Just one pair of sneakers can give you the effect of a 'comprehensive health gift set.' Just run for 10 minutes a day.

Running is an exercise that utilizes both cardiovascular function and lower body strength, resulting in high calorie expenditure. It is known to burn approximately 600 kcal per hour for an adult weighing 70 kg. Considering that swimming burns 360 to 500 kcal, tennis 360 to 480 kcal, and brisk walking 360 to 420 kcal, these figures are quite high. Consequently, the exercise benefits are also significant.

It can improve heart health. According to a study by Dr. Deokcheol Lee and his research team from the Department of Exercise Science at Iowa State University in the United States, analyzing 15 years of data from 55,137 adults, people who run in their leisure time have healthier hearts than those who do not run at all, regardless of running time, distance, or speed. The risk of death from cardiovascular disease was 45% lower. There was no need to run excessively. Running regularly for just 10 minutes on average could provide heart protection benefits. The study was published in the Journal of the American College of Cardiology.

Cognitive function can be improved. Just running at a moderate intensity for 10 minutes can enhance brain cognition. A research team from Tsukuba University in Japan measured blood flow to the prefrontal cortex (PFC) of the brain after participants ran. The prefrontal cortex is located at the front part of the frontal lobe and is responsible for controlling 'executive functions,' which determine how to behave. The analysis showed that after 10 minutes of running, blood flow to the prefrontal cortex increased. Additionally, cognitive function tests that assess frontal lobe activity showed improved scores.

Mental health improves. Running releases endorphins, often called the happiness hormone. It dulls pain and improves mood. A study published in the Journal of the American Medical Association's "Psychiatry" found that engaging in physical activity like running for about 10 minutes can reduce the risk of depression.

It also helps alleviate insomnia. A study published in the journal 'Sleep Medicine' found that people who ran moderately for 10 minutes fell into faster and deeper sleep compared to those who did not run. Additionally, the person who ran for 10 minutes had a higher morning refreshment index the next day.

If running for 10 minutes is difficult, start with 2 minutes. Although it is not enough to be considered a full 10-minute run, exercising for just 2 minutes a day can slightly reduce the risk of early death. A study by the University of Sydney team, which followed 71,893 adults over seven years, found that the group who exercised an average of about 2 minutes per day had an 18% lower probability of death during the study period compared to those who did not exercise at all. Of course, this effect increased with longer exercise duration. People who ran at a moderate intensity for an average of 7 minutes and 30 seconds had a 36% lower risk of death compared to those who did not exercise.

Meanwhile, running with improper posture can lead to injuries, so caution is necessary. To prevent knee and foot conditions, it is important to do sufficient stretching before running. Keep your gaze forward, and let your arms and shoulders move naturally under gravity with relaxed tension. If you shake excessively, your shoulders and lower back may bend, putting strain on the spinal joints.

When running, you should land on your heels or the middle of your foot and roll forward to your toes to reduce the strain on your ankles. Dr. Yang Jae-woo, an orthopedic surgeon at Seoul Yes Hospital, said, "If your joints are generally weak, it's safer to wear a brace or tape while running," and "You should adjust your running intensity according to your physical strength and condition. Those with cardiovascular diseases who should not raise their heart rate or patients already suffering from knee or foot conditions should avoid overexerting themselves while running."

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I'm confident in walking.

I really dislike running again, haha.

Now I walk while running.

It seems I have to keep running and walking repeatedly.