{"id":34569,"date":"2021-12-09T17:19:53","date_gmt":"2021-12-09T17:19:53","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=34569"},"modified":"2025-10-29T19:57:48","modified_gmt":"2025-10-29T19:57:48","slug":"running-20-minutes-a-day","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/running-20-minutes-a-day\/","title":{"rendered":"Running 20 Minutes A Day: Pros, Cons, And Tips For Getting Started"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/running-20-minutes-a-day\/#Pros_Of_Running_For_20_Minutes_A_Day\" >Pros Of Running For 20 Minutes A Day<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/running-20-minutes-a-day\/#Youll_Burn_Calories_And_Lose_Weight\" >You&#8217;ll Burn Calories And Lose Weight<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/running-20-minutes-a-day\/#How_Much_You_Weigh\" >How Much You Weigh<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/running-20-minutes-a-day\/#How_Long_You_Run\" >How Long You Run<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/running-20-minutes-a-day\/#The_Terrain_You_Run_On\" >The Terrain You Run On<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/running-20-minutes-a-day\/#Your_Diet\" >Your Diet<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/running-20-minutes-a-day\/#Youll_Improve_Your_Cardiovascular_Health\" >You&#8217;ll Improve Your Cardiovascular Health<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/running-20-minutes-a-day\/#Youll_Reduce_Stress_Levels\" >You&#8217;ll Reduce Stress Levels<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/running-20-minutes-a-day\/#Youll_Live_Longer\" >You&#8217;ll Live Longer<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/running-20-minutes-a-day\/#Youll_Be_More_Motivated\" >You&#8217;ll Be More Motivated<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/running-20-minutes-a-day\/#Cons_Of_Running_For_20_Minutes_A_Day\" >Cons Of Running For 20 Minutes A Day<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/running-20-minutes-a-day\/#You_Could_Injure_Yourself\" >You Could Injure Yourself<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/running-20-minutes-a-day\/#Its_Not_A_Great_Form_Of_Exercise_For_Everyone\" >It&#8217;s Not A Great Form Of Exercise For Everyone<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/running-20-minutes-a-day\/#Running_In_Bad_Weather_Can_Be_A_Challenge\" >Running In Bad Weather Can Be A Challenge<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/betterme.world\/articles\/running-20-minutes-a-day\/#It_Takes_Time_To_Adapt\" >It Takes Time To Adapt<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/betterme.world\/articles\/running-20-minutes-a-day\/#Tips_For_Running_Safely_And_Effectively\" >Tips For Running Safely And Effectively<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/betterme.world\/articles\/running-20-minutes-a-day\/#Proper_Form_For_Running_To_Avoid_Injury\" >Proper Form For Running To Avoid Injury<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/betterme.world\/articles\/running-20-minutes-a-day\/#How_To_Change_Your_Diet_To_Get_The_Best_Results_From_Running_20_Minutes_A_Day\" >How To Change Your Diet To Get The Best Results From Running 20 Minutes A Day<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/betterme.world\/articles\/running-20-minutes-a-day\/#Eat_Less_Sugar\" >Eat Less Sugar<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/betterme.world\/articles\/running-20-minutes-a-day\/#Eat_Less_Sodium\" >Eat Less Sodium<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/betterme.world\/articles\/running-20-minutes-a-day\/#Hydrate\" >Hydrate<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/betterme.world\/articles\/running-20-minutes-a-day\/#Eating_Fat_Does_Not_Make_You_Fat\" >Eating Fat Does Not Make You Fat<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/betterme.world\/articles\/running-20-minutes-a-day\/#Eat_More_Protein\" >Eat More Protein<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/betterme.world\/articles\/running-20-minutes-a-day\/#Dont_Avoid_Carbs\" >Don&#8217;t Avoid Carbs<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-25\" href=\"https:\/\/betterme.world\/articles\/running-20-minutes-a-day\/#Use_Fibrous_Fruits_And_Vegetable_To_Increase_Satiety\" >Use Fibrous Fruits And Vegetable To Increase Satiety<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-26\" href=\"https:\/\/betterme.world\/articles\/running-20-minutes-a-day\/#Be_Aware_Of_Your_Calorie_Intake\" >Be Aware Of Your Calorie Intake<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-27\" href=\"https:\/\/betterme.world\/articles\/running-20-minutes-a-day\/#Why_Sleep_Matters_Even_When_Youre_Running_20_Minutes_A_Day\" >Why Sleep Matters, Even When You&#8217;re Running 20 Minutes A Day<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-28\" href=\"https:\/\/betterme.world\/articles\/running-20-minutes-a-day\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Running is one of the most popular forms of exercise, but it can be intimidating to get started. There are many benefits to running, but there are also some risks and challenges you should know about before you begin. Today we&#8217;ll talk about these pros and cons so that you can make an informed decision about whether or not this is something worth trying for yourself.<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2569&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Running_20_Minutes_A_Day\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/treadmill.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Pros_Of_Running_For_20_Minutes_A_Day\"><\/span><strong>Pros Of Running For 20 Minutes A Day<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">There are plenty of reasons to <a href=\"https:\/\/betterme.world\/articles\/running-10-miles-a-week\/\">start running<\/a>, even if you only have time for a short jog every day. Here are some of the top benefits:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Youll_Burn_Calories_And_Lose_Weight\"><\/span><strong>You&#8217;ll Burn Calories And Lose Weight<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">One of the main benefits of running is that it&#8217;s a great way to burn calories and lose weight. If you run for 20 minutes per day, you can expect to burn around 100 calories. Over time, this can add up to a significant amount of weight loss (<\/span><a href=\"https:\/\/www.health.harvard.edu\/diet-and-weight-loss\/calories-burned-in-30-minutes-for-people-of-three-different-weights\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Your actual running 20 minutes a day for weight loss depends on a few factors such as:<\/span><\/p>\n<ul>\n<li>\n<h4><span class=\"ez-toc-section\" id=\"How_Much_You_Weigh\"><\/span><strong>How Much You Weigh<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Your current weight is a huge factor in how many pounds you will lose <a href=\"https:\/\/betterme.world\/articles\/running-6-miles\/\">running for 20 minutes<\/a> a day. A heavier person burns more calories per pound than a lighter person.<\/span><\/p>\n<ul>\n<li>\n<h4><span class=\"ez-toc-section\" id=\"How_Long_You_Run\"><\/span><strong>How Long You Run<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">The longer you run, the more calories you burn (obviously!). The 100 calorie estimate above is for an average-sized runner who jogs at about 8 minute mile pace for 20 minutes. If you are larger or smaller than average, or your pace will likely be slower or faster than 8 minute miles, so this number should be adjusted accordingly.\u00a0<\/span><\/p>\n<ul>\n<li>\n<h4><span class=\"ez-toc-section\" id=\"The_Terrain_You_Run_On\"><\/span><strong>The Terrain You Run On<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">The terrain you run on also impacts how many calories you burn. Running uphill uses more energy, as does running on sand or a treadmill (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3707880\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ul>\n<li>\n<h4><span class=\"ez-toc-section\" id=\"Your_Diet\"><\/span><strong>Your Diet<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">What you eat also impacts how many calories you burn. If you are eating more than you need, to maintain your weight, then running won&#8217;t result in weight loss.<\/span><\/p>\n<p><em><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/tips-on-running-a-mile\/\">Tips On Running A Mile: How To Run Fast Without Feeling Winded Or Stopping?<\/a><\/em><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2569&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Running_20_Minutes_A_Day\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/Treadmill-Women-Men-Mood-Banner-3.png\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Youll_Improve_Your_Cardiovascular_Health\"><\/span><strong>You&#8217;ll Improve Your Cardiovascular Health<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Running is one of the best exercises for your cardiovascular health. It strengthens your heart and improves your overall circulation. This can help reduce your risk of heart disease and other health conditions (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4131752\/\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Youll_Reduce_Stress_Levels\"><\/span><strong>You&#8217;ll Reduce Stress Levels<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Exercising is a great way to reduce stress levels, and running is no exception. When you&#8217;re stressed out, your body releases hormones like cortisol that can have harmful effects on your health. By running daily, you can help keep these hormone levels in check (<\/span><a href=\"https:\/\/adaa.org\/understanding-anxiety\/related-illnesses\/other-related-conditions\/stress\/physical-activity-reduces-st\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Youll_Live_Longer\"><\/span><strong>You&#8217;ll Live Longer<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Studies have shown that people who run regularly tend to live longer than those who don&#8217;t. This is likely due to the many health benefits of running listed above. If you want to live a long, <a href=\"https:\/\/betterme.world\/articles\/run-5-miles-a-day\/\">healthy life<\/a>, running is a great way to achieve that goal (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4131752\/\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Youll_Be_More_Motivated\"><\/span><strong>You&#8217;ll Be More Motivated<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Running shorter distances often is a great way to build up your confidence and motivation. Once you start to see how good it feels to run even a short distance, you may be more motivated to increase your running efforts.<\/span><\/p>\n<p><strong>If you wish to cinch your waist, tone up your bat wings, blast away the muffin top \u2013 our fitness app was created to cater to all your needs! <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Running_20_Minutes_A_Day\">BetterMe won\u2019t give excess weight a chance<\/a>!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2569&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Running_20_Minutes_A_Day\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/somatic-mental.png\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Cons_Of_Running_For_20_Minutes_A_Day\"><\/span><strong>Cons Of Running For 20 Minutes A Day<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">While there are many <a href=\"https:\/\/betterme.world\/articles\/running-4-miles\/\">benefits to running<\/a>, there are also some potential drawbacks that you should be aware of. Here are the top cons:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"You_Could_Injure_Yourself\"><\/span><strong>You Could Injure Yourself<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Running can be dangerous if you&#8217;re not careful. If you&#8217;re not in good shape, you could injure yourself while running. And even if you&#8217;re in good shape, it&#8217;s still possible to get injured. Make sure you take the time to learn about proper running techniques so you can avoid injuries while out on the road (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4338213\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Its_Not_A_Great_Form_Of_Exercise_For_Everyone\"><\/span><strong>It&#8217;s Not A Great Form Of Exercise For Everyone<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Not everyone is well suited to run as their primary form of exercise. In some cases, it may be better to find another form of exercise that works better for you. If you have joint pain or other physical limitations, <a href=\"https:\/\/betterme.world\/articles\/how-to-start-running-at-50\/\">running<\/a> might not be the best choice for you.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Running_In_Bad_Weather_Can_Be_A_Challenge\"><\/span><strong>Running In Bad Weather Can Be A Challenge<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Running in extreme weather conditions like rain and snow can be dangerous and uncomfortable at times. It&#8217;s usually best to wait until nicer weather before going out for a jog. Running on a treadmill 20 minutes a day can be a great option when the weather is not good.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"It_Takes_Time_To_Adapt\"><\/span><strong>It Takes Time To Adapt<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Your first few runs can feel difficult, especially if you&#8217;re out of shape or haven&#8217;t done much running in the past. You should give yourself time to adjust and work your way up gradually. Many people like starting with 5-minute jogs and increasing their times by 5 minutes each day until they reach their goal distance (which is usually between 3 and 20 minutes, depending on your goals).<\/span><\/p>\n\n    <section class=\"ad-select-gender\">\n        <div class=\"ad-select-gender-wrapper\">\n            <img class=\"ad-select-gender-image\" alt=\"MaleImage\" decoding=\"async\" width=\"200\" height=\"297\" src=\"https:\/\/betterme.world\/articles\/wp-content\/themes\/gridlove-child\/assets\/img\/ad\/MaleImage.webp\">\n    \n            <div class=\"ad-select-gender-text mobile-hide\">\n                <div class=\"ad-select-gender-desc\">Get your <span class=\"green f-600\">personal plan<\/span> according to your age and BMI<\/div>\n                <div class=\"ad-select-gender-title f-600\">\n                    Select your gender\n                <\/div>\n                <a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2196&utm_source=Blog&utm_medium=Blog&utm_campaign=Shortcod2\" class=\"btn-ad btn-green\" target=\"_blank\">Male<\/a>\n                <a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2196&utm_source=Blog&utm_medium=Blog&utm_campaign=Shortcod2\" class=\"btn-ad btn-green\" target=\"_blank\">Female<\/a>\n            <\/div>\n    \n            <img class=\"ad-select-gender-image\" alt=\"FemaleImage\" decoding=\"async\" width=\"200\" height=\"297\" src=\"https:\/\/betterme.world\/articles\/wp-content\/themes\/gridlove-child\/assets\/img\/ad\/FemaleImage.webp\">\n        <\/div>\n    \n        <div class=\"ad-select-gender-text desktop-hide mobile-block\">\n          <div class=\"ad-select-gender-desc\">Get your <span class=\"green f-600\">personal plan<\/span> according to your age and BMI<\/div>\n          <div class=\"ad-select-gender-title f-600\">\n            Select your gender\n          <\/div>\n          <a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2196&utm_source=Blog&utm_medium=Blog&utm_campaign=Shortcod2\" class=\"btn-ad btn-green\" target=\"_blank\">Male<\/a>\n          <a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2196&utm_source=Blog&utm_medium=Blog&utm_campaign=Shortcod2\" class=\"btn-ad btn-green\" target=\"_blank\">Female<\/a>\n        <\/div>\n    <\/section>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2569&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Running_20_Minutes_A_Day\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/04\/Collage-Walking-8-1.png\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Tips_For_Running_Safely_And_Effectively\"><\/span><strong>Tips For Running Safely And Effectively<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Running is a great way to burn calories, improve your cardiovascular health, and relieve stress (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4131752\/\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">). But it&#8217;s important to go about it in a safe and effective way in order to get the most out of your runs. Here are some tips for running safely:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">If you&#8217;re new to running, start small. Don&#8217;t try to run every day if you&#8217;ve never done it before. Start with one or two days per week instead.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pay attention to your body when you run. Stop immediately if something hurts or doesn&#8217;t feel right after the first few times that you go running. You could wind up injuring yourself if you don&#8217;t take care of this right away.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Drink plenty of water before, during, and after your run. This will help keep you hydrated and minimize the risk of injury.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stretch after your run. This will help prevent injury and improve flexibility (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC1250267\/\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Invest in a good pair of running shoes. Quality shoes can help reduce the risk of injury while you&#8217;re running.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">If possible, find a running buddy to help keep you motivated and accountable.\u00a0<\/span><\/li>\n<\/ul>\n<p><strong><em>Read More:\u00a0<\/em><\/strong><em><a href=\"https:\/\/betterme.world\/articles\/how-many-miles-should-i-run-a-day\/\">How Many Miles Should I Run A Day? Tips For Developing And Sustaining A Running Habit<\/a><\/em><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Proper_Form_For_Running_To_Avoid_Injury\"><\/span><strong>Proper Form For Running To Avoid Injury<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">When you&#8217;re just starting out,\u00a0 it&#8217;s important to learn the proper form for running. This will help keep you safe and prevent injury. Here are a few tips for good running form (<\/span><a href=\"https:\/\/www.marathontrainingacademy.com\/importance-posture-running\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Make sure your posture is correct. Keep your spine straight and your shoulders relaxed.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Avoid clenching your fists or tensing up your muscles. Try to relax as much as possible while you&#8217;re running.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Land on the middle of your foot, not your heel. This will help absorb shock and minimize the risk of injury.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your head up and look forward, not down at the ground. This will help you stay focused and avoid tripping over obstacles.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Breathe deeply and evenly throughout your run. Don&#8217;t hold your breath or panting heavily.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">If you&#8217;re running uphill, lean slightly forward to maintain your balance.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">If you&#8217;re running downhill, lean back and use your glutes and hamstrings to slow down.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Take short, quick steps when you run. This will help you move more efficiently.<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2569&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Running_20_Minutes_A_Day\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/Treadmill-Women-Smartphone-Banner-2.png\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_To_Change_Your_Diet_To_Get_The_Best_Results_From_Running_20_Minutes_A_Day\"><\/span><strong>How To Change Your Diet To Get The Best Results From Running 20 Minutes A Day<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">It&#8217;s important to know how to fuel your body for physical activity to get the <a href=\"https:\/\/betterme.world\/articles\/running-3-miles-a-day\/\">best results<\/a>. Here are some tips for changing your diet so you can become a better runner:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Eat_Less_Sugar\"><\/span><strong>Eat Less Sugar<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Cut back on sugars, especially soda and candy bars. Sugary foods give you an energy boost at first, but they can cause problems later on during or after long exercise sessions (<\/span><a href=\"https:\/\/www.hsph.harvard.edu\/nutritionsource\/carbohydrates\/carbohydrates-and-blood-sugar\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">). Incorporating healthier foods like fruits, vegetables, whole grains, lean meats, and fish into your diet is much better for overall health and fitness.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Eat_Less_Sodium\"><\/span><strong>Eat Less Sodium<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Cut back on salty junk food like chips too since it can lead to dehydration and other problems related to poor diet.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Hydrate\"><\/span><strong>Hydrate<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Drink water throughout the day instead of sugary drinks like soda to stay hydrated without ruining your progress.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Eating_Fat_Does_Not_Make_You_Fat\"><\/span><strong>Eating Fat Does Not Make You Fat<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">You might be surprised to learn that eating fat does not lead to <a href=\"https:\/\/betterme.world\/articles\/does-running-build-muscle\/\">weight gain<\/a>. In fact, it&#8217;s healthier for your body and can help you achieve better results from running too. Healthy fats like those that come from olive oil, nuts, avocados, flaxseeds, fish oil, and more are important for fitness (<\/span><a href=\"https:\/\/www.acefitness.org\/education-and-resources\/professional\/expert-articles\/5766\/the-importance-of-healthy-fats\/\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">). Make sure you get enough of them in your diet every day if possible.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2569&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Running_20_Minutes_A_Day\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/nutrition-2.png\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Eat_More_Protein\"><\/span><strong>Eat More Protein<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Protein can help you recover more quickly from tough <a href=\"https:\/\/betterme.world\/articles\/leg-workout-for-running\/\">workouts<\/a>, so it&#8217;s important to include some in your diet every day (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6142015\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">). Lean meats, poultry, fish, beans, legumes, nuts and seeds are great sources of protein.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Dont_Avoid_Carbs\"><\/span><strong>Don&#8217;t Avoid Carbs<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">You don&#8217;t need to avoid carbs if you want to stay healthy and fit. Eat them in moderation every day, especially complex carbs like whole grains. Some people find it helpful to eat some high-carb foods, like oatmeal or toast with peanut butter, about 30 minutes before they go for a run. This gives you energy that lasts through your workout without making you feel weighed down afterward (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5794245\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><strong>BetterMe is your fast-track ticket to a long-lasting weight loss! <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Running_20_Minutes_A_Day\">Tailor your fitness journey and maximize your results<\/a> with just a couple of swipes!<\/strong><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Use_Fibrous_Fruits_And_Vegetable_To_Increase_Satiety\"><\/span><strong>Use Fibrous Fruits And Vegetable To Increase Satiety<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Including fibrous fruits and vegetables in your diet can also help you feel more full after meals, which is important if you&#8217;re trying to lose weight or maintain a healthy weight while running. These foods digest slowly and keep you feeling satisfied for longer periods of time.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Be_Aware_Of_Your_Calorie_Intake\"><\/span><strong>Be Aware Of Your Calorie Intake<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">You should also know how many calories you&#8217;re eating every day and how that relates to the amount of exercise you do. You&#8217;ll probably need to eat less than before if you start running regularly because your body will burn through the food you consume more quickly than it used to. Be sure not to cut too much out of your diet though since this could affect your health and fitness goals negatively.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Why_Sleep_Matters_Even_When_Youre_Running_20_Minutes_A_Day\"><\/span><strong>Why Sleep Matters, Even When You&#8217;re Running 20 Minutes A Day<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Maintaining a healthy sleep schedule is important for anyone who wants to stay fit and healthy. This is even more true for athletes since a good night&#8217;s rest can optimize performance, speed up recovery after tough <a href=\"https:\/\/betterme.world\/articles\/how-to-stretch-before-running\/\">workouts<\/a>, and help you stay focused on the road or trail every day (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5385214\/\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">). Try going to bed at the same time each night and getting between seven and nine hours of uninterrupted sleep each night to feel your best before running 20 minutes a day.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2569&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Running_20_Minutes_A_Day\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/05\/Collage-Banner-somatic-exercices-2.png\" \/><\/a><\/p>\n<p><span style=\"font-weight: 400;\">Here are a few more tips for improving the quality and quantity of your sleep for optimal results:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Limit caffeine and alcohol intake before bedtime\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Make sure your bedroom is dark, quiet, and cool\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Avoid using electronic devices in bed\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Do some relaxation exercises or meditation before bedtime<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">These are all important things to keep in mind if you&#8217;re trying to get the most out of running for just 20 minutes each day. When you&#8217;re well-rested, you&#8217;ll find that it&#8217;s much easier to stick with a fitness routine and see results over time.<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2569&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Running_20_Minutes_A_Day\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/treadmill.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><strong>The Bottom Line<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Running 20 minutes a day is a great way to get started on your <a href=\"https:\/\/betterme.world\/articles\/running-2-miles-a-day-transformation\/\">fitness journey<\/a>. It&#8217;s not too overwhelming, and you&#8217;re likely to see results fairly quickly if you stick with it. Just be sure to follow a healthy diet, get enough sleep, and stay hydrated throughout the day for the best possible <a href=\"https:\/\/betterme.world\/articles\/will-running-burn-belly-fat\/\">experience<\/a>.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Running is one of the most popular forms of exercise, but it can be intimidating to get started. There are many benefits to running, but there are also some risks and challenges you should know about before you begin. Today we&#8217;ll talk about these pros and cons so that you can make an informed decision [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":82708,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[128,263],"tags":[],"coauthors":[45],"class_list":["post-34569","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-trainings","category-treadmill"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Running 20 Minutes A Day: Pros, Cons, And Tips For Getting Started - BetterMe<\/title>\n<meta name=\"description\" content=\"Does running 20 minutes a day really offer enough benefits to make it worth your time? This article discusses the pros and cons of running for just 20 minutes each day, as well as some helpful tips for beginners.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/running-20-minutes-a-day\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Running 20 Minutes A Day: Pros, Cons, And Tips For Getting Started\" \/>\n<meta property=\"og:description\" content=\"Does running 20 minutes a day really offer enough benefits to make it worth your time? This article discusses the pros and cons of running for just 20 minutes each day, as well as some helpful tips for beginners.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/running-20-minutes-a-day\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:author\" content=\"#\" \/>\n<meta property=\"article:modified_time\" content=\"2025-10-29T19:57:48+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/12\/cover-Running-20-Minutes-A-Day-1024x640.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1024\" \/>\n\t<meta property=\"og:image:height\" content=\"640\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"BetterMe\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"BetterMe\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"11 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/running-20-minutes-a-day\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/running-20-minutes-a-day\/\"},\"author\":{\"name\":\"BetterMe\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/4f45d45b585b422491b674f36ead5013\"},\"headline\":\"Running 20 Minutes A Day: Pros, Cons, And Tips For Getting Started\",\"dateModified\":\"2025-10-29T19:57:48+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/running-20-minutes-a-day\/\"},\"wordCount\":2053,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/running-20-minutes-a-day\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/12\/cover-Running-20-Minutes-A-Day.png\",\"articleSection\":[\"Trainings\",\"Treadmill\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Running is one of the most popular forms of exercise, but it can be intimidating to get started. There are many benefits to running, but there are also some risks and challenges you should know about before you begin. Today we'll talk about these pros and cons so that you can make an informed decision about whether or not this is something worth trying for yourself.<\/span>\\r\\n\\r\\n<span data-sheets-root=\\\"1\\\"><\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><strong>Pros Of Running For 20 Minutes A Day<\/strong><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">There are plenty of reasons to <a href=\\\"https:\/\/betterme.world\/articles\/running-10-miles-a-week\/\\\">start running<\/a>, even if you only have time for a short jog every day. Here are some of the top benefits:<\/span>\\r\\n<h3><strong>You'll Burn Calories And Lose Weight<\/strong><\/h3>\\r\\n<span style=\\\"font-weight: 400;\\\">One of the main benefits of running is that it's a great way to burn calories and lose weight. If you run for 20 minutes per day, you can expect to burn around 100 calories. Over time, this can add up to a significant amount of weight loss (<\/span><a href=\\\"https:\/\/www.health.harvard.edu\/diet-and-weight-loss\/calories-burned-in-30-minutes-for-people-of-three-different-weights\\\"><span style=\\\"font-weight: 400;\\\">2<\/span><\/a><span style=\\\"font-weight: 400;\\\">).<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Your actual running 20 minutes a day for weight loss depends on a few factors such as:<\/span>\\r\\n<ul>\\r\\n \\t<li>\\r\\n<h4><strong>How Much You Weigh<\/strong><\/h4>\\r\\n<\/li>\\r\\n<\/ul>\\r\\n<span style=\\\"font-weight: 400;\\\">Your current weight is a huge factor in how many pounds you will lose <a href=\\\"https:\/\/betterme.world\/articles\/running-6-miles\/\\\">running for 20 minutes<\/a> a day. A heavier person burns more calories per pound than a lighter person.<\/span>\\r\\n<ul>\\r\\n \\t<li>\\r\\n<h4><strong>How Long You Run<\/strong><\/h4>\\r\\n<\/li>\\r\\n<\/ul>\\r\\n<span style=\\\"font-weight: 400;\\\">The longer you run, the more calories you burn (obviously!). The 100 calor ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/betterme.world\/articles\/running-20-minutes-a-day\/\",\"url\":\"https:\/\/betterme.world\/articles\/running-20-minutes-a-day\/\",\"name\":\"Running 20 Minutes A Day: Pros, Cons, And Tips For Getting Started - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/running-20-minutes-a-day\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/running-20-minutes-a-day\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/12\/cover-Running-20-Minutes-A-Day.png\",\"dateModified\":\"2025-10-29T19:57:48+00:00\",\"description\":\"Does running 20 minutes a day really offer enough benefits to make it worth your time? 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This article discusses the pros and cons of running for just 20 minutes each day, as well as some helpful tips for beginners.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/betterme.world\/articles\/running-20-minutes-a-day\/","og_locale":"en_US","og_type":"article","og_title":"Running 20 Minutes A Day: Pros, Cons, And Tips For Getting Started","og_description":"Does running 20 minutes a day really offer enough benefits to make it worth your time? This article discusses the pros and cons of running for just 20 minutes each day, as well as some helpful tips for beginners.","og_url":"https:\/\/betterme.world\/articles\/running-20-minutes-a-day\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_author":"#","article_modified_time":"2025-10-29T19:57:48+00:00","og_image":[{"width":1024,"height":640,"url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/12\/cover-Running-20-Minutes-A-Day-1024x640.png","type":"image\/png"}],"author":"BetterMe","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"BetterMe","Est. reading time":"11 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/betterme.world\/articles\/running-20-minutes-a-day\/#article","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/running-20-minutes-a-day\/"},"author":{"name":"BetterMe","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/4f45d45b585b422491b674f36ead5013"},"headline":"Running 20 Minutes A Day: Pros, Cons, And Tips For Getting Started","dateModified":"2025-10-29T19:57:48+00:00","mainEntityOfPage":{"@id":"https:\/\/betterme.world\/articles\/running-20-minutes-a-day\/"},"wordCount":2053,"publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/betterme.world\/articles\/running-20-minutes-a-day\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/12\/cover-Running-20-Minutes-A-Day.png","articleSection":["Trainings","Treadmill"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">Running is one of the most popular forms of exercise, but it can be intimidating to get started. There are many benefits to running, but there are also some risks and challenges you should know about before you begin. Today we'll talk about these pros and cons so that you can make an informed decision about whether or not this is something worth trying for yourself.<\/span>\r\n\r\n<span data-sheets-root=\"1\"><\/span>\r\n<h2 style=\"text-align: center;\"><strong>Pros Of Running For 20 Minutes A Day<\/strong><\/h2>\r\n<span style=\"font-weight: 400;\">There are plenty of reasons to <a href=\"https:\/\/betterme.world\/articles\/running-10-miles-a-week\/\">start running<\/a>, even if you only have time for a short jog every day. Here are some of the top benefits:<\/span>\r\n<h3><strong>You'll Burn Calories And Lose Weight<\/strong><\/h3>\r\n<span style=\"font-weight: 400;\">One of the main benefits of running is that it's a great way to burn calories and lose weight. If you run for 20 minutes per day, you can expect to burn around 100 calories. Over time, this can add up to a significant amount of weight loss (<\/span><a href=\"https:\/\/www.health.harvard.edu\/diet-and-weight-loss\/calories-burned-in-30-minutes-for-people-of-three-different-weights\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Your actual running 20 minutes a day for weight loss depends on a few factors such as:<\/span>\r\n<ul>\r\n \t<li>\r\n<h4><strong>How Much You Weigh<\/strong><\/h4>\r\n<\/li>\r\n<\/ul>\r\n<span style=\"font-weight: 400;\">Your current weight is a huge factor in how many pounds you will lose <a href=\"https:\/\/betterme.world\/articles\/running-6-miles\/\">running for 20 minutes<\/a> a day. A heavier person burns more calories per pound than a lighter person.<\/span>\r\n<ul>\r\n \t<li>\r\n<h4><strong>How Long You Run<\/strong><\/h4>\r\n<\/li>\r\n<\/ul>\r\n<span style=\"font-weight: 400;\">The longer you run, the more calories you burn (obviously!). 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