{"id":11936,"date":"2023-07-03T15:46:56","date_gmt":"2023-07-03T14:46:56","guid":{"rendered":"https:\/\/www.runwithcaroline.com\/?p=11936"},"modified":"2023-10-20T13:20:29","modified_gmt":"2023-10-20T12:20:29","slug":"running-30-minutes-a-day","status":"publish","type":"post","link":"https:\/\/www.runwithcaroline.com\/running-30-minutes-a-day\/","title":{"rendered":"What to expect running 30 minutes a day (and how to start)"},"content":{"rendered":"<style>img#mv-trellis-img-1::before{padding-top:192.1200750469%; }img#mv-trellis-img-1{display:block;}img#mv-trellis-img-2::before{padding-top:149.92679355783%; }img#mv-trellis-img-2{display:block;}img#mv-trellis-img-3::before{padding-top:149.92679355783%; }img#mv-trellis-img-3{display:block;}img#mv-trellis-img-4::before{padding-top:150%; }img#mv-trellis-img-4{display:block;}img#mv-trellis-img-5::before{padding-top:149.92679355783%; }img#mv-trellis-img-5{display:block;}<\/style>\n<p>Running 30 minutes a day &ndash; is it good for you?<\/p>\n\n\n\n<p>The internet is full of stories of people who have attempted to run for 30 minutes a day.&nbsp;<\/p>\n\n\n\n<p>From people who have never run for more than 5 minutes before to others that are looking for a new fitness challenge, it seems like everyone is looking to transform their running. <\/p>\n\n\n\n<p>So whether you&rsquo;re looking to improve your physical health, lose weight or simply get outdoors more, running 30 minutes every day may be for you. <\/p>\n\n\n\n<p>In this guide we&rsquo;ll look at:<\/p>\n\n\n\n<ul>\n<li>Why run 30 minutes a day?<\/li>\n\n\n\n<li>Are you ready to run 30 minutes a day?<\/li>\n\n\n\n<li>Is running 30 minutes a day good?<\/li>\n\n\n\n<li>What does running 30 minutes a day do?<\/li>\n\n\n\n<li>Can I lose weight by running 30 minutes a day?<\/li>\n\n\n\n<li>How far can I expect to run in 30 minutes?<\/li>\n\n\n\n<li>What are the risks of running 30 minutes a day?<\/li>\n\n\n\n<li>Running 30 minutes a day Q&amp;A<\/li>\n\n\n\n<li>Running 30 minutes a day for 30 days: What to expect<\/li>\n<\/ul>\n\n\n\n<p>Ready?<\/p>\n\n\n\n<p>Let&rsquo;s go!<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><noscript><img loading=\"lazy\" decoding=\"async\" width=\"533\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/running-30-minutes-a-day-533x1024.png\" alt=\"running 30 minutes a day\" class=\"wp-image-11938\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/running-30-minutes-a-day-533x1024.png 533w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/running-30-minutes-a-day-156x300.png 156w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/running-30-minutes-a-day-768x1475.png 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/running-30-minutes-a-day-500x960.png 500w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/running-30-minutes-a-day-625x1200.png 625w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/running-30-minutes-a-day-150x288.png 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/running-30-minutes-a-day.png 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\"><\/noscript><img loading=\"eager\" decoding=\"async\" width=\"533\" height=\"1024\" src=\"data:image\/svg+xml,%3Csvg%20xmlns='http:\/\/www.w3.org\/2000\/svg'%20viewBox='0%200%20533%201024'%3E%3Crect%20width='533'%20height='1024'%20style='fill:%23e3e3e3'\/%3E%3C\/svg%3E\" alt=\"running 30 minutes a day\" class=\"wp-image-11938 eager-load\" title=\"\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/running-30-minutes-a-day.png\" id=\"mv-trellis-img-1\" data-src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/running-30-minutes-a-day-533x1024.png.webp\" data-srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/running-30-minutes-a-day-533x1024.png.webp 533w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/running-30-minutes-a-day-156x300.png.webp 156w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/running-30-minutes-a-day-768x1475.png.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/running-30-minutes-a-day-500x960.png.webp 500w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/running-30-minutes-a-day-625x1200.png.webp 625w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/running-30-minutes-a-day-150x288.png.webp 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/running-30-minutes-a-day.png.webp 1000w\" data-svg=\"1\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Why run 30 minutes a day?<\/strong><\/h2>\n\n\n\n<p>If you&rsquo;re new to running or if you&rsquo;ve been running for years now, the benefits of running 30 minutes a day are far and wide!&nbsp;<\/p>\n\n\n\n<p>Before you start your daily running habit, you will want to think about <em>why<\/em> you want to start running for 30 minutes each day in the first place.<\/p>\n\n\n\n<p>Perhaps you want to improve your health, lose weight or even simply get outdoors more?<\/p>\n\n\n\n<p>Whatever your reasons, make sure they are personal to <em>you<\/em>.&nbsp;<\/p>\n\n\n\n<p>In other words: what do <em>you<\/em> want to get out of running 30 minutes a day?<\/p>\n\n\n\n<p>The good news is there are many documented benefits of exercising daily.<\/p>\n\n\n\n<p>Not only does it improve your physical health, it has lots of positive effects for your mental health and emotional wellbeing.&nbsp;<\/p>\n\n\n\n<p>Even being outdoors for 30 minutes alone each day is enough to boost your mood and leave you energised for the rest of your day.<\/p>\n\n\n\n<p>So before you start running, think about why you want to run 30 minutes a day and go from there.<\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/running-a-mile-a-day\/\" data-type=\"post\" data-id=\"5807\">Running a mile a day: Benefits + 9 reasons to do it<\/a><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Are you ready to run 30 minutes a day?<\/strong><\/h2>\n\n\n\n<p>Depending on your running goals, fitness levels and experience, running 30 minutes a day may be a good challenge for you to work towards.&nbsp;<\/p>\n\n\n\n<p>But the first question you need to ask yourself is: &ldquo;Are you ready?&rdquo;<\/p>\n\n\n\n<p>Running for 30 minutes continuously without stopping requires a fair bit of <a href=\"https:\/\/www.runwithcaroline.com\/increase-running-stamina-and-endurance\/\" data-type=\"post\" data-id=\"5267\">endurance and stamina<\/a>.&nbsp;<\/p>\n\n\n\n<p>As soon as you start your run you have to be confident that you can maintain a running speed for the entire 30 minutes.<\/p>\n\n\n\n<p>Running for 30 minutes on a daily basis requires even more stamina and endurance to keep you going throughout the week.&nbsp;<\/p>\n\n\n\n<p>If you&rsquo;re new to running or building up to your <a href=\"https:\/\/www.runwithcaroline.com\/how-to-run-first-5k\/\" data-type=\"post\" data-id=\"3143\">first 5k<\/a>, then you may want to review whether running 30 minutes every day is an achievable and realistic goal for you.&nbsp;<\/p>\n\n\n\n<p>Of course, you can choose to add walking breaks to your run, or break it up into two smaller 15 minute runs if you feel you cannot run the whole 30 minutes.<\/p>\n\n\n\n<p>Walking and running intervals are a great way to build up your endurance and stamina until you are ready to run continuously.<\/p>\n\n\n\n<p>If you&rsquo;re already running for 30 minutes or more each day, then running 30 minutes each day will be a welcome addition to your training routine.&nbsp;<\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/running-3-miles-a-day\/\" data-type=\"post\" data-id=\"11372\">Running 3 miles a day: Benefits + how to start<\/a><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/running-30-minutes-a-day-1-683x1024.png\" alt=\"running 30 minutes a day\" class=\"wp-image-11939\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/running-30-minutes-a-day-1-683x1024.png 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/running-30-minutes-a-day-1-200x300.png 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/running-30-minutes-a-day-1-768x1152.png 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/running-30-minutes-a-day-1-640x960.png 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/running-30-minutes-a-day-1-720x1080.png 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/running-30-minutes-a-day-1-800x1200.png 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/running-30-minutes-a-day-1-150x225.png 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/running-30-minutes-a-day-1.png 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\"><\/noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/running-30-minutes-a-day-1-683x1024.png.webp\" alt=\"running 30 minutes a day\" class=\"wp-image-11939 lazyload\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/running-30-minutes-a-day-1-683x1024.png.webp 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/running-30-minutes-a-day-1-200x300.png.webp 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/running-30-minutes-a-day-1-768x1152.png.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/running-30-minutes-a-day-1-640x960.png.webp 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/running-30-minutes-a-day-1-720x1080.png.webp 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/running-30-minutes-a-day-1-800x1200.png.webp 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/running-30-minutes-a-day-1-150x225.png.webp 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/running-30-minutes-a-day-1.png.webp 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/running-30-minutes-a-day-1.png\" id=\"mv-trellis-img-2\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/how-often-should-you-run\/\" data-type=\"post\" data-id=\"12369\">How often should you run? Here&rsquo;s a breakdown<\/a><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Is running 30 minutes a day good?<\/strong><\/h2>\n\n\n\n<p>You may be wondering: &ldquo;Is running 30 minutes a day enough?&rdquo;<\/p>\n\n\n\n<p><a href=\"https:\/\/www.cdc.gov\/physicalactivity\/basics\/adults\/index.htm#:~:text=Physical%20activity%20is%20anything%20that,Physical%20Activity%20Guidelines%20for%20Americans.\" target=\"_blank\" rel=\"noopener\">Guidelines<\/a> tell us that you should be doing at least 150 minutes of moderate exercise or 75 minutes of vigorous exercise each week.&nbsp;<\/p>\n\n\n\n<p>By running 30 minutes a day, you&rsquo;ll be safe in the knowledge that you&rsquo;ll be smashing this goal.<\/p>\n\n\n\n<p>Indeed, running 30 minutes a day is seen as an achievable goal for many beginner and intermediate runners alike.&nbsp;<\/p>\n\n\n\n<p>One of the biggest draws is that it&rsquo;s compact enough to <a href=\"https:\/\/www.runwithcaroline.com\/how-to-fit-a-run-into-a-busy-schedule\/\" data-type=\"post\" data-id=\"2474\">fit into a busy schedule<\/a>.<\/p>\n\n\n\n<p>So if you have a demanding job or a busy family life, a 30-minute workout may just be what you need to kickstart your fitness routine.&nbsp;<\/p>\n\n\n\n<p>It&rsquo;s also short enough so that you don&rsquo;t feel exhausted at the end of the workout.&nbsp;<\/p>\n\n\n\n<p>The bottom line? Whether or not running for 30 minutes a day is good will depend on your own goals.<\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/75-soft-challenge\/\" data-type=\"post\" data-id=\"11231\">What is the 75 Soft Challenge? Benefits + how to do it<\/a><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>What does running 30 minutes a day do?<\/strong><\/h2>\n\n\n\n<p>Aerobic exercise like running has many benefits for your physical health.&nbsp;<\/p>\n\n\n\n<p>There have been many studies that have proven the benefits of running.&nbsp;<\/p>\n\n\n\n<p>One study from the <a href=\"https:\/\/www.jacc.org\/doi\/10.1016\/j.jacc.2014.04.058?articleID=1891600\" target=\"_blank\" rel=\"noopener\">Journal of the American College of Cardiology<\/a> found that even 5 to 10 minutes a day of low intensity running is enough to extend life by several years, compared with no running at all.&nbsp;<\/p>\n\n\n\n<p>Running helps to:<\/p>\n\n\n\n<ul>\n<li>Improve your cardiovascular health.<\/li>\n\n\n\n<li>Improve your heart health.&nbsp;<\/li>\n\n\n\n<li>Build your muscular strength.<\/li>\n\n\n\n<li>Increase your bone density.<\/li>\n\n\n\n<li>Lower your blood pressure and resting heart rate.<\/li>\n\n\n\n<li>Reduce the risk of type 2 diabetes, heart disease, obesity and certain cancers.&nbsp;<\/li>\n\n\n\n<li>Lower your cholesterol.&nbsp;<\/li>\n\n\n\n<li>Lose weight and burn more calories.<\/li>\n\n\n\n<li>Improve the quality of your sleep.&nbsp;<\/li>\n<\/ul>\n\n\n\n<p>And it&rsquo;s not just the physical benefits of running that keep people coming back for more.<\/p>\n\n\n\n<p>Running has many benefits for your mental health. It helps to:<\/p>\n\n\n\n<ul>\n<li>Reduce symptoms of stress and anxiety.<\/li>\n\n\n\n<li>Boost your confidence and self-esteem.&nbsp;<\/li>\n\n\n\n<li>Elevate your mood.<\/li>\n\n\n\n<li>Improve your energy levels.&nbsp;<\/li>\n\n\n\n<li>Connect you with nature.<\/li>\n\n\n\n<li>Improve social connections.&nbsp;<\/li>\n<\/ul>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/walking-one-hour-a-day\/\" data-type=\"post\" data-id=\"10335\">Walking one hour a day: Benefits + expected results<\/a><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/running-30-minutes-a-day-3-683x1024.png\" alt=\"running 30 minutes a day\" class=\"wp-image-11941\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/running-30-minutes-a-day-3-683x1024.png 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/running-30-minutes-a-day-3-200x300.png 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/running-30-minutes-a-day-3-768x1152.png 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/running-30-minutes-a-day-3-640x960.png 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/running-30-minutes-a-day-3-720x1080.png 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/running-30-minutes-a-day-3-800x1200.png 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/running-30-minutes-a-day-3-150x225.png 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/running-30-minutes-a-day-3.png 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\"><\/noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/running-30-minutes-a-day-3-683x1024.png.webp\" alt=\"running 30 minutes a day\" class=\"wp-image-11941 lazyload\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/running-30-minutes-a-day-3-683x1024.png.webp 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/running-30-minutes-a-day-3-200x300.png.webp 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/running-30-minutes-a-day-3-768x1152.png.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/running-30-minutes-a-day-3-640x960.png.webp 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/running-30-minutes-a-day-3-720x1080.png.webp 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/running-30-minutes-a-day-3-800x1200.png.webp 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/running-30-minutes-a-day-3-150x225.png.webp 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/running-30-minutes-a-day-3.png.webp 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/running-30-minutes-a-day-3.png\" id=\"mv-trellis-img-3\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Can I lose weight by running 30 minutes a day?<\/strong><\/h2>\n\n\n\n<p>Yes! In fact running is one of the best ways to burn calories compared with other forms of aerobic exercise like cycling.<\/p>\n\n\n\n<p>It is estimated that running for one mile burns on average 150 calories.<\/p>\n\n\n\n<p>Let&rsquo;s say you run 3 miles in 30 minutes. You can therefore expect to burn around 450 calories each time you run.&nbsp;<\/p>\n\n\n\n<p>Research tells us that you need to burn roughly 3,500 calories to shed one pound of fat.<\/p>\n\n\n\n<p>So by running 30 minutes a day for one month, you may be able to lose around 3.5 pounds per month.&nbsp;<\/p>\n\n\n\n<p>If you combine running with other forms of physical activity like <a href=\"https:\/\/www.runwithcaroline.com\/hiit-running-workouts\/\" data-type=\"post\" data-id=\"10793\">high intensity interval training (HIIT)<\/a>, you&rsquo;ll go even further to reach your weight loss goals.<\/p>\n\n\n\n<p>HIIT is a great form of exercise for weight loss as your body burns calories during and after a high intensity workout.<\/p>\n\n\n\n<p>Studies have also shown the positive effects on your metabolism as a result of doing high intensity exercise.&nbsp;<\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/how-many-miles-should-i-run-a-day\/\" data-type=\"post\" data-id=\"10232\">How many miles should I run a day? Benefits + risks of running every day<\/a><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>How far can I expect to run in 30 minutes?<\/strong><\/h2>\n\n\n\n<p>How far you run in 30 minutes will depend on your running pace and speed.<\/p>\n\n\n\n<p>Typically, most runners can expect to run anywhere from 2.5 miles to 5 miles in 30 minutes.&nbsp;<\/p>\n\n\n\n<p>Most runners fall between 3 to 4 miles.<\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/5000-steps-a-day\/\" data-type=\"post\" data-id=\"11148\">How to walk 5000 steps a day: 5 tips for success<\/a><\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><noscript><img loading=\"lazy\" decoding=\"async\" width=\"1000\" height=\"1500\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/running-30-minutes-a-day-4.png\" alt=\"running 30 minutes a day\" class=\"wp-image-11942\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/running-30-minutes-a-day-4.png 1000w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/running-30-minutes-a-day-4-200x300.png 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/running-30-minutes-a-day-4-683x1024.png 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/running-30-minutes-a-day-4-768x1152.png 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/running-30-minutes-a-day-4-640x960.png 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/running-30-minutes-a-day-4-720x1080.png 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/running-30-minutes-a-day-4-800x1200.png 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/running-30-minutes-a-day-4-150x225.png 150w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\"><\/noscript><img loading=\"lazy\" decoding=\"async\" width=\"1000\" height=\"1500\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/running-30-minutes-a-day-4.png.webp\" alt=\"running 30 minutes a day\" class=\"wp-image-11942 lazyload\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/running-30-minutes-a-day-4.png.webp 1000w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/running-30-minutes-a-day-4-200x300.png.webp 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/running-30-minutes-a-day-4-683x1024.png.webp 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/running-30-minutes-a-day-4-768x1152.png.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/running-30-minutes-a-day-4-640x960.png.webp 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/running-30-minutes-a-day-4-720x1080.png.webp 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/running-30-minutes-a-day-4-800x1200.png.webp 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/running-30-minutes-a-day-4-150x225.png.webp 150w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/running-30-minutes-a-day-4.png\" id=\"mv-trellis-img-4\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>What are the risks of running 30 minutes a day?<\/strong><\/h2>\n\n\n\n<p>Now you know more about the benefits of running 30 minutes every day, let&rsquo;s look at the risks.<\/p>\n\n\n\n<p>If you&rsquo;re new to running it&rsquo;s important you review your running and fitness goals before diving straight into a daily running habit.<\/p>\n\n\n\n<p>As we mentioned earlier, being able to <a href=\"https:\/\/www.runwithcaroline.com\/how-to-run-for-30-minutes-without-stopping\/\" data-type=\"post\" data-id=\"5477\">run for 30 minutes without stopping<\/a> requires a certain level of fitness, endurance and stamina.<\/p>\n\n\n\n<p>If you don&rsquo;t think you&rsquo;re quite there yet, then try a walking\/running programme like Couch to 5k first.<\/p>\n\n\n\n<p>Running longer distances when you&rsquo;re not ready could lead to overtraining, burnout and even injury.&nbsp;<\/p>\n\n\n\n<p>If you&rsquo;re a more experienced runner, running every day is an option for you but you may also want to consider whether it&rsquo;s the best option.<\/p>\n\n\n\n<p>Rest days are important to any well-rounded training plan &ndash; no matter the distance &ndash; so it&rsquo;s crucial you take rest days seriously and don&rsquo;t skip them.<\/p>\n\n\n\n<p>The bottom line? Running every day has its benefits and risks.<\/p>\n\n\n\n<p>It&rsquo;s important you consider these before understanding if running 30 minutes a day is for you.<\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/how-many-days-a-week-should-i-work-out\/\" data-type=\"post\" data-id=\"10279\">How many days a week should I work out? 4 game-changing workout routines for runners&nbsp;<\/a><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Running 30 minutes a day Q&amp;A<\/strong><\/h2>\n\n\n\n<p><strong>Q: Is running 30 minutes a day enough to train for a 5k?<\/strong><\/p>\n\n\n\n<p>A: Most runners run a 5k (3.1 miles) in around 30 minutes.&nbsp;<\/p>\n\n\n\n<p>However, if you&rsquo;re training to run your first 5k, then it will depend on your own set of unique circumstances.<\/p>\n\n\n\n<p>It is recommended you follow a <a href=\"https:\/\/www.runwithcaroline.com\/8-week-beginner-5k-training-plan\/\" data-type=\"post\" data-id=\"5771\">5k training plan<\/a> as it will tell you exactly when you need to run and when you need to take a rest day based on your running experience and fitness levels.<\/p>\n\n\n\n<p>There&rsquo;s no use running for 30 minutes every day if you&rsquo;ve only just started running as it may be too much for you.&nbsp;<\/p>\n\n\n\n<p><strong>Q: Is running 30 minutes a day enough to train for a 10k?<\/strong><\/p>\n\n\n\n<p>A: Most runners run a 10k (6.2 miles) in 1 hour or less.&nbsp;<\/p>\n\n\n\n<p>As with a 5k run, it completely depends on your set of circumstances before understanding if running daily is enough to get you where you want to be with a 10k run.<\/p>\n\n\n\n<p>Check out a <a href=\"https:\/\/www.runwithcaroline.com\/beginner-10k-training-plan\/\" data-type=\"post\" data-id=\"5663\">10k training plan<\/a> before deciding on whether running 30 minutes each day is suitable for you.<\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/how-to-run-for-30-minutes-without-stopping\/\" data-type=\"post\" data-id=\"5477\">How to run for 30 minutes without stopping<\/a><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/running-30-minutes-a-day-2-683x1024.png\" alt=\"running 30 minutes a day\" class=\"wp-image-11940\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/running-30-minutes-a-day-2-683x1024.png 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/running-30-minutes-a-day-2-200x300.png 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/running-30-minutes-a-day-2-768x1152.png 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/running-30-minutes-a-day-2-640x960.png 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/running-30-minutes-a-day-2-720x1080.png 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/running-30-minutes-a-day-2-800x1200.png 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/running-30-minutes-a-day-2-150x225.png 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/running-30-minutes-a-day-2.png 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\"><\/noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/running-30-minutes-a-day-2-683x1024.png.webp\" alt=\"running 30 minutes a day\" class=\"wp-image-11940 lazyload\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/running-30-minutes-a-day-2-683x1024.png.webp 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/running-30-minutes-a-day-2-200x300.png.webp 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/running-30-minutes-a-day-2-768x1152.png.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/running-30-minutes-a-day-2-640x960.png.webp 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/running-30-minutes-a-day-2-720x1080.png.webp 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/running-30-minutes-a-day-2-800x1200.png.webp 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/running-30-minutes-a-day-2-150x225.png.webp 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/running-30-minutes-a-day-2.png.webp 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/running-30-minutes-a-day-2.png\" id=\"mv-trellis-img-5\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Running 30 minutes a day for 30 days: What to expect&nbsp;<\/strong><\/h2>\n\n\n\n<p>Many people view running 30 minutes every day for 30 days as a worthwhile fitness challenge.&nbsp;<\/p>\n\n\n\n<p>As we explained at the start of this guide, the internet is full of stories of people who have attempted to run for 30 minutes a day.&nbsp;<\/p>\n\n\n\n<p>If you do decide to run for 30 minutes a day for 30 days, here&rsquo;s what to expect.<\/p>\n\n\n\n<p><strong>Day 1:&nbsp;<\/strong><\/p>\n\n\n\n<p>The first run is always the hardest. You&rsquo;ll likely feel out of breath as soon as you start running but don&rsquo;t let this deter you!<\/p>\n\n\n\n<p>In fact, it&rsquo;s normal to feel like this as your body starts to ramp up its oxygen levels to accommodate the higher demand needed for your run.<\/p>\n\n\n\n<p>Once your body gets there and you are getting the required oxygen needed to run, you should feel better.&nbsp;<\/p>\n\n\n\n<p>But it often takes 10 minutes or so for oxygen levels to ramp up.&nbsp;<\/p>\n\n\n\n<p>You may feel tired and fatigued in the evening after your first run. This is also completely normal as your body gets used to these new activity levels.&nbsp;<\/p>\n\n\n\n<p><strong>Day 2:<\/strong><\/p>\n\n\n\n<p>You may feel some soreness after your run on day 1.<\/p>\n\n\n\n<p>Now is a good time to think about warming up and cooling down after each run to reduce the risk of muscle soreness.&nbsp;<\/p>\n\n\n\n<p>Take it easy on your run and listen to your body if at any point you feel any pain or discomfort.<\/p>\n\n\n\n<p>Don&rsquo;t feel embarrassed if you need to walk at any point during your run.&nbsp;<\/p>\n\n\n\n<p>Over the next 28 days you will be building up your stamina and endurance gradually.&nbsp;<\/p>\n\n\n\n<p><strong>Days 3 to 7:<\/strong><\/p>\n\n\n\n<p>By the end of the first week you should hopefully be getting into your stride.&nbsp;<\/p>\n\n\n\n<p>Many runners feel like they have a breakthrough by the end of the first week.&nbsp;<\/p>\n\n\n\n<p>Remember to maintain a comfortable pace &ndash; you should be able to comfortably hold a conversation while running without getting out of breath.<\/p>\n\n\n\n<p>You may also want to think about your running schedule over the coming weeks.&nbsp;<\/p>\n\n\n\n<p>How best can you fit your run into your daily routine to guarantee success?<\/p>\n\n\n\n<p><strong>Days 8 to 14:<\/strong><\/p>\n\n\n\n<p>You&rsquo;re nearly mid-way through the challenge! Yippee!<\/p>\n\n\n\n<p>By the halfway point some runners feel great and keep running, whereas others may hit a wall and have to really motivate themselves to continue.<\/p>\n\n\n\n<p>Whatever camp you&rsquo;re in, remember why you started running in the first place and really tap into that.<\/p>\n\n\n\n<p>Be sure to check in yourself on a daily basis to see how you&rsquo;re feeling.<\/p>\n\n\n\n<p>Running every day can be a huge change for the body so make sure you&rsquo;re not ignoring any feelings of pain or discomfort.&nbsp;<\/p>\n\n\n\n<p><strong>Days 15 to 25:<\/strong><\/p>\n\n\n\n<p>By days 20 to 25, you should really be getting into the swing of it.&nbsp;<\/p>\n\n\n\n<p>If you&rsquo;re running continuously for 30 minutes already &ndash; great job!<\/p>\n\n\n\n<p>If not, keep at it and you will get there with practice and patience.<\/p>\n\n\n\n<p>By this point you should notice some physiological changes in your body if you have been running daily.<\/p>\n\n\n\n<p>These include physical and mental changes &ndash; from improved endurance and stamina to weight loss.<\/p>\n\n\n\n<p><strong>Days 26 to 29:<\/strong><\/p>\n\n\n\n<p>You&rsquo;re on the home strait now. Well done!<\/p>\n\n\n\n<p>Use the next few days to really focus on your running performance and completing the challenge.&nbsp;<\/p>\n\n\n\n<p>Are you running as efficiently as possible? What&rsquo;s holding you back from completing your runs? What has worked well so far?<\/p>\n\n\n\n<p><strong>Day 30:<\/strong><\/p>\n\n\n\n<p>Congratulations! You did it!<\/p>\n\n\n\n<p>On the last day of the challenge it&rsquo;s recommended to do a check-in with yourself to understand how it all went.<\/p>\n\n\n\n<p>What went well? What didn&rsquo;t go so well? What could you improve next time? How did you motivate yourself to run?&nbsp;<\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/how-to-run-a-5k-in-30-minutes-or-less\/\" data-type=\"post\" data-id=\"5464\">How to run a 5k in 30 minutes or less<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Running 30 minutes a day &ndash; is it good for you? The internet is full of stories of people who have attempted to run for 30 minutes a day.&nbsp; From people who have never run for more than 5 minutes before to others that are looking for a new fitness challenge, it seems like everyone &hellip;<\/p>\n","protected":false},"author":1,"featured_media":11937,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","disable-in-feed":false,"article-schema-type":"","disable-critical-css":false},"categories":[53,76,182],"tags":[106,90],"mv":{"thumbnail_id":11937,"thumbnail_uri":"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/blog-post-130-300x300.png"},"_links":{"self":[{"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/posts\/11936"}],"collection":[{"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/comments?post=11936"}],"version-history":[{"count":6,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/posts\/11936\/revisions"}],"predecessor-version":[{"id":13618,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/posts\/11936\/revisions\/13618"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/media\/11937"}],"wp:attachment":[{"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/media?parent=11936"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/categories?post=11936"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/tags?post=11936"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}