What Happens To Your Body When You Run 30 Minutes Every Day - Lee Grantham

Aug 13, 2025

Intro: This is a quick summary of What Happens To Your Body When You Run 30 Minutes Every Day from Lee Grantham. It’s a great watch — we’re breaking it down so you can try the workout today. Be sure to check out the full video for all the details.

Key Points:

Make running a daily habit; consistency beats occasional long sessions.
Fast‑ed morning runs (30‑40 min) on an empty stomach train your body to burn fat, keeping heart rate around 65 % of max for easy recovery runs.
Start with walking or 1‑minute jog / 1‑minute walk intervals and gradually increase to longer runs (e.g., 5 km) using small, progressive steps.
Prep the night before: kit ready, water, black coffee, and set an alarm to get out within 10‑15 minutes of waking.
Complement running with simple core work (e.g., 3 × 10 hanging leg raises) and healthy eating (6‑8 small meals a day, smaller portions, avoid shopping hungry).

Workout Example:

Warm‑up: 5 min easy walk.
30‑minute session (morning, fasted):
- 5 min easy jog (keep HR ~65 %).
- Intervals: 1 min jog / 1 min walk, repeat 10‑12 times.
- Finish with 5 min cool‑down walk.
Progression: add a minute to the jog each week until you can run 5 km continuously.
Core finisher: 3 sets of 10 hanging leg raises (or knee‑ups if you can’t fully extend).

Practical Tips:

Prepare your kit and coffee the night before.
Hydrate before you step out.
Track sleep, meals, and training for 2 weeks to spot patterns.
Keep meals small and frequent (6‑8 times a day) to keep metabolism active.

Closing Note: Give this 30‑minute daily run a try—adjust the pace and intervals to fit your current fitness in the Pacing app, and watch your fitness and fat‑burning capacity improve! 🚀