{"id":20336,"date":"2025-07-25T05:12:17","date_gmt":"2025-07-25T05:12:17","guid":{"rendered":"https:\/\/www.newsbeep.com\/au\/20336\/"},"modified":"2025-07-25T05:12:17","modified_gmt":"2025-07-25T05:12:17","slug":"how-to-get-maximum-results-in-minimum-time","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/au\/20336\/","title":{"rendered":"How to get maximum results in minimum time"},"content":{"rendered":"

Everyone can find a spare five minutes in their day. No matter how busy you are, adding just five minutes of simple but meaningful activity to your daily routine can produce big benefits for your physical and mental health \u2013 and this is especially true if you\u2019re a runner.<\/p>\n

Here, Cory Wharton-Malcolm<\/a>, RW columnist, running coach and co-founder of Track Mafia<\/a>, shares his top five ways to make the most of five more minutes.<\/p>\n

Related Story1. Run for longer\"a<\/p>\n

Adam Nickel<\/p>\n

Adding five minutes to one of your weekly runs<\/a> won\u2019t seem like a big deal, but when repeated for weeks, it can help to boost your mental and physical strength, as well as your running efficiency. By building mileage gradually, you\u2019ll barely notice the increase \u2013 but if you keep upping your longest run by five minutes every week, you\u2019ll be able to go 20 minutes longer in a month.<\/p>\n

Related Story2. Work on your core \"a<\/p>\n

Adam Nickel<\/p>\n

A strong core will help you to run further and build strength and stability. Five minutes is all it takes. My five favourite exercises are each done in 30 to 45 seconds, followed by a 15-second break. I like to do them either before my run or while watching TV:<\/p>\n

Plank with shoulder taps \u2013 while holding a press-up position, tap one hand to the opposite shoulder and back to the floor, using alternate handsMountain climbers<\/a> \u2013 in a press-up position, bring your right knee into your chest. As you push that leg back, bring your left knee in, then continue to alternateFlutter kicks \u2013 lying on your back with your arms at your sides and legs straight and hovering a few inches off the floor, alternate raising and lowering your legs in a quick motionSide plank<\/a>Glute bridge<\/a>Related Story3. Build strength\"a<\/p>\n

Adam Nickel<\/p>\n

The same can be said for five minutes of strength, either as a solo five minutes, as part of a warm-up or after your run. Here\u2019s a five-minute bodyweight circuit that I like to do, which involves 30 to 45 seconds of exercise, followed by 15-second recoveries:<\/p>\n

Related Story4. Warm up better\"runner<\/p>\n

Adam Nickel<\/p>\n

People often skip warm-ups<\/a>, but adding just five minutes can make a difference. It lets your body know that you\u2019re about to put it to work, increases blood flow to the muscles, nerves and joints and improves your range of motion. Perform the following drills for 30 seconds each:<\/p>\n

Fast feet \u2013 imagine crushing grapes under your feet quicklyHigh knees \u2013 march forward, bringing your knees up as high as possibleHeel kicks \u2013 kick your heels back high to touch your bumArm circles \u2013 circle both your arms forward and backwardArm drive \u2013 pump bent arms forward and backward, as you would when runningHip rotations \u2013 lift one of your thighs forward to horizontal, rotate it out to
the side, then swap legsLeg swings \u2013 swing one leg forward and backward to full range, then swap legs360 lunges \u2013 lunge forward, right, backward and left, then swap legs Related Story5. Reflect and relax\"person<\/p>\n

Adam Nickel<\/p>\n

Spending a few minutes on a short meditation or intention, or just clearing your mind to separate your work\/home life and the run, can help your brain to ease into a calmer, more focused state. You can do this by closing your eyes, taking a few deep breaths and relaxing. Set an intention for your run \u2013 for example, \u2018I\u2019m going to be present and take in my surroundings\u2019, or, \u2018Don\u2019t think about time and distance, just enjoy the run\u2019. There are many apps that offer five-minute guided meditations. I incorporate this into my day-to-day life, because it honestly helps me to feel better about what I\u2019m about to do. <\/p>\n

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