Running News Daily

Here’s how even just a quick, casual jog can boost your mental and physical health.

As a runner, you might feel like you don’t have to add activity breaks throughout the day because you went for a run in the morning anyway, right? Well, the truth is a bit more granular. Studies suggest that taking 10-minute runs benefit everyone—no matter what pace you go—including those who are sedentary and those who are active. 

“Research shows that running even five to 10 minutes per day at slow speeds reduces all-cause mortality, as well as death from cardiovascular disease,” says Lindsay Ludlow, Ph.D., an exercise physiologist and runner based in Ann Arbor, Michigan. 

In fact, a number of studies, including the Copenhagen City Heart Study which followed more than 5,000 people, demonstrate that people who run at an easy to moderate pace between one and three hours every week live longer than both those who are sedentary and those who run faster and more frequently.

“If you’re training for a race and already running far more than 10 minutes on some days, that doesn’t mean you shouldn’t take those 10-minute easy run breaks,” Louise Valentine, M.P.H., C.S.C.S., author of The Art of Breaking Through tells Runner’s World. “We often see the ‘active couch potato’ complex, which means you work out regularly, but when you’re not working out, you have long periods of inactivity. You need those movement breaks for your health.”

Why All Runners Benefit from Jogging for 10 Minutes a Day

The benefits of activity throughout the day, especially after meals and while working at a sedentary job, stand out from say, training for a marathon. That’s because the goals of a training plan—to get faster or run a specific distance—are not the same as daily fitness and activity goals. These 10-minute runs offer similar advantages to brushing your teeth, getting enough rest, and eating well. They keep you healthy. 

One of the main reasons daily activity advances your overall wellbeing? It improves the health of your cells and fights off aging. We’re not talking about the superficial signs of aging, such as wrinkles or gray hair, but the more significant signs like disease-related symptoms. 

“There are 12 hallmarks of aging,” Andrew Ludlow, assistant professor at the University of Michigan in Ann Arbor, who studies cellular health and exercise, tells Runner’s World. “What’s good for your whole-body physiology is also good for your cells. While the primary hallmarks are out of our control, such as the passage of time and the genes you inherit, the secondary signs of aging are things over which we have control and include poor diet, poor sleep, and lack of physical activity.” 

Of course, researchers do not yet know whether there is a specific amount of exercise that is ideal for everyone. But when Ludlow and his team studied people over 50, they found that those with the healthiest cells were moderately to highly active. 

The bottom line is that, whatever your running habits, adding physical activity throughout your day, including easy to moderate 10-minute runs, will build up your antioxidant defense and promote an anti-inflammatory response, Ludlow adds. 

To figure out when to add these quick, easy runs to your schedule, here are the best times of day for added benefits. All you need to do is put on running shoes and get out the door, hop on your treadmill, or even run in place!

The Best Times To Do a 10-Minute Run

Soon After a Meal

According to a 2023 systematic review and meta-analysis study published in Sports Medicine, women who did moderate or high-intensity exercise within 30 minutes after a meal had fewer spikes in their blood glucose levels. Similarly, a 2018 study published in Nutrients found that cycling at a light effort within 30 minutes of a meal reduced blood glucose levels. 

Those with type 2 diabetes may benefit more from high-intensity post-meal exercise than moderate exercise after eating, according to research. It may even reduce reliance on insulin, says Lindsay Ludlow. 

As Andrew Ludlow points out, intensity is often relative to the fitness level of an individual. A 10-minute walk is better than sitting, but runners might want to pick up the pace of their post-meal activity to reach that more moderate effort. 

When You’re Grumpy or Down

Both Valentine and Lindsay Ludlow recommend turning to short runs when you’re in a bad mood. “You’ll get an energy boost when you’re out in the sunshine and you will feel your mood elevate with a run,” says Valentine. 

Research bears this out. According to a 2022 PLoS One systematic review and meta-analysis, microbreaks—meaning scheduled times that interrupt extended sitting and focus—increase wellbeing, making people feel more attentive and energetic. Likewise, a 2021 Frontiers in Human Neuroscience article suggests that physical activity breaks reduce stress levels, while improving working memory in middle-aged adults. 

Why turn those breaks into runs? A 2021 scoping review published in The International Journal of Environmental Research and Public Health found that acute bouts of running between 10 to 60 minutes can improve mental health, and according to the researchers, it doesn’t matter whether you run on treadmills, a track, or outdoors. The runners involved in the studies included in the review were using the activity to ease symptoms related to depression, anxiety, eating disorders, addiction, and other mental health issues.

When You’re Ruminating Over a Problem

You’ve probably been there: Sitting at your laptop trying to figure out how to word an important email or struggling to add numbers. Guess what? That’s the perfect time for a run. 

Valentine says 10-minute runs are great for problem solving. And a 2021 study published in Nature found that a 10-minute single-bout of moderate-intensity running improves executive function, which relates to memory, flexible thinking, and self-control. In the study, researchers gave participants a series of tasks to measure reaction time and other skills. They concluded that running has stronger beneficial effects on mood and executive function than other physical activities, such as cycling, partly because it is a weight-bearing activity that requires coordination. 

When You Don’t Have Time to Train

A quick 10-minute run is far better for your training and health than simply not running at all, say the experts. 

To use a 10-minute run as a workout, Lindsay Ludlow suggests doing a three-minute warmup, four-minute hard effort, and three-minute cooldown. Another potential workout Lindsay Ludlow and Valentine recommend: a three-minute warmup, followed by three rounds of one minute hard and 30 seconds easy with a 2.5-minute cooldown. Valentine also suggests adding skipping and hip mobility moves to your 10-minute run.

Not all 10-minute runs have to be the same, Ludlow says. You can turn any 10-minute run into a training workout, whether you’re doing run-walk intervals or technique drills.

Ethiopia’s Fotyеn Tesfay Haylu delivered one of the most remarkable women’s half-marathon performances ever seen on American soil on Sunday, powering to a commanding victory at the 2026 Buenos Aires Half Marathon in Argentina in 1:03:57.

Running with exceptional confidence and strength, Tesfay took control of the race and produced a superb solo performance to rewrite the event record. Her breathtaking run also carried historic significance, as she became the first woman to break the 64-minute barrier for the half marathon in the Americas, producing what is being celebrated as the fastest women’s half-marathon performance ever recorded on the continent.

The Ethiopian star was in a class of her own, crossing the finish line more than a minute clear of Turkey’s Nevin Can, who finished second in 1:05:06. Another Turkish athlete, Selin Can, completed the podium in third place with 1:05:11, as the leading trio all produced strong performances on the fast streets of Buenos Aires.

Kenya also featured prominently in the top positions, with Irene Jepchumba Kimais taking fourth in 1:06:04, followed by Sheila Chepkirui in fifth with 1:06:13. Magaret Akidor Ngathike finished sixth in 1:06:46, while fellow Kenyan Deborah Samum claimed seventh place in 1:08:32.

Brazil’s Nubia de Oliveira Silva was eighth in 1:11:13, while Argentina’s Sofia Luna and Dahyana Juarez rounded out the top 10 with times of 1:11:21 and 1:11:28, respectively.

Top 10 Women – 2026 Buenos Aires Half Marathon

1. Fotyеn Tesfay Haylu (Ethiopia) – 1:03:57

2. Nevin Can (Turkey) – 1:05:06

3. Selin Can (Turkey) – 1:05:11

4. Irene Jepchumba Kimais (Kenya) – 1:06:04

5. Sheila Chepkirui (Kenya) – 1:06:13

6. Magaret Akidor Ngathike (Kenya) – 1:06:46

7. Deborah Samum (Kenya) – 1:08:32

8. Nubia de Oliveira Silva (Brazil) – 1:11:13

9. Sofia Luna (Argentina) – 1:11:21

10. Dahyana Juarez (Argentina) – 1:11:28

For Tesfay, it was far more than a race victory. Her 1:03:57 performance was a statement of extraordinary quality, combining speed, endurance and remarkable solo running to produce a landmark result in Buenos Aires. In a race that will be remembered for years to come, the Ethiopian did not simply win—she redefined what was thought possible for women’s half-marathon running in the Americas.

Ethiopia’s Yomif Kejelcha produced one of the most extraordinary performances in road racing history on the streets of Buenos Aires, Argentina, reclaiming the half marathon world record with a sensational 56:51 performance at the 2026 Buenos Aires Half Marathon.

The former world record-holder delivered a breathtaking exhibition of speed and endurance to take 29 seconds off the previous pending mark of 57:20, set by Uganda’s Jacob Kiplimo and takes a huge chunk from his own former official world record. Kejelcha's new performance is pending the standard ratification procedures, but if officially ratified, it will return the world record to the Ethiopian star and mark another remarkable chapter in the evolution of the event. 

Kejelcha's achievement is particularly significant because the 57-minute barrier had already been broken before. Jacob Kiplimo had previously run under 57 minutes, clocking 56:42 that was not ratified demonstrating that the once-unthinkable barrier was possible. Kejelcha, however, has become the second man to run under 57-minute barrier who now returns to the top of the all-time rankings with another historic performance in Buenos Aires.

The Ethiopian's race was remarkable not only for the final time but also for the way he built his performance. He covered the opening five kilometres in 13:44 before reaching 10km in 27:18. Rather than slowing, Kejelcha accelerated through the middle stages, passing 15km in 40:39 and 20km in 54:02 as he continued to push the limits of elite road racing.

By the time he reached the finish line, Kejelcha had completed the race at an extraordinary average pace of approximately 2:42 per kilometre, producing one of the most astonishing sustained efforts ever witnessed in distance running. His stunning run sent a powerful message to the athletics world and further strengthened his status as one of the most formidable distance runners of his generation.

Behind the record-breaking champion, Ethiopia completed a dominant clean sweep of the men's podium. Tadese Worku Gebresilase claimed second place in 59:18, while Bereket Nega Batebo secured third in 1:00:17, giving Ethiopia a memorable one-two-three finish in the Argentine capital.

Kenya’s Jonathan Kipkoech Kamosong finished fourth in 1:00:20, followed by compatriot Simon Maywa in fifth with 1:00:55. Argentina’s Ignacio Erario gave the home supporters plenty to celebrate with an impressive sixth-place finish in 1:00:57, breaking the one-hour barrier in front of an enthusiastic local crowd.

Dillon Kipyeko of Kenya finished seventh in 1:01:07, with Robert Kiprop Koech eighth in 1:02:01. Mexico’s Julio Ortiz Ponce took ninth place in 1:03:17, while Colombia’s Jimmy Gómez completed the top 10 in 1:03:34.

The Buenos Aires Half Marathon will now take its place in the history books as the scene of a truly extraordinary breakthrough. For Kejelcha, this was more than just another victory. It was a spectacular return to the top, reclaiming a world record he had previously held and once again rewriting the limits of the half marathon.

The 56:51 performance remains pending ratification, but Yomif Kejelcha's run has already delivered one of the defining moments in the history of road racing.

Kenya delivered another commanding display of distance-running excellence at the Antrim Coast Half Marathon, with Isaia Lasoi leading a memorable Kenyan clean sweep of the men's podium in a race packed with world-class performances.

Lasoi emerged victorious after a thrilling battle at the front, crossing the finish line in a superb 58:26 setting a new course record. His winning performance underlined his strength and speed over the half-marathon distance, but he was made to work all the way by fellow Kenyan Daniel Mateiko, who finished just three seconds behind in 58:29 after an electrifying duel for the title.

The contest between the two leaders produced one of the standout moments of the race, with both athletes pushing deep into elite territory as they fought for victory. In the end, Lasoi found just enough to secure the win, while Mateiko's narrow defeat highlighted the remarkable depth and quality of Kenya's leading distance runners.

Vincent Kipkorir completed the Kenyan sweep, taking third place in 1:00:38 to ensure that all three places on the podium belonged to Kenyan athletes. Samwel Chebolei added further Kenyan strength to the results, finishing fourth in 1:01:01, while Amos Langat was also among the leading finishers.

The international field featured several prominent names. Australia's Jimmy Whelan produced a strong run, while Ethiopia's Yismaw Dillu featured among the front group. American marathon star Galen Rupp also delivered a notable performance, clocking 1:01:29 in another competitive outing for the experienced distance runner. Former world-class track and road athlete Edward Cheserek was also among the top finishers.

Lasoi's 58:26 victory, however, was the defining performance of the day. Together with Mateiko and Kipkorir, he gave Kenya a perfect podium and another emphatic reminder of the country's extraordinary strength in elite road running.

The Antrim Coast Half Marathon once again provided a fast, competitive stage for some of the world's finest distance runners, but when the decisive moments arrived, it was Kenya that owned the podium.

One of the most iconic milestones in the history of ultramarathon running is drawing closer, with entries for the historic 100th edition of the Comrades Marathon set to open on Tuesday, 25 August 2026.

The Comrades Marathon Association has officially announced a detailed entry process for the 2027 race, which will unfold in three stages and give runners around the world the opportunity to secure their place in what promises to be one of the most significant editions ever held of The Ultimate Human Race.

The announcement followed the official launch of the 2027 Comrades Marathon on Wednesday, 19 August, when the centenary campaign, “The Greatest Story Ever Run,” was unveiled alongside a special logo created exclusively for the landmark 100th edition.

The launch also revealed several major highlights for the Centenary Race. The historic event will take place on Sunday, 13 June 2027, and will be a Down Run, with 28,000 places available. The entry process will include a ballot, while the race will offer a record R8.919 million in prize money. Organisers have also set an ambitious goal of raising R10 million for the Amabeadibeadi charities, adding an important charitable dimension to the centenary celebrations. One of the defining moments of the launch was the unveiling of the special Centenary mark, created to commemorate this extraordinary milestone in the history of the race.

The entry process begins on 25 August at 10:00 a.m. SAST, when entries open for Green Number runners, Yellow Number runners and Amabeadibeadi charity entrants.

The next phase follows on 2 September at 10:00 a.m. SAST, when entries open for Comrades Marathon Association members. This window will remain open for 72 hours or until the available entry allocation is filled, with places offered on a strictly first-come, first-served basis.

For general entrants, the process will move to a ballot system. General entries open on 9 September at 10:00 a.m. SAST, with runners able to enter the ballot until it closes on 22 September at 4:30 p.m. SAST. The ballot draw is then scheduled to take place on 23 September.

Several other crucial dates will shape the road to the historic race. The substitution period will run from 15 to 31 March 2027, while 3 May 2027 is the final deadline for runners to submit their qualifying performances, seeding information and other required entry details.

To qualify for the 2027 Comrades Marathon, runners must complete a 42.2km marathon in under five hours between 15 June 2026 and 3 May 2027.

The journey will finally culminate on Sunday, 13 June 2027, when thousands of runners are expected to line up for the historic 100th edition of the Comrades Marathon.

The 2027 race will represent a remarkable moment for the legendary South African ultramarathon. For more than a century, the Comrades Marathon has captured the imagination of runners and spectators with its extraordinary test of endurance, determination and human spirit. Its centenary edition will celebrate the generations of athletes who have faced its demanding roads, conquered its challenges and helped build one of the world's most respected endurance events.

For runners dreaming of becoming part of this historic occasion, the road to Comrades 2027 is now clearly marked. From the opening of entries in August 2026 to race day in June 2027, every deadline will matter.

The Greatest Story Ever Run is preparing for its most historic chapter yet.

American sprint standout Sam Blaskowski is taking steps toward an international future with Poland after uncovering a powerful connection to his family's ancestral homeland.

The 23-year-old sprinter, who has established himself as one of the fastest Americans of his generation with a personal best of 9.89 seconds in the 100 metres, has begun the process of obtaining Polish citizenship with the aim of eventually representing Poland in international competition.

Blaskowski's connection to the country traces back through his great-grandparents, Franciszek and Julian Błaszkowski, who emigrated from Poland to the United States in 1905. Their journey more than a century ago has now opened an unexpected new chapter for their descendant, whose athletic ambitions could soon carry the Błaszkowski name back onto the international stage under Polish colours.

The sprinter has already received support from the Polish Athletics Association as he works through the citizenship and eligibility process. Should his transfer of allegiance be completed, Blaskowski could become a significant addition to Poland's sprint programme.

His credentials certainly make the prospect an exciting one. In addition to his sub-10-second speed over 100 metres, Blaskowski owns a personal best of 19.93 seconds in the 200 metres, demonstrating the kind of versatility that could prove valuable both individually and in Poland's 4x100m relay squad.

For Blaskowski, however, the move is about more than simply changing national colours. It represents an opportunity to reconnect with his family's heritage while pursuing his ambitions at the highest level of the sport.

With his sights set on becoming part of Poland's international sprint team and competing for relay medals, Blaskowski's journey from discovering his Polish roots to potentially representing the country of his ancestors could become one of the most fascinating allegiance stories in world athletics.

A century after Franciszek and Julian Błaszkowski left Poland for America, their family's story may now be coming full circle—this time at full sprint.