# @thetrainingmanual on Instagram

- **Type:** Image
- **Original URL:** https://www.instagram.com/p/CWXilySKXJz
- **Gondola URL:** https://gondola.cc/posts/21676700-thetrainingmanual-instagram
- **Thumbnail:** https://img.gondola.cc/tr:w-,h-,fo-auto/postThumbnails/2d1756c536.jpg
- **Posted:** 2021-11-17T07:00:56.000+00:00
- **Account Owner:** Peter O Reilly (@NBALive_TV) — https://gondola.cc/NBALive_TV

## Caption

𝗛𝗼𝘄 𝗢𝗳𝘁𝗲𝗻 𝗗𝗼 𝗬𝗼𝘂 𝗚𝗼 𝗥𝘂𝗻𝗻𝗶𝗻𝗴?
𝗟𝗲𝘁 𝘂𝘀 𝗸𝗻𝗼𝘄 𝗶𝗻 𝘁𝗵𝗲 𝗰𝗼𝗺𝗺𝗲𝗻𝘁𝘀 𝗯𝗲𝗹𝗼𝘄!
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Follow TheTrainingManual for daily exercise & fitness tips!
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Think you don’t have time to train today? Think again. Research shows that just 30 minutes of running can have huge benefits on your short-term and long-term health. Here are the top 4 reasons to lace up your shoes and squeeze in that run today.

1. BURN FAT
Studies across the board show that running for just 15-30 minutes will kick-start your metabolism and burn some serious fat.

You’ll also keep burning fat long after your run. After intense physical activity, your body goes into EPOC mode (excess post-exercise oxygen consumption), where it uses the energy from fat and carbohydrates to restore itself to its pre-exercise state. EPOC can last from 15 minutes to a whopping 48 hours; so that 30 minute run could keep you burning fat for 2 whole days.

2. IMPROVES MENTAL HEALTH
Simply put, running makes you feel good – Performing regular bouts of running has countless long-term effects on your mental health, from decreased stress and anxiety to improved energy levels. If you don’t trust the research, just try out short, regular runs for a month and see the effects yourself.

3. BURN THOSE CALORIES
One 30 minute run is guaranteed to burn between 200-500 calories. That’s a fantastic step forwards to your weight loss goal. Or a guilt-free guilty pleasure that day. Or splitting the bottle instead of having a glass. Whatever your goals and priorities are, calorie wiggle-room is always good news.

4. IMPROVES OVERALL HEALTH & STRENGTH
If you can run 3-5 days a week for 30 minutes, the internal health benefits will very quickly start to show on the surface, too. You’ll soon see effects like more defined muscles, pounds off the scale, and clearer, healthier skin.
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## Stats

- **Views:** 0
- **Likes:** 3,417
- **Shares:** 0
- **Comments:** 19

## Credits

| Name | Username | Profile | Role |
| --- | --- | --- | --- |
| Peter O Reilly | @NBALive_TV | https://gondola.cc/NBALive_TV | Photo Editor |

## Tags

hipmobility, yogaformen, irishfitfam, quads, hypertrophy, pullups, sportperformance, physio, iifym, mobility, stretchdaily, flexibility, mobilitywod, myodetox, bodybuilding, deadlift, shouldermobility, yoga, backday, weekendyoga, fitness, workout, physicaltherapy, legday, pullday, yogafit, hamstrings, idoportalmethod, yogi, idoportal

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