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I did not have a definite answer, but every morning I used to tie my favorite running shoes and get moving.

This small habit has done wonders for me and now I have a definite answer to this question…

Is running a mile a day enough cardio?

Running a mile a day is enough cardio and it can reduce your chances of cardiac events by 58%. Also, over time this small effort will make your heart stronger and convert it into a more efficient blood pumping machine.

Although the above number is fantastic, it depends on a lot of other factors. To learn more keep reading!

How does it improve heart health?

When you run a mile every day you will start having:

• Lower resting heart pulse rate
• Lower bad cholesterol
• Lower blood pressure

As a study found, the typical runner tends to have a slow resting pulse rate and high maximal oxygen consumption. Echocardiographic studies show that distance runners have larger, thicker left ventricles than do sedentary controls; their hearts are more efficient than those of sedentary people, pumping a larger volume per beat.

We all know, if we want strong muscles, we exercise. During that exercise session, tiny wear and tear develop in our muscles due to exertion.

However, when we rest properly, these muscles become stronger.

It is the same with your heart as it is also a type of muscle. With regular running and resting cycle, it will become stronger.

Also, as was mentioned in the study, gradually your heart’s left ventricles will become thicker a phenomenon called ‘athlete’s heart’.

Previously, it was thought to be an abnormality of the heart but later, it was found that this condition makes your heart a more efficient pumping machine, thus the larger volume pumping per beat.

Also, this improves your performance and stamina and you can go farther faster.

Will more running improve your heart health further?

Technically it should, isn’t it?

Well, not necessarily…but hold that thought.

If you are just starting out, running a mile a day is what you need.

Also, if you stick to this habit, you will reap the full cardiovascular benefits, sooner than later.

Don’t get suck up into the marathon madness as everybody nowadays is a marathoner. We are not saying that you cannot do it. But you should take the baby steps first. Otherwise, you will do yourself more harm than good.

Typically, you can get away with reaping the benefits by running as little as 30 min to 59 min per week. Also, this can reduce your chances of cardiovascular events by 58 percent. Source

If you split up the time between the days of the week, it amounts to somewhere around 5 to 8 min daily.

Fun Fact: The average time a runner takes to run a mile, is 8 to 12 min.

However, if you want to reap the benefits sooner, you may as well increase the duration of your run.

To have great cardio, a running session of 30 min to 45 min or 4-5 miles per session is what a runner generally aspires for.

But as with any good thing, you cannot improve your heart’s health indefinitely.

In fact, a study concluded that if you are into extreme running like cross country running, you may not be able to reap the same benefits as a moderate runner.

They found that in extreme runners there is a faster plaque build-up during the race.

These plaques, if they rupture may cause a sudden heart attack.

So, in a word, running in low to moderate amounts is great for your heart.

Extreme running may not be as good. Also, if you have a pre-existing heart condition, please check with your doctor first before starting to run.

Can you lose weight by running a mile a day?

Yes, you can lose weight by running a mile a day and reap all other benefits that running has to offer.

However, the amount of weight you will loose may not be very significant and you have to continue your endeavor for a long period of time.

Let me give you an example:

Let’s say you want to lose 1 pound per week.

In that case, you will have to have had a caloric deficit of over 3500 or 500 calories per day.

Keeping everything the same, you just include running one mile every day in your routine.

How many calories will you lose?

Any average runner will lose only 100 calories per running session if they ran only 1 mile per day.

So, doing the math, you will lose less than 1 pound every month with this amount of running.

So, by the end of the year, you would have lost 12 pounds. That is significant progress.

However, your progress will be so slow that you may give up in the middle.

If you want a significant change in your weight, you will have to go up to 4-5 miles per day/ 3 times a week.

Also, combine it with other types of training like strength training, HIIT, etc.

This will ensure that your body doesn’t get too used to running and you will get in shape faster.

Another thing that you will have to take care of is your eating habits.

If you go on binge eating spree as you are running, then chance of losing weight is slim.

Here are some healthy eating strategies, if you want to lose weight quicker.

Related Questions

What are the other benefits of running a mile a day?

Running a mile every day can have a lot of other benefits other than a strong heart.

Here are some of them:

• No more depression due to the regular dosage of happy hormones.
• You will have strong bones as running is a load-bearing exercise.
• Maybe a cure to your insomnia and disturbed sleep.
• You will have glowing skin due to more blood circulation.
• Lesser stress and anxiety.
• You may see gradual weight loss. If not, you will definitely have more vitality.
• More life expectancy as runners tends to outlive others. You have a strong heart you see.
• You may experience runners high (no guarantee though)
• Become smarter (maybe). Running encourages the growth of new grey matter.
• You significantly reduce your chances of dealing with cancer. Source.

Is it good to run a mile before lifting weights?

If you run before lifting weights, you may be too tired before you even start lifting. So, you will not be able to perform to the level you want and may see slow progress.

However, since you are running just a mile, it may not be a huge deal and you will be sufficiently warmed up before lifting.

You need not spend extra time on warm-ups and your chances of injuries may be reduced.

Also, if you are lifting weight after a run, it may promote muscle growth more effectively.

If you are looking to build a toned body, this may be a very effective and fast way to do that.

Is running a mile a day and lifting weights counterproductive?

If you are lifting weight after running a mile, it may promote muscle growth as mentioned in the previous question.

However, if you are running after lifting weight, then it is a different story.

If you run afterward, it will help you to enhance your cardiovascular health as well as maximize your body’s fat-burning capacity.

When you start running after your weight lifting, your body will turn to its fat store for fuel and will break it down and convert it into energy.

This way you will lose weight and tone up faster.

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Related: How To Make Running On A Treadmill Fun?

How to lose weight fast using a treadmill?

But why should you keep it this low?

Sugar is undoubtedly the worst ingredient in our modern-day diet. Research shows that it contributes to a host of diseases and is sneaked into seemingly endless food and drink products. By the same token, cutting on your sugar intake is likely the single best thing you can do for your health and well-being.

Looking to reduce your sugar intake? You’re in the right place. What follows are some of the best guidelines that can help reduce your intake of the sweet stuff without starving to death.

Sounds great?

Let’s get started.

Stop Drinking Soda

Your typical 12-ounce can of soda packs in about 40 grams of carbs, and a 12-ounce sweetened iced tea contains 35 grams of carbs. According to the National Institute of Health, sweetened beverages make up the third large source of calorie intake in the standard American diet.

Why should this scare you? Liquid calories are as bad, maybe worse, than junk food. In fact, research published in the American Journal of Public Health reported a strong association between sweet drinks intake and a higher risk for a plethora of health conditions.

Instead, drink plenty of unsweetened tea, coffee, or stick to water—it’s good for you and has no calories.

Remove The Junk From The House

If you’re really serious about reducing sugar intake, those cabinets full of junk food have to disappear. In other words, it’s time to declare your home a junk food free-zone.
Throwing out your junk food may seem like a dramatic move, but it’s worth it. The research reported by Plos ONE revealed that subjects were more likely to snack on junk food placed at arm’s length than when the food was placed 20 feet away.
So, keep those sweets out of sight and clean out your pantry once and for all. Head to the kitchen, get a large trash bag, and toss in all the soda, crackers, candy, pastry snacks, as well as salty and savory food like popcorn, chips, and pretzels, and all that.

Increase Protein Intake

Protein is another key nutrient that you need requires to grow, health, and rejuvenate each day. But that’s not the whole story.

Research has found that increasing daily protein intake helps regulate blood sugar levels, which is critical for taming cravings. It has also shown that higher protein intake increases metabolic rate—meaning you’ll be burning more calories, even when at rest.

High-quality protein helps to promote a greater fullness by triggering your body to release satiety hormones.

Add the following lean protein options to your diet:

• Chicken
• Salmon
• Beef
• Eggs
• Milk
• Nuts and almonds
• Tofu

Read The Ingredients

Want to take sugar intake one step further? Analyze food labels and ingredient lists before you toss anything into your cart. By learning this, you’ll quickly realize just how much sugar is added into virtually everything.

Sure, not all packaged foods have added sugars, but many do.  In fact, you’ll find added sugar in surprising places, like salad dressing and bread.  Not only that, it’s not easy to catch sugar as it goes by many names—up to 60 synonyms standing for added sugar in one form or other.

Here’s what to look for:

• Lactose
• Molasses
• Fructose corn syrup
• Dried cane syrup
• Brown rice syrup
• Maple syrup
• Agave
• Organic cane sugar
• Fruit juice concentrate
• Sucrose
• Glucose
• Maltose
• Fructose

Next, check the sugar content in grams and go for items with the least per serving.

Sleep More

Not all decisions regarding your sugar intake have to do with your diet. Your lifestyle choices also matter a great deal, especially time spent under the sheet.  In fact, getting a good night’s sleep could be the answer you’re seeking.

Being sleep deprived may harm your weight loss efforts and compromise your eating habits.

Research out of the American Journal of Clinical Nutrition revealed that subjects who upped the amount of sleep they each night lowered their added sugar intake by roughly 10 grams the next day compared to how much they consumed the start of the study.

To balance out your hormones, make sleep a priority, and aim to get at least seven to nine hours per night.

Have Healthy Alternatives

When trying to control your sugar cravings, it’s good to have a few healthy bites within arms reach in case you get hungry between meals or later in the evening.

Having this kind of snack is the best strategy when hunger strikes between meals. Research reports that people who ate a high protein snack consumed 100 fewer calories at dinner, compared to a low protein one.

Here are a few examples:

• Cheese
• Almonds
• Walnuts
• Peanuts
• Hazelnuts
• Avocados
• Berries
• Non-starchy veggies
• Kiwi

Conclusion

There you have it. By making the above changes to your daily eating menu and lifestyle, you’ll definitely (and drastically) cut on sugar intake. Then, it’s just a matter of time and practice before you build healthier eating habits and reach your fitness/health goals. The rest is just details.

Please feel free to leave your comments and questions in the section below. I’d love to hear from you.

In the meantime, thank you for dropping by.

Disclosure: As an Amazon Associate and afiiliate for some reputed brands, I earn from qualifying purchases at no extra cost you. If you want to know more check here.

One f**king year and no improvement…Everyone seems to be faster than me…Why Am I So Slow At Running? 

Are you often bothered by these question? 

My friend Rick, definitely is… 

Rick and I have been friends since school and he is the longest relationship I ever had…part from my recent crush Garmin vívofit 2 Activity Tracker 

Some of you might have the question if your hip can be an issue for your running performance? Truth is it is…

Last time when we checked, they had a $1 trial going on with 60 days money back guarantee.

If you can get it at $1 trial, grab it. It can help you to get a stronger hip in a very short amount of time. 

Also, in my post “Hip Flexors Strengthening For Runners & Non-Runners“, I’ve provided some concrete ways to strengthen hips.

Why Am I So Slow At Running?

When Rick asked me this question,  it was after that day’s run.

He was pretty upset about his little to no progress in the last year.

And the worst thing is, this poor fellow is putting in so much effort to improve.

Like, eating right, running every other day… But, speed and stamina seem to be elusive of him.

Since I’m just a beginner, I had no answer to his question… 🙁 But the friend in me, wanted to desperately help him…

So, I started doing some research…

I came across this wonderful article about the reasons for slow running by Jason Fitzgerald.

Immediately I called up Rick and forced him to meet me… This is what happened next…

Once seated comfortably with our huge Lattes (Hey! Don’t Judge…one sin is allowed. Trying to comfort a friend…remember?), I shot my first question at him…

What is your current lifestyle like?

He raised his left eyebrow sarcastically but answered it anyway…

It turns out, he has been overworking…

Since he got promoted last year as a project manager, his job has become very demanding.

It was very stressful and sometimes he is not getting enough time to eat.

He gets up around 4:30 AM in the morning most of the days for a workout and goes to sleep only by 12:00 AM

He still feels there is not enough time in the day…

Listening to this, I was thinking…OMG…How can someone work so much? :O

He definitely did not hear about The lazy project manager

BTW, previously I didn’t tell him our meeting reason 😛

He would not have met me..now I sound like a “despo“… 😛

But hey..I’ve a right to be irritating…I’m his friend. 😀

Anyways, now his curiosity peaked….and I revealed the grand purpose of our meeting…

Why Am I So Slow At Running?

He laughed at me and said “For this silly reason you have called me?” 

Let’s finish our coffee and head out… 🙁

Momentarily I felt so stupid…but I was not ready to give up…

I literally begged and pleaded him to stay…..and gave him a cute puppy eyes look… You know what I mean 😉

And yep…it worked…..

Aha! time to bell the cat….

Less Sleep

First of all, we all underestimate the power of sleep…

This is one of the most important aspects of our fitness that is often overlooked…

Rick is sleeping way too less…only around 4 and 1/2 hours a day.

Our body needs for proper recovery at-least 7 hours sleep for a full recovery…

Which means he has to increase his sleep by 2 and 1/2 more hours.

He screamed at me… “THIS IS IMPOSSIBLE!!!!

What do you want? Should I sleep for the entire day?

Don’t you know that I’m buried under work?”

I’m also not ready to back down…

I calmly said, don’t do it in one shot…

Try to increase it by 15 min every other week…

Aha! Now he is listening…

Some more Q&A revealed, that he is a control freak at work…

This has stopped him from delegating anything…even the most inconsequential ones.

This must change…

So, I gave him his first task…..In the next 7 days, he will find out some no-brainer to delegate.

Those tasks should be something like pulling out reports or responding to some trivial emails, etc.

Also, since he is not comfortable, he will only delegate this to his top team members.

He gently was nodding his head…meaning he is agreeing to the plan

Time It Right…

Another major problem was…he is skipping meals often…

Imagine, how his body will feel…

In the morning he is forcing it to run, and in the afternoon he is not providing it with food.

Poor thing…it is worst than torture

No wonder it is not able to perform…

As I’ve learned from the book Don’t Lose Out, Work Out! our body needs food after every stressful event

Otherwise, none of our efforts will work

But the question here is why?

Why was he not eating on time?

He is working with some important clients based in Singapore and the UK.

Singapore is ahead of India, by 2:30 hours and the UK is around 3:00 hours behind us.

So, the best possible time for him to have a meeting is 1:00 PM Indian Standard Time or our lunch hour

These meetings get dragged most of the days.

By the time its over, our lunch hour is over and he has to run to another meeting…

So, unwilling he has to skip the lunch or make it very short

The problem is…

I cannot force him to eat lunch at 1:00 PM…

So, my best bet was to ask him to eat it early…

We decided the time can be somewhere from 12:00 PM to 1:00 PM

He agreed to block his calendar from 12:00 PM to 1:00 PM so that nobody can schedule a meeting at that time.

With his lunch routine set, he agreed to block his calendar from 7:30 PM to 8:00 PM for early dinner as well…

Now we have to attack his 3rd problem…which is…

Stress…

By this time Rick became pretty interested in the process…

He was seeing light at the end of the tunnel…

Now it was not only about running faster, but he felt that this process can help him to have a  much healthier lifestyle…. (We are still in Starbucks…irony 😉 )

For me, this one issue was a bit of a challenge to tackle…

I didn’t know what exactly was causing him stress…apart from work…of course…

With some further probing, he said that he has lost a lot of money in the stock market and is going through a financial crisis…

He said that it is becoming overwhelming for him, with mortgage, family, kids…and it seems like he is not doing enough…

Ouch! I know how that feels…

But what is the way out of this…

Count your blessings…AKA MONEY…

This is a trick that I’ve figured out during one of the most crisis-hit times of my life…

I’ll not lie to you…this did not solve any of my problems…but took some stress out of it…

With a cool head..I was able to think clearer….and was able to get out of it

I thought to show Rick this trick…

He confessed that he lost almost 20 lacs in Stock Market… in dollars, it will be around $33 grand

WOW!!! that’s a lot…

Anyways….who am I to judge…

So, I asked him to take a piece of paper and write down what are the financial assets he has…

It turns out…

He has 50 Lacs in Fixed Deposits

50 Lacs in Mutual Funds

1 House worth 3 Million

Some Bonds of 70 Lacs valuation and some more…

He actually was astonished to find out that he had around 20 lacs profit in his mutual funds

Now was the time for me to scream at him…

WTF…

With so much of assets, why was he stressing over 20 lacs…Not saying that it is a small amount…but…

It turns out, his wife manages most of his finances…especially the investment part…he is never good with it

But he kept stock investment hidden from her as she was against it…

He could not let go of the thrill of doubling his money (I don’t get it why people don’t learn it first. there are so many good books like The Intelligent Investor or The Neatest Little Guide to Stock Market Investing)

So, the decision was easy…he would come clean to his wife first…

And then start following the below plan…

We needed a simple plan to prevent him from getting stressed…

I cannot do anything about his money issue…but can help him to reduce stress…

I suggested him to skip his strength training class for a day in the week and go for Yoga

Also, meditate, for 20 min in the morning and evening every day.

But as always…..starting slow is the key…

The Plan…

So, now we have a plan in place…

• He will gradually increase his sleep time from 4:30 hours to 7:00 hours daily…
• He will delegate those repeatable no-brainer tasks to his competent employees…
• He will block 12:00 PM To 1:00 PM and 7:30 PM -8:00 PM for having lunch and dinner respectively
• He will meditate for 20 min every morning and/or evening every day.
• He will maintain a journal

The disadvantage of knowing a friend for a long time is that…you know them too well…

I knew that he will relapse and will not follow through the plan…

So, to keep him accountable…we agreed to meet once in every 15 days…to discuss his progress and challenges he was facing…

Our first meeting is on 17th Of June…

Conclusion

Though I’m a beginner in the world of running, it felt extremely good to be able to help a friend out…

The feeling is out of this world…

I don’t know whether he’ll succeed or not…but now at-least I’ve an definite answer to the question “Why Am I So Slow At Running?”

What are the reasons that slowed you down and how did you overcome it?

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