In August, 2014, the Journal of American College of Cardiology (JACC) published a study demonstrating the long-lasting health benefits of running for only five minutes each day. This new research suggests that even marginal changes in behaviour can lead to significant health benefits.
The JACC study shows that running for as little as five minutes per day has the same health benefits as running as much as 150 minutes per week. Daily, short, but intense runs reduce the risk of dying prematurely from cardiovascular disease by 45 per cent; they lower the risk of premature death from any cause by 30 per cent. This study joins many others that show even small improvements in diet and exercise habits can increase health and lifespan.
On the face of it, it sounds easy to run for five minutes every day. But if you think it through, even this little change to your daily schedule requires a big commitment. Acquiring the right apparel, choosing a place to run and fitting it into your daily schedule can make taking even a five minute run challenging.
Set yourself up for success by making a contract with yourself to run once per week, on the same day and at the same time. Once you've established this pattern, you'll likely be successful at increasing the frequency of your runs until they become a daily habit.
The power to reshape your life doesn't lie in the resolve to make major changes. Instead, commit to doing one small thing differently, and watch how significantly everything else can change. Make a plan to run just five minutes per day, and you'll be amazed by the results.
