What Is Simply Run and What Are Its Benefits?
Implementing a running training program isn’t an easy task. The main obstacle runners encounter is time. Without a doubt, it’s not always easy to accommodate your schedule to free up one or two hours a day to dedicate to training. Perhaps the answer to this can be found in the Simply Run training modality.
When you think of running, you probably imagine 60+ minute sessions at high intensity. Although we can say that this is the standard when it comes to this discipline, its promoters claim that you can still benefit from running just 10 minutes a day. Do you want to know what’s behind it? Read on to find out what Simply Run is.
What is Simply Run?
Simply Run is a training modality that consists of running 10 minutes a day. It’s a style of running that started in the United States and then became popular all over the world. It emerged as an alternative to running when you have little time.
To practice it, all you need to do is put on your running shoes and train for an average of 10 minutes at moderate or high intensity. Many runners complement the session with an aerobic exercise routine, although this is only optional.
If your work, study or daily responsibilities prevent you from training as you wish, then Simply Run will offer an alternative to distract you, strengthen your muscles, heart, and lungs, and improve your overall health. If you think that 10 minutes isn’t enough, we invite you to review the benefits of this modality.
Be sure to read: The Best Dynamic Stretches Before Running
The main advantages of simply running
You may have doubts about the benefits of simply running. Of course, the advantages you receive aren’t the same as if you run 10, 20, or 30 kilometers a day, but they’re substantial in comparison to a sedentary lifestyle.
The boom in its practice started with an article published in 2014 in the Journal of The American College of Cardiology. Researchers set out to study the risks of running on cardiovascular health in a group of more than 55,000 adults.
The results indicated that runners were 45% less likely to develop cardiovascular complications, even if they only ran 5-10 minutes a day at slow speeds. This encouraged several trainers and inactive people to train for this time alone, giving rise to the Simply Run.
Find out: The Challenges of Running a Marathon
It improves your posture
An article published in the Journal of Physical Therapy Science in 2017 points out that running an average of 10 minutes contributes to improved posture due to muscle activation. When you go a long time without activity, the muscles in your lower back, glutes, and legs weaken.
In fact, a good part of low back pain injuries occur for this reason. If you’re prone to low back pain, simply running can have benefits.
You reduce the risk of injury
According to the evidence, the average novice runner is between 30% and 79% more likely to get injured during a workout or race. This is why many specialists suggest habituating the body gradually, so you acquire the technique.
If you want to start running, this modality can be very useful as a transition method. It’s also useful if you’re recovering after an injury and feel that you’re not at 100% of your capacity.
It improves your mood
Doing sports involves the release of endorphins. This hormone makes you feel good about yourself and supplies you with a quota of happiness. Going for a run, even if it’s only 10 minutes, is a free and practical type of therapy.
Simply run helps you avoid a sedentary lifestyle
Low back pain isn’t the only risk you face if you maintain a sedentary lifestyle. Cardiovascular disease, hypertension, high cholesterol, and obesity are just some of the consequences you expose yourself to. Since time will no longer be an excuse, practicing this variant can be the ticket to a healthy life.
On top of everything else, and according to the intensity of your workouts, you can also tone your muscles, maintain or lose weight, and increase your bone density. If you have suffered some kind of trauma, you can use Simply Run as rehabilitation therapy.
What precautions should be taken when practicing Simply Run?
Despite all the advantages of running 10 minutes a day, keep in mind that, like any other sport, you must apply a series of principles when practicing it. The following is a list of the most important ones:
- Do stretching and warm-up sessions before training.
- Wear shoes designed for running. These help cushion the impact on your joints.
- Choose terrain that doesn’t contain abrupt changes in incline.
- If it’s your first time out for a run, run at a low intensity. Increase according to your progress and endurance.
- Hydrate after finishing.
- Stretch or massage your muscles when you get home.
It’s also important to avoid overtraining. Many of the fans of this modality tend to go out twice a day (in the morning and in the afternoon). This way, they complete 20 minutes, which is fine for distributing strength or time. However, it’s imperative that you include a time for recovery.
If you keep this in mind and apply everything else, you reduce the risk of injury or any other running issues. Of course, be sure to wear athletic clothing and enjoy every second of your workout.
All cited sources were thoroughly reviewed by our team to ensure their quality, reliability, currency, and validity. The bibliography of this article was considered reliable and of academic or scientific accuracy.
- Buist I, Bredeweg SW, Lemmink KA, Pepping GJ, Zwerver J, van Mechelen W, Diercks RL. The GRONORUN study: is a graded training program for novice runners effective in preventing running related injuries? Design of a Randomized Controlled Trial. BMC Musculoskelet Disord. 2007 Mar 2;8:24.
- Lee DC, Pate RR, Lavie CJ, Sui X, Church TS, Blair SN. Leisure-time running reduces all-cause and cardiovascular mortality risk. J Am Coll Cardiol. 2014 Aug 5;64(5):472-81.
- Matsunaga N, Imai A, Kaneoka K. Comparison of muscle synergies before and after 10 minutes of running. J Phys Ther Sci. 2017 Jul;29(7):1242-1246.