6 benefits of just 30 minutes running from ‘THE RUNNING BUG’

It’s frustrating when you’re pushed for time but you really want to get a decent run / circuit training in. We know all too well.

Well, it’s time to grab that 30 minute window and get out there and run / circuit train. Why? Because just 30 minutes is all you need.


Here are the Running Bug’s 6 benefits of just 30 minutes running / boot camp circuit training:

1. Continuous fat burn

Running for just 15-30 minutes will kick start your metabolism. It’s so much better to think ‘I have 30 mins therefore I’m going to get a quick run in’ than ‘ah, I only have half an hour so I won’t bother’ which is SO easily done. Not only do you burn fat and use calories when you run but your body continues to burn fat after exercise.


After you run, your body goes into EPOC (excess post-exercise oxygen consumption) and the energy from carbohydrates and fats is recruited to heal damaged tissues and restore your body to its pre-exercise state. This can last for 15 minutes and up to 48 hours meaning your body is STILL burning fat.

2. Happiness

You’ll release all those wonderful endorpins and feel different again for that run out. Even if you only manage 10 minutes. Often, a quick blast is much more beneficial than a long run as you avoid the post run tiredness and it makes you feel alive and revitalised. You will also feel much more accomplished for making the effort to go if you only had a short window of time.

3. Energised and recovered

30 minutes of intense exercise (for example circuit training / boot camp or high intensity interval training) or a normal run out for 30 minutes doesn’t overstretch and overuse your muscles making you at risk of injury. You’ll feel recovered for your next run, obviously this does depend on the intensity, but usually if you’re sticking to that 30 minute window and recovering properly with the correct foods and stretches, you’ll be ready and refreshed for a longer more demanding run next time.


4. Calorie Burn

Running for 30 minutes will guarantee you a minimum of 200-500 calories burnt per 30 minute session. So, that means if you’re squeezing a run in before a meal out, or other kind of plans, you won’t feel guilty after all when the dessert comes out! On a serious note, a 30 minute run whatever your speed, pace or ability will really help your weight loss.

5. Sleep

A minimum of 30 minutes running a day really helps aid a restful nights sleep. It is wise to run further away from bedtime though as you don’t want to be waking up those energetic endorphins half an hour before bedtime. 30 minutes in the morning is a great call, or, 30 minutes after work. Running can significantly reduce anxiety symptoms and, it reduces immune system chemicals that can worsen depression. Once you find the motivation (which is often the hardest part), it can help to cope with depression in a healthy way which is often the cause of insomnia.

6. Muscle definition

30 minutes running is excellent at bringing out those pecks. No, seriously. If you ran just 30 minutes a day, 5 days a week (and ate relatively healthily) definition would be obvious. Your stomach will tighten, your quads will strengthen and you will see your body changing rapidly. Why don’t you start with that 30 minutes today and you’ll notice the difference in 6-8 weeks time.

So, that 30 minutes should never be underestimated, get out there and use it to your advantage. After all, there are 1440 minutes in a day, can’t you spend 30 minutes of them running?

FROM GFBC DIRECTOR ROB – The above article is very good. I sometimes find if I’m really pushed for time I might do a 30 minute run and stop of every now and again for tricep dip or push ups. Sometimes I’ll do a 10-15 minute warm up jog then do a few sets of sit ups, squat jumps, lunges, press ups before stretches etc so that I’m working the whole body which can help to burn more calories and increase metabolism – good luck.