Best exercise: 10 minutes of running daily can add 3 years to your life, plus make your spine stronger

Cardiovascular fitness:

Running is highly effective in building cardiovascular fitness, resulting in higher metabolism rates and increased energy levels, says Goa-based fitness trainer Marcel Xavier.

Stronger bones:

As a weight-bearing activity, running helps build strong bones in the lower body and spine, contributing to overall bone health.

Longevity and disease prevention:

Studies show that even as little as five to 10 minutes of running per day can add three years to your life and lower the risk of developing cancer, Alzheimer’s, or Parkinson's disease.

Runner's high:

Experience the euphoria of "Runner's High," a feeling of relaxation, happiness, and decreased pain caused by the release of natural opioids in the brain.

Flow state:

Enter a state of flow or "being in the zone" during long-distance runs, promoting focus, goal orientation, and a sense of control. This makes running an effective coping strategy for stress and anxiety.

Tips and tricks for new runners

Feeling motivated to give running a try? Starting any new workout regimen can be daunting. The good thing is that running has a low threshold for beginners. Here are some insider tips and tricks to keep in mind when you start your running journey:

Start low and slow:

Follow a running programme that gradually eases you into the activity. Avoid the temptation to push too hard too soon. Intervals are a great way to begin, adjusting your walk-to-run ratio as needed.

Focus on time, not distance:

For beginners moving beyond intervals, focus on running for a set amount of time rather than a specific distance. This approach helps improve performance safely and prepares you for longer runs.

Set achievable goals:

Goal setting is key to staying motivated and tracking progress. Set both small and large goals, such as running a certain distance or participating in a race. Achieving these milestones boosts confidence and keeps you motivated.

Join an online community:

Use technology to connect with like-minded individuals. Joining an online running group provides motivation, support, and accountability. Share your progress and challenges with others to stay engaged.

Vary your running routes:

Avoid monotony and potential injury by changing up your running routes regularly. Join local running clubs or explore different trails to keep your runs exciting and engaging.

Fuel your body:

Running requires energy. So fuel your body with carbohydrates for optimal performance. Hydration is also crucial: drink water before, during, and after your run. Sports drinks can be beneficial for longer runs to replenish electrolytes.

Incorporate cross-training:

Prevent burnout and injury by mixing in cross-training activities like strength training, swimming, cycling, or HIIT workouts. Limit running to 3-4 times per week and include active recovery days.

Prioritise stretching and recovery:

Warm up with dynamic stretches before your run and cool down with static stretches afterward. Active recovery days help reduce muscle soreness and improve overall performance.