Burning a 1000 calorie is inspiring and demanding at the same time.

This is an intense workout and before you actually try, prepare your body for it. 

So, let’s see how you can practically do it.

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1000 calories workout on treadmill

Let us consider a couple of statistics which are given by the American Council on Exercise.

As per this, a person weighing around 180lb, walking at a slow pace of 2 mph makes you burn 1000cal in 6 hrs.

With a medium pace of 3.5mph, you can burn it in 2.5 hrs.

And if you are really fast at 7mph you can accomplish this in 1hr.

So the faster you go the faster you can reach the target. 

With the treadmill, you have the advantage of changing the inclinations.

As there is an increase in inclination, you can burn more and more calories than running on the plain.

Another research says that heavier people can burn the same amount of calories running at the same pace in lesser time!!

Like if you are 160lb and running at 7mph you would need to run around 8 mi to reach 1000 cal, whereas a person weighing 180 lb can achieve it running 7 mi only.

Well, you can leverage this and add some weight while running and get a better calorie burn in a shorter span.

Keeping the pace too low or too high throughout the cycle will not really work.

So here is a generic HIIT plan where you can run at different pace and make the most of it.

Since each person has a different body weight and metabolic capacity so there will difference in calorie burnt.

1000 calories treadmill workout is one of the best ways to lose weight fast. If you are thinking of how to burn 1000 calories on treadmill here is the exact plan

This is a mixed plan with high and moderate level running.

If you exclude the warm-up and cooldown time, it is a 30 min plan.

Now as per your metabolic capacity you can repeat this cycle 2-3 times.

You can adjust the timing and see what works out best for you.

So thinking twice before trying it.

I completely agree with you if you are thinking it is too tedious or time-consuming.

So drop the plan??

NO!!

Here is what you can do..

Split it up!!

Yeah…so try running twice burning 500 cal in each session.

Less time, less stain and the running goal sounds achievable.

This way you will burn at least 500 cal if not 1000cal.

References

How to run twice a day?

Is it dangerous to burn 1000 Calories a day on a treadmill?

To burn 1K calories on a treadmill, you really need to sweat a lot.

Depending on your speed you may have to run approximately 6-8 mi to get a 1k calorie burn.

Talking in terms of time, you will be running for 1-2hrs.

Compared to other surfaces, running on the treadmill is relatively easier and safer.

But anything done to the extremes is a potential threat.

So if you are burning 1000 cal a day once in a while or at most 1 day in a week, your body can sustain.

Fatigue and Muscle Injury

Let’s say you a beginner and your body is not really conditioned for long-duration running then, of course, it can be a problem.

You have to prepare your body before you experiment with this.

Else, you may end up in extreme fatigue or muscle injury.

This would impact your future running ability.

Insufficient Recovery

The other scenario is when you run to burn calories every day.

Even though you are fit and possess good running ability, this may still be problematic.

When you are running every day, you may not be giving a sufficient recovery period.

Insufficient recovery may lead to muscle pain and spasm.

Development of Callus

The treadmill surface is uniform.

So each step is the same as the other.

When your foot lands exactly in the same manner, the toes are rubbed at the same point with each step.

This constant rubbing of skin at the same spot may increase the chance of a callus formation. 

If I burn 1000 calories every day, how many kgs would I lose in a month?

So the calculation goes like this…

3500 cal makes 1 lb of fat.

So to lose 1 lb of fat… you need to burn 3500 cal.

Now if you are burning 1000 cal a day, in a month you will be burning 30000 cal.

Since 1 lb takes 3500 cal, so when you burn  30000 cal, you will lose 8.5 lb.

1 lb is equal to 0.452 kg, hence you will lose close to 4kg…

Whoa!!!

But this is more of a mathematical calculation.

The practical results for weight loss depend on various other factors.

Genes

The genes are really not in your hands.

In certain families, obesity is in the genes whereas in some cases they hardly put on weight no matter what they eat or do.

Well if you are from the first bucket, it is not really your fault.

Try to maintain a healthy lifestyle and watch on your calorie intake.

If you are from the later, you are lucky one!!

Age

Now, most often it is seen that you gain weight with age.

And the more you age it becomes more difficult to lose weight.

It is always easy to lose weight at a younger age.

Current Weight

Don’t be surprised, but if you are towards the heavier side, you will lose weight faster.

When you are working out you will be burning more calories for the same activity than a leaner person.

Sex

Men lose weight at a faster rate than women.

They tend to burn more calories as compared to women while performing the same activity.

Men usually have more muscle mass than fat.

The fat mostly builds around the midsection of the body.

If men are burning calories, it reduces the fat around the belly, which boosts the metabolism.

So it is a win-win situation.

Women, on the other hand, have fat around the hip, thighs, and butt.

So when they workout out and burn calories, it really does not have any impact on the metabolism.

So ladies next time, if you are working out with your partner and he is losing weight at a faster pace, don’t feel bad about it.

This is how your body is designed.

Eating habits

If you are on the weight loss spree, you have to watch out on your calorie intake.

Here are some tips which you can try

• Avoid eating a big meal.
• Eat small portions at regular intervals.
• Try to avoid food and beverages with too much sugar.
• Add lots of fruits and vegetables in your diet.
• Have an early dinner.
• Stay away from binging and stress eating

Medical conditions

Weight loss becomes difficult when the weight gain is due to any medical conditions.

Keep yourself really active and avoid indulging in calorie-laden food.

How many days a week should I workout for 1000 calories?

Like I have already said a 1000 cal burn run is a tedious one.

It puts a lot of strain on your body.

So it is better to try once in a while.

Being more precise if you are 5-7 on the fitness scale up to 10 you can try once in a week.

If you are 8 and above you may try twice a week, but see that there is a gap of 2-3 days.

Is it safe to burn 1000 calories on the treadmill as a beginner?

Thinking of hitting 1000 cal on the treadmill.

Awesome!!

But to lose 1000 cal, you need to do some serious running.

This requires good muscle strength and endurance.

You may even be working out at the anaerobic capacity on the body.

So, if you have just started to run there is a possibility that your body is not completely prepared for this kind of workout.

You may suffer from extreme fatigue.

There are also the chances of muscle spasm or injury.

However, there is no harm in trying out.

But always listen to your body.

If you feel you can do it, it is better to stop.

And if you accomplish, there is nothing like it.

Go ahead and reward yourself.

However, don’t try this more than once a week.

The above plan can either scare you badly or highly motivate you.

Well, in both the case it is better to split up the plan.

As a beginner, you really don’t know your capacity.

You could be overestimating or underestimating your potential.

After the first run, you can judge your endurance, your limits and set your goals accordingly. 

If I burn 1000 calories on a treadmill, will it cause knee injury?

The treadmill is one of the safest equipment to work with.

The running surface is relatively more comfortable and does not cause more impact on your body.

You have more support to latch on.

And you can control the pace of running.

But yes, how you are burning 1000 calories is more important.

As we have already seen, 1000 cal burn is a high impact run.

If you are running at a very high pace like 9mph, this can give you post-run aches.

And if you are doing very frequently like more than 1-2 times a week, you are more likely to suffer from pain.

There are various other reasons which can be responsible for knee pain.

Absence of shock absorbers in treadmill

It is the presence of shock absorbers that makes running comfortable on the treadmill.

When the shock absorber is not of an optimum quality or completely absent, this can cause more pressure on the joints.

The greater is the pressure on your knees, the chances of knee pain increase.

Poor running form

This could be one of the primary causes why beginner suffers from pain and aches.

A proper running form is a must to have for longer injury-free running.

Body Weight

Your body weight can make you slower and make your running more difficult if you are towards the heavier side.

However, if you try and continue to workout you will be burning more calories than your leaner pals.

So, take this as a win-win gain and don’t give up.

Age

For nearly 60-70% of people, age makes the workout difficult.

In fact, I feel the difference in myself.

A decade back what could be easily achieved, for that now I have to make push a bit.

So somewhere it does affects over time.

Worn-out shoes

Ah, get a new pair if you see the signs.

Don’t compromise on your shoes.

They take you long and it is better to replace them after every 500-800 miles.

References

http://ourthreepeas.com/500-calorie-burning-treadmill-workout/

https://www.livestrong.com/article/513183-how-to-burn-800-calories-a-day-on-a-treadmill/

https://www.niddk.nih.gov/health-information/weight-management/adult-overweight-obesity/factors-affecting-weight-health

https://5krunning.com/how-to-burn-1000-calories-on-a-treadmill/

I could run for 25 min straight…It’s only 15 min today…

I ran 5 miles last Wednesday…today only 2 miles and I’m so tired?

Why is my running endurance getting worse?

Are you finding yourself asking this question of late? Here are the common 5 reasons why your endurance is getting worse.

Related: 

The 7 Best Running Interval Workouts For Speed and Endurance

Fartlek Workout: 5 Plans (Speed And Endurance)

5 Reasons why your running endurance is getting worse

Supplemental resources for building your running stamina

1. You are skipping slow long runs

I can tell this from my experience. After I finished my first 5K I was too happy.

I thought 21 mins of running time was great. However, I wanted to improve on that.

I followed the same 5K routine with only minor improvements.

Result?

I got stuck in the same plateau of around 28 mins.

The reason was beyond me and it was really getting frustrating. I not only couldn’t improve. I actually was getting worse.

I wanted to run a fast 5K but was going nowhere. And like you, I started Googling for reasons…

Too proud to ask for help you may say…

Most of the forums that I frequented, mentioned that skipping long runs or suddenly increasing pace can be a reason.

So I thought let’s try to go slow and long…and see what happens…

I picked up a half marathon training plan and started to train myself…

Little by little I saw progress and finally could run my best 5K with a sub 18 min PR.

If you are dealing with a plateau or a decreased endurance, try to go slow and for a longer duration of time.

You will be able to improve your endurance significantly…I promise.

Related:

How to start running 2 miles a day for serious weight loss?

Running A Mile A Day for Beginners – The Easy Plan

2. You are suffering from iron deficiency

This is also a frequent reason for a sudden decrease in endurance levels.

Many times, the symptoms are not very apparent. You may want to get your hemoglobin levels checked.

A simple blood test will be able to tell whether you are suffering from iron deficiency.

Another cause of sudden loss of endurance may be due to overtraining.

Your body will remain fatigued and you will be more prone to injuries.

However, there will not be very clear signs of fatigue.

Here also some blood tests may help you out.

Check for your Creatine Kinase or other inflammatory markers.

These will tell you if you have overworked your body or not.

3. The weather is hot

You may not realize it, but the weather may be hotter than last week or day.

This will increase your temperature way more during running and will also make you lose a lot of extra sweat during your run.

Result?

You will be more tired and you may not be able to run for the same duration of time that you did earlier.

Related: How does heat impact the running pace?

 In other words, you may think that your endurance has decreased.

In truth, it may not even be related to your endurance…

What should you do then?

Well, ask the Sun to be less hot… 😛

Kidding…

Just change the time of your run. Running early in the morning or later in the evening may be better.

Once you do that, check if your endurance is still reduced or not.

If not, then the weather was the culprit, otherwise check the above points to pinpoint the problem.

4. You did not meet your nutritional needs last week

If there is no apparent reason for your endurance slowdown, check whether you ate properly last week.

If we are not taking proper food and still try to run, your body will not show signs immediately.

However, give it a week or two, it will start to rebel and a common way of manifestation is the loss of stamina.

Related: How To Increase Running Stamina By Food? 

You may also find that you are getting more injured. Shin splints, knee pain, etc. will become common.

If this is the case, load up on calorie-dense foods like nuts. Also, take 48-72 hours of complete rest.

This will help you to recover from the injuries that you may have sustained and overtraining.

Why did I say overtraining?

Because most of the time overtraining is more to do with food or lack thereof.

Another common cause may be that you are not taking sufficient water.

Lack of water makes you tired more easily. So, aim to take at least 3 liters of water throughout the day to avoid endurance loss due to dehydration.

5. Your life is taking a toll on you

Many times the problem of sudden endurance loss may be more complex and has nothing to do with the above points.

Your life may be interfering with your performance. If you are unsure of what it is, try to take a look at the followings:

Sleep – Check if you are getting enough sleep or not. Sleep is the time when your body actively recovers. If you are not sleeping enough, then your body will not recover properly. Then when you run or do any kind of intense workout, you are overstretching your body’s limits. This will also make you lose your endurance.

Stress – This I consider to be the mother of most of our health problems. Couple of years back I was detected with a higher resting pulse rate than average. It was somewhere in the range of 110 bpm when I was doing nothing. WHOA! My doctor warned me that, I’ll be facing higher blood pressure if I’m not serious about my fitness or my overall health and eating habits. But what could I do? My work pressure was too much and my mother became very sick at that time. I’m too attached to my mom and having to stay away from my family took a toll on me. And enter my higher heart rate. As you know, if your body is not functioning properly you will not be able to perform at your fullest. Hence the lower endurance level.

Adrenaline fatigue – This is a byproduct of your stress. However, this may also happen if you over train. Your Adrenaline gland will have overdrive and you will be too tired to deal with anything, let alone workout. And suddenly you are slow.

Since the above issues are more complex for a quick fix, you will have to take a hard look at your life. Sleep deprivation may be relatively easier to fix, however, stress may not be. If you cannot immediately reduce your stress, please start doing meditation. 

You may perform meditation while running as well. And meditation doesn’t always have to be when you are seated. You can lie down and perform Savasana. A good 20 min of Savasana is said to be equivalent to 4 hours of sound sleep. It will also relatively reduce your level of stress.

Here is an effective practice that you may perform:

Related Posts

Can you lose weight by running 2 miles a day? Will your health improve? Will you sustain any injury?

If you are bothered by all these questions then read on…

Related: 

• Is Running 4 miles a Day Healthy? A weight loss plan 
• Is running 10 miles a day too much?
• Is running a mile a day enough cardio? Can you lose weight?

How to start running 2 miles a day for weight loss?

To lose weight you should run 2 miles at 8 miles per hour speed. This will burn off approximately 183 kcal for a female of 26 years old and weighing 150 pounds.

However, before running 2 miles a day for weight loss, you should have a solid running base and should be able to run a mile without being out of breath.

If you cannot, then I would suggest that you follow this guide – Running A Mile A Day for Beginners – The Easy Plan.

Although running at 8 miles/hr speed may be very tempting, however, not many of us can do that. Also, for the more pro types, this speed may not be even enough.

So what should you do?

A simple solution can be to run at 55% to 85% of you maximum heart rate. 

Now how to calculate your maximum heart rate?

An easy and workable way will be to subtract your age from 220.

So if you are a 26 years old, your maximum heart rate will be:

220 – 26 = 194 bpm.

So, your target heart rate zone for maximizing your weight loss will be: 

0.8 * 194 = 155 bpm. (approx.)

Now the plan…

Week 1:

Day 1: Jog for 5 mins for warm up, Run 0.25 mile at @ your target heart rate zone speed, walk 0.1 mile. Do this 4 times.

Day 2: Rest/Cross Train

Day 3: Jog for 5 mins for warm up, Run 0.25 mile at @ your target heart rate zone speed, walk 0.1 mile. Do this 4 times.

Day 4: Rest/Cross Train

Day 5: Jog for 5 mins for warm up, Run 0.25 mile at @ your target heart rate zone speed, walk 0.1 mile. Do this 4 times.

Day 6: Rest/Cross Train

Day 7: Rest

Week 2:

Day 1: Jog for 5 mins for warm up, Run 0.5 mile at @ your target heart rate zone speed, walk 0.1 mile. Do this 4 times.

Day 2: Rest/Cross Train

Day 3: Jog for 5 mins for warm up, Run 0.5 mile at @ your target heart rate zone speed, walk 0.1 mile. Do this 4 times.

Day 4: Rest/Cross Train

Day 5: Jog for 5 mins for warm up, Run 0.5 mile at @ your target heart rate zone speed, walk 0.1 mile. Do this 4 times.

Day 6: Rest/Cross Train

Day 7: Rest

Week 3:

Day 1: Jog for 5 mins for warm up, Run 1 mile at @ your target heart rate zone speed, walk 0.1 mile. Do this 2 times.

Day 2: Rest/Cross Train

Day 3: Jog for 5 mins for warm up, Run 1 mile at @ your target heart rate zone speed, walk 0.1 mile. Do this 2 times.

Day 4: Rest/Cross Train

Day 5: Jog for 5 mins for warm up, Run 1 mile at @ your target heart rate zone speed, walk 0.1 mile. Do this 2 times.

Day 6: Rest/Cross Train

Day 7: Rest

Week 4:

Day 1: Jog for 5 mins for warm up, Run 2 miles at @ your target heart rate zone speed, walk 0.1 mile. Do this 1 time.

Day 2: Rest/Cross Train

Day 3: Jog for 5 mins for warm up, Run 2 miles at @ your target heart rate zone speed, walk 0.1 mile. Do this 1 time.

Day 4: Rest/Cross Train

Day 5: Jog for 5 mins for warm up, Run 2 miles at @ your target heart rate zone speed, walk 0.1 mile. Do this 1 time.

Day 6: Rest/Cross Train

Day 7: Rest

How much weight will you lose by running 2 miles a day?

If you run 2 miles a day at a speed of 8 miles/hr you should be able to lose around 1-2 pounds a month. This is if you don’t change your diet. However, if you switch to a healthier diet then you may be able to should a pound or two more.

So, how much weight you want to lose?

Decide on that goal first…

If you want to lose 1 pound per week…then at the above-mentioned speed you will be able to burn around 183 calories running 2 miles.

So weekly, that amounts to 1281 kcals considering you are running every day.

However, to lose 1 pound of your weight, you need to burn 3500 kcals.

So, the remaining amount of calories that you need to tackle is:

3500 – 1281 = 2219 kcals.

So, each day you need to consume 317 kcals less.

How will you do that?

A simple solution is to check your diet for sugar or processed food.

If you eliminate a soda or a sugary coffee you will be easily able to achieve your daily calorie deficit.

Will running 2 miles a day tone my body?

Yes, running 2 miles a day will tone your body. However, if you combine them with some cross-training or any other bodyweight exercise you will have better results.

Another benefit that will happen when you combine cross-training and running is that your joints will become more flexible and stronger. 

This way you will have lesser chances of getting injured and will enjoy a healthier life.

Now what kind of exercises you can combine with your running?

It can be literally anything like:

• Yoga
• Bodyweight exercises
• Pilates
• Gymming
• Swimming
• Cycling or any other form of exercise.

Why you should run 2 miles a day?

Running 2 miles a day can have a lot of benefits like:

• Weightloss
• Better cardiovascular health
• Better mood
• Better immune system
• Better bone health

Related Posts

It’s all going great…until you realize that you cannot continue anymore.

You don’t have the courage to keep going…you are all burnt out from trying to run excessively on the first day of your workout.

What will you do?

Basically you have two options now…to give up…or to scale back and follow the below plan of running a mile a day for beginners.

And this is where you should have started anyway…why?

When you are starting out…you should not focus too much on running a huge distance.

Instead, you should invest yourself in learning the proper running form and building a solid running base. 

And when you train to run a mile a day you are doing exactly that. You will also start building your stamina and will get back into great cardiovascular shape.

Running a mile a day – the plan

There are too many plans out there that promise you big like helping you to run a marathon in a couple of weeks. 

But let’s be honest…first you need to learn to run and should not be burnt out. 

You may follow this plan or any plan for that matter…but see to it that those plans provide you with a gradual approach.

Anything sudden will lead to a lot of injuries and will shatter your dreams of starting or getting back to running.

I’ll not waste any further of your time, and will provide you with the plan.

Prerequisite:

• A good running shoe
• A bottle/pouch of water
• Any running app
• An uninterrupted time chunk of 20 mins, three times a week for 4 weeks. 

Week 1:

Day 1: Run 0.7 mile at conversational speed, Walk 0.21 mile. Do this for 4 times 

Day 2: Rest 

Day 3: Run 0.07 mile at conversational speed, Walk 0.21 mile. Do this for 4 times 

Day 4: Rest 

Day 5: Run 0.07 mile at conversational speed, Walk 0.21 mile. Do this for 4 times 

Day 6: Rest 

Day 7: Rest 

Week 2: 

Day 1: Run 0.12 mile at conversational speed, Walk 0.12 mile. Do this for 4 times 

Day 2: Rest 

Day 3: Run 0.12 mile at conversational speed, Walk 0.12 mile. Do this for 4 times 

Day 4: Rest 

Day 5: Run 0.12 mile at conversational speed, Walk 0.12 mile. Do this for 4 times 

Day 6: Rest 

Day 7: Rest 

Week 3: 

Day 1: Run 0.21 mile at conversational speed, Walk 0.07 mile. Do this for 4 times 

Day 2: Rest 

Day 3: Run 0.21 mile at conversational speed, Walk 0.07 mile. Do this for 4 times 

Day 4: Rest 

Day 5: Run 0.21 mile at conversational speed, Walk 0.07 mile. Do this for 4 times 

Day 6: Rest 

Day 7: Rest 

Week 4: 

Day 1: Run 1 mile

Day 2: Rest 

Day 3: Run 1 mile 

Day 4: Rest 

Day 5: Run 1 mile 

Day 6: Rest 

Day 7: Rest

If you observe, this plan gradually improves your stamina and builds it to the point where you will be able to run a mile effortlessly.

Once you reach that point, you should focus on improving your speed. 

How to run a mile without losing breath?

Also, if you are a beginner, do not focus on running the entire mile continuously on your first week. Gradually increase your distance and you will soon be able to run an entire mile without losing breath.

However, if you are still losing your breath while trying to run a mile, watch out for the below causes:

You are too fast – If you run too fast your body may get tired easily and you will be out of breath too soon. Instead, try to run in such a way that you will be able to talk comfortably. This way you will be able to run a mile without losing your breath.

You are trying to run a mile in one shot – This is a common problem for any beginner. You may be trying to run the entire distance continuously. However, if you are just starting you will not be able to run. You may not be having enough stamina. So, take a different approach. Use the above plan or any other walk/run method.

Related: How To Improve Running Stamina In Under 2 Weeks?

Your lung capacity may be less – Sometimes your breathlessness may not be related to lack of stamina. It may be due to lesser lung capacity often related to smoking or asthma. In such a case, you will need to do some breathing exercises. Yogic breathing or pranayama will be able to improve your lung capacity very easily.

Related: 8 Essential Breathing Tips for New Runners

Your cardiovascular health may not be in good shape – This is impossible for you to know beforehand if you don’t get a thorough checkup. Before beginning any running plan, check with your physician. Take any kind of special physical examination that your doc may suggest. This will help you to eliminate any such health-related problems or get timely treatment.

You are dehydrated – Yes…water may not seem to serve any purpose other than quenching your thirst. However, if you are dehydrated then you may get tired too quickly. In general try to take 3 liters of water everyday.

How to train to run a mile on a treadmill?

If you are training to run a mile on a treadmill, it is no different than your road running. I mean road running and treadmill running are different, but for the sake of running a mile, the training pattern is almost the same.

You may follow the above plan and use it for training on a treadmill.

However, here are some cautions you must follow. First of all, you should be running on a treadmill with shock absorption.

Otherwise, the continuous belt movement will provide you with a bouncy motion which is very bad for your knees and may cause a lot of damage.

Another precaution you should take is that you should not run without running shoes. This is very different from that of road running.

But why?

When your skin comes in contact with the treadmill belt, there is a friction that happens. This friction generates heat. So, if you keep running bare feet on a treadmill you will end up having blisters.

So, a middle way can be to wear minimalist running shoes to enjoy the best of both worlds.

I’ve personally used Vibram Women’s V Trail Runner as I found them more durable. However, WHITIN FiveFinger running shoes are also great and cheaper than Vibram ones.

One major problem that many runners face on the treadmill is boredom. Here are some effective ways to enjoy every treadmill run. Also, before skipping your treadmill routine next time, remember that it can be very useful in helping you to reduce weight fast.

If you run a mile a day, will you lose weight?

If you run a mile a day, you will lose weight, provided you don’t eat too much.

As I always told in my previous posts, losing weight if 30% exercise and 70% food.

So, if you are running a mile every day but still eating a lot, you will not be able to lose weight.

What can be more frustrating is, you may even gain weight from your running.

So, if you are utilizing your running for weight loss, then you must also try to focus on your diet.

And while you are at that, remember all your macronutrients are important – in other words, your food should have a balance of protein, carbs, and fat.

Yes, you read it right – carbs and fat. If you skimp on that, your body will revolt and you will not be able to reduce your weight effectively.

If you are not sure what to eat, follow this food guide. It not only has the details of food that are good for your body, but will also help you to build your running stamina.

What kind of result should I expect, if I run 1 mile a day?

If by result you mean weight loss, then sure, it may happen. However, that is not guaranteed.

Here are some of the other results of running a mile a day:

• You will have improved cardiovascular health.
• Your depression and mood swings will be under control.
• You will enjoy stronger bones.
• Your sleep quality will improve.
• Your brain function will develop.
• You will be less stressed.
• Your weight will be under control.
• Your lifespan may improve.

Can I run a mile every day?

Technically you can run a mile every day. However, there are certain problems with that.

Running is very demanding on your body and running a mile is not a very short distance.

So, if you are running every day, your body will not get any time to recover itself. So, sooner or later you will start to see some injuries getting developed.

And if you still run with those injuries, they may develop into something more damaging over time and you will have to stop your exercises completely.

If you still go ahead with running every day, watch out for burnout signs like:

• Knee pain
• Calf muscle stiffness and pain.
• Pain in the Achilles tendons or in your foot arch.
• Sprained ankle.
• Pain in the groin area.
• Pain in your lower back.

Will running a mile a day improve my stamina?

Yes running a mile a day will improve your stamina. Also, you will be building a solid running base for yourself.

What else?

You will be able to improve your overall health.

However, running a mile a day will improve your stamina so far. If you still want to improve it more, then you will have to use other strategies.

Related: 17 Insanely Actionable Tips to Improve Your Running Endurance Today

If I run a mile a day, will I get faster?

The answer depends. You may or may not get faster. 

I’m experimenting with a couple of plans to find out which helps me to run a faster mile.

Once I can pinpoint one, I’ll be sharing that with you.

Conclusion

Running a mile a day should be the first target to achieve for any beginner. This will help you to learn to run and will build your running foundation.

However, you should try to conquer this one mile running gradually.

This will keep you motivated and you will not get injured unnecessarily.

And whatever you do, remember to have fun.

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Yet again your that runner friend went gaga over fartlek workout.

You thought, its high time you will find out what it is and how it can benefit you.

Your performance is at a plateau for some time now and it will not harm to give it a try.

Thinking that you hoped on the internet…OMG! so much info and so much overwhelm.

Worry not…we got you covered.

Below you will get all the required information about Fartlek workout.

Also, you have 5 sample plans to choose from and get started right away.

Can Fartlek workout improve your running speed?

Yes, the Fartlek workout will improve your running speed. Fartlek is a Sweedish term that means “speed play”. This training greatly improves your speed and endurance. Fartlek training incorporates running at a higher pace and then reducing the speed. Running at a higher pace improves your average running speed.

Let’s learn more about it.

What is Fartlek Workout?

The Fartlek running workout is basically interval training that involves speed variations throughout your run.

Typically you start with an easy warm-up.

Once you are ready, you increase your speed considerably high.

Then again you decrease the speed to a moderate or comfortable pace for recovery.

This tunes your muscles to adapt to the speed variations quickly and helps you immensely in improving your average speed.

If you shorten your recovery period, this will help in building up your stamina.

Related:

How To Improve Running Stamina In Under 2 Weeks?

How To Increase Running Stamina When You Are Just A Beginner?

How To Increase Running Stamina By Food?

Is Fartlek Training the Same As Interval Training?

A general interval training can be any training with a mix of high and low-intensity workouts.

Whereas, the Fartlek training is restricted just to running.

Also, in most cases, interval training is structured and has a specific time or measured segments.

However, ideal Fartlek training is mostly unstructured.

You can run a fast segment or slow down to catch a breath as per your requirement.

If you are running on the street, you can select a lamp post or a car parked at a distance as a reference to speed up.

This makes your running fun and breaks the monotonous.

Related:

How to do Interval Training?

The 7 Best Running Interval Workouts For Speed and Endurance

15 Treadmill Interval Training Workouts: Running never felt so easy 

How many times a week should you do fartlek training?

Fartlek may sound fun to start with, but it is a really strenuous form of workout.

So, if you are just starting off, it is best to do one day in two weeks.

You can gradually take it to once in a week.

In the best case also try to restrict two sessions in a week.

You can see a significant change in your performance even if you are doing it once a week consistently.

To add more variations to your running and make your performance better, you may also try to run negative splits.

Related:

What Is Running Negative Splits? How Will It Make You A Champion?

5 Fartlek Workouts For Improved Speed And Endurance

1. Beginner Fartlek Training on a Treadmill

The versatility of Fartlek is that it is not just restricted to the track.

You can try it on roads, tracks, hills and even on the treadmill!

If you are a beginner, it is best to go easy on Fartlek running.

Also at the start go at a slower pace and increase as much as you want to challenge yourself.

Here is what you can do:

1. Start with a warm-up of 10 min, slow to comfortable walk @ 2.5mph
2. Run one mile @ 6mph
3. Reduce the speed and recover by running @4.5mph.
4. Again increase the speed and run for a while @6.8 mph
5. Recover by slowing down @5mph
6. Repeat steps 4 and 5 a couple of times.
7. Run 1 mile @ 6mph
8. Cooldown walk for 5-10 min @ 2.5 mph

You can adjust the speed up to your potential.

Now can keep the duration of speed run as low as 30 sec but see that you run to give your best effort and run as fast as you can.

Or, you can make it more interesting if you have a TV screen on your treadmill.

So, tune yourself to speed run whenever there is a commercial break.

Give in your best to run through the commercials. 

2. 40-min Fartlek Run

Mostly a Fartlek Run is an unstructured one but you can always time it to suit your training plan.

Here is a simple plan with varying speed intervals.

1. Start with a 10 min warm-up, brisk walk or jog @ Speed
2. 2 min speed run @ 6 mph X 3 times
3. 1 min recovery after each interval jog @ 3.5 mph
4. 1 min speed run  @ 7 mph X 6 times
5. 1 min recovery after each interval jog @ 3.5 mph
6. 10 min cooldown

3. Fartlek for 800m

The 800m run is a relatively fast run.

Here is how you can do it.

1. 10 min warm-up @ your moderate speed
2. Run for 75 sec @ your max speed
3. Jog/run for 150 sec @ your moderate speed
4. Run for 60 sec @ your max speed
5. Jog/run for 120 sec @ your moderate speed
6. Repeat the steps 2-5 X 3 times
7. 10 min cooldown

4. Ladder Fartlek Workout

This workout method is done in increasing intensity order.

However, the duration of the speed workout decreases with intensity.

1.  Start with 10min jog @ easy pace
2. Run for 5 min @ 70% heart-rate
3. 2 min recovery at an easy pace
4. Run for 4 min @ 75% heart-rate
5. 2 min recovery at an easy pace
6. Run for 3 min @ 80% heart-rate
7. 2 min recovery at an easy pace
8. Run for 2 min @ 85% heart-rate
9. 2 min recovery at an easy pace
10. Run for 1 min @ 90% heart-rate
11. 2 min recovery at an easy pace
12. The cooldown for 10 min @ comfortable pace

5. 30-min Fartlek Run

This is an alternate high and low-intensity run.

1. Start with 8 min jog @ easy pace.
2. Run for 1 min @ 7-8mph
3. Run for 1 min @ 4-5 mph
4. Repeat steps 2 and 3 for 6 times
5. Cooldown with 8 min jog @easy pace

Some Related Information….

Fartlek Training Benefits

If you are wondering what is Fartlek training good for, then here are some of the benefits.

Improves running potential

In the fartlek run, you workout in the aerobic and anaerobic capacity of your body.

This greatly enhances the speed and endurance and thereby improves your running potential.

Trains for racing

In real-time racing, you have to deal with speed variations.

A Fartlek run prepares your body to adapt to quick changes in speed and hence better performance as a racer.

Burn more calories

When you perform a fartlek training, you generally work out at a very high speed.

This leads to loads of calorie burn.

Your body continues to burn calories even after the workout.

This is called the after-burn.

Doesn’t it sound the perfect way to lose weight?

You get to decide the plan

The Fartlek run is generally the unstructured interval workout.

So, you get to decide the running plan.

You set your own targets, this does not make the workout scary.

And there is a sense of accomplishment once you achieve your goals.

You can even make the run interesting by setting the goals accordingly.

For example, let’s say you are running on the road.

You can start or end your speed interval by taking reference to the street light or maybe your favorite car.

You may plan to change your place after every 4th street light.

Refrences

https://www.brianmac.co.uk/fartlek.htm

https://www.runnersblueprint.com/best-fartlek-run-workouts/

https://www.active.com/running/articles/6-fartlek-workouts-for-3-training-phases

https://cityfitgirls.com/blog/fartleks