Interval running condenses the powerful effects of regular running into shorter, high-intensity bursts. Research shows it can improve cardiovascular health, regulate blood sugar, and reduce body fat more effectively than longer steady runs. Just a few short sprints per session can deliver major fitness gains.

Running offers a wide range of advantages for both body and mind. It can protect against disease, improve mood, and even slow down the body’s natural aging process.

Yet about 31% of adults still don’t get enough physical activity, including running. The most common reason people give is simple — they don’t have enough time.