Women’s Health UK Explores the Power of Micro Runs, With Insights from Prof Dan Augustine

There’s a growing shift in the fitness world right now, and it’s refreshing. People are realising that heart-healthy exercise doesn’t have to mean long sessions, intimidating distances or hours carved out of an already-full week. Sometimes, it’s the small things done consistently that make the biggest difference.

That’s exactly the message at the heart of Women’s Health UK’s recent article on micro runs; short, manageable bursts of running that can boost cardiovascular fitness without requiring a training plan or a spare 90 minutes. We were delighted to see our very own Prof Dan Augustine contributing his expertise to the piece.

Why Micro Runs Are Having a Moment

If you’ve ever felt put off by traditional exercise advice, micro runs offer something far more realistic.

They’re ideal for people who:

• have busy schedules

• want to ease into running without pressure

• are returning from injury or long breaks

• find long workouts overwhelming

• simply prefer bite-sized movement over long sessions

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The Women’s Health article captures this shift perfectly: fitness doesn’t have to be all-or-nothing. It can be small-and-steady.

Our Perspective on Micro Runs

In the article, Dan explains what we often tell patients in clinic: your heart responds positively to movement even in short bursts.

Those few minutes you spend jogging to the end of the road, running between errands or adding a mini-run to your commute, they count. More than most people think.

Here are some of the key points highlighted:

1. Small bursts can still stimulate the heart

Your cardiovascular system doesn’t need marathon distances to adapt. Regular, brief activity can improve efficiency and support healthier blood pressure.

2. They’re more sustainable for many people

Instead of waiting for the “perfect” moment to exercise, micro runs let you build movement into everyday life. Consistency becomes easier.

3. They’re a safe way to build fitness

Especially for beginners, shorter runs reduce the risk of overtraining or injury, something Dan sees frequently in people who try to increase mileage too quickly.

4. They help people break the “all or nothing” mindset

You don’t have to choose between a long run or nothing at all. A few minutes is enough to get meaningful benefits.

How to Try Micro Runs Yourself

You don’t need special gear or a stopwatch. Most people start with:

• one to two minutes of light jogging

• a short burst during a walk

• a run to the next lamppost, then a walk

• adding movement between daily tasks

  
  

It’s approachable, flexible and easy to build into routines, which is exactly why it’s taken off.

Looking After Your Heart as You Get Started

If you’re new to running or have existing heart symptoms, it’s sensible to get checked before beginning any routine. At Sports Cardiology UK, we regularly support people who want to move more but aren’t sure what’s safe for them.

There’s no “right” starting point, just the one that works for you.

Speak to Our Team

If you’d like to understand your own heart health before increasing activity, we’re here to help. Get in touch today.