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.

The future of American distance running may have just announced itself.

Luke Surface, an 8th-grade student-athlete from North Raleigh Christian Academy in Raleigh, North Carolina, delivered a performance that stunned the track and field community after taking on some of the nation’s best high school runners at Nike Outdoor Nationals.

Competing at the legendary Hayward Field in Eugene, Oregon — one of the most iconic venues in American distance running — Surface lined up in the boys championship 5,000 meters against a field dominated by high school seniors, including several athletes preparing to compete at the NCAA Division I level.

Despite being one of the youngest runners in the race, the 14-year-old held his own against the elite competition, finishing eighth in an incredible 14:25.88. The performance set a new national middle school record, averaging approximately 4:39 per mile for more than three miles.

That kind of time is fast enough to win many high school state championships across the United States and meets qualifying standards for several major NCAA Division I conference competitions — a remarkable achievement for a runner who has not yet entered high school.

But Surface’s historic 5,000m performance was only the latest chapter in a season filled with record-breaking moments.

Earlier in May, he clocked 8:52.03 for 3,200 meters at the NCISAA Division I State Championships in North Carolina, breaking another national middle school record. His converted two-mile time of 8:55.12 surpassed the previous world-best mark for a 14-year-old age group, previously held by Vincent Recupero.

During the previous cross-country season, Surface also made headlines when he ran 15:12 at the adidas XC Challenge, finishing second while competing against runners who were several years older.

Across cross country, two miles, and the 5,000 meters, Surface has continued to prove that his talent is far beyond his age group. While he still has four years of high school competition ahead before reaching the college level, his performances have already placed him among the most exciting young distance runners to watch.

The American high school 5,000-meter record currently stands at 13:32, set by Lex Young in 2023 — a mark Surface is not yet close to challenging. However, his remarkable progression at such a young age has caught the attention of the running world, with many eager to follow how far his extraordinary journey can go.

For now, Luke Surface remains an eighth grader rewriting the record books — and his story is only beginning.

DOHA, Qatar – Ethiopian distance running is once again making a powerful statement on the global stage. Following the Doha Diamond League meeting, Ethiopia has achieved a remarkable clean sweep of the women's 3000m/5000m standings, occupying all eight leading positions in one of the most competitive disciplines in world athletics.

Leading the charge is Likina Amebaw, who sits comfortably at the top of the rankings with 22 points. Close behind is fellow Ethiopian star Freweyni Hailu on 14 points, while Medina Eisa occupies third place with 12 points. The dominance continues through the rest of the leaderboard, with Senayet Getachew, Hawi Abera, Aleshign Baweke, Marta Alemayo, and Bernesh Dessie completing an extraordinary Ethiopian monopoly of the standings.

The achievement highlights Ethiopia's exceptional depth in women's distance running, where a new generation of athletes continues to emerge and challenge for global honours. Rather than relying on a single standout performer, Ethiopia has assembled a formidable squad capable of controlling races and collecting points across multiple Diamond League meetings.

While the current standings paint a picture of complete Ethiopian supremacy, the battle for the Diamond League title is far from over. Several meetings remain on the road to the season finale, leaving plenty of opportunities for rivals to close the gap and for positions within the Ethiopian contingent to shift dramatically.

For now, however, the spotlight belongs firmly to Ethiopia. The East African powerhouse has transformed the women's 3000m/5000m standings into an all-Ethiopian affair, sending a clear message to the rest of the world that the race for Diamond League glory will likely run through Addis Ababa.

The question now is whether Likina Amebaw can maintain her advantage and finish the season as the overall leader, whether Freweyni Hailu or Medina Eisa can mount a successful challenge, or whether another athlete will produce a late-season surge to rewrite the script.

One thing is certain: the road to the Diamond League Final promises a fascinating battle among some of the finest distance runners on the planet.

Kenyan athletics superstar and world champion Beatrice Chebet has officially entered a beautiful new chapter in her life after welcoming a baby boy.

The 26-year-old track sensation, born on 5 March 2000, has built a remarkable legacy as one of the greatest distance runners of her generation. Chebet is a world record holder in the 5000m, 10,000m and road 5km, with a career decorated by historic victories on the biggest stages.

She made history at the 2024 Summer Olympics by winning gold medals in both the 5000m and 10,000m, before achieving the same remarkable double at the 2025 World Athletics Championships. Her medal collection also includes a 5000m silver medal at the 2022 World Athletics Championships and bronze at the 2023 World Athletics Championships.

Beyond the track, Chebet has also dominated cross country, becoming a three-time world champion after winning the junior title in 2019 and senior titles in 2023 and 2024. She has also claimed major 5000m victories at the 2018 World U20 Championships, 2022 Commonwealth Games and the 2022 African Championships in Athletics.

Now, the Kenyan star is celebrating a different kind of milestone — becoming a mother.

Sharing the joyful news, Chebet introduced her newborn son with a heartfelt message filled with love and excitement:

“Tiny hands, tiny feet, and a love so big! A beautiful new chapter begins. Welcome to our world our sweet little baby boy!”

The arrival of her son marks a special moment away from competition, as the world champion embraces motherhood while carrying the pride of a nation that has watched her achieve greatness.

Messages of congratulations have poured in from fans and the athletics community, celebrating the new chapter for one of Kenya’s most successful athletes.

As Beatrice Chebet adds motherhood to her list of remarkable achievements, the champion now begins a new journey filled with love, joy, and unforgettable moments with her baby boy. 

Jake Wightman delivered a masterclass in championship racing as he surged to the men's 800m title at the UK Athletics Championships, holding off a determined challenge from Ben Pattison in a thrilling finish.

In a race defined by patience, positioning, and precise execution, Wightman waited for the perfect moment to strike before unleashing his finishing kick down the home straight. The former world champion crossed the line in 1:45.40, just doing enough to edge Pattison and secure the national crown.

The contest lived up to expectations, bringing together two of Britain's finest middle-distance talents in a tactical battle where every move carried significance. With the pace controlled through the early stages, the field remained tightly packed, setting the stage for a dramatic final lap.

As the bell rang, the intensity immediately rose. Pattison looked poised to seize control and pushed hard in the closing metres, but Wightman's experience and race awareness proved decisive. Drawing on years of competing at the highest level, he maintained his composure under pressure and found the extra gear required to stay ahead when it mattered most.

The victory marks another significant chapter in Wightman's decorated career and serves as a timely statement of intent as the international season gathers momentum. More importantly, it showcased the qualities that have made him one of Britain's most respected middle-distance athletes — tactical intelligence, resilience, and an ability to deliver in the biggest moments.

For Pattison, the narrow defeat will provide encouragement rather than disappointment. His performance confirmed his growing status among Britain's elite 800m runners and highlighted the depth of talent currently thriving in the event.

But on this occasion, the spotlight belonged to Wightman. In a race where the margins were razor-thin, he executed his plan to perfection and walked away with the UK Athletics Championship title.

Remember the name Gout Gout.

At just 18 years old, the Australian sprint prodigy is already commanding global attention and fueling conversations about the future of track and field. In a sport constantly searching for its next superstar, Gout is rapidly emerging as one of the brightest talents the world has seen in years.

His latest statement came at the prestigious Ostrava Golden Spike meeting, where he stepped onto the track alongside some of sprinting's biggest names, including reigning world champion Noah Lyles. Far from being overwhelmed by the occasion, the teenager delivered a composed and confident performance, finishing third in the 150m in 14.96 seconds against two of the fastest athletes on the planet.

Yet impressive as that performance was, it is not the result that has the athletics community buzzing most.

Earlier this year, Gout stunned the sprinting world by clocking an astonishing 19.67 seconds for 200m, setting a new world Under-20 record. The performance instantly elevated him from promising prospect to genuine phenomenon.

What makes the achievement even more remarkable is the historical context. At the same age, Gout was faster than sprint legend Usain Bolt. Comparisons to the Jamaican icon are inevitable, not because records demand them, but because the raw numbers are impossible to ignore.

Of course, Gout's journey is only beginning. Like any young athlete, he still has room to grow, refine his craft, and gain valuable experience at the highest level. The road from teenage sensation to global champion is rarely straightforward.

But there is no denying the extraordinary potential that lies within him.

His speed, composure, and ability to perform under pressure have already marked him out as one of athletics' most exciting young stars. More importantly, he possesses the kind of talent that inspires belief that a new era of sprinting may be on the horizon.

The sport has always thrived on rivalries that capture the imagination of fans across the globe. With established champions such as Noah Lyles currently leading the way, the emergence of Gout Gout adds an intriguing new chapter to sprinting's future.

The next great rivalry may already be taking shape.

And one of its leading figures is still only a teenager.

For now, the message is simple: remember the name Gout Gout. The future is arriving faster than anyone expected.