Ever caught yourself wondering, “How long would it take me to walk that mile?” Well, you’re in for a treat!

Before we became marathon runners, sprinters, or even casual joggers, we were walkers. In fact, walking is in our DNA—literally! As the only primates who strut about on two legs all the time, walking’s kind of our thing.

No wonder it’s one of our favorite ways to keep fit.

But back to the golden question: How long to walk that mile? While I’m tempted to say, “Well, how fast can you walk?” the truth is, it really does hinge on your pace.

Fear not.

In this article, I’m about to break down all the details regarding how long it takes to walk a mile.

So lace up those walking shoes, and let’s stride into the world of miles and minutes!

How Long Does Take To Walk A Mile?

Thinking of lacing up your shoes for a mile-long walk? That’s an awesome decision! Walking is not only great for your health but also an excellent way to clear your mind. But the big question is, how long will it take to cover that mile?

Factors Affecting Your Walking Speed:

Walking isn’t as simple as one foot in front of the other. Many factors come into play.

• Level of Experience: The pros make it look easy! Competitive walkers can breeze through a mile in as little as 11 minutes, as revealed by a 2015 study on walking groups. However, this isn’t the average Joe’s pace.
• Average Pace: The majority of people walk at a speed of 3 to 4 miles per hour. So, if you’re doing the math, that’s about 15 to 20 minutes per mile. A substantial, long-term study backs this up.
• Starting Point: If you’re just beginning your walking journey or are in your golden years, you might find yourself strolling at a more leisurely pace. Don’t worry if your average mile takes closer to 20 minutes or even a bit more. It’s all about the journey!
• Variables: Age, fitness level, gender, the ground you’re covering, and even the weather can impact your pace. Men, on average, tend to walk slightly faster than women. And as a 2011 study highlighted, our walking speed tends to decrease as we age.

Additional Resource – Here’s the full guide to how long does it takes to run a mile.

The Benefits of Walking

As you can already tell, walking has a lot to offer, as it can help with several physical and mental issues.

Strolling around your neighborhood, hiking through a park, or simply walking to the store might seem like mundane tasks, but they pack a punch when it comes to health benefits!

If you’ve ever needed reasons to lace up your walking shoes more often, here they are:

• Step Up Your Fitness Game: A consistent walking routine does wonders for your endurance and general health. By keeping active, you gradually enhance your stamina and overall physical conditioning.
• Achieve a Leaner, Fitter You: Walking can work wonders for your insulin sensitivity. What does this mean? Improved insulin sensitivity can lead to a more effective fat loss, helping you achieve a better body composition over time.
• Guard Against Chronic Illnesses: The sedentary lifestyle is the new smoking. Walking regularly can significantly reduce your risk of lifestyle-induced conditions like high cholesterol, hypertension, and even diabetes.
• A Brain Boost with Every Step: Who knew that a simple walk could rev up your mental engines? Research from New Mexico Highlands University highlighted that walking boosts blood circulation to the brain, giving your cognitive functions a pleasant jolt.
• Protect Your Heart and Mind: Mental and cardiovascular health go hand-in-hand. Walking not only reduces the risk of heart-related issues like strokes and coronary diseases but also acts as a protective shield against conditions like depression.
• Unleash Your Creative Genius: Stuck on a problem? Take a walk! According to research from The American Psychological Association, walking can help your thoughts flow more freely, a key element in creative problem-solving.

 How Many Steps in One Mile?

Have you ever caught yourself wondering how many steps go into that daily mile walk or jog of yours?

Well, let’s demystify this for you.

• Average Step Count: For most people, a mile translates to about 2,000 to 2,500 steps. However, as with many things, this isn’t a one-size-fits-all answer.
• Speed Matters: Based on research, your pace plays a vital role in determining your step count. If you’re strolling leisurely at three mph, you’re looking at approximately 2,252 steps for a mile. But up the tempo to a brisk four mph, and the count drops to about 1,935 steps per mile. Essentially, as your stride lengthens with speed, the number of steps per mile decreases.
• Running and Jogging: If you’re more into running than walking, you’ll be covering more ground with each stride. This translates to fewer steps for each mile. For instance, if you’re jogging or running at a good pace, you could be taking considerably fewer steps than when walking the same distance.
• Height and Stride Length Play a Role: Another factor to consider is an individual’s height and stride length. Taller individuals with longer legs will generally take fewer steps to cover a mile than someone shorter with a smaller stride.
• The 10,000-Step Goal: You’ve probably heard of the popular goal of taking 10,000 steps a day. With the above numbers in mind, that’s roughly equivalent to walking 4 to 5 miles daily. It’s a great benchmark to aim for if you’re looking to maintain good health!

Additional resource – How long does it take to walk five miles

How Many Calories Does Walking a Mile Burn?

Stepping out for a walk? One of the immediate benefits, aside from the fresh air and change of scenery, is the calorie burn.

Let’s take a moment to delve into the factors that influence how many calories you torch during a one-mile walk.

• Walking Speed: A leisurely stroll will burn fewer calories than a brisk walk. The faster you move, the more energy your body uses, and hence, the higher the calorie burn.
• Body Weight: Your weight plays a significant role. As a rule of thumb, the more you weigh, the more calories you burn during any activity, including walking. This is because a larger body has to expend more energy to move.
• Terrain & Incline: Walking uphill or on uneven terrain can increase calorie burn as your muscles work harder to stabilize and climb. If you’re on a treadmill, increasing the incline can have a similar effect.
• Fitness Level: An interesting thing to note is that as you get fitter, your body becomes more efficient at using energy, which might mean you burn fewer calories for the same distance. But don’t let this discourage you! Being fit has a multitude of other benefits.

Now, let’s put numbers to it:

• If you weigh 120 pounds (54.4 kg), you’re likely burning about 65 calories per mile.
• For those weighing 160 pounds (72.4 kg), the burn is approximately 105 calories per mile.
• And if you’re around 180 pounds (81.64 kg), you’re looking at about 115 calories per mile.

Weekly Burn: Walking a mile daily, you’d be burning roughly 450 to 700 calories over the week. Not bad, right? And remember, that’s just for one mile. Imagine the benefits if you decide to walk more!

Here’s how many calories burn running a mile.

How Fast You Can Walk A mile

Walking a mile in 5 minutes and 31 seconds is an extraordinary achievement. For perspective, that’s faster than many people can run a mile! But it’s essential to remember that competitive racewalkers, like Tom Bosworth, undergo rigorous training and adhere to strict form and technique to achieve such times.

Racewalking is different from regular walking. It’s a unique discipline in athletics with its own set of rules. One foot must be in contact with the ground at all times, and the supporting leg must straighten from the point of contact with the ground and remain straightened until the body passes over it.

For the Average Walker:

Most people won’t approach the speeds of competitive racewalkers. The average person walks at a pace of about 3 to 4 miles per hour, translating to about 15 to 20 minutes to walk a mile.

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

How To Increase Your Walking Pace

Want to Walk Faster? Let’s Step Up Your Game!

So you’ve set your sights on powering up your walking pace? Bravo! But to walk faster, we’ve got to talk stamina. Think of it like leveling up in a video game—the more you play (or, in this case, walk), the stronger and faster you become.

Consistency is Key

First things first, lace up those shoes and hit the pavement regularly. The golden rule? The more miles you clock in, the better your performance gets. Remember, Rome wasn’t built in a day, and neither is your pace.

Track and Reflect

Now, as you’re walking those miles, it’s essential to keep tabs on how you’re doing. And yes, while listening to your body is crucial—like adjusting speed when you’re panting a bit too much—it’s also handy to have some tech on your side. A smartwatch or a phone app can be your BFF, giving you real-time stats on your distance and speed.

Feel the Burn (But Not Too Much)

Let’s talk intensity. Ever heard of perceived exertion? It’s about being in tune with how your body feels during your walk. If you can chit-chat easily with a friend while walking, you’re in a good zone. But if you’re huffing and puffing, it might be time to dial it back a notch.

Heart Rate 101

Your heart rate is a great indicator of your intensity. As you push harder, your ticker beats faster. A heart rate monitor can give you a clear picture of this. Aim to maintain a higher heart rate, but remember, if you’re struggling to breathe, slow down.

Fitness Evolution

And here’s the good news: as you stay consistent and monitor your progress, your body will reward you. Your aerobic capacity (fancy term: VO2 max) will soar, meaning you won’t be gasping for air that quickly. It’s like leveling up your lungs!

Longer Distance

Curious About Other Walking Distances? Let’s Break It Down!

From that casual stroll to the store to the ambitious challenge of a half-marathon walk, different distances demand different timeframes. But don’t fret! We’ve got some ballpark figures to guide you, and if you’re in for precision, a pace calculator can be your trusty sidekick.

Typical Walking Distances & Times:

• Quarter-mile (400 meters): A brisk walk will take about 5 minutes.
• Half-mile (800 meters): You’re looking at roughly 10 minutes of walking.
• Mile (1.6 km): Averaging a 15-minute mile? Then you’ve got your answer!
• 5k (3.1 miles): For the spirited walker, this can take anywhere from 45 minutes to an hour.
• Half-marathon (13.1 miles): This is a biggie! You could be walking for 3 to 4 hours, depending on your pace.

Remember, these are general estimates, and individual pace can vary based on fitness level, terrain, and other factors.

Your Personal Pace Calculator:

Want to get more specific? Online pace calculators are awesome tools. Input your distance and the time you’d like to achieve (or vice versa), and voila, it’ll give you the pace you need to maintain!

Additional Resource – How Many Calories Should a Runner Eat

If you’ve set your sights on earning a spot in this prestigious Boston Marathon race, then you’ve landed in the right spot.

Qualifying for Boston is no easy feat, but with dedication and hard work, it’s an accomplishment that countless runners strive for each year. Trust me, you’re not alone in this pursuit.

Now, let’s get one thing straight from the start: there are no shortcuts when it comes to Boston qualification. This is a goal that demands your commitment and determination. Many runners spend years chasing that elusive BQ (Boston Qualifier time), and even if you manage to run within the accepted time frame, it doesn’t guarantee you entry to the race (I’ll delve into that later).

But don’t worry, my friend. I’m here to guide you through the ins and outs of qualifying for Boston. In this article, we’re going to cover everything you need to know. I’ll talk about what the Boston Marathon is all about, how to actually qualify, the history of qualifying times, the latest requirements, the infamous cut-off times, and even take a peek at the fastest Boston Marathon times ever recorded.

By the time we’re done here, you’ll have a clear roadmap to guide you on your quest to conquer those hallowed Boston streets.

Are you ready? Let’s do this!

What is The Boston Marathon

Boston Marathon is the oldest, annual, continues-running marathon in the world.

Started in 1897 and inspired by the success of the first marathon at the 1896 Olympics in Athens, the Boston marathon is a bucket list race for many runners of all ages and training backgrounds.

The event attracts some of the most driven athletes worldwide committed to slug it through every mile and making it to the finish line.

 Over 25,300 runners lined up in Hopkinton, MA, in 2022 and logged 26.2 miles of the famous course.  Additionally, over 24,900 runners and wheelchair athletes crossed the finite line on Boylston Street.

That’s around a 98 percent finish rate.

What’s more?

The event also ranks as one of the world’s best road races. The Boston Marathon is one of the Six World Marathon Majors, including Chicago, New York, Tokyo, Berlin, and London.

Note – To learn more about the history of running, click here. And here’s the full guide to how long is a marathon.

The Conditions

The Boston Marathon is like no other, my friend, because it isn’t just a marathon anyone can enter. Oh no, to earn your spot in this prestigious event, you must first conquer the mighty beast known as the qualifying time.

You see, the Boston Athletic Association has set some rigorous standards that runners must meet to qualify. These standards are no joke. To secure your place among the elite, you must prove your mettle by achieving the required time in an accredited marathon. It’s a daunting challenge, but one that separates the wheat from the chaff, the true warriors from the casual joggers.

Now, you might be wondering, why does the Boston Marathon stand alone in its qualifying requirements? Well, my friend, that’s because it holds a special place in the heart of competitive racing. While most races around the world don’t have qualifying criteria, the Boston Marathon stands as an exception, joining the ranks of the Olympics and championship races. It’s a race that demands dedication, discipline, and a burning desire to push beyond your limits.

But why, you ask? Why the strict entry limits and ever-changing rules? Well it’s all about finding that delicate balance between preserving the race’s integrity and giving seasoned marathon veterans a chance to shine. The introduction of entry limits was a necessary step to control the field’s size, ensuring that the Boston Marathon remains a showcase of elite athleticism while still allowing those with experience and passion to participate.

And here’s the thing: these qualifying standards have evolved over time, adapting to the ever-changing landscape of marathon running. They’ve been tweaked and refined, ensuring that only the most deserving runners earn their rightful place on the starting line.

How to Qualify For the Boston Marathon

Well, my friend, get ready to dive headfirst into a world of precision and speed. To secure your spot in this prestigious race, you’ll need to unleash your inner road warrior and clock a race time that surpasses the Boston Marathon qualifying times set for your age group and gender.

Picture this: you’re standing at the starting line, heart pounding, adrenaline coursing through your veins. The race begins, and you’re off like a bolt of lightning, racing against the clock. Every step you take, every stride you make, brings you closer to that elusive qualifying time.

Now, let’s talk logistics. Those qualifying times are based on the official finish, my friend, known as the chip time or gun time. It’s the measure of your greatness, the definitive mark that determines whether you’ve earned your place among the Boston Marathon elite. But remember, it’s not just about being fast; it’s about being faster than the rest in your age group and gender.

Timing is everything in this game. You’ll need to strategize and plan ahead. Imagine the date: April 17, 2023. That’s when the 2023 Boston Marathon will take place, an event that will go down in history. But here’s the catch: your qualifying time must have been achieved after September 15, 2021. It’s like a time window, my friend, a narrow passage through which you must pass to prove your worthiness.

Oh, and mark your calendar because the Boston Marathon sign-up is no ordinary affair. In 2022, it spanned over five days, from September 12th to the 16th. It’s a frenzy of eager runners vying for their chance to be a part of this iconic race, like shoppers clamoring for the best deals on Black Friday.

Additional resource – Marathon pace chart

Running A BQ Doesn’t Guarantee Entry

Running a Boston Qualifier (BQ) is like unlocking the door to the grand ballroom of the Boston Marathon, but it doesn’t guarantee participation to the event. You see, the field size for this iconic race is limited, and only the swiftest of feet are granted entry. Achieving a qualifying time is just the first step towards Boston.

In recent years, the competition has become fiercer, and not every runner who achieved a qualifying time has received a golden ticket. But fear not, for there are ways to increase your chances and secure that coveted spot in the Boston Marathon.

To truly stand out in the crowd, you’ll need to go above and beyond. Running a few minutes faster than the qualifying time can be the key that unlocks the door to Boston. Think of it as adding an extra layer of brilliance to your performance, like a diamond sparkling in the sunlight.

Now, let’s dive into some numbers, my friend, to give you a glimpse into the fascinating world of the Boston Marathon field size and non-accepted qualifiers over the past decade. Take a look at the table below, and let the statistics paint a vivid picture:

Year    Field Size       Non-Accepted Qualifiers

2013   27,000            2,500

2014   36,000           4,500

2015   30,000           2,000

2016   30,000           3,000

2017    30,000           3,500

2018   30,000           4,000

2019   30,000           4,500

2020   31,500            4,000

2021   20,374            2,957

2022   25,300            3,400

These numbers tell a story of determination and dreams, my friend. They reveal the intense competition and the countless runners who, despite achieving their BQ, were left yearning for their moment in the spotlight.

But don’t let these figures discourage you. They should fuel your fire and motivate you to push harder, run faster, and make your performance shine brighter than ever before.

Boston Qualifying Times – The Tables

The following table contains qualifying times used for the recent Boston marathon, which had been used since 2003.  An extra 59 seconds is allotted for each standard.

Have Faith

If you’re feeling a bit disheartened after glancing at those tables, fear not, for they only tell a small part of the story. Behind those numbers lie countless tales of runners who have risen to the challenge, defying the odds and conquering their marathon goals.

So, mark your calendars and set your sights on the 128th Boston Marathon, scheduled for April 15, 2024. The qualifying window opens its doors on September 1st, 2022, giving you plenty of time to lace up those running shoes and embark on your journey to greatness

Now, let’s talk qualifying times, my friend. The times listed below are based on your age on the date of the 2023 Boston Marathon, which will take place on April 17, 2023. It’s important to keep these times in mind as you push yourself towards your Boston dreams:

Age Group     Qualifying Time (in hours)

18-34  3:00

35-39  3:05

40-44 3:10

45-49  3:20

50-54 3:25

55-59  3:35

60-64 3:50

65-69  4:05

70-74  4:20

75-79  4:35

80+     4:50

But hey, don’t just take my word for it. Head over to the official Boston Marathon website for more information on qualifying times and conditions. There’s a wealth of knowledge waiting for you there, like a treasure trove of marathon wisdom just waiting to be discovered.

Additional resource – How to avoid slowing down during  a race

How to Qualify For Boston

Looking to qualify for the Boston Marathon? Then you should know that you’ll have a lot of work ahead of you.

I won’t sugarcoat it—earning a spot in this legendary race is like navigating a treacherous but rewarding obstacle course.

Listen, I don’t mean to be repetitive, but let’s be real here. Qualifying for the Boston Marathon isn’t a walk in the park. It’s more like scaling a mighty mountain, step by grueling step. But don’t let that intimidate you. With the right mindset, dedication, and a pinch of stubbornness, you can conquer this challenge.

Be Realistic

Let’s start with a crucial tip that will be your compass throughout this demanding endeavor—be realistic.

Take an honest look at your current marathon performance. If your personal best is a considerable distance away from the qualifying time for Boston, it’s time to face the music. For instance, if your marathon PB stands at 4 hours and 20 minutes, and you need to shave off a whopping 70 minutes to qualify with a 3:10 time, it’s essential to set achievable goals.

Now, don’t get me wrong. I’m not saying it’s impossible to bridge that gap. But it’s crucial to understand that it won’t happen overnight. We’re talking about a journey that requires time, patience, and a willingness to push yourself to new heights. For many runners, a year of dedicated training might not be enough. The farther your current best time is from the qualifying standard, the more training and preparation you’ll need to do to bring your body up to speed.

In fact, most runners embark on a multi-year quest, honing their aerobic endurance and strengthening their bodies to meet the qualifying times in their respective age groups. Think of it as building a sturdy foundation, brick by brick, until you’ve constructed a fortress of stamina and speed.

I know, I’m starting to sound like a broken record, but it bears repeating—there are no shortcuts when it comes to qualifying for Boston. It’s all about putting in the hours, the sweat, and the determination to inch closer to your goal.

Additional resource – How to nail your sub 4 hour marathon pace

Run More Miles

If you’re determined to make your way into the hallowed grounds of the Boston Marathon, there’s one surefire method that stands head and shoulders above the rest—becoming a faster, stronger, and more resilient runner. And how do you achieve that? Well, it’s as simple (and challenging) as running more miles. Yes, my friend, practice truly does make perfect.

Now, I know you might be thinking, “Who are you to make such a bold claim?” Well, let me share with you some fascinating insights backed by data. A survey conducted by Strava, a renowned fitness network, delved into the habits of 30,000 marathon runners. And guess what? Out of that impressive cohort, a whopping 7,146 runners qualified for Boston, while the remaining 24,330 fell short of the mark.

So, what was the secret ingredient that set the successful runners apart from the rest? It all boiled down to the mileage they logged in the three months leading up to the big race. Brace yourself for this staggering statistic—Boston qualifiers ran almost twice as many miles as those who didn’t make the cut. It’s like they were traversing endless paths, paving their way to greatness with each and every stride.

But don’t just take my word for it; the numbers speak for themselves. In yet another enlightening survey, this time involving 125 Boston qualifiers, it was revealed that only a handful of runners managed to secure their spots by running on the lower end of the mileage spectrum. In fact, the vast majority of these marathon warriors covered over 1,000 miles in the 12 months leading up to their qualifying race. Talk about dedication and determination!

Additional Guide – What’s The Fastest Marathon Time?

Stick to An Easier Pace

When it comes to your training, my friend, one of the most important things to remember is the power of sticking to an easy pace. Going too fast, well, that’s a common pitfall that many runners stumble upon. And let me tell you, it can lead to a world of trouble. Overtraining or, even worse, injuries may be lurking just around the corner.

Here’s the truth. According to the Strava survey I mentioned earlier, not only did the Boston Marathon qualifiers log more miles, but they also knew the importance of embracing an easy pace.

In this study, it was uncovered that male athletes who qualified for Boston allocated a mere 15 percent of their mileage at the marathon pace.

On the other hand, those unfortunate non-qualifiers had their mileage dominated by a qualifying pace, accounting for a whopping 57 percent of their running regimen. It’s like they were sprinting towards a distant finish line, never realizing that the true victory lies in the balance.

And let me assure you, my friend, the results were no different for our fierce female athletes. They too embraced the wisdom of pacing themselves, allocating their mileage wisely to ensure that they had the strength and endurance to conquer the Boston Marathon.

Add Speed Work

Although running easy is key, you should add at least one speedwork session to your weekly training plan.

Again, don’t take my word for it. a survey conducted among Boston qualifiers uncovered a staggering statistic.

Can you believe it? A whopping 84 percent of these remarkable individuals emphasized the vital role of speedwork in their journey towards securing a spot in the prestigious race. It’s like they unlocked a hidden reservoir of untapped potential, harnessing the power of targeted workouts to propel themselves towards greatness.

Imagine this: your qualifying time for Boston stands at a respectable 3:10. Now, picture this: incorporating speedwork sessions into your training plan, specifically tailored to help you tackle those miles at your marathon race pace. It’s like fine-tuning the engine of a sports car, ensuring that every gear shift aligns perfectly with your desired outcome.

But wait, my friend, let me share a word of caution. As you embark on this speedwork adventure, remember to tread lightly and follow the sacred 80/20 rule. Let 20 percent of your miles be filled with the intensity of hard workouts, while the remaining 80 percent is a gentle dance of easy running, nurturing your body and allowing it to recover and strengthen.

Additional resource – Guide to Marathon Des Sables

Eat For Performance

Let’s dive into the world of fueling our bodies for peak performance. Just as a finely-tuned machine requires the right kind of fuel to function at its best, our bodies crave a delicate balance of carbohydrates, protein, and fat to propel us toward our Boston Qualifying time.

Picture this: your body is like a high-powered engine, and each macronutrient plays a vital role in keeping it running smoothly. Carbohydrates serve as the fuel that ignites your running fire, providing the energy needed to conquer those miles. Protein acts as the builder, repairing and strengthening your muscles after those intense training sessions. And fat, oh glorious fat, is the endurance fuel that keeps you going when the going gets tough.

But here’s the exciting part: finding the perfect fueling strategy is like embarking on a delicious culinary adventure. You get to experiment with various options to discover what works best for you. Maybe you’ll uncover a secret recipe that combines a hearty pasta dinner with a side of nutrient-packed greens, or perhaps you’ll find that a pre-race smoothie gives you that extra boost of energy. The possibilities are endless, my friend, and each bite brings you closer to your Boston Qualifying time.

So, savor the journey of fuel experimentation. Pay attention to how your body responds to different foods and combinations. Seek the advice of nutrition experts or fellow runners who have discovered their own secret formulas for success. Remember, whatever you choose to eat, let it be a catalyst for progress, a companion on your road to Boston.

Prioritize Recovery

Training without proper recovery is like trying to conduct a symphony without pauses. It’s a recipe for disaster. Pushing your body without giving it the chance to recover can lead to injuries, illnesses, and a whole symphony of setbacks.

Fret not. Here’s how to dodge most of the trouble.

First and foremost, plan your recovery days and weeks into your training cycle. Treat them as sacred, non-negotiable dates with your body. Remember, you’re in this for the long haul, and that means respecting the rhythm of your own symphony

Now, let’s talk about the recovery strategies that will have you feeling like a maestro of rejuvenation. Stretching, my friend, is your warm-up act, loosening those tight muscles and improving your flexibility. Follow it up with some mobility work, as if you’re conducting a delicate dance with your body, allowing it to move with grace and ease.

But wait, there’s more! Enter the foam roller, your loyal companion in the pursuit of muscle recovery. Roll away those knots and kinks, like a conductor smoothing out the rough edges of a melody. And if you’re feeling adventurous, dip into the icy waters of ice therapy or treat yourself to a soothing massage. Think of it as a standing ovation for your hardworking body.

And don’t forget the power of restful sleep, my friend. It’s like the grand finale, the moment where your body repairs and rejuvenates itself, ready to take on the next movement with vigor.

Additional resource – Here’s how to avoid a DNF in a race

Qualify for the Boston Marathon – The Conclusion

Qualifying for Boston requires hard work and commitment over time.

It doesn’t happen overnight—unless one of the few gifted athletes with the genes to run faster and far.

For the rest of us, it’s a lot of grind work.  But by implementing these strategies, you’ll increase your odds of catching that ultimate goal, a Boston qualifying time. The rest is just details.

Hands getting cold when running in winter? Then you need a pair of proper cold weather running gloves

Although running gloves might not be normally high on a runner’s list of essential items, logging the miles without them in the cold season could impact your performance like nothing else.

Running with exposed hands in frigid weather is tricky as it can lead to chafed and cracked skin and more serious injuries such as frostbite.

What’s more?

The experience isn’t just uncomfortable but can make training feel even longer and harder than it is.

That’s why choosing the proper running gloves is crucial, especially when your fingers depend on them.

But how do you make the right choice? Fret no more.

In this article, I’ll dive into how to choose running gloves for cold weather.

Why You Need Running Gloves

Often considered an optional item, running gloves is a must-have during the cold season.

The frigid temperature combined with exertion can impact the circulation in the hands and fingers. This can cause discoloration, numbness, or worsen conditions, such as Raynaud’s Disease.

That’s not the whole story. We lose a lot of body heat via our extremities, so keeping our hands exposed can make us feel even colder during winter training.

What’s more?

When you’re running and keeping your hands away from your body, the latter is especially exposed to the harsh elements.

I can go on and on, but you get the full picture.

The Many Roles Of Running Gloves

A pair of running gloves have two primary functions:

• To provide you with warm during frigid temperatures, and
• To offer protection against harsh weather conditions such as pouring rain and fierce winds.

Running gloves can serve other purposes, like increasing safety, as some also feature reflective detailing. This allows you to be seen by other road users.

Some gloves also provide grip, making it easier to hold items and operate devices such as smartphones without taking them off.

Keep in mind that research has found that exposure to the cold for long periods can hamper mental alertness, leading to an accident while running.

Additional Resource – Here’s the full guide to proper running gear.

How Cold Is Cold To Wear Running Running Gloves?

I hate breaking it to you, but I don’t know the exact answer.

The exact temperature you need to wear running gloves is a personal choice as it hinges on your comfort level, circulation, cold acclimatization, and how long you’ll be running in the cold.

But…

As far as I can tell, most runners would start putting on gloves the temperate dips below 40 degrees Fahrenheit (5 Degrees Celsius).

Here’s the full guide to winter running gear.

What To Look for When Choosing Cold Weather Running Gloves?

Hopefully, you’re now sold on the importance of running gloves for comfort and safety. Now Let’s get into the things to look for when shopping for a new pair of running gloves.

Materials

Running gloves are usually made from synthetic blends.

The four most widely used materials are polyester, fleece, acrylic, and polypropylenes, which have different sweat-wicking, warmth, breathability, and waterproofing properties.

When choosing running gloves, go for a pair made with materials that will keep you warm and dry. Check if they’re made with moisture-wicking materials, breathable for extra warmth and protection against the cold.

Avoid gloves made from fabrics that hold water, such as cotton, since wet hands are more prone to the harmful effects of the cold, such as frostnip and frostbite.

I’d recommend lightweight polyester, nylon, and merino wool for the ideal moisture-wicking action.

Additional Resource – Your Guide To Runners Nipples

Touch Screen Features

Run with your phone?  Then make sure the gloves are touchscreen compatible.

A pair of touchscreen-friendly gloves will allow you to seamlessly operate a phone, which can help you check routes, switch songs, take calls, etc., without taking them off.

Most running gloves are designed with a level of compatibility with a touchscreen. However, some brands are better than others. Also, remember that you’ll need to pay a little more for the technology.

Additional guide – Here’s how to breathe when running in the cold

The Fit of Running Gloves

The other thing to pay attention to when choosing running gloves is the fit.

Getting the right size gloves is tricky as they come in various hand shapes and sizes or the sizing guides of various brands.

If you pick a pair of gloves that are too large, they’ll peel off and cause discomfort that might lead to cracking and chafing. Plus, these won’t keep your hands warm enough.

On the other hand, running gloves that are too small can cut your circulation, causing a lot of pain. And you don’t want that.

As a rule, the gloves should fit your hands as this improves warmth and touchscreen capability.

What’s more?

When choosing running gloves, measure the size of your hand to get the perfect fit. This can be done by measuring your hand length from the wrist to the tip of the middle finger. Next, refer to the sizing charts to determine your glove size.

Find yourself between two sizes? Go one size down.

Additional Resource- Here’s your guide to running sunglasses

Warmth

Picking running gloves that are warm enough will depend on your temperature and circulation.

Some runners may have to keep their gloves throughout their run, whereas others may take them off and stuff them in their pockets.

You should also look out for moisture-wicking features along with thermal gloves.  Thermal gloves cannot only on keep your hands warm but dry. Even if it’s freezing, your hands will get sweaty while logging the miles.

That’s not the whole story…

Some materials are warmer than others, and gloves with liners offer the most warmth.

For example, polyester does well in the cold. It also features multi-layered insulation. That’s why running gloves made of this material are not only a durable option but also provide breathability for extra comfort.

Additional Resource – Your guide to running jackets

Weight Of Running Gloves

When it comes to running gloves, thickness doesn’t inherently mean more warmth and comfort. Instead, what dictates the weight of the glove is the material.

Thick gloves tend to be heavy and might cause your hands to go overheat while running.  Your core temperature will rise naturally from running, so you’d need less insulation to stay warm and cozy.

For this reason, make sure that the gloves are thick enough to warm your hands but still breathable enough to maintain dexterity.

Breathability

Our hands have sweat glands that release moisture when we’re active. The harder and longer we run, the more sweat is produced.

Therefore, if you want to keep your hands warm and dry, pay attention to the breathability of a running glove. This helps wick sweat away from your hands and into the out later layer, where it evaporates out into the air.

Waterproof

A pair of waterproof gloves is another feature to consider if you run in the winter, especially under rainy conditions.

Water-resistant gloves are made with specific fabrics and technology that prevent water and wind from moving from the outside to the inside. Materials like polyester and nylon are widely known for their water-repellant powers.

Just keep in mind that not all waterproof gloves are also wind-resistant.

What’s more?

You should also look for a pair that has an elastic band around the wrist. This functions as a s barrier between your skin and the elements.

Cold Weather Running Gloves – Conclusion

There you have it! If you’re looking for a pair of running gloves for the winter then today’s post has you covered. The rest is just details.

Please feel free to leave your comments and questions in the section below.

In the meantime thank you for dropping by.

Looking for a simple exercise that not only helps shape up your butt but can protect you against overuse running injuries? Then look no further than the clamshell.

The weirdly named clamshell exercise is undoubtedly one of the best hip-strengthening exercises.

This move is more used in physical therapy than gym routines, but it’s extremely useful.

In today’s article, I’ll dive into how to do the clamshell exercise correctly, the main reasons to add it to your workout routine, and its benefits and progressions.

What Is The Clamshell

Though clamshells aren’t that instagrammable, it’s still an exercise you should add to your exercise plan.

The clamshell consists of a controlled movement that targets the glutes and hips.  Imagine a clam shell hanging open and close. This is what you do when performing clamshells.

Here’s the truth.

Unlike squats or deadlifts, clamshells are not a showy exercise. But it’s still one of the best exercises for hip strengthening and managing hip injury.

Let’s delve a little bit deeper.

The Benefits of Doing Clamshells For Runners

So why should you add this oddly named exercise to your workout repertoire?

Many reasons.

Reduce Pain

This exercise is widely used in physical therapy clinics to help patients manage and cure hip pain, back pain, and sciatica—to name a few conditions.

Clamshells help reduce pain by strengthening the hip, core, and lower back muscles. More specifically, the pain is reduced by balancing the muscular output between the thighs, glutes, and pelvic floor.

Of course, don’t take my word for it.

Research in the Journal Of Orthopedic and Sports Physical therapy reported the clamshell exercise is one of the best hip-strengthening exercises for managing and treating injury.

That’s why exercise is often used in physical therapy clinics to help with chronic muscle and joint issues.

Additional Resource – Your Guide to Groin Strains While Running

Muscle Definition

Looking to add some shape and definition to your butt? Look no further than the clamshells. It’s one of the best exercises for muscle shape and development.

Add more resistance—as shown below—and the exercise will burn your glutes. This is especially the case if you do as many reps as you can—or to train to failure—as it will set the stage for defining that muscle group.

Run Stronger

As far as I can tell, the clamshell is one of the best exercises for runners.

Instability in the hips as a runner can wear havoc. The more miles you log in, the higher the risk for injury. Poor stabilized hips can lead to dysfunctional running gait that can cause many overuse injuries, such as the runner’s knees and ITBS.

As a runner, when your gluteus Medius and hips are weak, you’re likely to experience injury since these muscles stabilize your hips—and the rest of your body—during running.

More on this later.

Glute Activation

Another benefit of the clamshell is that it can help activate the glute.

When performing glute strengthening exercises, such as squats or lunges, it’s key to properly activate the muscle(s) targeted.

So before you squat or whatever, perform 2-3 clamshells to fire up your glutes. This helps to make sure they’re activated and working as prime movers

Simple

A clamshell is an easy, simple exercise that you can perform anywhere. It doesn’t require special gear or weights, and your joints undergo no impact.

Additional resource – Does running build muscles?

Muscles Targeted by The Clamshell Exercise

Clamshells primarily target the glutes.

What’s usually referred to as the glutes is a group of three muscles:

• Gluteus maximus, which is the muscle that extends the hips and aids with abduction and external rotation of the leg
• Gluteus medius is the main abductor and external rotator of the hip.
• Gluteus minimus, which functions as the primary interval rotator of the hip joint, assists in the abduction and inward rotation of the hip.

The gluteus muscles is key for keeping your body upright during standing, walking, and running. These also produce a lot of force during specific movements, such as standing up, walking, running, and jumping.

The gluteus maximus, as the name implies, is the biggest of three—it’s, in fact, the biggest muscle in your body. It’s also the prime mover in hip extension.

It’s also the muscle that tends to get all the glory. But that doesn’t make it more important than other muscles, especially the gluteus medius.

Let me explain.

Additional Resource – Can you run again after knee replacement

The Importance of Gluteus Medius

Clamshells specifically target the gluteus Medius, which is located on the outer edge of the butt and is in charge of stabilizing the pelvis.

Sandwiched between the two other glute muscles, the gluteus Medius is the abductor muscle that forms the outer edge of the buttocks and the sides of the hips.

Powerful medial glutes can guide you through every step by assign in stabilization, propulsion, and protection of the joints and the rest of your body from extra load.

What’s more?

This muscle helps stabilize the pelvis when standing on one leg, which makes it super crucial for sports that involve “jumping” from one leg to the other—running is no exception.

Dysfunction and/or weakness in this muscle leads to trouble. Lack of stability due to weak Medius muscles can cause injuries since your body isn’t moving correctly.

In addition, when your glute medius is weak or dysfunctional, the other muscles eventually have to pick up the slack, leading to pain and injury.

Who Should do The Clamshell?

Everyone.

This exercise helps a wide range of people and athletes and is used in physical therapy clinics to strengthen the glutes, hips, and core.

That said, hip-strengthening moves are more important for runners or anyone who plays running-involved sports, such as football, tennis, or basketball.

Hip strength benefits runners the most since they’re more likely to suffer from overuse injuries from weak hip muscles. In fact, studies have reported that dysfunction or weakness in the muscles of the hips could lead to foot, ankle, and knee pain.

Of course, don’t take my word for it.

Research has shown that patients with low back pain usually have poor hip strength. Also, those suffering from patella-femoral knee pain—colloquially known as runners knee—could benefit from a hip strengthening protocol.

So it’s no surprise that the clamshell has been therapeutically used to reduce back, hip, or knee pain. It’s also a preventative measure to improve strength and function and prevent painful conditions.

Most cases of knee, ankle, and foot pain originate—fully or partially—in the hips.

Additional resource  – Here’s your guide to pain on top of the foot while running.

How To Do The Classic Clamshell

Though clamshells have a lot to offer, they still look deceptively simple. All you’re doing, after all, is opening and shutting your legs like a clamshell.

But don’t let the simplicity fool you. Implement the following tips to get the most out of this potent exercise. Do it right, and your glutes will be burning in no time.

Clamshells – The Proper Form

Begin by lying on your right side with your feet and hips stacked, knees bent 90 degrees, and your head resting on your right arm.

Next, while engaging your core, raise the top knee, opening the hip, making sure to keep the ankles together as far as possible without shifting your pelvis.

Ensure the right—bottom—leg is stationary and flat against the ground.

Hold for a moment, squeezing your glutes at the top of the movements, then slowly lowering your left knee to the starting position.

Shoot for 16 to 20 reps, then roll over and do the other side to complete one set. Shoot for three sets.

When performing the clamshell move, keep your upper body stationary and maintain a neutral spine.

To stabilize and strengthen your core, keep your core engaged throughout the movement. Also, keep your lower back still. The rotation should din the hips, not the back.

You’re doing it correctly once you start experiencing fatigue in the gluteus Medius on the outside and top of your glutes.

Once you master the classic clamshell, feel free to move on to greater resistance and variations as you get stronger.

Additional resource – Common running injuries

The Hip Raise Clamshell

The classic clamshell can hold its ground, but if you’ve managed to master the simple version, make things more challenging with modifications and advanced add-ons.

If you think performing planks is challenging enough, try adding the clamshell to them. Doing this forces you to stabilize your core while also targeting the muscles of your glutes.

What’s more?

The hip raise clamshell improves shoulder stability and fires up the triceps.

However, the mix of hip mobility and spine stability isn’t beginner-friendly, so ensure you can do both movements properly as separate exercises before doing them together.

Here’s how to do it.

Begin by laying on your right side with knees bent, ankles, and feet tougher. You can perform this exercise on the floor or mat. Up to you and your comfort level.

Next, while engaging your core and keeping your feet together, raise your left knee as you lift the right hip off the floor simultaneously.

Hold at the top, return the left knee, and simultaneously lower the left knee and right hip to return to starting position.

Shoot for your goal reps, switch sides and complete on the other side. If this is too easy for you, then make it more challenging by adding a resistance band to the exercise.

Clamshell Exercise With a Resistance Band

Try adding a resistance band to make the regular clamshell rotation more challenging. This will tax your glutes and hamstrings even more.

I recommend starting with a looser band, then working to more resistance to build strength.

Start off by assuming the same position as you’d with regular clamshells. Then place the resistance band around both legs, just above your knees.

While keeping your upper body stationary and feet in contact with one another, raise your left knee about eight to ten inches away from the right knee.

Hold it at the top for a moment before bringing your knee back to the starting position. Do 12 to 16 reps on each side to complete one set. Shoot for three sets.

The three most painful letters no runner ever wants to see: DNF.

This is every runner’s worst nightmare and one of the toughest decisions to make. When this happens to you, you’ll be frustrated, devastated, and disappointed.

But don’t let DNF destroy your resolve – one race doesn’t Define who you are. Talk to any runner who has been around the racing world for a while, and you’ll find they have DNF’d at least one or more times in their running career. There’s no way around that.

But would you like to learn how to manage or prevent those DNFs from happening? Then you have come to the right place.

In this article, I’ll explain what DNFs are all bout as well as the common causes for a DNF, how they happen, and how you can prevent them from turning into an obstacle to the finish line.

What Is A DNF In Racing?

DNF is an acronym for Did Not Finish, which is anytime a runner crosses the starting line of a race but, due to injury, illness, etc., walks off the course during the race and never makes it to the finish line.

Anyway.

Since you’re here, you likely already know this.

A DNF can strike for different reasons – whether you wound up too dehydrated, got injured during the event, fell ill, or had any other unforeseen circumstances.

Understanding the causes behind a DNF can drastically improve your odds of avoiding one next time and be able to embrace the suck if they happen in the future.

Deciding to pull the plug on a race is one of the hardest racing decisions a runner has to make. But it’s a decision we all must make one day or another.

And most likely, what you want to know is how to avoid DNFs in the future—or at least when to DNF and when NOT to DNF.

Additional Resource – Can You Run With An Abdominal Strain?

DNS Vs. DNF Vs. DQ

DNS and DQ are other common terms that might be confused with DNF but mean different things.

DNS stands for Did Not Start. This means the runner has registered for the race, maybe even picked up their race kit, but chose not to show up to the start line.

As far as I can tell, DNS is not frustrating as DNF since you haven’t shown up to the race venue with the hope of finishing the event.

In most cases, DNS happens when the runner realizes they won’t be able to make it to the race beforehand.

But when a DNS strikes due to volatile circumstances, it can be a huge disappointment. Death in the family, hurricanes, sickness, injury, and last-minute work, are classic causes of a DNS.

DQ stands for disqualified. This is when a runner has finished the event, but their performance isn’t recognized.

For example, expect to get disqualified during a race if you cut short or take unauthorized aids, such as hopping on public transport, etc.

What’s more?

An athlete can be pronounced disqualified in elite races after a positive doping control. Sprinters can also get disqualified due to an early start.

Additional Resource – How to Make yourself poop before a run.

When Not To DNF While Racing

DNFing, the right way and for the right reasons, can save you a lot of trouble. But there are times when you shouldn’t go that route. This is the case even if every fiber of your being is against finishing the race.

What you risk from DNFing for no good reason is that it may become a habit. Once you allow it once, it becomes easier and easier to pull the plug next time.

Most races are designed to push you out of your comfort zone, regardless of how hard you trained your heart.

Whether you’re tackling a longer distance for the first time or striving for a new PR, you should feel uncomfortable. A good race is no easy walk in the park and all that.

Don’t DNF if you answer yes to any of the following:

• Does walking away sound like the easy way out? (this is how you build the habit of being a quitter, and you don’t want that)
• Do you have another race coming? (focus on this race, worry about the other when the time comes).

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

When You REALLY should DNF When Racing

In contrast to what your ego might believe, there’s no shame in a DNF. Run long enough, and you’ll, sooner or later,  have to face making that hard decision.

As a rule, never consider quitting a race because it isn’t going your way or you don’t feel like finishing.

Change your mindset the moment you catch yourself having these ideas. Instead of giving up, slow down your pace, take a deep breath, and relax.

In other words, change your goal.

Here’s the truth. Racing isn’t always about achieving PRs or beating a specific finish time goal. Don’t let your ego get in the way of your success.

Instead, make the conscious decision to enjoy the rest of the race. You can think of the race as just another training run with fun and aid stations.

But sometimes, stepping out of the race might be the ONLY SAFE option. Consider not finishing a race if any of the following describes you:

• Feel unsafe due to a change in the environment or failed gear.
• Have a severe accident on the course that left you injured
• Your body is not reacting as it should due to some health problems
• If you feel pain beyond being tired after running

If any of these describe you, I urge you to consider abandoning the race as soon and as safely as possible. It’s always better to err on the side of caution—rather than the other way around.

Additional Resource – Here’s the full guide lower abdominal pain while running.

When To DNS From a Race

Although your ego would say otherwise, there’s no shame in a DNS. In some cases, just like a sound DNF, a DNS is the only safe option, and it’s key to know when it’s the right thing to do, given the circumstances.

Consider the following before deciding to DNS a race:

• Have you been missing too many training runs?
• Have you had a high temperature on the days before the event day?
• Are you experiencing chronic pain or injury?
• Do you feel isolated sharp pain while running?
• Are you dealing with a stubborn illness?
• Have you been under too much stress?

If your answer is yes to one—or more—of these, then you should seriously consider pulling the plug on the race.

Trying to join a race when coming down with an illness or chronic injury will exasperate symptoms and drastically hinder recovery.

Additional Reading – Here’s your guide to obstacle race course training.

What’s Next After A DNF – Damage Control

So what happens after you DNF a race?

Well, for starters, you’re still alive and definitely can run another day.

In the following days of a DNF, it’s key to forgive yourself. Remember that you did your best but had to quit because it’s the best for your body and mind.

Let’s check some practical tips.

Additional resource – Running with a labral tear

Accept your DNF

The road to healing begins with acceptance.  Sure, feel free to grieve. Be angry. Shout. Get it out of your system.

But then comes a time when you must come to terms with what happened.

Additional Resource – Your Guide to Groin Strains While Running

Talk About it

If you’re overly dismayed by a DNF, it’s key to remind yourself that this is normal. Nothing to be ashamed of. Let yourself be upset, bummed out, or whatever is going through your head.

Only time will help you process what happened. I’d recommend sharing your experience with others, mainly someone you trust, or writing it down. At least you can get it out of your head and heart.

Additional resource – Should I run Today? 

Recovery

Even though you didn’t finish the race, chances are you still have logged a drastic portion of the training as well as of the race.

A DNF can take a toll physically and emotionally, so give your body enough time to recover instead of jumping into an intense training plan.

Whether you DNF a half marathon at only the halfway mark or 10 miles in, it’s still a big stressor to your body.

Hence the need for recovery. At the very least, take a few training days, focusing on proper sleep, stretching, active recovery, and so on.

It’s key not to underestimate or invalidate the amount of work you have accomplished, even without a flashy medal to brag about at the end.

Additional resource – Here’s how much water a runner should drink

Do A Post-Race Review

Analyze your race day and find out precisely what causes the DNF. By doing this, you’ll be able to gather key information that will help you alter your training approach and improve your next race performance.

What is your hydration plan? Was your nutrition off?

Was it your pacing?

Technique?

Hydration? Apparel or gear failure? Get the root of the problem, then work on it.

Was the temperature and/or not as planned and expected? Did you have stomach issues from something you ate the night before?

Was it just too much?

The truth is that DNFs strike for all sorts of reasons, and these reasons are the best teachers you can have during your running career.

Additional Resource – Here’s the full guide to feeling bloated after running

Move On

So what to do after DNFing a race? Of course, move one.

Make a list of goals for the future—whether it’s a second try at the same race, a new race, PR—you name it.

The best way to do so is to choose your next target.

Although it’s easier said than done, try to move past a DNF as fast as possible rather than dwelling on things you cannot change.

Next, bring your focus to your next goal that’s challenging and exciting. This will help you get out of the funk faster.

Overall, I’d recommend setting the goal of returning to the same race next year and giving it a second attempt.

Additional resources

• Your guide to running with metatarsalgia
• How to avoid slowing down during a race
• What’s the best temperature for running
• How to prepare for your best running race

DNF In Racing –  The Conclusion

There you have it! If worry about not finishing your next race, then today’s post should have given you an idea or two on what to do.

The rest is just details.

Please feel free to leave your comments and questions in the section below.

In the meantime thank you for dropping by.

David D.

Ready to lace up those sneakers and step into a world of fitness and fresh air?

Walking, yes, the good old-fashioned stroll, is your ticket to a healthier you. It’s simple, free, and easy on your joints.

But if you’ve ever wondered how long it takes to walk a five-mile distance on foot, you’re in the right place.

In this article, we’re not just talking about numbers; we’re diving into the calorie-burning, time-saving, and health-boosting world of walking 5 miles daily.

So, if you’re ready to put your best foot forward, let’s hit the pavement together!

The Average Walking Pace

Let’s talk about walking pace and what it takes to conquer that 5-mile journey.

It’s a fantastic goal to aim for, and here’s why: you’ll be racking up a cool 10,000 steps or more in a single day. Whether you’re a newbie or a seasoned walker, the key is to take it slow and steady.

Now, how long does it take to stroll those 5 miles? Well, it’s not a one-size-fits-all answer. You see, each of us has our own unique walking pace, and it can change for a bunch of reasons.

Let’s break it down:

• Distance: The longer you walk, the more time it takes, right?
• Leg Length: If you’ve got long legs, you might cover more ground with each step.
• Height: Your height can influence your stride length and speed.
• Footwear Quality: Comfy, well-fitting shoes can make you feel like you’re walking on clouds.
• Air Quality: Breathing easily in fresh air is different from battling smog.
• Temperatures: Hot weather might slow you down, while cooler temps can put a spring in your step.
• Age: Youthful vigor or wise experience—your age plays a role.
• Weight: Carrying extra weight can affect your pace.
• Weather: Rain, wind, or sunshine—mother nature has her say.
• Fitness Level: Seasoned walkers often have a quicker pace than beginners.
• Gender: Studies have shown that men tend to walk faster than women.
• Energy Levels: Feeling like a dynamo or a sloth? That can change your pace, too.
• Terrain: Flat pavement or hilly trails make a difference.
• Elevation Gain or Loss: Climbing uphill takes more time and effort.
• Hydration Level: Stay hydrated, but too much water can slow you down.

So, while we can’t give you an exact time, the average person might take around one hour and 40 minutes to cover 5 miles.

If you pick up the pace to a brisk 4 miles per hour, you could finish in about 1 hour and 15 minutes. But hey, remember to account for those shoe-tying stops, red lights, and water breaks along the way!

But, all in all, it takes the average person roughly one hour and 40 minutes to walk 5 miles.

But hold onto your hat because your walking pace is the real MVP here.

If you’re cruising at a steady 3 miles per hour, you can bet it’s gonna be one hour and 40 minutes of walking goodness. But, if you kick it up a notch to a brisk 4 miles per hour, you might shave off 25 minutes and conquer that 5-mile journey in about one hour and 15 minutes.

But wait, there’s more to the story. Those little curveballs life throws at you can slow you down, too. Think shoe-tying pitstops, waiting for the dreaded red light to turn green, and, of course, those essential water breaks to keep you hydrated.

For the number crunchers out there, here’s a handy table to break it all down:

How long does it Take To Walk 5 Miles on Track?

If you’re looking to walk a solid 5 miles on a standard running track, here’s the scoop: you’ll need to complete a little over 20 full laps.

You see, most standard tracks are about 400 meters (or a quarter of a mile) per lap. So when you do the math, 5 miles amounts to a cool 20 laps and then some.

It’s like setting up your own mini adventure on that oval path, and by the time you cross the finish line, you’ll have chalked up those 5 miles like a champ!

How Long Does It Take To Walk Five Miles on A treadmill?

Walking on a treadmill is a fantastic way to stay active, especially when the weather’s not cooperating, or you prefer the safety of indoors.

Now, here’s the exciting part: on a treadmill, you can often walk faster compared to outdoor walking. Why? No pesky terrain changes, no battling against the wind, and definitely no stopping for traffic lights.

But the million-dollar question remains: how long does it take to walk those impressive five miles on a treadmill? Well, that’s where things get a bit personalized. It hinges on factors like your weight, age, and your chosen walking speed.

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

How long Does It take to Walk 5 Miles in An Urban Area?

Now, let’s get to the nitty-gritty of walking in the city. City blocks, those building-studded stretches of pavement, can vary in length from one city to another. But on average, one mile equates to about 20 city blocks.

So, for your impressive 5-mile trek, you’re looking at conquering roughly 100 city blocks.

But hold on, there’s a twist! City walking often involves dodging traffic, waiting at crosswalks, and navigating through bustling crowds. It’s like a real-life game of Frogger out there!

So, while you might have those 100 blocks to cover, remember to account for the occasional pitstop and the urban obstacles that slow you down.

How Many Steps in 5 Miles?

Research has uncovered a golden nugget of information: on average, there are about 2,000 steps in a mile. That’s a pretty neat statistic to have in your back pocket.

Now, here’s where it gets interesting. Health experts, drawing wisdom from their research, suggest that aiming for a daily total of 10,000 steps is like hitting the jackpot for your well-being.

So, what does this mean for your 5-mile adventure? Well, my friend, by completing those 5 miles each day, you’re not just taking a leisurely stroll – you’re actively investing in your health. It’s like a powerful shield against chronic conditions such as obesity, diabetes, hypertension, and heart disease.

Are you curious about how many miles is 10000 steps? Check my full guide here.

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.

Additional resource – Strava for runners

How Many Calories do You Burn Walking Five Miles?

Again, it’s not easy to answer this question as it mainly depends on the individual and how fast they walk.

But overall, on average, most people burn around 100 calories walking one mile. That sums it up to around 500 calories for a five-mile walkie.

Walking five miles daily for five days a week will burn around 2000 to 3000 calories. If you keep the same daily calorie intake as before, you’re likely to lose around half to one pound per 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.

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)

And that’s all.

Additional Resource – Virtual Races Guide

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 been curious about age grading in the world of running?

Well, you’ve come to the right place.

Running is a sport that welcomes people of all ages and abilities.

You can find runners ranging from kids to octogenarians at race venues, all striving to be the best they can be. What’s fascinating is that each runner’s performance is unique, influenced by factors like age and gender.

Men and women have different performance levels on average, and older runners might not be as fast as their younger counterparts, and that’s perfectly normal.

But how can you compare your performance to others when there are such variations?

That’s where age grading comes into play.

In this article, we’ll delve into all the details about age grading, its advantages, precision, and even help you determine your age-graded times. So, let’s dive in!

Additional resource – What’s the best temperature for running

What is Age Grading?

Age grading is like the wise old sage of running. It considers your age as a factor and assesses how your performance measures up against others, regardless of age or gender.

This magical formula produces a percentage score for each run, allowing runners to be judged against each other, regardless of age or gender.

It’s like a measuring stick that helps you gauge your abilities accurately

How Does It Work?

Think of age grading as your running time’s BFF, telling you how it stacks up against an “ideal” time for your age and gender. But don’t worry; this “ideal” time isn’t an unattainable world record. It’s more like a customized target that levels the playing field.

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

The Math Behind The Tables

Ever wondered how age grading works its numerical wizardry to level the racing field? Let’s take a peek behind the curtain and uncover the math that fuels those tables.

Crunching the Numbers

Age grade tables are the brainchild of number-crunching statisticians who meticulously analyze race times across various age groups and genders. These data treasures span every distance from speedy 5Ks to epic marathons.

Finding the Sweet Spot

By examining these times, the statisticians can identify the cream of the crop for each age and gender. It’s like discovering the “Goldilocks time” – not too fast, not too slow, but just right.

Unlocking the Power of Comparison

Now, here’s where the magic kicks in. These values become the yardstick for comparing performances across different age groups and genders, even when they’re competing in various events.

The Grading Game

So, how does your performance stack up? Age grading allows you to grade your own performance, much like a teacher grading a test. Your race time is compared to the “ideal” time for your age and gender, giving you a percentage score that reveals where you stand.

The Ultimate Equalizer

Age grading is the ultimate equalizer in the world of running. It doesn’t matter if you’re 20 or 60, male or female; it levels the playing field and lets you chase your personal best with a fair shot.

Additional resource – Strava for runners

Where Did Age-Graded Scores Come From?

Ever wondered where those age-graded scores come from? Let’s dive into the backstory:

The Birth of Age Grading

Age-graded scores owe their existence to the World Association of Veteran Athletes (WAVA). This organization is the powerhouse behind master long-distance running, racewalking, and track & field.

From 1989 to 2015

The first age-graded tables made their debut in 1989, and they’ve been evolving ever since. As of my last knowledge update in 2021, the latest update was in 2015 (things might have changed since then).

Benchmarking with World Records

Here’s where the magic happens. WAVA takes world record performances as the gold standard. For each age, gender, and distance category, these records become the benchmarks.

Creating the Age-Graded Tables

WAVA compiles a treasure trove of world record-level standards for ages ranging from 5 to 100, catering to both men and women. They also curate separate standards for various road race distances, like the 5K, 8K, 10K, half marathon, and full marathon.

The Formula in Action

Now, let’s see it in action. If a 50-year-old gentleman clocks a 5K in 31:00, and the world record for a 50-year-old is a blazing 15:00, his age-graded performance would be 48 percent (15:00 divided by 31:00).

Additional Resource – Here’s how to run faster

The Practicalities of Age Grading

ge grading isn’t just a numbers game; it has practical applications that benefit runners in various ways. Here’s how:

Comparing Apples to Oranges

One of the core functions of age grading is to level the playing field. It lets you compare the performance of runners who might not be in the same age group, making competition fair. Imagine a 61-year-old gentleman finishing a 5K in 21:30 – it’s a remarkable feat. Comparatively, a 23-year-old clocking 18:30, while faster in absolute terms, doesn’t quite match up. Age grading helps you recognize and appreciate the achievements of older athletes.

A Glimpse into the Past

Ever wished you could time-travel and compete with your younger self? Age grading offers a glimpse into what you might have achieved in your prime. By adjusting your current performance to what you could have done in your younger years it helps you draw a line of comparison with your past self.

Tracking Progress Over Time

For seasoned runners, age grading becomes a tool for tracking progress. As you age, your running times might naturally slow down, but age grading lets you see if you’re still improving relative to your younger days. It’s like a personalized performance history that keeps you motivated.

Targeting Personal Bests at Any Age

Age grading isn’t just about reminiscing; it’s about setting goals. It allows you to identify ideal personal bests for different phases of your running journey. So, whether you’re in your 20s or your 50s, age grading helps you aim for the right targets at the right times.

Additional Resource – Guide To Running Race Distances

Life Is Fair…Sometimes

Age grading, as we’ve discussed, is a valuable tool for fair comparisons in the world of running. However, it’s not without its limitations. Here’s where life isn’t always fair:

Mother Nature’s Unpredictability

Age grading doesn’t account for the unpredictable elements of nature. The weather, temperature, terrain, and other environmental factors can significantly affect running performance. So, while age grading levels the playing field among athletes, it can’t level the weather playing field.

Despite this limitation, age grading remains a useful and fair benchmark for runners. It helps individuals set objectives, track progress, and draw comparisons that might not be apparent in raw race times. So, even if life isn’t always fair when it comes to weather, age grading ensures fairness in assessing your running achievements.

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

Calculating Your Score

Calculating your age-graded score is a breeze with online calculators. All you need to do is input your age, gender, event distance, and finish time, and voilà! Your percentage score is at your fingertips.

But what does that percentage mean?

• 100%: You’re in the ballpark of the world record level – elite territory!
• 90%+: You’ve reached a world-class level – you’re among the best.
• 80%+: You’ve achieved a national class level – you’re a top performer.
• 70%+: You’re at a regional class level – strong and competitive.
• 60%+: You’re at a local class level – respectable and still improving.

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

Running often in the city and want to make the most out of it? Then this article is for you.

If you live in a city or an urban area, then you know these locations present exceptional challenges for runners.

The streets are crowded with cars, and the sidewalk are crowded with people.

There’s awful traffic, terrible drivers, stray dogs, construction sites, and danger at every corner.

But don’t let these hindrances set you back.

How To Run in the City

As long as you plan your running routes the right way, running in the city can make for an enjoyable session.

In today’s post, I’ll share my best tips for running outdoors in a crowded city.

Avoid Rush Hour

I hate to state the obvious, but running in the city is no easy walk in the park.

City running is a little riskier due to congested roads, increased traffic, pollution, imperfect drivers, and bad road conditions.

The busier the traffic gets, the more likely the risk of crossing paths with other road users—some encounters that might not end be so positive.

Also, you’ll spend more time maneuvering around traffic on busier traffic times than actually moving forward. This might mean burning as much energy dodging cars as moving forward.

For these reasons, and some more, try to avoid hitting the road during rush hour.  Instead, schedule your workouts around rush hours.

These can vary by city, but often that means hitting the pavement in the early morning or later in the after afternoon.

In my experience, even the busiest metropolitan areas are relatively quiet early in the morning or late in the evening.

However, if you’re going to run when it’s dark out there, make sure to stick to a well-lit road. Also, wear clothing with reflective strips for extra visibility.

You can never be too careful out there.

You can also run in the park, trails, or other green spaces. Not only are these spaces less polluted, but research has also found that greenspaces positively impact our health and well-being.

Can’t find any nearby greenspaces? Then at the very least, avoid heavily trafficked roads. Studies have reported that busy roads, to no one’s surprise, have higher levels of air pollution.

On the other hand, running in a  parallel side street can drastically lower your exposure to air pollution. For example, one research reported four times lower carbon monoxide levels on parallel side streets than on main roads.

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

Run Against Traffic

Though it’s never a good idea, running on the road might be your only option during a city run.

When it’s the case, it’s key to know, and abide by, the rules of the road. These can vary depending on the city and location.

The golden rule is to run against traffic than with traffic so that oncoming drivers can see you. You can also see oncoming traffic, allowing room to maneuver in case things go awry.

What’s more?

You should also avoid running in bike lanes. Taking up that space will force the biker into traffic, putting them in danger. And you don’t want that, right?

No matter how much we dislike those bikers, it’s no reason to put them in harm’s way.

Additional Resource – Does running make you old

Keep The Music Down

Music can make training much more enjoyable as it helps tune out the discord of city noise and enjoy your time while you run. It’s also a fantastic way to beat boredom on runs—and the rhythms of a killer playlist can even help you set and keep a steady running pace.

Don’t take my word for it. Research has supported the impact of music on improving athletic performance.

Though music has its pros, it also makes you less aware of your surroundings, which can prove risky.

The solution?

Keep the volume somewhat low, so you can still be aware of what’s happening around you.

Running in a dangerous area, but you and your music are inseparable? Then consider only putting one earbud in while you run.

It’s better to be careful than sorry.

Additional Resource – Here’s how to protect yourself from dogs

Check the Forecast

Another thing to be wary of when running in the city is pollution.  Surveys have also found, to no one’s surprise, that busy roads boast higher levels of air pollution.

Air pollution varies with the location and weather. Some cities are more congested, thus expelling more air exhaust.

Air pollution is also often worst during hot and sunny days. But it’s cleaner after rainy or windy weather.

What’s more?

If you have pollen allergies, air pollution can make them worse.

For these reasons, if you’ve any pollen allergies, pay attention to the pollen count, especially on highly polluted days. Research has reported that pollen grains may interact with the chemicals in air pollutants.

Fortunately, as I’ve stated before, running in parallel side streets can drastically lower exposure to air pollution.

Still worried about exhaust fumes? Then try using an activated charcoal anti-pollution mask.

Additional Resource – Here’s how to create a running program

Stay Safe

As far as I can tell that safety is one of the most pressing issues of running in cities. Here are a few safety tips to help you protect yourself out there:

• Keep your eyes up and scan for any potential danger. Never look down, no matter how well you know the street.
• Double-check when crossing streets. Bikes can come out of nowhere. I learned this the hard way.
• Be willing to work around pedestrians on the sidewalks, as they won’t move for you. Most people are busy daydreaming and staring at their phones.
• Assume that drivers and other road users can see you no matter what time of day it is.
• Yield to other road users for your and their safety.
• Make eye contact with road users, especially drivers, before crossing the road to ensure they see you.
• Keep the music down
• Stick to well-lit roads with good visibility
• Wear reflective clothing so other road users can see you better.
• Put on a head torch on dark mornings or nights to ensure you can see and be seen.
• Tell someone about your whereabouts and how long you’ll be gone.

Additional Resource – Running and pollution

Map Your Route

Planning your running route ahead of time can help you make the most out of the city’s geography. This can also help you adjust to running in a new city.

What’s more?

Mapping out your routes beforehand reduces the risk of unwanted surprises (such as dead ends or private drives) and removes the fear of getting lost in a new environment.

So before you head out the door, try to find a scenic path or make sure you’ll log most of your miles in less polluted areas. Avoid busy streets at all times.

You should plan your route around parks and other pedestrian-friendly areas.

What’s more?

Timing also matters. Try to avoid outdoor running during times with heavy car and pedestrian traffic. But, again, this varies from city to city and the time of the year.

To help you map out that running route:

• Join running clubs and their online forums. Some clubs organize virtual runs.
• Check the USA Track & Field’s online database of routes
• Use one of the many running apps such as Strava, RunKeeper, MapMyRun, or RunGo. These apps can help you discover popular local runs or develop your own while filtering for distance and elevation.
• Ask other runners, gym buddies, or friends
• Join online forums.
• Don’t give up.

Too much to handle? Then head to the nearest track and field. Here’s how many laps is a mile around a standard track.

Additional guides:

How to run with seasonal Allergies

Night running tips