How long should your run last?

A question that intrigues every runner is the ideal duration of the run. The surprising thing is that when it comes to running 'it's not about the distance, but time'. If we generalize this statement a little, a 30 minutes run gives you a considerable amount of benefits including increased blood flow, which helps in recovering your heart and lungs, relieving stress and making your body more efficient.

When it comes to effectiveness, no same run time fits all. In fact, to determine how long you should run, actually depends on your goals and what you are willing to gain from your run. So, there is no set number of miles you should fuss about but the number of minutes you run.

Depending on different situations, the amount of time you should run will also vary. Let's analyse a few situations.

- According to the American Heart Association, running for two to three times a day for 10 - 15 minutes each can provide the benefits of a single 30-minute run.

- The speed at which you run is the primary factor in determining how many calories you'll burn.

- If you run uphill, it will provide resistance against your muscles, especially your calves, hamstring and buttock, thus increasing your calorie burn.

- Running down steep hills will bring gravity into play, helping you to run faster than you can by yourself - a training benefit if you play sports.

- If you hold dumbbells while you run, you can work on upper-body strength and burn more calories.

- Don't start running at full speed with no warmup. Give your heart, lungs and muscles a chance to coordinate their efforts. Start with a light jog for one minute, slowly raising your speed every 30 seconds until you reach the speed you will maintain for the duration of your run.

- When you're ready to finish your run, slow down for several minutes before you stop and let your breathing get back to normal.

Stretch your muscles by holding them for 20 seconds or longer when you're finished.