David Dack

If you’re planning to walk five miles, you might be curious about how long it’ll take.

That’s a fantastic goal!

According to the British Heart Foundation, the average time it takes to walk five miles is about one hour and 40 minutes.

This average time can vary depending on the individual, but the best part? Walking five miles a day can do wonders for your fitness and health

Today, let’s talk about what it takes to tackle a five-mile walk, a great goal for anyone looking to boost their fitness gently yet effectively.

Here’s what you need to know to tackle that five-mile walk.

The Basics: How Long Does It Take?

Five miles is a solid distance to aim for. You’ll likely hit 10,000 steps or more with a five-mile walk.

If you’re just starting out, you can work up to five miles bit by bit.

So how long it’s going to take you to walk 5 miles? On average, it’ll take most people around 1 hour and 40 minutes walking around 20 minutes per mile on natural terrain to complete this distance.

No need to stress about your exact timing.

Your pace can vary a lot based on different factors, such as:

• Distance
• Leg length
• Height
• Footwear quality
• Air quality
• Temperatures
• Age
• Height
• Weight
• Weather
• Fitness level
• Gender
• Energy levels
• Terrain
• Elevation gain or loss
• Hydration level

Let’s break down this even further.

Here’s your guide to step count in one mile running vs walking.

Walking on Different Surfaces

If you’re walking on a track, it’ll take about 20 laps to hit five miles

On a treadmill, it’s often easier to keep a steady pace since you don’t have to deal with the weather or traffic. But remember, even on a treadmill, how long it takes will depend on your speed and fitness level.

According to Adam Saleh at Strength Shop USA, “the surface you walk on plays a crucial role in your endurance and joint health. Choosing well-cushioned surfaces or wearing supportive footwear can help prevent fatigue and reduce strain during longer walks.”

City Walks: A Different Challenge

Walking in the city has its own challenges. Covering five miles with varying block sizes and traffic might mean navigating around a lot more than just walking. In most cities, five miles is roughly 100 blocks.

How Many Calories do You Burn Walking Five Miles?

Again, it’s difficult to answer this question as it mainly depends on the individual and how fast they walk.

Most people burn about 100 calories per mile when walking. That sums it up to around 500 calories for a five-mile walkie.

That’s like skipping two donuts, or an extra glass of wine!  Imagine doing that five days a week—you’ll feel lighter, and your energy levels will soar.

And things add up.

Walking five miles daily five days a week will burn around 2000 to 3000 calories. Stick to your usual calories, and you could llose about half a pound to a pound each week.

Just keep in mind that this isn’t written in stone. Pace, terrain, and body weight—to name a few—all impact how many calories you burn during a five-mile walk.

Here’s the full guide to how many calories you burn running one mile.

Keep Track

To ensure you know how far you’re walking out there, I recommend using a fitness tracker or a running app to keep track of your distance.

It’s easier that way.

You can also use Google Maps to plan out your walking routes. This way, you won’t end up walking more or less than you intend to.

Be Prepared

You must be well-prepared when planning to walk for 5 miles or longer. Make sure you have the following before you step out of the door:

• Comfortable walking footwear
• Comfortable exercise clothing based on the weather and walking conditions
• Water
• Light snack
• A phone (to track distance and make a call just in case of emergencies)

Further Reading on Walking and Fitness

To dive deeper into the benefits of walking and its impact on your heath, I’ve picked a few source and studies that offer valuable insights. Here they are:

1. American Heart Association (AHA): The AHA provides guidelines on physical activity, emphasizing the importance of walking for cardiovascular health. Check out their article on “Walking: A Simple Way to Get Active” for tips on how to incorporate walking into your daily routine.
2. Centers for Disease Control and Prevention (CDC): The CDC has extensive resources on physical activity and its impact on health. Their page on “Physical Activity Basics” includes information on the benefits of walking and how much activity is recommended for different age groups.
3. Harvard Health Publishing: For research-backed insights into the health benefits of walking, Harvard Health offers a comprehensive article titled “Walking for Health” that discusses how walking can improve cardiovascular fitness, mood, and overall well-being.
4. National Institutes of Health (NIH): The NIH provides a wealth of information on exercise and fitness research. Their publication on “The Benefits of Walking” outlines the physical and mental health benefits of regular walking, backed by scientific studies.
5. American College of Sports Medicine (ACSM): The ACSM is a leading authority on exercise science and sports medicine. Their position statement on “Exercise for Weight Management” discusses the role of physical activity, including walking, in weight management and overall fitness.

Looking for an exercise that gets your heart through the roof and improves your running? Look no further than high knees.

Though it’s a simple movement, high knees is one of the best cardiovascular exercises.

Performing this simple exercise gets your body moving and your heart racing while also activating your core and leg muscles like nothing else.

But how do high knees help your running form, and how can they perform them correctly? That’s where today’s post comes in handy.

In this guide to high knees, I’ll cover everything you need to know to add high knees to your training plan.

These include:

• What are high knees
• What muscles do high knees target
• The benefits of high knees
• The proper technique for high knees
• Common high knees mistake to avoid
• High knees workouts
• And so much more

What Are High Knees?

High knees are an excellent cardiovascular exercise used in various sports and disciplines.

High knees is a classic running drill considered a high-intensity interval training (HIIT) exercise. This works well for burning calories and building strength, power, and endurance.

The movement consists of a mix of running in place with exaggerated knee lifts. You basically run, or sprint, in place or a forward direction while driving the knees as high as you can, arms moving up and down beside you – simulating running.

Although high knees may look easy, it’s still challenging and hits about every muscle below your waist, including your calves, hamstrings, quadriceps, and glutes.

In addition, high knees work well for priming your body for activity thanks to the full body burn and cardio boost. This is why high knees are great exercises for any warm-up routine.

What’s more?

The high knees exercises are also a plyometric movement that improves neuromuscular efficiency, which helps improve your agility, acceleration, explosiveness, and overall speed!

But what I like the most about high knees is that you can do them pretty much anywhere. In your bedroom. Or In the kitchen. Or In the garage. Or At the gym. Or In the office. Or In the park. Or… you choose.

As long as you have enough space, you’re free to “high knee.”

What Muscles Do High Knees Work?

The high knee is a weight-bearing exercise; therefore, it will drastically impact your core and upper and lower body muscles.

More specifically, the exercise mostly targets the muscles of the lower body, and that includes:

• Glutes
• Quadriceps
• Hamstrings
• Calves
• Hip flexors

The exercise also requires using the core and abdominals to assist with proper form. You can also get some pump in your biceps and triceps if you contract your arms properly.

Additional resource – Single leg bridge technique

How Many Calories Do High Knees Burn?

This is one of the most common questions people have about high knees.

I hate to break it to you, but I don’t know the exact answer, as it hinges on the individual.

Like any other exercise, it’s not easy to tell the exact amount of calories to burn when you perform this particular exercise since it all depends on variables such as weight, fitness level, age, training intensity, etc.

But overall, high knees will burn around 100 calories every 10 minutes at mild to intense effort. You can burn off more than roughly 60 calories in just five minutes if you up the intensity to the max.

This is one reason high knees are often highly recommended for weight loss and often incorporated into most fitness programs.

To make the most out of it, keep intensity to the max. At the end of the day, the harder you work, the more calories you burn.

Additional Guide – A leg workout for runners

How To Perform High Knees The Right Way

Now that you know a thing or two about high knees let’s look at how you can do them.

What I like the most about high knees is that it is too easy to perform. Plus, you won’t need any equipment or a great deal of technique to master the basic movements.

All you have to do is follow the following guidelines.

Proper Form

Begin by standing straight, feet shoulder-width apart, arms by your side, and weight centered over the ball of the feet.

Drive your right knee and foot back toward the floor as you raise your left knee as high as possible, then bring the left heel toward your glutes. Keep running on the spot while lifting your knees to at least hip height, back straight and landing on the balls of your feet.

Make sure to pump your arms the same way you do while running—or sprinting. This helps generate enough momentum to keep your knees high, even after you get drenched in sweat.

Remember to breathe deeply and as naturally as possible, with a steady and smooth rhythm.

Repeat the movement for 30 seconds, slowly extending the time you perform the exercise.

Additional Resource- Here’s the full guide to RPE in running.

High Knees For Beginners

In case the standard high knees exercise is too challenging, whether you’re in bad shape or have a chronic injury, I’d recommend performing high knees by marching in place. This version has less impact and is beginner friendly.

During this exercise, you’re keeping one foot in touch with the ground at all times.

Additional Resource – Running after knee replacement

Advanced High Knees

Once you’ve mastered the proper high knees technique, it’s time to do more challenging moves.

One version is the weighted high knees. During this exercise, wear a weighted vest or put on light ankle weights and start “high kneeing” as fast and hard as possible.

Additional Resource – How Many Calories Should a Runner Eat

High Knee Sprinting

Bored of running in place? Then make things more interesting by doing the high knee sprinting.

Here’s how.

Start by doing the same high knees movement but move forward on each knee drive.

Make sure to drive your elbows back vigorously while landing on the balls of your feet. Then, quickly drive the next leg up.

You can also try this agility ladder drills routine.

10 minutes Bodyweight-Only Cardio Challenge

As I’ve stated, the high knees exercise is a great warm-up move.

In fact, by simply performing high knees for a prolonged period, you can get a complete cardio workout like nothing else. Of course, this is as long as you don’t mind running in place for an extended period.

But you can also incorporate the exercise into other workout routines to mix them up.

Try the following routine, and remember to start with a 10-minute dynamic warm-up to get your system ready for the intensity.

Circuit training is a fun way to work out and get your endurance and strength in at the same time.

Perform the exercises for one minute, recover for 15 seconds, then move to the next exercise. Move from one exercise to the next with little to no breaks. Rest for one minute at the end, then repeat the circuit.

• High knees
• Jumping jack
• Lateral jumps
• Push-ups
• Bear crawls

Repeat the circuit five times. Finish off with a cool-down stretch.

Have you ever wondered what age grading is all about? Then you have come to the right place.

What I love the most about running is that it’s a sport open to people of all ages and abilities. Head to the nearest race venue, and you’ll meet everyone from kids to octogenarians, each pushing themselves to be the best runner they can be.

This makes every runner unique.

How you perform is unlike how anyone else runs, which is especially relevant if you’re a different age or gender.

Sure, we can all participate in the same race and run the same distance, but at the end of the day, performance and level of exertion will vary drastically across age and gender.

Overall, men tend to be faster than women (why we have the classes), and older runners tend to be slightly slower than their younger counterparts.

That’s a biological fact.

So how do you tell how is the faster, fitter runner? How do we compare your performance to theirs?

Enter age grading.

This tool considers your age as a handicap and reveals how strong your performance is compared to others—even those of different ages. Think of it as a simple measuring stick to assess your abilities.

In this article, I’ll explain all you need to know about age grading, including its benefits and accuracy, and help you figure out what your age-graded times would be.

Additional resource – What’s the best temperature for running

What is Age Grading?

Age grading allows runners of different ages and genders to be scored against each other by producing a percentage score for each run based on age.

More specifically, it’s a method of scoring and judging race performances so that the youngest and oldest runners compete for head to head. It’s a way of measuring (and comparing) racing performance, adjusted for age, sex, and race distance.

This is performed by first comparing the runner’s finish time at that specific distance to the “ideal”  achievable time for that runner’s age and gender. Keep in mind that ideal time doesn’t inherently mean the world record.

Additional resource – Your guide to heart rate variability

If this is still confusing, consider age grading like a golf handicap. It provides us a guide to making allowances dependent on set criteria.

Age grading can also be compared to a running track. The athletes do not line up at one even starting mark. Instead, they start in their lane at various positions on the track.

The staggered starts aim to ensure that all races cover the same distance, giving each runner an equal shot at performance.

Age grading works the same way.  It lets the athletes have a reference point of comparison, regardless of age or gender.

For older runners, age grading is a big plus. It analyzes race performance and spits out a time based on the formula, which is much faster for most older runners.

Additional Resource – What’s the best temperature for running?

The Math Behind The Tables

Age grade tables are calculated by analyzing runners’ race times across various age groups and genders, covering every distance from 5K to the marathon.

This allows the statistician to better identify the best time for each age and gender.

These values can be used to compare performances between different age groups and genders competing in different events. Therefore, it’s possible to effectively grade your performance.

Additional resource – Strava for runners

Where Did Age-Graded Scores Come From?

The statistical analysis that helps determine age grade percentages were developed by the World Association of Veteran Athletes (WAVA), which is the organization that governs master long-distance running, racewalking, and track & field.

The first age-graded tables were published in 1989 and the last updated in 2015 (at the time of writing this).

The calculation is carried out by taking word record performances for each age, gender, and distance and using them as benchmarks.

The organization gathered approximate world record level stands for each age between 5 and 100 and genders. Then established different sets of stands for each class road race distance, such as the 5K, 8K, 10K, half marathon, and full marathon.

So, for example, if the world record for a 50-year-old man running a 5K is 15:00 and another 50-year-old man runs a 5K in 31:00, he has an age-graded performance of 48 percent (15:00 divided by 31:00)

Additional Resource – Here’s how to run faster

The Practicalities of Age Grading

There are two primary benefits of age grading.

The most practical application of age grading allows for a simple comparison between athletes that could not otherwise be competitive.

In other words, age grading makes it possible to compare older runners with younger runners regardless of the event.

For example, a 61-year-old man running a 21:30 5K is a more impressive time than a 23-year-old running 18:30, even though the younger runner’s performance is faster in an absolute sense.

Another useful application of age grading is that it allows you to compare your performance from previous years or to guess what you might have run when you were younger.

By adjusting your performance, regardless of your age and gender, to what it would have been in your prime years, age grading allows you to compare back to past performances.

So, for example, if you’re 51 and have been around the competitive running block for a while, you’ll be able to tell if your running performance is improving over time despite slowing down in absolute terms. Or you could also calculate what your running performance may be in your 20s.

What’s more?

Age grading also allows you to target your ideal personal bests throughout your running career, despite getting older. It helps you go for the right target at the right times.

Additional Resource – Guide To Running Race Distances

Life Is Fair…Sometimes

Age grading allows athletes to make an impartial comparison of their performance and is a much better benchmark on why to set objectives and push yourself.

But here’s the downside. Age scaling doesn’t consider the weather, temperature, terrain, and other variables that might impact running performance.

Other than that, this tool can come in handy when it comes to comparing the performances of runners of different ages and genders.

Additional Resource  – Here’s your guide to advanced running metrics

Calculating Your Score

You can also use an online calculator to input your age, gender, event distance, and finish time to calculate your percentage score. You got many options.

Overall, the higher the percentage, the better.

These age-grade calculators are based on the tables published by the World Master Athletics.

WAVA has also come up with the following broad achievement levels to be used with age-graded scoring. Each score within the range indicates the performance level achieved by the runner.

The scores usually correspond to the following categories.

• 100 percent – Approximate world record level
• 90 + percent – World class level
• 80+ percent – National class live
• 70+ percent – Regional class level
• 60+ percent – Local class level

Here’s the truth.

Don’t feel discouraged if your score for a certain distance is far from the world record time.

Overall, if you score around 90 percent or above, then you should count yourself as world-class (or check if your watch is still working).

Additional Resources

• The benefits of running
• YouTube channels for runners

No matter where you’re starting from, an 8K is within reach with some solid prep and the right mindset.

Sure, 8Ks might not be as popular as 5Ks or 10Ks, but they’re just as fun and rewarding.

If you’re ready for a bit more than a 5K but not quite a 10K, an 8K is a perfect step up

Let’s break down what you need to do to train for your best 8K.

How Far is an 8K?

Okay, let’s get technical for a second—an 8K is 4.97 miles.

So, yeah, it’s just shy of five miles.

If you’re like me, living in the U.S., distances in kilometers might feel a bit foreign. But trust me, once you get into the groove of running, it’s all the same.

What’s a Good 8K Finish Time?

For beginners, a solid time to aim for is around 40 to 50 minutes. If you’re more experienced, you might shoot for 30-40 minutes.

But don’t stress too much about times. I wasn’t focused on speed when I ran my first 8K. I just wanted to finish without stopping!

My advice: aim for 40 minutes as a target, but focus more on consistency during training.

How Tough is an 8K

I won’t sugarcoat it—if you’re new to running, going straight for an 8K could feel tough. Five miles is decent, especially if you’re just starting.

When I first tried to run more than 3 miles, I hit a wall around mile 2.5, and it wasn’t pretty. That’s why gradual build-up is key. If you’re already running regularly, it’s doable. But if not, start with shorter distances, like a 5K, and work your way up. That’s what worked for me.

Are You a Beginner?

If this is your first time running, the run/walk method is the way to go, as it can help you add distance safely. “Gradual progression is key to avoiding injury and improving endurance over time,” according to Dr. Pedram Kordrostami M.D, BSC, PGCERT, CEO & Founder of Omre.

Try running for two minutes, then walking for two minutes, and repeat.

As training progresses, aim to spend more time running while taking shorter breaks until you can run non-stop for 30 minutes.

My 8K beginner plan assumes you can run nonstop for 10 to 15 minutes—or a mile. If you’re completely new, you might want to start with a Couch to 5K plan first.

Ready to Train for Your 8K?

So, what’s the plan? Well, I’ve laid out an 8-week training schedule below. The main thing I tell my clients is: consistency is your friend.

You don’t need to run every day, but you should aim for 3-4 weekly runs.

Add in some cross-training, like strength work, which I love because it helps me avoid injuries and feel stronger. Just a couple of strength sessions a week will help boost your endurance

And don’t forget to stretch. I can’t tell you how many times foam rolling has saved me from tight calves and hamstrings after a long run!

How to Space Out Your Training

Start with shorter runs, around 3 miles, and gradually increase the distance.

By week six, you should be able to hit a 5-mile run, which will set you up nicely for race day.

And please don’t run two days in a row. Give your body time to recover. On off days, try something different like biking or swimming.

Trust me, you’ll feel refreshed and ready to tackle your next run.

Race Day Tips

Race day will be a breeze if you’ve followed your plan. One thing I’ve learned the hard way: don’t try anything new on race day. Stick with the same shoes, clothes, and strategy you’ve used in training.

If you’ve been doing run/walk intervals, keep it up during the race. The adrenaline of race day can tempt you to push harder, but listen to your body and pace yourself.

When the final mile comes, you can kick it into gear if you feel strong. But remember, finishing is the goal. No matter what, crossing that finish line is a win.

The 8-Week 8K Training Plan

My eight-week 8K training plan is designed for beginner runners who want to run an 8K race. The training plan works for runners training for a 5-Mile race since 8K is roughly five miles.

Remember that my beginner 8K plan assumes you can run at least a mile. If this is out of the question, you might want to start with my couch to 5K plan here and train at a less challenging pace over two months.

Week – 1

• Monday – Rest or Cross train
• Tuesday – Easy run: 1.5 miles
• Wednesday– Rest or Cross train
• Thursday– Easy run: 2 miles
• Friday– Rest or Cross train
• Saturday– Easy run: 2 miles
• Sunday – Rest

Week – 2

• Monday – Rest or Cross train
• Tuesday – Easy run: 2 miles
• Wednesday– Rest or Cross train
• Thursday– Easy run: 2 miles
• Friday– Rest or Cross train
• Saturday– Easy run: 3 miles
• Sunday – Rest

Week – 3

• Monday – Rest or Cross train
• Tuesday – Easy run: 2.5 miles
• Wednesday– Rest or Cross train
• Thursday– Easy run: 2.5 miles
• Friday– Rest or Cross train
• Saturday– Easy run: 3 miles
• Sunday – Rest

Week – 4

• Monday – Rest or Cross train
• Tuesday – Easy run: 2.5 miles
• Wednesday– Rest or Cross train
• Thursday– Easy run: 3 miles
• Friday– Rest or Cross train
• Saturday– Easy run: 4 miles
• Sunday – Rest

Week – 5

• Monday – Rest or Cross train
• Tuesday – Easy run: 3 miles
• Wednesday– Rest or Cross train
• Thursday– Easy run: 3 miles
• Friday– Rest or Cross train
• Saturday– Easy run: 4 miles
• Sunday – Rest

Week – 6

• Monday – Rest or Cross train
• Tuesday – Easy run: 3 miles
• Wednesday– Rest or Cross train
• Thursday– Easy run: 3 miles
• Friday– Rest or Cross train
• Saturday– Easy run: 5 miles
• Sunday – Rest

Week – 7

• Monday – Rest or Cross train
• Tuesday – Easy run: 3 miles
• Wednesday– Rest or Cross train
• Thursday– Easy run: 3 miles
• Friday– Rest or Cross train
• Saturday– Easy run: 6 miles
• Sunday – Rest

Week – 8

• Monday – Rest or Cross train
• Tuesday – Easy run: 4 miles
• Wednesday– Rest or Cross train
• Thursday– Easy run: 3 miles
• Friday– Rest or Cross train
• Saturday– Easy run: 2 miles
• Sunday – Race Day

Frequently Asked Questions About Training for an 8K

Let me address some of the most questions regarding running a 8K:

What should I do if I experience pain while training?

If you experience pain during training, it’s essential to listen to your body. Do not push through the pain. Take a break and assess the situation.

If the pain persists, seek medical attention to ensure you don’t exacerbate any injuries. Remember, taking time to recover is crucial for your long-term success as a runner.

How can I stay motivated during training?

Staying motivated can be challenging, especially as the training progresses. Here are some tips to keep your motivation high:

• Set Clear Goals: Break your main goal into smaller, achievable milestones to track your progress.
• Join a Local Running Group: Connecting with fellow runners can provide support, encouragement, and accountability. Training with others makes workouts more enjoyable and less isolating.
• Mix Up Your Routine: Incorporate different types of runs, such as speed work, tempo runs, and easy runs, to keep things fresh and exciting.

How should I adjust my training if I’m feeling fatigued?

Fatigue is a normal part of training, but it’s essential to recognize when you need to adjust your plan. If you’re feeling unusually tired, consider taking an additional rest day or reducing the intensity of your workouts. Focus on recovery through proper nutrition, hydration, and sleep. Listen to your body—it’s better to rest and recover than to risk injury.

What if I miss a training day?

Missing a training day is a common occurrence, and it’s important not to stress about it. If you miss a day, simply resume your training schedule as planned. If you find that you’ve missed several days, consider repeating a week of training to allow your body to adjust. Consistency is key, but so is listening to your body and avoiding burnout.

How should I pace myself during the race?

Pacing is crucial for a successful 8K. Start the race at a comfortable pace, ideally a bit slower than your goal pace. Aim to maintain this effort for the first half of the race, and then gradually increase your speed during the second half. A common strategy is the negative split, where you run the second half faster than the first. For example, if your goal is to finish in 40 minutes, try to complete the first 4K in about 20-21 minutes, then pick up the pace for the final 4K.

How long should my long run be?

For training purposes, your long run should gradually increase to around 6-7 miles as you prepare for the 8K. This distance builds your endurance without overwhelming your body. Add a long run into your schedule once a week, and make sure to keep it at a comfortable, conversational pace.

What should I eat before the race?

A balanced pre-race meal can make a difference in your performance. About 2-3 hours before the race, consider eating a meal rich in carbohydrates and moderate in protein. Good options include oatmeal with fruit, a bagel with peanut butter, or a banana with yogurt. Avoid high-fat or high-fiber foods that may cause discomfort during the race.

How can I stay motivated during training?

Setting clear, achievable goals is one way to maintain motivation. Consider joining a local running group or finding a training partner to keep you accountable. Tracking your progress with a running app can also help you see improvements over time, and celebrating small milestones will keep your spirits high as you work toward your 8K goal.

What gear do I need for training and race day?

Investing in a good pair of running shoes that fit well and offer adequate support is crucial. Additionally, wear moisture-wicking clothing to keep you comfortable during your runs. Don’t forget to test your gear during training runs to ensure everything is comfortable before race day.

Can I train for an 8K if I’ve never run before?

Absolutely! The 8K distance is a great goal for new runners. Start with a structured training plan that gradually builds your running ability. Incorporate walk/run intervals into your training to help ease into running and build endurance over time.

Join the Conversation!

We want to hear from you! Have you begun your training for your first 8K? What strategies have you found helpful, or what challenges are you facing? Sharing your experiences can inspire and motivate fellow runners who are on their own journeys.

Feel free to ask questions or share your thoughts in the comments section below. Whether you’re just starting out or you’re well into your training, your insights are valuable to our community. Together, we can support one another as we work toward our running goals!

**This is a guest post**

Why Are Physical Exercises as Important as Logical Ones? General training of the body is an essential part of modern life. Of course, there is no need for immense strength and agility today as many centuries ago. People no longer need to be hunters and preppers to ensure their sustenance. Life is established, and today sport is a chance to support your health, have a great time, and socialize with like-minded people. It’s important for the student, teacher, office or police worker. Even retired people need activity to maintain strength and longevity.

The Benefits of General Training of the Body

Physical activity should not be perceived as an obligation, which is immensely irritating. On the contrary, it is necessary to do exercises with joy. This will allow you to enjoy every movement to recharge your energy and vigor. It is not relevant whether you provide writing services or legal advice, design premises, or engage in sewing. To learn more about the benefits of physical training, you can order expert paper at EduBirdie Canada. Your activity is not accompanied by constant movement, and there are a lot of such spheres. To compensate for the lack of activity, it is recommended to do sports. It can be a visit to a yoga center, a regular swim in the pool, or working out on fitness equipment.

https://unsplash.com/photos/gJtDg6WfMlQ

Life Expectancy Extension

Increasing life expectancy should not only be a concern for the elderly. It’s something we should have been thinking about since high school and college. The good news is that education involves more than just acquiring knowledge and using writing services. Physical education is provided in educational institutions. It makes it possible to develop harmoniously in all directions: to gain knowledge, to use the best research paper writing services in the USA, and to build muscles. At the same time, students remain physically active and often participate in competitions between courses or universities.

According to studies, regular exercise increases life expectancy by an average of seven years. This is because moderate exercise reduces the risk of developing heart problems. Negative manifestations related to the work of other internal organs are also bought over.

Improvement of the Cardiovascular System

Sports keep the heart and blood vessels in good shape and improve the condition of the muscles. Normalization of health is related to the reduction of the cholesterol level during exercise. Blood clotting is also reduced, which is important for excellent well-being.

Weight Correction

During general training of the body, you expend a lot of energy. This reduces the amount of fat and contributes to the normalization of weight. You should do different exercises for active weight loss.

Improving Cognitive Functions

Thanks to sports, brain function improves. This applies to memory and cognition of new themes. Physical exercise stimulates the creation of neurons. Accordingly, you will have no difficulty learning and remembering the material you are interested in.

Normalization of Sleep

Just 30 minutes of moderate exercise contributes to the normalization of sleep. But it is necessary to determine the time when physical activity brings optimal results. In some cases, evening exercise excites and disrupts your usual sleep regime.

Improved Skin Condition

Thanks to the general training of the body, the metabolism of the liver is normalized, and the processes of the cardiovascular system come back to normal. This contributes to the improvement of the skin. But you will notice changes in appearance only if you exercise regularly.

Improvement of Digestion

The condition of the stomach and intestines plays an important role. It is not necessary to use medication to normalize digestion. Start with general training of the body, and things will get better. In addition, you will strengthen your immune system and get your weight in order.

Excellent Emotional State

With a sedentary lifestyle, the body stops coping with stress. To avoid negative manifestations, exercise. The method is as effective as taking antidepressants. Only in the first case, recovery and rejuvenation take place.

Conclusion

Sitting at your lesson in classes, working in an office, or at a machine, it is necessary to adhere to a healthy lifestyle. Otherwise, you will encounter problems with the back, joints, and other parts of the body. A half-hour of exercise or physical activity at the gym is enough to make you feel great and increase your life expectancy. You will notice an improvement in all areas, from your general condition to your mood.

Looking for some of the best YouTube workout channels for runners? Then you have come to the right place.

Being stuck at home doesn’t mean the end of your cross-training exercise.

A home workout can work well, and staying active is not only good for your physical state but also your mind.

Whether you don’t have the budget for the gym or have no time for it, you can find many efficient online videos to help you reach your fitness goals.

From classic bodyweights exercise, and yoga, to Pilates and high-intensity interval training sessions, the following picks have something for everyone.

I’ve rounded up some of my favorite YouTube channels in today’s article to add much-needed variety to your indoor fitness routine.

Enjoy:

Note – Just make sure you are connected to a reliable internet so that you can continue to stream YouTube seamlessly. If you are looking for suggestions, I recommend reaching out to Xfinity customer service to sign up for super-fast internet at affordable rates.

The Running Channel

Looking for great content designed for runners? Then the Running Channel is one of your best options.

The Running Channel has been uploading great content since 2009, having over 553,000 subs at the time of the publication of this article.

The Running Channel’s mission is to offer great content to those who love running, regardless of their ability or experience.

The channel’s team are high energy, informative, knowledgeable, and practical. The channel shares advice on running, such as race vlogs, training advice, hill training, and interviews. The videos are also relatively short, which makes them easier to watch.

You can also find plenty of at-home workouts for runners and so much more.

Fitness Blender

Are you looking to add some high-intensity training to your at-home training? Then fitness blender is a great choice.

Fitness Blender is a husband and wife training duo channel. The 6 million subscribers channel offers workouts that typically don’t require equipment, so you can easily do them at home.

Fitness Blender is one of the best sources of 150 HIIT workouts on YouTube, with over 150 routines at the time of writing this post.

The founders, Daniel and Keli, are fitness industry experts in Nutrition, Psychology, physiology, etc.

Additional resource – Does running build muscles?

HASFIT

Founded by Coach Kozak and Coach Claudia, the HASFIT team believes that everyone should be able to exercise at home.

The almost two-million subscribers channel has over 1,000 full-length workouts, so you can find a routine that meets your needs.

HASFIT also has a website and mobile app for those that would like to exercise alongside the coaches.

This channel is filled with over 1,000 full-length workouts, which might be overwhelming for some.

But don’t worry. The channel breaks up the workouts with playlists such as workouts by muscle group, beginner workouts, etc.

Just keep in mind that some workouts may require some equipment, like weights or a resistance band. But nothing complicated.

Yoga With Adriene

Do you have tight hamstrings? Then you need some yoga.

Yoga is one of the best cross-training workouts for runners. It helps strengthen your entire body and improve flexibility and mobility in your muscles and joints. This, as you can already tell, is key for superior performance and injury-free training.

I cannot emphasize this enough.

One of the best Yoga YouTube channels is Yoga with Adriene.

With over 6 million followers, the channel is one of the most successful yoga channels on YouTube.

Adrienne’s straight and clear style is a big part of the appeal – there’s little talk of New Age stuff here.

Her channel also offers classes for different people and backgrounds, from beginner yoga to yoga for runners.

Additional Resource  – Here’s your guide to advanced running metrics

VO2 Max Productions

Looking to take your running to the next level? Then you should check out VO2 Max Productions.

The host, Sage Canaday, is a pro runner who shares stellar and compelling content for runners.

Sage competed in two US Olympic marathon trials and is a pro ultra mountain runner.

He also bakes vegan cookies, plays guitar, and shares practical tips on becoming a better runner on all levels—whether you just picked up the sport or have been running for years.

At the time of writing this, VO2 Max Products have over 90,000 subscribers and 16 million views.

What’s more?

The content is laid out in a simple way. Think of it more like a friendly chat from a pro.

The channel mostly focuses on pro-long-distance running tips and advice with a mix of other tutorials that dive into injury prevention, strength training, and diet.

In the videos, you’ll learn more about proper form, runners’ diets, and tips for long-distance running and optimal performance. You won’t be disappointed.

Additional Resource – Strength Training program for runners

**This is a guest post by my friend Naileth Ariza Barrera**

High-calorie, ultra-processed foods are easy to overconsume. These kinds of foods are sweet, delicious, and not satisfying, but they are also low in nutrients. Medical experts have discovered that eating high-calorie foods increases a person’s chance of contracting deadly illnesses of the kidney and heart. Medical research also highlighted that overweight and obese people have an increased chance of suffering from these illnesses if they don’t reduce their calorie consumption and eliminate excess body fat.

Fixing the Obesity Epidemic

Reducing calorie consumption and getting rid of body fat is not as easy in reality as it is in theory. One of the best methods of achieving this is by being on a calorie-restricted diet. Unlike exercise, dieting can be incorporated into a hectic schedule. When combined with adjustable gastric balloons, diets can reduce calorie consumption and help you burn excess body fat much faster. Here are healthy foods diets you should consider if you are fat.

Dash Diet

Every food diet has what it’s designed to accomplish in the body. Nutritionists created the dash diet to improve blood circulation and stop hypertension. To achieve this, the diet helps reduce the amount of sodium intake in the body. The diet is prepared with lots of vegetables and fruits.

Fruit Diets

Packed with minerals and vitamins, fruit dieting is one of the best ways of reducing calorie consumption. When fruit dieting, no amount of fruit consumption is excessive as long as you don’t get any stomach problems. Fresh fruits are more advisable for fruit dieting when compared to dried fruits.

Water Diet

Water should be your best friend when looking to burn a large amount of body fat. Water contains zero calories which makes it the perfect liquid for fatty people. Regular consumption of water, at least 15 cups daily, has proven effective in burning excess body fat. To effectively carry out a water diet, the person will need a lot of discipline and determination. Drinking a glass of water before you sleep at night and after you wake in the morning is also advisable.

Additional Resource – Here’s how to much to run to lose weight

Zero Or Low Carb Diet

This type of diet is mainly for those who like eating seafood. In this diet, you substitute carbs with highly proteinous foods like fish; if you eat carbs, it must be limited to 60g daily. According to a medical review published in 2015, a low-carb diet proved effective in burning a large percentage of body fat.

Fasting

Abstaining from edibles for a certain period during the day is one of the most effective diets for fat people. The trick behind this diet is when you become hungry and in need of energy, the body begins to burn excess fat to convert them to energy. This should be practiced once a week as the body needs other nutrients to survive and stay healthy. However, if you can’t wholly stay without food and water, you can opt for water fasting, where you can only drink water without eating.

Additional resource – Here’s how long does it take to lose 100 pounds.

Gastric balloon is your solution

If you don’t want any specific diet, you can simply opt for a gastric balloon system. These systems make it impossible for you to eat irrespective of the food selection. You may experience some stomach problems after getting the gastric balloon. In this case, consult your doctor.

Additional Resource – Here’s your guide to pre and post run nutrition

Running is one of the best exercises to help you lose weight and maintain a healthy weight.

But, if you’re a runner looking to lose weight, you must have wondered whether you’ll get more benefits from running a long distance at a slower pace or if there is to be gained from speeding and running faster for shorter distances.

So which will be the most effective in meeting your weight loss goals?

That’s what we’re going to discuss in today’s post.

As you can already tell, the answer isn’t all white or black, as there are many things to consider, and the answer depends on a host of factors.

Let’s break down the pros and cons of running for distance Vs. and running for speed when it comes to weight loss.

The Basics Of Losing Weight

At around 100 calories per mile, running is one of the best ways to increase burn calories.

But why is this relevant?

Let’s go back to the basics.

To lose weight, you simply burn off more calories than you take in. This means that your energy expenditure—as in running, exercising, moving, etc.—must exceed your energy intake—as in eating and drinking.

Yes, it’s the good old Calories in Vs. Calories out principle.

You can create this deficit by exercising—and moving—more, eating less, or mixing both. A series of slower miles can pile up and create a consistent calorie deficit leading to weight loss.

The Pros

Running faster takes less time, and it’s great for cardiovascular health. Faster miles put a lot of stress on your body, forcing it to take longer to recover. This, in turn, means more calories burnt after the workout, or what’s known as EPOC.

This is not rocket science because the more you push your body to keep up the faster pace, the greater the energy needs. Here’s the full guide to how many calories you burn running a mile.

What’s more?

Faster miles also tend to build muscle mass, which can increase your overall metabolism. As your body tries to recover from the hard work, it’ll continue to burn calories at a higher rate, even long after you’ve finished running.

The Downsides

Although speeding up has a lot to offer. It’s not feasible for everyone.

Unless you have a good running base, keeping up a faster pace for a long time is out of the option.

If you’d like to speed up, you’ll have to spend less time running.

What’s more?

Faster-paced runs can make you feel exhumated later in the day. Not that faster miles mean more impact on your muscles and joints.

There’s a reason you feel sore after hard training.

Additional resource – How to measure body fat percentage

Distance For Weight Loss

When running long-distance, you’re technically performing steady-state cardio, which is the lower training intensity that can be performed for a long time.

During steady-state training, your heart rate stays within the moderate work zone, not going through the ups and downs it would during high-intensity training.

The Pros

Long runs work well for improving your endurance and overall cardiovascular health.

Most of your training will be performed at a steady-state pace in most road races, such as 5K or marathons.

Long-distance running can burn a lot of calories with less effort. It’s also the bread and butter of most half marathon and marathon training plans.

Sure, you’ll be shedding more calories per minute, but you’re training for more times, so the total calories burned can rack up.

A 160-pound male runner going for one hour-long run at a pace of 10 minutes per mile will burn around 750 calories.

The Cons

Just like anything else, long runs aren’t without downsides.

Sooner or later, long slow runs might lead to plateaus. As your body gets used to the miles, it won’t feel pushed, thus burning fewer calories for the same level of work.

Sure, logging more miles is one way to break through plateaus, but you can only run so far. Given time, your body will become used to a certain distance, and your weight loss will eventually plateau.

What’s more?

Slow long runs take twice as long.

Longer runs are hard to fit into busy days, so you might end up skipping on them altogether.

Additional Reading  – Does running give you abs?

Slow Running vs Fast Running for Fat Loss  – The Conclusion

As you can tell, there are pros and cons to running both faster and farther.

So which one works the best for you hinges on your fitness level and training goals.

For example, going faster will be key if you’re training for a shorter distance. But longer runs might be the best way to go if you’re looking to run a marathon.

Here’s what I’d recommend you do.

If you’re serious about losing weight while improving your overall fitness, do both.

Yes.

After all, variety is the foundation of a well-rounded running routine. Don’t get too focused on losing weight.

You should likely be mixing up your routines to ensure you’re going faster and farther at regular intervals.

In the end, regular training is what’s going to help you achieve lasting weight loss. The rest is just details.

Additional Resource – How Many Calories Should a Runner Eat

Looking to run an 8-minute mile? Then you’ve come to the right place

Whether you’re a complete beginner or training for your first 5K, running an 8-minute mile can improve your performance and pace.

Cruising at such speed may seem insurmountable, but it’s not impossible.

With the right training, commitment and attitude, you’ll be running that eight-minute mile before your know it.

In this article, I’ll dive into how to make your training more effective, prepare your body and mind, and so much more.

More specifically, I’ll look into:

• How fast are 8-minute miles?
• Can everyone run an 8-minute mile?
• The exact pace for an 8-minute mile
• How to set starting point?
• The importance of interval training in improving mile speed
• And so much more.

On your marks?

Ready, set, go!

Why It Matters

Want to run a faster 5K? Then run a faster mile

Want to run a faster 10K? Then run a faster mile.

You get the point. I hate to sound like a broken record.

So whether you’re a 5K, 10K, or even marathon runner, it all goes back to that mile time. It’s the foundation for everything.

How Fast is An 8 Minute Mile?

Running an 8-minute mile equals running a 4:58 kilometer. Or the equivalent of running 7.5 miles per hour—or 12 kilometers per hour.

Want to get a taste of that speed? Hop on the treadmill, set it on 9 MPH, then see how long you can hang on.

The Prerequisite For Running A 8-Minute Mile

So can everyone run an 8-minute mile?

I believe it’s the case.

Although running such a relatively fast mile is a challenge, it’s one that can be achieved by virtually every runner—given time and training, of course.

Don’t expect to be able to run this fast unless you’re already in good shape.

If you want something more challenging, you better check my guide to running a 5-minute mile. That’s a real challenge.

If you already have a solid running base—as in, you have been regular for the past few months—then the 8-minute mile should be within your reach.

Training For an 8-Minute Mile – How Long it Should Take?

The answer hinges on your starting point and fitness levels.

If you’re committed to this goal and are training three to four times a week, you should easily achieve it within 8 to 12 weeks.

Keep in mind that an 8-minute mile is quite an achievement. It’s something that can happen overnight. But, if you persevere, you’ll be able to run a mile in eight minutes—or even faster.

Like anything else, consistency takes us to the finish line. Therefore, if you’re serious about running an 8-minute mile, then you have to get your game—both inner and outer—in order. The rest is just details.

Note – Here’s the full guide to the average time to run a mile.

How to Run an 8 Minute Mile

Without further ado, here are the guidelines you need to run a mile in 8 minutes or faster.

Do A Time Trail

Whether you’re looking to run a faster mile or a sub-20 minute 5K, you’ll need to know exactly where you are currently.

That’s why, before you take any further steps, make sure to determine your current mile time. Establish your mile baseline time.

The rest is just detail.

Maybe you’re a few seconds away or minutes. It doesn’t matter. At least now you know what you’re working with.

Just keep in mind that it’s easier to go from a 10-minute to eight than to go from a 12-minute to eight. So the further you’re from your goal, the more time it will take.

Here’s how.

After a thorough 10 to 15 minutes warm-up, run a mile on a flat track and record your time. One mile is the equivalent of four laps on most standard outdoor tracks. (Learn more how many laps is a mile around a track here)

Once you complete your baseline test, you’ll e set and ready for what’s next.

Additional Resource – Here’s how to run faster

Interval Training For an 8-minute mile

You don’t just need to work hard—you also need to work smarter. Intervals are one way to work smarter.

By far, the most efficient way to improve your mile speed is to do high-intensity interval running. As a runner, adding speedwork to your training plan can help you improve your overall athletic performance—not just for the mile but for everything else.

One example is to run a few 200-meter sprints—half a lap—or 400-meter sprint—one lap—on a track with a short break in between each effort.

The session is simple. All you have to do is start with a 10-15 minute warm-up, run a hard 200-meter, walk for 200-meter, then repeat for 15 to 20 minutes. Easy peasy.

Finish the workout with a 10-minute slow jog as a cool down.

Build Your Endurance

Speed is one piece of the puzzle. You also need to build your endurance.

Although one mile is relatively short, running an 8-minute mile can test your mettle.

You should incorporate at least one long run into your weekly plan. This should improve your overall conditioning, which allows you to run further and faster.

In other words, to run a faster mile, you’ll have to get good at running longer than a mile.

But why it’s the case?

Running slow and long has improved aerobic endurance and efficiency—keys for running a faster mile. This type of training can also enhance the mitochondrial density in your muscle cells—the energy-producing cells in your muscles.

The best way to increase your running distance is to do it slowly and gradually. I’d recommend following the 10 percent rule, in which you increase weekly mileage by no more than 10 percent from one week to the next.

To get the most out of your long runs, shoot for at least running between 4 to 7 miles a session once a week.

Just make sure to get there slowly and gradually. For instance, if your current “longest” run of the week is 4 miles, and your total weekly mileage is 11 miles, add roughly one mile per week until your long run is around 7-8 miles.

Add Hill Training

Hitting the hills can make you stronger and improve your running efficiency.

Sure, hills are hell, but they’re a necessary evil—especially if you’re serious about running your best.

Also known as incline training, hill training can help boost your lactate threshold, which is key for improving your mile time.

To do hill reps, begin by warming up for ten to 15 minutes of easy running on a flat surface.

Running outdoors? Find a hill with a decent incline but not too steep. The hill should extend for about 100 to 200 meters.

Run up the hill at your 5K effort pace—or a little bit faster. Make sure to push yourself hard up the hill, but keep good form the entire time.

Aim to keep a consistent pace and effort.

Once you reach the top, turn around and recover by jogging or walking down the hill.

Start with five reps, then work your way up to completing ten with good form.

Improve Your Form

Another measure to help you improve your mile speed is to pay attention to your running form.  This is especially the case if you’ve been doing your due diligence—doing intervals, long runs, hills, and staying consistent—but nothing is working.

Yes, it’s time to look at your technique.

It should come as no surprise, but good running technique can make your running easier, which allows you to run further faster and avoid injuries.

The best time to work on improving your running form is during long runs, so it can serve you well as you speed up.

Here’s what to pay attention to.

• Gaze ahead. Keep your eyes looking ahead of you. Looking up or down can place stress on your neck and back.
• Run tall. Keep your back straight, core engaged, and shoulders relaxed.
• Avoid landing on your heels—instead, land on the ball or midfoot of your foot.
• Your elbows. Bend your elbows at a 90-degrees angle and keep swinging them back and forth—no side to side or across your chest.
• Run quietly. Your feet should hit the ground around your midfoot and roll onto your toes.
• Land directly under your center of mass and feel light and springy.

For more on proper running form, check the following guidelines

• Proper running form
• Proper treadmill running form

Be Consistent

At the end of the day, whether you’re looking to improve your mile speed or bench press, what will you set you apart from everyone else is how committed you’re to training.

Sure, the training guidelines I shared today can help improve your performance, but if you don’t develop a consistent and reliable training schedule, you won’t make it far down the road.

That’s why, if you’re serious about running an 8-minute mile or faster, the most important thing you can do is to train consistently.

I’d recommend following a running program, whether you follow a generic online plan or have designed it by a coach, and include four to five days of running each week to improve your endurance, stamina, and speed.

Logging the mile only when you have the time and desire isn’t the best way to pursue your goals.

You must keep your training as regular as possible so that your body can adapt to the stresses of running farther and faster. Do this for a few months, and before you know it, you’ll be able to run an 8-minute mile or even faster.

Additional readings:

• What is the average time to run a mile?
• Pacing Strategy In One-mile World Records
• The Effects of Mental Pacing on the Mile Run
• Are 8-Minute Intervals Uniquely Effective?
• What Breaking the 4-Minute Mile Taught Us About the Limits of Conventional Thinking

How To Run An 8-Minute Mile? – The Conclusion

There you have it! If you’re serious about running an 8-minute mile then today’s post has you covered. The rest is just details.

Please feel free to leave your comments and questions below.

In the meantime thank you for dropping by.

Keep training strong.