1 Minute, 1 Mile

Image Found on Pixabay done by alan9187

     Running. “It’s healthy.” “It’s good for you.” “It’s not so bad once you get used to it.” These make it sound like liver. Then again, some people like liver. We know that running is an excellent exercise. We also know that, due to our increasing use of technology, we have become less active.

     I can hear you now, “What do you mean ‘we’? Do you have a mouse in your pocket?” No, I do not have a mouse, there are a heap of medical and health statistics. According to the CDC, going back as far as 1991, people ranging in age from 18 and up were found to be more and more sedentary. At a rate of 58%, people have been moving less. It has only gotten worse.

     What are we going to do? Busy schedules that are packed full. Commuting times that are unbearable. Meetings with school administrators and teachers. What can we do?

     1 minute of running per day. Really. 1 minute of running per day. According to the researchers at the University of Leicester who studied data from a variety of sources on more than 2,500 women, just one minute of running a day was beneficial. The researchers used information from the UK Biobank and the University of Exeter. Researchers found that one to two minutes of moderate to high intensity aerobic activity like running was bringing about positive results. The results showed a 4& to 6% increase in bone density and an overall improvement in bone health.

     Let’s consider what the risks of a sedentary lifestyle and benefits running just one minute a day look like:

Health Effects of Sedentary Lifestyle 

     Caloric expenditure and health outcomes 

     Contribute to anxiety and depression

     Increased risk for cardiovascular diseases

     Increased obesity

     Decreased musculature

     High cholesterol

     Increased risk of diabetes

     Increased risk of cancer

     Increased risk of stroke

Benefits of fast, short runs

     Improve cardiovascular fitness 

     Time compatible with most schedules

     Can be done daily

     Strengthens heart

     Prevents heart disease

     Less depression

     Lowers body weight 

     Lowers cholesterol 

     Lowers risk of cancer

     Lowers risk of diabetes 

     Lowers risk of stroke

     When talking about this with people, it was found that almost everyone responded with, “It takes me longer than the run to get ready for it.” That was the most common response. Another consideration is the likelihood of doing just one mile. One mile, that is all. Most people who are just starting out will be able to do a mile in about 15 to 20 minutes. While that is longer than the one minute just talked about, that is not a large amount of time invested. US Dept of Health advocates 150 minutes, 2 1/2 hours, weekly of exercise. How many people hit that goal? According to what we have seen so far, not very many.
     Running one mile can be a great workout. A beginner is going to finish that mile somewhere between 15 and 20 minutes. That time is not going to stay like that for long. Oh, no. Running one mile is short enough of a distance that, as mentioned, you can run it as hard as your body can handle it and recover enough to run it again the next day.

     In time, if you keep up with this, you will find running to have become easier. Walking around stores much easier. Your doctor will see your cholesterol levels going down, too.

     This type of running can even fit in if you are already going to the gym and working out. While it will push you and burn excess calories, it will not take too much out of you and ruin your weight lifting. You will be able to burn a few extra calories, cut some bodyfat, build your wind, and still pump up your lifting numbers. What is not to like?

     This is an ideal way to begin a running routine. Running daily becomes something you look forward to. If you are challenging yourself to go a few seconds faster each day, it becomes a game. Get your kids involved and you have a competitive game going. Set rewards or trophies for who can take the most time off their run in one week or who has the fastest mile. Have fun. Make it fun. The more you do this, the less time you spend doing it as the mile run gets faster.

     It takes about 21 days to make a new habit stick. On another blog, I’ve written about making habits stick and you can read about that here if you are curious.

     By the end of one month, you’ve built a one-mile habit. Now, harping on the creativity, make that mile into a Tabata or wind sprints. Tabatas are a form of training that was developed by a Japanese sports scientist and Olympic coach. If you want the details, this post is a good source. The down and dirty is you download a Tabata Timer. This timer will count 4-minutes off in 20 and 10 second intervals. Run like your life depends on it for the 20 seconds then jog or run lightly for the 10 seconds.

     The other easy option I’ve used for running the mile is doing it in 100-meter sprints. 

The quarter mile track is usually marked off in four 100-meter increments. Run the first 100 as hard as you can. Lightly run or jog the second 100 meters. Keep alternating 100-meter blocks until you have finished the 1600 meters. 

     Running 1 mile in as many different ways as possible will serve you well. It is short enough to not interfere with the rest of your training, get silly with it. Run it once, then beat your time. Daily.

     Do wind sprints.

     Run it with the kids and race with them. Make bets to see if they can beat “the old man.” Then win.

     Talk to your doctor about this before you start, though. Make sure that your heart can handle changes like this. You do not want to have anything seize up on you, so make sure that your physician agrees that this is safe for you to do.

     Oh, yes, both the Tabata and wind sprints will hurt if you do them right. That is what they are supposed to do.

     However you choose to add and run the Daily Mile, add it. Rain, shine, cold, or hot it’s only one mile. Anyone can do one mile. Too easy.

     Train hard.

     Train smart.

2017 January Tabata Challenge Final Tally

       As this is now February 1st and I have finally pulled myself from the wreckage of the last week, and quite a bit of wreckage there was, it is time to go over the results of the 2017 January Tabata Challenge. This has not been a scientific study, mind you. My part in all this has been anecdotal. Yours has been anecdotal as well. Any input that you have to add is important in that it adds to the sum of knowledge as applied.

       When I set out on this challenge there were some questions that were in mind. Those included the primary interest in fat loss and strength gains. Did I lose fat?

       After three months of gorging myself, October to the end of December,  I had gone from 220 pounds to 240 pounds. My abs had faded so far into the background that they may as well have been Dr. Richard Kimble from the Fugitive.

       One month of body weight only Tabata style exercises did have some positive effects. The question of fat loss should be addressed first. Did the Tabata help in my losing fat? Since that was the only exercise I was doing for the month, we can say that I did lose body fat.

       The other question related to gaining muscle. Were there gains in muscle strength and endurance? The answer to that is a clear and unequivocal yes and no.
       Muscle groups where strength and endurance was already at a higher level saw the greatest gains while those that lagged the furthest saw the least gains in spite of being worked with the  same parameters of time and ... in retrospect, the amount of weight varied based on the exercise. Squats used only upper body as the weight. Push-ups get around 80% of the entire body's weight. Abdominal muscles will get varying loads based on the exercise and the strictness of the application. Wow ... tons of variables here. In fact, the only exercise chosen in this month's routine that saw use of the entire body's weight was the pull-up/chin-up. Ironically, this was also the area that saw the least amount of improvement.
       The best improvements were in Squats then push-ups. Abs came next. The pull-ups/push-ups came in dead last as I already said.
       For the month of February I will put myself through another physical challenge to see what changes will occur. Hopefully, some of you will be as curious and join me.
      

When Will the Results be Visible?

As the third week of the 2017 Tabata Challenge has started, some might be asking how long before results are visible. At this point you are certainly seeing an increase in repetitions. You feel stronger because you are stronger. Pull-ups may still be a bit rough, but you are doing more than at the first of the month. Push-ups and squats are being cranked out at a faster pace and with better form. Of course, you have dropped a few pounds. But, when will they start to see how hard you are working?

                Meanwhile you’ve been watching commercials and ads about quick weight loss and dropping sizes and shrinking this and that … stay strong! You are making progress. Things take time. Your discipline and grit will pay off.

                You have to keep several variables in mind. While you’re losing body fat you are also gaining muscle. Muscle is heavier than fat, so your fat loss is going to clearly be offset by muscle gains. Both of which are happening at the same time.

                That being said, most people who are exercising regularly and eating a healthy, not hefty, but healthy diet can expect to lose an average of 2 pounds each week. This puts me right in line with what we are talking about. Coming into the third week I am down six pounds. Just on the far side of the bell curve, but not unexpected.

                The question still remains is when our friends, coworkers, classmates, and others will do a double take. At four weeks you will certainly see changes when you look in the mirror. You already see changes in your physical performance when doing your workout. In week four you will certainly see the difference in your reflection.

                At around week eight your friends should be taking note of your new physique. It is far more noticeable now. Not just in your posture, your walk, or your confidence, although those features will absolutely benefit. Friends are going to see that your shirts fit differently and your pants are filling out with firmer flesh. The reality is that you may have to start buying new clothes to fit your new body.

                Keep training and eating smart and, from 12 weeks on, the rest of the world will notice. The barista who sells you your coffee will see you’ve changed. The rest of your office will see.The infographic below I found will summarize this nicely.

                All of this attention is really great. The truly important thing to recognize is that, from day one, you are worth every bit of what you are investing in yourself. You are making the greatest investment in the most important person, yourself.

                From the No-Cost-No-Frills-No-Excuses Basement Gym, Train hard. Train safe. Train smart.