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20 Benefits Of Running 30 Minutes A Day

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Discover the 20 Benefits Of Running 30 Minutes A Day.

Running is a complex and coordinated process that involves the whole body. Every human being runs differently, but certain general aspects of running movements are common.

Foot races are athletic competitions to determine which of the competitors runs a certain distance in the shortest time.

There are world championships in foot races, including the Olympic Games and the World Championships in Athletics.

20 Benefits Of Running 30 Minutes A Day


Some terms and definitions

The race

• It is executed as a sequence of alternating steps of the two (legs).

• Each stride can be divided into three phases: support, momentum, and recovery.

• Support and momentum occur when the foot makes contact with the ground.


• Recovery occurs with the foot in the air. Because when running only one foot is on the ground, there is always one leg in recovery while the other goes through the stance and momentum phases.

• For an instant, as the runner jumps, both legs are in recovery.

b.- The impulse

• The support phase quickly transitions to the impulse phase.

• The knee of the driving leg is extended, as well as the corresponding hip; in such a way that the toes maintain contact with the ground at the moment that said leg is behind the body.

• The foot pushes back and down creating a diagonal force vector, which is an efficient running style, points directly to the runner’s center of gravity.

• Because the diagonal vector has a vertical component, the push phase also provides support against gravity and can be considered as an extension of the stance phase.

• During the push, the foot can also be extended by flexing the soleus and gastrocnemius muscles of the calf. In some running styles, such as long-distance running, the feet “crawl” (stay close to the ground), keeping the ankles more or less rigid during the push.

• Because the knee straightens, although not completely, most of the driving force comes from the quadriceps muscle group.


• In others, you get additional strength from the calves, which extend the foot for added momentum. This movement is observed in the sprint race (English: “transpire”; Argentina, Paraguay: “pique”).

c.- Recovery

• When the toes of the driving foot lose contact with the ground, the recovery phase begins.

• During this, the hip flexes, rapidly pushing the knee forward.

• The movement of the lower leg is due much more to the forces transmitted from the upper part of the leg than to the action of the muscles.

• As the knee moves forward, it exerts a twisting torque (rotational force, “torque”) on the lower leg through the knee, causing the leg to jerk upward.

• The height to which the leg is lifted can be controlled at the will of the runner, with more or less muscular force.

• In the last stage of recovery, the hip reaches maximum flexion, then the leg is passively straightened, the knee reaches its greatest extension (although not the maximum).

• Note that during this leg extension and hip flexion, the femoral and buttock muscles need to be stretched rapidly. When muscles are stretched, they respond by contracting reflexively. Recovery ends when the foot touches the ground, moving into the stance phase.


Meanwhile, jogging is a form of physical activity that is done casually so as not to rush. As a result, here is the discussion on how running is as good as it is beneficial for health.

Health benefits of running 30 minutes a day

1.- Increases stamina

• Several studies have shown that, through our behavior, running regularly can help the body gain greater endurance. Why not run?

• Running for long periods is not recommended because lactic acid will be produced which will make the body feel tired. Therefore, when it is done in this way, it will cause damage even harmful effects to the body.

• On the other hand, when jogging, the heart will work much better because lactic acid produces less, but produces more energy.

2.- Regular exercise

• By running, we can see how someone will recover.

• Meanwhile, running 30 minutes a day will lead to a faster recovery than normal people.

• However, reckless jogging causes the disease deep down (or is often referred to as inflammatory bowel disease).


3.- Treatment of patients with HIV

• HIV patients are advised not to engage in difficult activities or go to bed rest.

• However, you must do regular activities and jogging is the best option for these activities.

• Running 30 minutes a day in HIV patients will make the lungs move continuously.

• Thus, protected from lung disease and improves oxygen supply to the brain.

4.- Cardiovascular treatment

• Running is an important part of treating hypertension or other cardiovascular diseases, which does not involve jogging when there is excess lactic acid.

• The enlargement of the heart muscle will function normally and pump blood better than the heart. Don’t jog regularly.

5.- Prevents metabolic diseases

• Metabolic disease is a disease that comes from waste products like lactic acid.


• Meanwhile, running regularly or 30 minutes a day does not cause an anaerobic process but an effect on the muscles of the blood vessels that have developed.

• As a result, jogging removes metabolic junk faster than normal.

6.- Helps to repair joint flexibility

• Running can help patients with joint disorders such as osteoarthritis, rheumatoid arthritis, or other joint diseases.

• This can occur because joint fluid used continuously will grow faster as well as the body’s metabolic rate, this happens to people with a regular jog.

7.- Serves for geriatric patients

• Running regularly is the best investment in old age, where the body will experience a peak state in the productive period.

• Also, the decline to normal in old age will reach the midpoint, so that in old age the body is not overwhelmed by overcoming problems due to inhibition of normal cell regeneration.

8.- Improves cognitive purpose

• Cognition consists of various components that function as memory, thinking, or understanding.

• When running, the blood vessels would have been better at delivering blood, so the brain receives a maximum blood supply which leads to better brain oxygenation.


• With good conditions of oxygenation of the brain, then the training process in the brain is more active so that the brain gets the maximum energy to do the work every day

9.- Benefits of running for Diabetes Mellitus

• Sports, especially jogging, can increase blood flow.

• As already explained above, it is essential in the formation of energy.

• The energy that is formed from the glycolysis process where glucose is broken down into energy.

• When jogging, the pancreas works to release insulin and will help it work so that the pancreas becomes more responsive in a glucose rearrangement.

10.- Benefits of running for weight loss

• For people who are obese or overweight it is very difficult to do activities, especially with exercise.

• Running may be the first option in terms of helping obese patients lose weight in addition to the diet that has been established.


• Running most of the movement is a movement that is simple and easy to do, but involves high consumption of fat.


11.- Benefits of running for cholesterol

• Many paradigms establish people who thought that cholesterol is closely related to obesity or being overweight, but these are only a handful of myths.

• Cholesterol is a fat obtained from food, fat can circulate in the blood and cannot be stored in the blood due to certain factors that can be obtained from genes.

• Running with simple and casual movements that show sports that can be done for a long time, so that the burning of fat in the body will increase the lead in lowering blood cholesterol and prevent various dangers of many diseases.

12.- Improve the respiratory system

• By playing sports regularly, you will increase more than your maximum lung capacity to exercise briefly and perform regularly (for example, running, playing soccer, or other sports that require maximum muscle movement).

• More benefits of that, lactic acid produces less when jogging, makes the body fitter than other sports.

13.- Improves harmony

• In the genital system glycolysis is required to produce enough energy for intercourse, with regular jogging all aspects of the body’s blood vessels are capable of reaching the periphery of the body.

• With more oxygen in the tissues, the maximum process of formation of said reconditioning protein to produce sperm or semen will be produced optimally, so that when the process of looking for the egg, the sperm will not immediately run out of energy as a result of the Previous process. It is carried out from the body to the fullest.

14.- Helps reduce stress

• In some studies, it was found that running regularly with our body actively disperses dopamine, this hormone functions to reduce cellular stress that occurs after daily activities.


• Dopamine itself works as a growth hormone reactor in enlarging organs like muscles, lungs, lungs, etc., to achieve maximum functionality after regular exercise.

15.- Helps to overcome phobias

• Phobias can be treated with epinephrine pathways that heal when we jog regularly.

• Epinephrine is a hormone that works in terms of inducing fear for our regular body to jog.

• In addition, the body will routinely receive fear by induction that the body is completing the fear automatically, causing the sensitivity to some object that you mentioned that fear will be reduced.

16.- Benefits of running for arrhythmia

• The electrical devices contained in the heart have rules like the railways, where if there are cars that are inactive or very active they will affect other wagons or some cases with different schedules, it is called arrhythmia.

• Meanwhile, doing sports or exercise has a long period to do, it caused the electrolyte in the body to continue to be used, and the heart becomes more regular use of an electrolyte that causes the flow of electricity to return to induction initial.

17.- Collaborate in the drug rehabilitation process

• Patients using the drug are advised to add jogging every day during rehab, in which running will distribute many hormones such as dopamine and epinephrine, and will also make blood flow more orderly and optimal.

• Both of the bodies mentioned above need in terms of drugs, where dopamine receptor drug users in the brain are already occupied by drugs that normally release dopamine that will move freely in the blood and occupy parts of the body that are not needed.


• As a result, the condition is called euphoria (the body getting an overloaded supply of dopamine).

In the above conditions, if you do not get the drug, that person groans in pain, in this case, jogging is very helpful in diverting drugs and regulating the hormone dopamine, which is produced by the drug.

18.- Benefits of running for digestion

• Digestive problems that can be solved by jogging regularly are anorexia nervosa.

• Research conducted in the Indian state exactly Delhi achieves patients with anorexia nervosa (an eating disorder characterized by refusal to maintain a healthy weight and excessive fear of weight gain due to distorted self-image).

• When jogging, regularly the nervous system that is on the tongue, the papillae will be more sensitive than normal due to the saliva that is constantly and in large volumes produced when jogging regularly.

19.- Control electrolyte disorders

• Electrolyte disturbances are obtained through a variety of diseases such as diarrhea, etc., several studies have shown by jogging regularly, the body will regulate the electrolyte in the tissue that is used continuously so that when the condition becomes dehydrated, the body will have the same durability built up through regular jogging.

20.- It’s a fun exercise

• For all these reasons, running is fun.

• The best time to run is during the early hours of the morning as the air is still fresh. Also, that’s the best way your body can start work, metabolic system, and general ignition systems.


• So the best place is to run around the garden, the street, or a specific place to run in your city. Also, you can invite your friends, family, brother-sisters, your lovers or anyone to run together.

Meanwhile, running is a cheap sport where all you need is your body and your will. Therefore, the best duration for jogging is at least 30 minutes per day.

That’s 30 minutes is the most ideal duration for running. 30 minutes is not too long or too short.

It is a balancing exercise so that your body is not so tired. As a result, you will get perfect results or benefits when running.

Although running is a simple sport and does not require any of the tools of the sport, it can cause serious side effects on the body such as sprains, cramps, and paralysis if the sport is not performed routinely and is performed by force.

Therefore, jog for at least 30 minutes a day and you will personally feel the benefits that can be given by this simple exercise. Meanwhile, running is simple, but it has the correct benefits for the body. So, stay healthy and happy.

Difference between walking and running

• In walking, one foot is always in contact with the ground, the legs remain in a relatively extended posture, and the center of gravity is located over the legs.


• In comparison, during the race human beings jump from one leg to the other. Each jump raises the center of gravity during takeoff and lowers it during landing.

In the middle of the arc traced by the displacement, both feet are in the air.

This continuous rise and fall of body weight produce an enormous expenditure of energy to overcome gravity and to absorb the impact of the fall.

• The action of running involves the use of more energy than walking for the same distance, and running is a less efficient means of locomotion considering the calories consumed, although it is faster.

Injuries that can occur while running

Being a high-impact activity, running is associated with several injuries. The most commons are:

• The “runner’s knee” (knee pain), is a pain in the shins, muscle stretches especially in the hamstrings.

• Runner’s Nipple represented by pain in the nipple, due to friction.


• Ankle sprain.

• Iliotibial band syndrome.

• Achilles tendon inflammation.

• Some stress fractures occur when runners are subjected to high-volume or high-intensity training regimens.

The most common injuries are caused by excessive practice. When you do not have the proper rest, you run the risk of repetitive stress on the tissues since we do not allow them to recover, in addition to poor style or muscle imbalances, factors that combined, in turn, cause many of the injuries cited above.

• In general, it is possible to reduce the possibility of these injuries developing by warming up beforehand, wearing suitable running shoes, improving running style, practicing strengthening exercises, and adequate rest.

It is endorsed by the athletic and scientific communities that all of these factors can help minimize the occurrence or recovery of injuries.

• Another injury prevention method that is commonly recommended in the athletic community is stretching, but it is controversial. Medical writings on the subject have failed to establish a consensus on its effectiveness.


• Some studies even conclude that it does not help at all. A 2002 systematic review of 27 approved studies concluded that there is insufficient evidence to support the claim that stretching is effective in preventing injury or reducing pain.

Those in the athletic community believe that the reason for the controversy is that the study methods are inconsistent, and the failure to establish adequate controls and determine adequate stretching methods; and that stretching is indeed helpful, or at least harmless.

We hope the article on the benefits of running 30 minutes every day has been of help to you.

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