span><b>Right Diet And Meal Plan\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Eating the right foods can fuel your runs and help you achieve your fitness goals faster. However, it can be challenging to decide what to eat and what not to eat.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">There are healthy choices within all food groups. Some examples of nutrient-dense foods that offer the nutrients you need include (<\/span><a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/fitness\/in-depth\/the-best-foods-to-fuel-a-workout\/art-20269958\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Whole grains such as brown rice, quinoa, and oatmeal<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Vegetables like broccoli and spinach<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Fruits like grapefruit and bananas<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Dairy products like low-fat cheese and yogurt<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lean meats like beef and chicken breast without skin<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">The best diet is one that fits your lifestyle, so choose a meal plan that&#8217;s easy for you to follow. Here are some rules of thumb when trying to eat better at home or on the go:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Don&#8217;t skip meals. You&#8217;ll get hungry and overeat later, which can lead to weight gain.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Schedule your workouts for when you&#8217;re most likely to follow through &#8211; early morning, before work, etc.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Eat breakfast every day within an hour of waking up and include a healthy mix of protein and carbs (an egg white omelet with berries is a good choice).\u00a0\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Eat a light, nutrient-dense lunch that will fuel your afternoon workout, but doesn&#8217;t bog you down.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Dinner should be light so that you can sleep well and recover for tomorrow&#8217;s run.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Wondering which foods to avoid?\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Foods that are high in sugar and bad fats that can lead to weight gain and other health problems (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/9225171\/\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">While alcohol in moderation seems to have some benefits for heart health, it can interfere with your overall fitness routine if consumed too frequently or in large amounts.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Salty and fatty foods like chips, french fries, fast food, hamburgers, hot dogs, pork products (bacon), etc. should also be avoided as much as possible because they&#8217;ll make you feel sluggish and bloated after eating them. Plus fatty foods aren&#8217;t good for the arteries and may increase the risk of stroke and coronary artery disease (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/9225171\/\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/?utm_source=Blog&#038;utm_medium=Blog&#038;utm_campaign=Banner_replacement\"><img decoding=\"async\" class=\"aligncenter wp-image-32184 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4482-1024x576.png\" alt=\"Realistic Plan Based On Your Fitness Level\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4482.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4482-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4482.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4482-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4482.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Realistic_Plan_Based_On_Your_Fitness_Level\"><\/span><b>Realistic Plan Based On Your Fitness Level<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Once you have your gear and diet figured out, you need a running workout plan.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you&#8217;re just starting, begin by running for ten (10) minutes and gradually add five (5) minutes each week until you reach 30 minutes. If you&#8217;re already a runner, increase your mileage by no more than 10% each week to avoid injury.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Both plans can be modified as needed to fit your schedule and current fitness level.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Your running routine doesn&#8217;t have to be the same every day. You can mix up your workouts by adding in hills, speed work, or long runs on the weekends.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You can also incorporate cross-training days to keep your routine interesting. Cross-training is simply doing another form of exercises such as biking, swimming, or weightlifting on days that you don&#8217;t run. This will help improve your overall fitness level and prevent boredom.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Be sure to rest on days that you don&#8217;t run. Your body needs time to recover so you can perform at your best the next time you lace up your shoes.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Rest days can involve activities such as yoga, stretching, Pilates, or light weightlifting.<\/span><\/p>\n<p>&nbsp;<\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Good_Form\"><\/span><b>Good Form\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Mastering proper running form is an important part of staying injury-free.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">There are four (4) main components to proper running form (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5473370\/\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">):\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Taking quicker strides<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Landing softly with your midfoot or forefoot<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pulling your body forward by engaging the core muscles<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lifting your knees up high.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">The idea is that this will reduce the impact on the knees and lower back which can lead to pain and injuries. You&#8217;ll also be able to cover more ground in a shorter amount of time with good form.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Some of the common runner\u2019s injuries resulting from poor form are runner&#8217;s knee, shin splints, and iliotibial band syndrome (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4338213\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you&#8217;re having trouble with your form, it&#8217;s best to seek the help of a running coach or physical therapist who can help you correct any bad habits.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/?utm_source=Blog&#038;utm_medium=Blog&#038;utm_campaign=Banner_replacement\"><img decoding=\"async\" class=\"aligncenter wp-image-32181 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4474-1024x576.png\" alt=\"Tips For Building A 30-Minutes-A-Day Running Routine\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4474.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4474-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4474.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4474.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><strong>Intense sweat sessions, working weight loss tips, lip-smacking recipes come in one package with the BetterMe app. And all of it is at your fingertips, <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Running_For_30_Minutes\" target=\"_blank\" rel=\"noopener\">start transforming your life<\/a> now!<\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Tips_For_Building_A_30-Minutes-A-Day_Running_Routine\"><\/span><b>Tips For Building A 30-Minutes-A-Day Running Routine<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">If you&#8217;re just getting started, here are some helpful tips for you to consider:<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Increase_The_Pace_And_Intensity_Gradually\"><\/span><b>Increase The Pace And Intensity Gradually\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Don&#8217;t try to go too fast or too hard right from the start. This can lead to injury and frustration. Start by running slowly and then gradually increase your pace each week. You should also aim to increase the intensity of your runs gradually.\u00a0<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Schedule_Your_Runs\"><\/span><b>Schedule Your Runs\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">It&#8217;s important to schedule your runs so that you have time for them; this will help ensure that you stick with the program. Running regularly is one of the best ways to improve your running endurance and speed.\u00a0<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Hydrate_Before_And_After_Your_Runs\"><\/span><b>Hydrate Before And After Your Runs\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Be sure to drink plenty of water before and after your runs. This will help you stay hydrated and avoid any potential health problems (<\/span><a href=\"https:\/\/www.betterhealth.vic.gov.au\/health\/healthyliving\/running-and-jogging-health-benefits\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">). Eating a healthy snack after a run is also a good way to refuel and help your body recover. Some good post-run snacks include yogurt, fruit, or a protein shake.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Get_Enough_Rest\"><\/span><b>Get Enough Rest\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Running is hard on the body, so it&#8217;s important to get enough rest between runs. This will allow your muscles to heal and prevent injury.\u00a0<\/span><\/p>\n<p><em><strong>Read More: <\/strong><a href=\"https:\/\/betterme.world\/articles\/does-running-build-muscle\/\">Does Running Build Muscle? The Truth About Anaerobic Exercise And Bodybuilding<\/a><\/em><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Make_Running_Fun\"><\/span><b>Make Running Fun\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">If you don&#8217;t enjoy running, it&#8217;s going to be hard to stick with it for long. Find a scenic route or try out new trails. Join a running group or find a friend to run with. Listen to music or an audiobook while you run. There are lots of ways to make running more enjoyable so that you&#8217;ll want to do it more often.\u00a0<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/?utm_source=Blog&#038;utm_medium=Blog&#038;utm_campaign=Banner_replacement\"><img decoding=\"async\" class=\"aligncenter wp-image-32183 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4483-1024x576.png\" alt=\"Running for 30 Minutes\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4483.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4483-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4483.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4483.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Listen_To_Your_Body\"><\/span><b>Listen To Your Body\u00a0\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">If you&#8217;re feeling pain or discomfort, it&#8217;s time to back off and take a break. Rest is an important part of any training program; you need to allow your body time to heal so you can continue running without any setbacks.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Get_A_Running_Buddy\"><\/span><b>Get A Running Buddy\u00a0\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">If you&#8217;re struggling to stick with your running routine, it might help to have someone to run with. Having a buddy will keep you accountable and make running more enjoyable.\u00a0<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Running for 30 minutes offers a lot of health benefits, from weight loss to reducing the risk of chronic diseases. It&#8217;s a great way to get in shape and improve your overall fitness level. But remember, safety is key so start slowly, build up gradually, and listen to your body. If something doesn&#8217;t feel right\u2013 stop! And seek medical attention. With the right gear, diet, and workout plan, you can be running for 30 minutes in no time!<\/span><\/p>\n\n    <section class=\"ad-single-wrapper\">\n        <div class=\"ad-single-text ad-title-wrapper\">\n            <h3 class=\"ad-single-title\"><span class=\"ez-toc-section\" id=\"Get_your_personalized\"><\/span>Get your personalized<span class=\"ez-toc-section-end\"><\/span><\/h3>\n            <span class=\"ad-single-sub-title color-green\">\n                <svg class=\"icon-sparkle\" width=\"36\" height=\"21\" viewBox=\"0 0 36 21\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\">\n                    <path fill-rule=\"evenodd\" clip-rule=\"evenodd\"\n                          d=\"M34.6837 0.515943C34.8247 0.835947 34.9421 1.16291 34.9891 1.48987C35.1417 2.64466 35.3179 6.51949 35.2592 7.29863C35.2592 7.53515 35.1887 7.7995 35.0243 8.01516C34.7307 8.39777 33.9791 8.4256 33.5681 8.07081C33.4154 7.94559 33.3215 7.77863 33.2745 7.61863C33.1453 7.15254 33.0396 6.68645 32.9809 6.22035C32.8165 4.81512 32.6638 3.40293 32.5581 1.9977C32.5229 1.53161 32.6051 1.05856 32.6991 0.592466C32.7695 0.244637 33.251 -0.0197144 33.6973 0.00115537C34.2257 0.0289818 34.5546 0.230723 34.6837 0.515943ZM18.6184 9.78225C18.5734 9.67557 18.5344 9.57528 18.4971 9.47956C18.4178 9.27568 18.3465 9.09257 18.2426 8.91267C16.7159 6.24133 14.2615 3.86217 11.4665 1.60128C11.1377 1.33693 10.7267 1.08649 10.2687 0.919531C10.0221 0.829095 9.52885 0.843009 9.247 0.933445C9.03562 1.00301 8.88295 1.27432 8.92992 1.42736C9.01213 1.71954 9.18828 2.01868 9.4349 2.28303C11.0555 4.02913 12.6879 5.76829 14.3437 7.50048C14.8308 8.0068 15.3395 8.50887 15.8473 9.01L15.8473 9.01001C15.9883 9.14921 16.1293 9.28833 16.2697 9.42746C16.4811 9.64311 16.7159 9.85181 16.9626 10.0466C17.2327 10.2692 17.6437 10.4014 18.0547 10.2553C18.0691 10.2501 18.0836 10.245 18.0981 10.2399C18.1097 10.2358 18.1213 10.2318 18.1329 10.2278C18.3785 10.1424 18.6184 10.0589 18.6184 9.78225ZM1.98942 20.1407C2.17783 20.1221 2.37674 20.105 2.58175 20.0875C2.99012 20.0525 3.42272 20.0154 3.84492 19.9598C6.34632 19.6259 8.84771 19.292 11.3374 18.9442C11.8776 18.8676 12.406 18.7355 12.8875 18.5824C13.5334 18.3807 13.7566 18.0954 13.6509 17.7824C13.5452 17.4694 13.1224 17.2746 12.3826 17.2676C11.8776 17.2607 11.3374 17.2676 10.8559 17.3372C7.69683 17.8102 4.5378 18.2972 1.3905 18.7911C1.03819 18.8468 0.674137 18.9442 0.404034 19.0833C-0.2771 19.4242 -0.065712 19.9598 0.803314 20.092C1.01858 20.1228 1.25262 20.1258 1.51135 20.1291C1.66195 20.131 1.82092 20.133 1.98942 20.1407Z\"\n                          fill=\"#17B991\"\/>\n                <\/svg>\n               meal plan!\n            <\/span>\n        <\/div>\n    \n        <div class=\"ad-single-text ad-desc-wrapper\">\n            <p class=\"ad-single-desc\">What's your main health goal?<\/p>\n            <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Running_For_30_Minutes\" class=\"btn-ad btn-green\">Lose weight<\/a>\n            <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Running_For_30_Minutes\" class=\"btn-ad btn-green\">Feel great<\/a>\n        <\/div>\n        <img class=\"ad-single-img\" alt=\"health-food\" decoding=\"async\" width=\"395\" height=\"383\" src=\"https:\/\/stage.betterme.world\/articles\/wp-content\/themes\/gridlove-child\/assets\/img\/ad\/health-food.webp\">\n    <\/section>\n","protected":false},"excerpt":{"rendered":"<p>The American Council on Exercise recommends that everyone should aim to get two-and-a-half hours of exercise a week. If you&#8217;re not yet ready to hit the gym for an hour, don&#8217;t worry! You can start small by adding in some simple running into your weekly workout routine and work your way up from there. You&#8217;ll [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":36148,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[49],"tags":[],"coauthors":[125],"class_list":["post-36140","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-betterme-fitness"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Running For 30 Minutes: Benefits And How To Get Started - BetterMe<\/title>\n<meta name=\"description\" content=\"Thinking of \u2605 RUNNING FOR 30 MINUTES \u27a4 every day? Read about the benefits of this type of workout routine and how to get started. Don&#039;t hesitate, change your life today!\" \/>\n<meta name=\"robots\" content=\"noindex, nofollow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Running For 30 Minutes: Benefits And How To Get Started\" \/>\n<meta property=\"og:description\" content=\"Thinking of \u2605 RUNNING FOR 30 MINUTES \u27a4 every day? Read about the benefits of this type of workout routine and how to get started. Don&#039;t hesitate, change your life today!\" \/>\n<meta property=\"og:url\" content=\"https:\/\/stage.betterme.world\/articles\/running-for-30-minutes\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:author\" content=\"#\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/12\/shutterstock_686906515.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1000\" \/>\n\t<meta property=\"og:image:height\" content=\"667\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Eve Chalicha\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Eve Chalicha\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"12 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/running-for-30-minutes\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/running-for-30-minutes\/\"},\"author\":{\"name\":\"BetterMe\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/fa5f39e75804d6a9b89762cec4dcccc2\"},\"headline\":\"Running For 30 Minutes: Benefits And How To Get Started\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/running-for-30-minutes\/\"},\"wordCount\":2183,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/running-for-30-minutes\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/12\/shutterstock_686906515.jpg\",\"articleSection\":[\"Fitness\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">The American Council on Exercise recommends that everyone should aim to get two-and-a-half hours of exercise a week. If you're not yet ready to hit the gym for an hour, don't worry! You can start small by adding in some simple running into your weekly workout routine and work your way up from there. You'll see that increasing your fitness level is easier than you think.<\/span>\\r\\n\\r\\n<a href=\\\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Running_For_30_Minutes\\\"><img class=\\\"aligncenter\\\" src=\\\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/10\/Gif_Blue-1.gif\\\" alt=\\\"BetterMe\\\" width=\\\"1080\\\" height=\\\"1080\\\" \/><\/a>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\"><a href=\\\"https:\/\/betterme.world\/articles\/running-plan-for-beginners\/\\\">Running<\/a> for 30 minutes multiple times a week is a great way to get in the recommended amount of exercise. Furthermore, if you're just starting, running for that amount of time isn't as challenging as working out at the gym for an hour.\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">In this article, we'll cover why incorporating running is great for your health, the benefits you can expect to see by running for 30 minutes each day, and how to get started if you've never run before.<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>Benefits Of Running For 30 Minutes Every Day<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">Running has many <a href=\\\"https:\/\/betterme.world\/articles\/ultramarathon-training-plan\/\\\">benefits<\/a> that offer the advantage of improving your physical appearance as well as your overall health.\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Below are some of the inspiring reasons why everyone should be running for 30 minutes multiple times a week:<\/span>\\r\\n\\r\\n<a href=\\\"https:\/\/quiz.betterme.world\/?utm_source=Blog&utm_medium=Blog&utm_campaign=Banner_replacement\\\"><img class=\\\"aligncenter wp-image-33384 size-large\\\" src=\\\"https:\/\/cdn.betterme.world\/artic ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/running-for-30-minutes\/\",\"url\":\"https:\/\/stage.betterme.world\/articles\/running-for-30-minutes\/\",\"name\":\"Running For 30 Minutes: Benefits And How To Get Started - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/running-for-30-minutes\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/running-for-30-minutes\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/12\/shutterstock_686906515.jpg\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"description\":\"Thinking of \u2605 RUNNING FOR 30 MINUTES \u27a4 every day? 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If you're not yet ready to hit the gym for an hour, don't worry! You can start small by adding in some simple running into your weekly workout routine and work your way up from there. You'll see that increasing your fitness level is easier than you think.<\/span>\r\n\r\n<a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Running_For_30_Minutes\"><img class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/10\/Gif_Blue-1.gif\" alt=\"BetterMe\" width=\"1080\" height=\"1080\" \/><\/a>\r\n\r\n<span style=\"font-weight: 400;\"><a href=\"https:\/\/betterme.world\/articles\/running-plan-for-beginners\/\">Running<\/a> for 30 minutes multiple times a week is a great way to get in the recommended amount of exercise. 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