It doesn’t take much to reap running’s benefits.
What’s happening: Research suggests regular, short jogs are as life-extending as long runs.
- Running just 5–10 minutes a day was shown to reduce all-cause mortality risk.
- A 2019 meta-analysis confirmed any amount of running cut cardiovascular and cancer mortality by 27% and 23%, respectively.
- Regardless of length or speed, regular runners have the best health outcomes.
What’s more, slower may be better — as another study linked light jogging to greater longevity than strenuous running.
With running improving BMI, body fat, resting heart rate, VO2 max, and cholesterol levels, there’s seemingly no reason not to lace up.
Slow and steady. When it comes to exercise, consistency beats intensity. And, when it comes to consistency, community is the best accountability hack.
Making social fitness a movement, inclusive run clubs are encouraging people of all skill levels to join the race. Racking no-pressure miles together, groups like Slow AF Run Club and parkrun reframe running as a fun, shared activity. Elsewhere, apparel brands like Tracksmith and Bandit are leveraging run clubs to build cult-like followings.
And, running in a group offers its own rewards for well-being, with social connection shown to cut cardiovascular disease risk by ~30%.
Punchline: Many are intimidated by running, but like all exercise, it isn’t all or nothing. Even in microdoses, it makes a difference — and it’s even better with friends.
