A 10-Minute Run Does Your Heart Good

man and woman running outside fitnessYou don’t have to be a marathoner to reap the health benefits of running. A recent Iowa State University study, published in the Journal of the American College of Cardiology, found that running for just 5 or 10 minutes a day can reduce your risk of heart disease.

Researchers followed more than 55,000 adults for 15 years to measure the benefits of running, according to DC (Duck-chul) Lee, lead author of the study and an assistant professor of kinesiology at Iowa State University. Lee stated “runners were 45 percent less likely to die from heart disease or stroke than non-runners, regardless of their running distance, duration or speed.”

“Most people say they don’t have time to exercise…but I think most everyone can find 5 to 10 minutes per day to run for the health benefits,” Lee said. For more about the study, watch the video at www.news.iastate.edu/news/2014/07/28/runningmortality.

Looking for other quick ways to get fit? Check out ISU Extension’s “Quick Fit,” a program of exercises you can complete in only 15 minutes a day, 5 days a week: store.extension.iastate.edu/Product/EDC247.

Just ‘Tri’ It

Training for a triathlon is one way to add variety to your workout routine. A triathlon consists of swimming, biking, and running. You don’t have to be a star athlete; triathlons come in all shapes and sizes, from the sprint-distance triathlon to the Ironman distance. If you’re motivated and do the training, you can cross the finish line.

There are many small, local sprint-distance triathlons that are great for your first experience. Contact a local sporting goods store or running club to see if they have a list of races in your area. If you don’t want to complete the entire race, organize a relay.

For more information about triathlons, visit BeginnerTriathlete.com. For more information about sports nutrition, visit ISU Extension’s Eat to Compete Sports Nutrition website.

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