by Steve Sievert

This feature is a continuation of the "Beginners Beat" column in the January 2002 issue of Runner Triathlete News. To get the full scoop on running alternatives, pick up a copy of the January issue of Runner Triathlete News.

A looming deadline forced you into the office at 7 a.m. Wall-to- wall meetings comprised the rest of your day, and after work, it was your turn to pick up the kids and rush them off to soccer practice and a birthday party.

Sometimes finding time a place for running on life's "to-do" list can be a real challenge.

What if you only have 15 or 20 minutes to spare? Is squeezing in a 15-minute run really worth it?

The general duration guideline for reaping benefits from a workout is 30 minutes. This allows the body time to warm up and for your heart rate to elevate for a sustained period of time.

However, I believe there is still value to be had in a 15-minute workout, and it's primarily mental.

You can still gain a sense of accomplishment and feel as if you've done at least a little something for yourself with that short workout. It serves as a mini lift before heading off to work or retiring to the bedroom.

Some physical benefit also can be achieved, if you focus on quality in that 15-minute window. Instead of jogging, pick up the pace and push it. Use this an as opportunity to stretch your legs, get them used to running a bit faster than normal. Treat it as a shortened speed workout.

This type of session won't prepare you to set a new personal record, but it will help keep you focused and provide an emotional pick-me-up.

Then, get back to that to-do list!