Ilan & Stephen
Mar 7, 2025
What if just 10 minutes of running per day—or one mile—could meaningfully improve your health? Research suggests that even this small, manageable commitment offers serious benefits.
Most of us aren't moving enough
We built the Running Weather app and created this platform because we believe in the physical and mental health benefits of exercise and have found running to deliver the most value for our personal lives. Our goal was to remove a barrier (the weather) for realizing those benefits.
It won’t come as a surprise that most Americans aren’t getting enough exercise. According to the Centers for Disease Control and Prevention (CDC), only about 23% of adults meet the recommended weekly physical activity guidelines. That’s 150 minutes of moderate-intensity aerobic exercise, plus two strength training sessions per week.
But what if you didn’t need to worry about hitting those numbers? What if just 10 minutes of running per day—or one mile—could meaningfully improve your health? Research suggests that even this small, manageable commitment offers serious benefits.
The Science: What 10 Minutes of Running Can Do
Studies have consistently shown that even short bursts of exercise can improve cardiovascular health, boost mental well-being, and increase lifespan. A 2014 study published in the Journal of the American College of Cardiology found that running just 5 to 10 minutes a day at slow speeds (under 6 mph) was associated with a 30-40% lower risk of cardiovascular-related death.
Beyond longevity, running improves heart function, strengthens bones, and enhances metabolic health. Even a brief run triggers endorphin release, helping to combat stress, anxiety, and depression. Unlike high-intensity workouts that can feel daunting, a short daily run is both achievable and sustainable.
Overcoming Common Barriers to Exercise
Many people avoid exercise for common reasons: lack of time, motivation, or a feeling that workouts must be long and intense to be effective. Running one mile a day eliminates these obstacles.
Too busy? Ten minutes is shorter than most social media scrolling sessions.
Too expensive? Running requires nothing but a decent pair of shoes.
Not fit enough? Start with a slow jog or run-walk intervals.
The key is consistency. Unlike infrequent, all-out workouts that leave you exhausted, a short daily run builds fitness steadily without overwhelming your schedule.
The Psychological and Social Benefits
Running isn’t just about physical health—it’s also a powerful tool for mental well-being. Research from Harvard Medical School shows that even short runs reduce stress hormones like cortisol while increasing dopamine and serotonin, the brain’s “feel-good” chemicals.
Additionally, running can foster community. Whether joining a local running group or simply tracking progress on an app, the social aspect keeps people motivated. Even running solo offers a sense of achievement—something as simple as a daily streak can build confidence and resilience.
Small Steps, Big Impact
The beauty of running just 10 minutes a day is its accessibility. Unlike long gym sessions or complex workout plans, this habit is simple: lace up, step outside, and go. Over time, those minutes add up—52 hours of running in a year.
And the best part? Once you start, you might just find yourself running longer. But even if you don’t, you’ll still reap the benefits.