Short Runs – Tiny Titans, or just Time Wasters?
In a world obsessed with optimizing everything, short runs often get relegated to the “waste of time” category. But before you dismiss those quick jogs around the block as mere fitness crumbs, hold your horses (or perhaps, your stopwatch)! Because Myth No. 9, ‘short runs are a waste of time’, might be shorter on truth than on distance.
The Myth
Whilst short is obviously relative, many runners question the value of short, slow runs (e.g. 10 minutes) within a training plan: “why so short!? Such a run won’t be beneficial and is just a waste of time!”
To be clear, here are are talking about short slow runs, and not considering short high intensity workouts.
Let’s lace up our research shoes and take a brisk stride into the facts.
The Reality
Health Benefits
A multitude of studies spanning many years have consistently demonstrated the health benefits of exercise. This includes a 55,000 people study, spanning 15 years, that evidenced running 5 to 10 minute per day at a slow pace was associated with “markedly reduced risks” for all causes of death. Enough to extend a person’s life by several years.
Importantly, many studies have illustrated that development of cancers, cardiovascular disease, depression and all-cause mortality is lower in runners compared to non-runners regardless of running dose. The benefits of running start to accrue within minutes.
And lastly, the day-to-day mental benefits should not be forgotten. Even a short slow run can boost your mood – it is a time to get away from the hustle and bustle of life and clear your head.
Training Benefits
The physiological benefits of running may be attributable to a group of molecules known as exerkines. While research on exerkines is relatively new, studies have linked them to reductions in harmful inflammation, the generation of new blood vessels and the regeneration of cellular mitochondria. All processes important for training adaptation, and importantly exerkines begin to be secreted as soon as you start to exercise.
Furthermore, while studies regarding neuromuscular reinforcement (enhancement of nerve activation of muscle cells) are still in their relative infancy, it is understood that remodeling of the neuromuscular joint is primarily achieved by recurrent bouts of submaximal intensity.
The stimulus to the above adaptations begin at the onset of exercise, and in essence continue to increase linearly until around 60 minutes of low intensity exercise. (At this point the rate of increase in promotion begins to tail off.) It is estimated that for all but the top elite runners, a 15 minute slow run would realise around 15% of the benefits ever possible. I’d take a 15% training stimulus for 15 minutes of running vs 0% for sitting on the couch virtually any day!
Injury prevention is a commonly touted reason for a short slow run (often under the guise of a recovery run). However, the science on a recovery run vs a rest day is sparse to non-existent. However, if the more recent and promising models of injury prevention are to be taken at face value then a short easy run will be preventative over a rest day.
The Verdict
Short easy runs are not the time-wasting villains they’re often portrayed as. They can be potent boosters of physical and mental well-being, play a crucial role in a well-rounded training plan, and even help keep you injury-free.
They are an especially good tool to add to your training arsenal as a way to come back from a training hiatus, a return to running following injury, or as a mechanism to add an extra day per week of training.
So, embrace the quick jaunts – they might be short on distance, but they’re long on benefits.
Bonus Tip
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Stay tuned for another dose of myth-busting goodness tomorrow, and remember, running knowledge is the best kind of holiday gift! So don’t forget to share.
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