Running

Running for 30 minutes daily boosts cardiovascular health, strengthens bones, and burns calories (200–400 depending on intensity). It improves mood via endorphin release, enhances sleep quality, and supports immune function. Regular sessions increase endurance and oxygen efficiency, with beginners often covering 2–3 miles (3.2–4.8 km).

Yes, running targets visceral fat through calorie burn and increased metabolic rate. It’s most effective when paired with strength training and a calorie deficit. High-intensity runs (e.g., intervals) amplify fat loss, while moderate-paced jogs improve overall body composition.

The 80/20 rule suggests 80% of runs should be low-to-moderate intensity (e.g., conversational pace) to build aerobic base and reduce injury risk. 20% can be high-intensity (speed work, hill repeats) for performance gains. This balance optimizes training adaptations and recovery.

For beginners, 2–3 miles daily (or 10–15 miles weekly) is sustainable. Advanced runners may aim for 3–6 miles daily, adjusting for rest days. Prioritise consistency over distance—shorter runs (e.g., 1–2 miles) still offer health benefits.

• Beginners: 10–12 minutes per mile (6:15–7:30 min/km).
• Intermediate: 7:30–9:30 minutes per mile (4:40–5:55 min/km).
• Advanced: Sub-7-minute miles (<4:20 min/km).

Pace depends on fitness, terrain, and goals. Use perceived effort (e.g., able to speak in short sentences) as a guide.