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Easy 30-minute jog

Heart health · Running · 30 min

A relaxed, conversational jog — the backbone of a healthy heart. If you're new to running, walk the middle whenever you need; it all counts.

How to do it

Keep it easy-moderate throughout: you should be able to chat in short sentences. Run-walk if that keeps it comfortable.

The session

30 minutes total
Easy Moderate
  1. Warm-up 5 min · easy Brisk walk into an easy jog.
  2. Steady jog 20 min · moderate Comfortable, conversational pace.
  3. Cool-down 5 min · easy Ease back to a walk.

Good to know

Pace check: if you're gasping, you're going too fast. Easy running done often beats hard running done rarely.