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Let me introduce myself. My name is Mark Sisson. I’m 63 years young. I live and work in Malibu, California. In a past life I was a professional marathoner and triathlete. Now my life goal is to help 100 million people get healthy. I started this blog in 2006 to empower people to take full responsibility for their own health and enjoyment of life by investigating, discussing, and critically rethinking everything we’ve assumed to be true about health and wellness...

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October 29, 2014

Better Than a Marathon: The 1 Mile Challenge

By Mark Sisson
87 Comments

RunningIf you wanted schoolyard acclaim at my middle school, you didn’t bother with how much you could bench, how many pullups you could do, or how far you could throw a football. And you certainly didn’t bother with running a marathon. The true path to lasting seventh grade athletic immortality ran a mile in length. If you could break six minutes, you were fast. Break five and a half? You were elite. Once a week during PE, we’d line up on the track to test our mettle. Coach’d say go, click his stopwatch, and we were off chasing glory. You’d run and you’d run until you got to that final leg where you’d kick without even knowing it and propel your body past your rival to beat him and your own time. The mile was special.

It proved useful in high school, too. My first year there, I was smart enough to place out of a few classes and ended up in an all-senior PE class, where I got towel-whipped and tit-twisted to the point of bleeding. But once spring track season rolled around, I became the top point man on the varsity squad by routinely trouncing the opposition in the mile and 2-mile runs, and sometimes the pole vault. This gave me cred. The locker room hazing stopped. I’d found my calling – running.

Of course, I ditched the mile run to chase glory in the marathon and later the triathlon. I sometimes wish I’d never graduated past the mile, but then I might not be here writing to you. What happened to me and my body throughout years of chronic cardio was probably necessary to make me who I am today.

Since going Primal and giving up the vast majority of my endurance training, I’ve found value in revisiting my old chum, the mile run. You guys should do the same.

Here’s why I think the mile run is the ideal distance for most people to run who aren’t training for any specific longer distance event:

It’s short enough that you can really push yourself. If you want to push yourself hard in a marathon, you need to train for it. You need to devote your life to it. If you want to push yourself hard in a single mile run, you just need to do it. The mile is very democratic.

It isn’t long enough to impede your other training. A mile fits nicely in with any kind of training program. If you’re a CrossFitter, integrate the mile run into one of your metcons. If you’re lifting with barbells, run a mile once a week to keep your conditioning up; it won’t degrade your gains like a 10k might.

It isn’t Chronic Cardio. A mile run is self-limiting. You can’t do much damage in a mile. The danger grows when you start stacking up mile after mile after mile, but the occasional or regular single mile run won’t put you in danger of lapsing into chronic exercise patterns.

It’s a good way to measure overall cardiovascular fitness and risk for cardiovascular disease. A 2011 study in middle aged men found that a single mile run test was a fair predictor of future CHD mortality. Men in their 50s who could run a mile in 8 minutes had optimal cardiovascular health and a 10% lifetime risk of heart disease; 10 minute milers had a 30% risk. Get better at running a mile and you’ll probably improve your heart health.

If you run them easily (10-minute mile pace), you can do them almost every day and obtain huge benefits. Research shows that 5-6 miles a week of easy running is associated with drastically lower risks of heart disease.

A mile is about as long as you’ll have to run in a real life situation. We’re no longer persistence hunting (which, remember, involved a ton of walking and resting anyway) for our food. We’re jogging through city streets to escape the rain. We’re running back to our apartment because we forgot something. And in my experience, these spontaneous bouts of running never go longer than a mile. If you can easily and somewhat quickly run a mile, you’re covered.

Your kids can join in. If you have kids, they’re precluded from many workout routines. You don’t want your toddler trying to life a barbell (yet). You’d rather your slobbery tyke not try to swing a kettlebell. But a mile is doable, albeit slower than if you were alone. Heck, if you let most kids have their run of the land, they’ll cover a mile on their own just going in circles.

Bottom line: the mile run is a simple way to test your fitness levels that requires very little time or training.

Okay. You’re sold. But how do you get started?

The simplest way to improve your mile time is to run the mile once or twice a week on top of your regularly scheduled training. Then, every six weeks or so, try an all-out mile where you attempt to beat your previous time. It’s easy like that. You don’t have to map out your month in advance like marathoners do. You don’t need to worry too much about specific macronutrient ratios. You just run the thing. But, if you want to get a little more specific, these workouts can help:

6 x 3 min work efforts at 15k race pace with 30 second rest intervals: The 3 minute work efforts are much slower than mile race pace. Envision the pace you could hold if you went all out for around an hour.

40 s effort/20 s recovery at 5k race pace repeating for 10 minutes: Running 40 seconds at 5k race pace isn’t that hard and by the time you start feeling it the 40 seconds is up and you get to jog for 20. By the 8 or 9 minute mark, you’ll feel some difficulty holding your 5k race pace, which is why the workout only lasts 10 minutes.

HIIT miles: Instead of running the entire time, try staggering the running with walking. Run really fast for 30 seconds, then walk for 30 seconds. Repeat until the mile is done. Use any permutation of run/walk you prefer. 15/45, 10/20, it all works. Have fun with it.

400/800 m repeats: Run intervals once a week, alternating between 400 and 800 meter repeats from session to session. Take 2-3 minutes rest in between, and try to keep moving (walk or jog). On a scale of 1-20 with 20 being the most intense, keep the intensity at about a 14-16. Start with as many rounds as you can comfortably complete, even if that’s just one or two. When you find you can “sprint” each repeat, add another round next time.

Hills: Find a nice steep incline that stretches for a while. Walk most of it at a really brisk pace, then sprint the last leg. Do this on a regular basis and try to progressively increase the distance of the final sprint.

All forms of sprints have a place, but specificity counts for more. To run well you still have to, well, run. Just not as much as we used to think, and even less so when it comes to the mile.

Consider this a formal challenge: I want you to run a mile. Record your time, and then go out and improve on it.

Are you currently running a mile regularly? If so, what’s your time? Let’s hear all about it!

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87 Comments on "Better Than a Marathon: The 1 Mile Challenge"

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Michele
1 year 10 months ago

I’d love to see what I could race a mile in! Something I’ve never done that I’ll have to try.

Elmer
Elmer
1 year 10 months ago

It’s pretty easy to do, if you don’t have a GPS doohickey just establish a route approximately one mile long using your car’s odometer, and then you run it.

Chris
Chris
1 year 10 months ago

Even easier, use google maps walking directions to stretch out a route until it reaches 1 mile.

Jon T
Jon T
1 year 10 months ago

Chris – awesome tip! Just used Google maps and found a perfect run. Thx

Juanita
Juanita
1 year 10 months ago

Even easier than Google is Geodistance.com. You can click on a route and it tells you how far it is as you go.

Martha
Martha
1 year 10 months ago
Hey, this is great! I’m an almost-60 former half-marathoner who now mostly walks, climbs stairs as fast as I can, works with weights a little, and tries to do yoga and more challenging weight training when I can. I started sprinting during the summer but now that I’m trying to get me and my students through an unusually difficult and heavy workload this semester, I’m struggling to keep anything going past the minimum, and it can’t be complicated. I understand this. I have a track to run on. And I don’t have to write anything down or remember any routines… Read more »
Mihir
Mihir
1 year 10 months ago

i once ran a 5:40 mile in high school. but that was only because i had to make up a run that i missed and the other person running was on the track team. i didn’t want to look bad, so i just kept pace with him.

jake
jake
1 year 10 months ago

doubtful

mike
mike
1 year 10 months ago

Why?

I ran a 5:15 mile …. Met a guy who was a competitive runner was saying that’s easy aiming 4:45 or bellow is the challenge …

5:15 or 5:40 is not too hard depending on genetics and type of activity (I was in 9th grade when I was timed) don’t run these days.

mike
mike
1 year 10 months ago

Oh and I was running with the schools varsity top runner, I have a competitive side and would not let myself fall behind him LOL

Power of competition even in practice (we had an epic sprint competition in practice as well and he kept just edging me out by half a step)

MichaelJ
MichaelJ
1 year 10 months ago

I agree. When I was 17 I ran a 5:17 mile and even did a 5:35 in boots for the Civil Air Patrol record (for that division).

Mihir
Mihir
1 year 10 months ago

not doubtful at all.

Kelley
Kelley
1 year 10 months ago

Unnecessarily rude

Sarah
Sarah
1 year 10 months ago

Kelley, if you are talking about Jake’s comment, I agree.

Vince G
Vince G
1 year 10 months ago

Aw. Sometimes humans take out their own inadequacies and/or self-doubt on others. Forgive and forget. 😉

Casady
11 months 7 days ago

I am currently in high school, and ever since i was 9 i have played softball which is short fast running. I have to run a mile a week and my shortest time is just over 4 minutes. It just takes practice, and once you beet your high score, you continue to push harder.

Pete
Pete
1 year 10 months ago

Great article, sensible advice and a good challenge.

Another good thing about the mile is that someone well conditioned from grok style training or crossfit can get pretty close to a long distance runner.

I find generally to accept challenges is a great way to force a change of pace.

Marc
1 year 10 months ago

NICE!!!

I forwarded to friends and family.
Spot on and “workable” in most people’s very busy life.

Thank you Mark.
Marc

Amber
1 year 10 months ago

I pretty much quit running about 2 years ago. I used to enjoy it and then it ended up feeling like a chore, so I stopped. I like the idea of just running a mile and doing it HIIT style is even more appealing. Despite my lack of running, I’ve been doing CrossFit and I’m very interested to see how that has impacted my mile time. I think I’ll take 10 minutes this weekend and see what I can do!

Vince G
Vince G
1 year 10 months ago
Here’s a good example of what you guys are talking about. I have NEVER been a runner. Seriously couldn’t run unless something big and ugly was chasing me. I started doing CrossFit at 38 yrs old. A 10K came up that was a good opportunity to see the “Little Grand Canyon” in Ga. So I went for the view. Figured I would just walk/jog when I gave out and enjoy myself. I started out running and never stopped. Came out of the canyon across the finish line thinking I had made a wrong turn. True story. Now I don’t advocate… Read more »
sara
sara
1 year 10 months ago

I totally remember running the mile in middle school & high school! I wonder if they still do that!

This is a rough time of year to incorporate running for me (it’s dark before I leave for work & when I get home), but I may have to figure out a way to get some in.

Vanessa
Vanessa
1 year 10 months ago

Yes, Sara middle schoolers still do that. My 7th grader ran a mile yesterday.

Sean
Sean
1 year 10 months ago

How do you know your 5k race time if you don’t run more than a mile? Let alone 15k!

Mike Sullivan
Mike Sullivan
1 year 10 months ago

Being a former collegiate half miler, this makes me happy. I never was into 10+ miles, and didn’t really like anything more than a 5k… most of my fellow middle distance and distance runners thought I was crazy. Now I have a better idea of why… I feel vindicated 🙂

Sheila
Sheila
1 year 10 months ago

It’s a shame the people who did the study didn’t think of looking at women as well. Do women have to be able to do 8 min miles to get the benefit?

Warren
Warren
1 year 10 months ago
Ralph
Ralph
1 year 10 months ago

According to Mark’s post, the 8 min mile for men is an indication of “optimal” cardio health and not the time you have to run it in to get a benefit. You can certainly get a benefit even from walking a mile…especially if you do it regularly! So don’t get discouraged!

Dr. Anthony Gustin
1 year 10 months ago

Excellent recommendations! Just make sure your running form is up to par. You get fit to run, you don’t run to get fit.

Jon
Jon
1 year 10 months ago

What a timely post! I was thinking about doing an occasional 1 mile run in the morning, a few times a week, to push my limits and try to improve. I usually throw on the vibrams and run ~3 miles in the hills on Sunday morning just to help improve my cardio levels, but I’m never pushing the time, just enjoying the environment. I also did track in high school and once ran a 1500 m in 4:57, but that was in competition and it was brutal. 🙂

Paleo Bon Rurgundy
1 year 10 months ago

Hmmm, running at all has been a long time for me as I walk and hike alot. One mile training can definitely push me into new health gains. Thanks Sisson!

Warren
Warren
1 year 10 months ago
As a veteran of 35 plus (lost count) marathons starting at age 11, I never considered shorter distances, even 5k, to be of any value. Back in the ’80s, while attempting to qualify for Boston (needed a sub 2:50), I ran five marathons in a year span. One day during that year, after a 6 mile training run, I decided to attempt a mile run on a cinder track in Salem, Oregon. I died on the last lap, but still managed a 4:45 mile. It was so painful that I decided I would rather run a full marathon than endure… Read more »
Holly
Holly
1 year 10 months ago

I ran a mile last week in just over 11 minutes. I am turning forty next week and have had 3 kids, so I thought that was pretty good. My goal is 10 minutes. EEEK!!

jessabeast
jessabeast
1 year 10 months ago

I remember doing miles in middd and high school. If I recall correctly, my gym teacher said, and I quote, “You are so slow I should be timing you with a calendar.” To this day I still find it hilarious and I am shocked that my Grok ancestral blood kin didn’t all get eaten by not being able to out run native big kitties in the savannah. Let’s face it, all of my immediate family are tall, lanky and SLOWWWWW.

That said, challenge accepted. I should be able to outrun my previous best of ~10 minute miles. 🙂

Teresa
Teresa
1 year 10 months ago

I have challenged myself on this very thing starting two months ago. I’ve discovered that running hills and trails strengthens me in ways that running on flat roads or tread mills doesn’t. I shaved 10 seconds off my mile time of 9:50 in one month without “special” training. I’m 50 years young and have been running for just 3 years…after years of inactivity… it can be done, ya’ll. Power to the Primal!

Paleo A
Paleo A
1 year 10 months ago

Great concept if you have knees left. I have to do my sprints on an eliptical. Works.

Paleo-curious
1 year 10 months ago

I have major knee issues too (see my post below), but changing my walking style & doing deep bodyweight squats every morning have helped a LOT. I’m beginning to hope I may escape the elliptical!! I so miss running in the real world…

Amanda
Amanda
1 year 10 months ago

So excited to see this post today! I’ve been wanting to incorporate the mile lately in addition to my long power walks. The other benefit besides heart strengthening is that running trains fast twitch muscles in your legs that aren’t trained by endurance activities. It is also much easier to lose the middle weight 🙂 I remember the best health I had in my life I was running 1/2 per day and felt so happy and strong. I’ll be implementing this today! 🙂

Robby
1 year 10 months ago

This is a great article. As a Soldier in the National Guard, I know that this 1-2 mile range keeps my platoon fit and battle ready. When used intermittently with shuttle sprints, it is more than enough cardio.

Jon
1 year 10 months ago

Ran a mile yesterday. My fastest time ever, 6:56!

Erin
Erin
1 year 10 months ago

mine too! high school track. I probably would have had a better time, too, if I hadn’t just ran a 800m only about 15 min before the start of the mile race :/

Neil
Neil
1 year 10 months ago

At best around a 5:50. Back in my chronic cardio days it was a lot faster, but due to that I never had a desire to run hahaha.

Paleo-curious
1 year 10 months ago
When I was a kid my favorite gym day was when somebody acted up & the whole class got “punished” by having to run a mile. (I was never good at competitive sports, but I loved to run.) I kept running regularly for fun & exercise, until my knees started screaming “STOP!”, so I was forced to give it up. I knew NOTHING about form all this time & had an over-long stride & brutal heel strike, didn’t stretch or do squats… oh if I knew then what I know now… ah well, at least I can still learn! In… Read more »
Joy Beer
1 year 10 months ago

I actually have your fears. I was SUCH a happy and committed runner–with chronic bronchitis for 30 years. Never got bronchitis and knock down any cold in its tracks since I stopped at the end of 2011 (pneumonia).

Loved flying along. Love not having breathing trouble more. Wonder if I would have the discipline to limit it. Well, it is my day off and I’m going to do a 5.5 mile walk in the sun. Not in the cubicle today!

Richard
Richard
1 year 10 months ago

At age 61 I was running 20:30 5Ks. Now at 65, not racing by choice, but running 7:45-7:50 splits on MWF 4 mile runs.

Other days of the week on bike for 18 mile rides @18-19.5 mph.

Been doing this for 30 years, but no longer able to quite match my earlier paces/distances.

erosan
erosan
1 year 10 months ago
Mark, I think you slipped on this one… how are we supposed to know what 15K pace is if we are not supposed to run a 15k? I think you ended up using the terminology from when you were a marathoner… (btw I used to run 10Ks and I once ran a 15K –and it nearly destroyed me– so I know what you meant) That said, I might take on your suggestion to run more one miles since one of the greatest bummers from trying to become primal for me was having to face the fact that as much as… Read more »
samc
samc
1 year 10 months ago

Not everyone can simply run a mile. I used to go to the track a few times a week and run a mile or so. I’d then spend lots of time at the doctors office trying to figure out why my back hurt. For some walking is a better choice.

Günther
Günther
1 year 10 months ago
I gather a possible combination with my 4-minute Tabata sprints (8 times full throttle for 20 sec., with 10 sec. of rest in between). Having had them done on the stationary bike for a long time, I startet to do them by running a few weeks ago. But I kept doing them running in circles in the park and only payed attention to the time, not to the achieved distance. So I´d rather take a look how far I could get if I ran my Tabatas in a straight line (20 seconds of sprinting followed by 10 seconds of slowing… Read more »
Chiropractor Pinetown
1 year 10 months ago
Now this works for me. I train largely for competitve bodybuilding, so long distance running just hinders my gains. But I used to run quite a bit in high school and was pretty competitive, and I must say I miss it. I have done the occasional “mile” run lately, that’s what, about 1.5 to 2km in metric? It’s a nice little distance, just too long to sprint, just short enough to go at a pace. In fact the 1500m used to be my main race in high school…. And what you say about kids is spot on, my 6 year… Read more »
Livi
1 year 10 months ago

I love sprinting//short distances and have really got into them in the last year!

Diane
Diane
1 year 10 months ago

I ran the mile in track in high school. My best time was 6:36. I only ever scored a single point for the team and that was because there were only 3 people in the race and I came in 3rd.

Paul
Paul
1 year 10 months ago

In the words of Gimli, “We are very dangerous over short distances!” and yes I know that’s not a word for word quote, feel free to comment the exact one for a gold star on your geek card! haha I guess my geek card will get a silver star.

Tom B-D
Tom B-D
1 year 10 months ago

Send me the geek card: “I’m wasted on cross-country! We dwarves are natural sprinters! Very dangerous over short distances!”
But I don’t think it’s Tolkein–rather Jackson, from the film…

BUT–Gimli ran with Aragorn and Legolas from Emyn Muil to Fangorn–135 miles in 4 days! I think I need two stars for my LOTR geekiness…

AlexB
AlexB
1 year 10 months ago
You’re right. It’s not Tolkien. It was one of the lines given to Gimli in the film to make him a comic relief character. In fact, the opposite is true. Dwarves have amazing endurance, and can cover very long distances quickly whilst hauling heavy loads and are still able to fight at their destination (e.g. Dain’s people in the Battle of Five Armies). That’s not to say they aren’t good sprinters—they certainly run for their lives with the best of them—but cross country is something they are pretty darn good at. But we are not built the same way as… Read more »
Vince G
Vince G
1 year 10 months ago

You guys just made my geek heart grow three times today.

Tom B-D
Tom B-D
1 year 10 months ago

Thanks for this, Mark–another fresh look. On my normal 2 mile walk-to-work route today I ran the first 3/4 mile in 6:30, so about an 8:30 pace…not bad for a fasted 50-year-old, but now I have a challenge, to get that under 8. Well, and actually run the whole mile!

Steve Bzomowski
1 year 10 months ago
I was always a basketball player but when I turned 52 decided to train for a year to run a mile as fast as I could. Result: 5:33 three days before I turned 53. Kept running training for a marathon and developed arthritis badly in my hip. 9 years later and I have gained 30 lbs and doubt I could run a 13 minute mile. But I’m thinking, I’m thinking that there’s a chance if I quit the grains and limit the inflammatory stuff, lose the weight, re-train my foot strike to mid foot, maybe, just maybe . . .… Read more »
Stacie
1 year 10 months ago
Your childhood memories of the mile are vastly different than mine. I HATED running, in every way, shape, and form. Physical and mental shut down every time I had to run sprints for volleyball or run in track (I was a thrower, why did I have to run an 800, or, gasp, a 1200!). But I was an athlete and loved all other aspects of sports so I guess I tolerated it. Anyway, I actually do enjoy running now, especially since I [slowly] switched to a barefoot running style a couple years ago. My knees don’t hurt when I run… Read more »
JohnS
1 year 10 months ago
Stacie, I’m right there with you. One time in elementary school, during the mile run, I dramatically (and quite unnecessarily, I’m sure) collapsed before the run was over. I was slow, I was the last one still running, and I was more than ready to be done! Later in life, I enjoyed running more, generally in the 4-5 mile range, just slowly chugging along, maybe 8-minute miles. Before discovering Primal, I was flirting with training for a half and eventually a full marathon, but I was saved from that fate by Mark and the paleo crowd. I’m much happier to… Read more »
ABQ Guy
ABQ Guy
1 year 10 months ago

After a solid year of training, I ran my 1st marathon Oct 4th. It was on my “bucket list.”

Now I can focus once more on the shorter distances, HIIT, and strength training, and of course Primal eating !

For planning running routes, this web site can be useful too:
http://www.gmap-pedometer.com/

Robert Mayer
Robert Mayer
1 year 10 months ago
I’ve been doing Crossfit for just over two years and in recent months our group has been doing track workouts nearly every Sunday evening. Two weeks ago we all ran a mile for time. I really wasn’t sure what was a realistic expectation for my time, but I seem to recall running about 7:30 the last time I had tried this maybe a couple of years earlier. So we ran and I ended up surprising myself a bit by clocking in at 6:51. Not too bad, I suppose, for a 51-year old who hasn’t done any serious running training since… Read more »
Leos Piros
Leos Piros
1 year 10 months ago

FYI – the world marathon record is just below 2h 3min, which is about 4:42 pace for 26.2 consecutive miles. Sure it was run by some highly talented and skinny african after years of “chronic cardio” training and 1 mile world record is “only” one minute faster – 3:43. Just take these facts into account before claiming that running 6, 7 or 9 minute mile means you’re fit. Grok could probably jog 9 minute miles all day long.

Johnny Catharsis
1 year 10 months ago

Interesting, I still run a couple of sessions a week at 2-3 miles, but I have started to pay closest attention to my speed on the first mile. I’m typically between 9 and 10, and I’m in my 40s.

Now I see that my target should be 8 minute miles or better, since I’m not 50 yet…

Thanks for the post!

Jamie
Jamie
1 year 10 months ago

I’m in. I have gained a lot of weight. I need to start being primal in all areas of my life. Today is 11/1/14. The journey begins. Hopefully in 6 months, I can post a transformation!

Bear Foote
Bear Foote
1 year 10 months ago

I got all enthused and found a local running track. I occasionally sprint. I walk as often as I can. And I sometime run a short disatnace when my body feels the need, so I had no great expectations. I was pleased with 7min 50 as I am in my late 40s. Not sure about Mark’s comment that you can’t do too much damage…sore calf muscles now :-). I wonder why its only those muscles?

Brandi
Brandi
1 year 10 months ago

If your calves are sore, that means you are running on your toes, instead of allowing your entire foot to touch, before bringing it up again.

Nikki
Nikki
1 year 10 months ago

I’ve been having so much trouble with my gym routine (darn job), but this challenge is perfect for getting me back! I tried it yesterday and, wow, I am not in the shape I thought I was. I needed breaks and my calves are killing me, but I’m going back tomorrow to try again! This is also the perfect 10 minute warmup before I hit the weights. And since I’ll only be doing this twice a week (thrice, tops), I will keep from burning out.

Lisa
Lisa
1 year 10 months ago

I like this a lot, for all the reasons Mark listed. Since I’ve been jogging this year, I’m not much of a runner but I can dash for the bus or something like that without being a sweaty, panting mess.

I just ran a timed mile (outdoors with some wind) and clocked in at 12:36. Awful, but it’s a victory that I can run a mile at all! And time wise, there’s nowhere to go but up… well, down. 🙂

Wendy
Wendy
1 year 10 months ago

Run a mile? I can’t even run a BLOCK! I have *never* been able to run a mile — not even when I was at my most fit/peak of my life, in my 20s. Never. It’s a breathlessness thing — I have the problem with any type of aerobic exercise.

I don’t suppose you have any suggestions for someone like me, do you?

Melanie
Melanie
1 year 9 months ago

Hi Wendy, I’m new to this, so I replied below instead of to you. You may want to see a Dr. And ask about Exercise Induced Asthma. I got diagnosed a couple of yrs ago and using an inhaler before I go running made a HUGE difference. Good luck!

bchat
1 year 10 months ago

Does this apply to people with chronic shin splints who don’t run anymore?

Melanie
Melanie
1 year 9 months ago
I’ve been running 1 1/2 miles @ 8.5 min or so mile then check heart rate- always 27 beats in 10 sec – then down to 24 after 1 min then 22 at 2 min – 27 is too high. My goal is to get that # down, but it’s been a yr and no chg. Anyway then i run another 1/2 mile. Then sprint 1 1/2 miles at 30/60 intervals. Feel great! Do this every weekend – was concerned that my heart rate goes too high but this article put me at ease that at for short distances, it’s… Read more »
Melanie
Melanie
1 year 9 months ago

To Wendy, see a Dr. And ask about Excercise induced Athsma,I have it and using an inhaler made a significant difference. Good luck!

valerie
valerie
1 year 9 months ago

Since following the paleo lifestyle for about a year, I have noticed a HUGE improvement with my cardiovascular system. Hiking, walking up hills are no problem for me, I’m not even out of breath. And now recently I have a STRONG desire to run, I actually look forward to it! I just turned 58. Any special recommendations for my age or should I just get out there and run?

amy matthews
amy matthews
1 year 6 months ago

I have judt started going for a little run each morning. I tracked it and its exactly a mile. I do this combined with squats.

I am yet to time my mile I am focusing on form. Will running every day hinder me anyway?

Greg
Greg
1 year 5 months ago

In high school I ran a mile in 4:39. I think I need to get back to the track and see what this 50 year old body can do now. Probably lucky to beat 8:00.

CAROLINE THOM
CAROLINE THOM
1 year 3 months ago

So far I jog about 1.2 mile in about 12 minutes – mixed with occasional short walks. it feels like its doing me some good so I’ll keep it up, but I may try more periods of running too and maybe even attempt a little sprint. See if i can improve my time…. 🙂

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