You May Be Surprised by the Benefits of Short Runs

Short-distance running may not be as glamorous as marathon training, but it turns out that there are plenty of benefits to be gained from those quick jaunts around the block. According to recent findings from the Apple Heart and Movement Study, which analyzes the physical activity and heart health of hundreds of thousands of participants who wear an Apple Watch, running, jogging, or walking for just 20 minutes a day can have a significant impact on health and wellness across all age ranges.

Among the study participants who log their runs with their Apple Watch, 50 percent are running at least 5 kilometers (or 3.1 miles). This means that half of the participants are running what some might consider “short” distances. But according to experts like Timothy Miller, MD, a sports medicine orthopedic surgeon at Ohio State University, any amount of running can be beneficial as long as it is done properly.

Dr. Miller emphasizes that running, even for shorter distances, can have a positive impact on heart health, stress management, lung capacity, and overall physical and mental well-being. He notes that shorter runs are more accessible to a wider range of people, making it easier for novice runners to fit a quick workout into their busy schedules.

Jay Dicharry, a physical therapist, running coach, and author, echoes Dr. Miller’s sentiments, emphasizing that the focus should be on the quality of the effort rather than the quantity of miles run. He suggests incorporating different types of runs, such as short interval runs, to train the body to efficiently use energy and become a faster runner.

In addition to the physical benefits, running shorter distances can also help prevent overuse injuries that are common among long-distance runners. Dr. Miller points out that running under 3.1 miles at a time can reduce the risk of developing issues like tendonitis and other overuse injuries.

Furthermore, running shorter distances allows for more time to engage in cross-training activities, such as strength training, which can help prevent injuries and build overall muscle strength and bone density. By incorporating a variety of workouts into their routine, runners can improve their overall fitness and reduce the risk of injury.

Overall, the message is clear: running, no matter the distance, can have a positive impact on both physical and mental health. Whether you’re logging a quick 20-minute run or training for a marathon, the key is to listen to your body, maintain proper form, and gradually increase your time and distance. So lace up those running shoes and hit the pavement—it’s time to reap the benefits of short-distance running.