#164 - SET A WEEKLY MINIMUM FOR HEALTH (Tips for Running)
Running tip number 3 is for runners who are just getting started. Coach Tadris Parker has personally tested this recommendation and a hundred other health tips commonly shared in the running and fitness world. Listen to the audio clip below to hear his take on this one piece of health advice: “Set a weekly minimum for health”…Learn all about this at Keep Calm and Run To The Best You!
“Running 8 to 15 miles per week significantly increases your aerobic capacity, and positively affects many of the coronary risk factors.” —Dr. Kenneth Cooper, aerobics pioneer
Tip 3. Set a Weekly Minimum for Health (running)
We all make time for things that matter to us. How do you spend your time? Are you investing in something worthwhile? Whether you prioritize sleep, work, entertainment, or socialization, it’s easy to tell what a person cares about if you look at their weekly schedule. Even the busiest people need to take care of themselves, so don’t let a crowded calendar deter you from taking your health seriously. Carve out time to exercise every week, whether it’s running or another form of cardio.
Health Tip Number 3 is for beginner-level runners and it comes from Dr. Kenneth Cooper, a pioneer in aerobic exercise. Dr. Cooper is still active at the seasoned age of 91, and he is proud to have logged over 38,000 miles of running in his lifetime. He advocates for making choices that allow you to “live better now and later” and we can see that he walks the walk. Aside from publishing books about exercise and speaking in multiple countries on the topic, he also partners with families and schools to reverse the trend of childhood obesity. Dr. Cooper says that setting a weekly minimum for running will improve your aerobic capacity - in other words, it makes you a better athlete and increases your stamina. He says that running benefits the heart and lowers coronary risk factors, too.
Set a minimum distance: run 8-15 miles a week
To set a weekly minimum for health, you need to be intentional and be practical about when, where, and how to fit in your exercise. Do you need to set an alarm to remind you to run after work? Would you do better with an accountability partner and/or someone to run with? Do you need to run during your lunch break or first thing in the morning? Figure out what’s going to work best with your weekly schedule and make it happen. To follow Dr. Cooper’s recommendations for an average adult, aim to run 8-15 miles a week.
This can be achieved in 3 or 4 days. If you need to work your way up, plan to walk the distance or use the Run Walk Run method.
How you can reach the minimum running distance:
Monday, Wednesday, Friday - Take a 3 to 5 mile run before or after work
Run 1.5 to 2 miles every day, but designate a rest day every week to skip running
Weekend warrior approach: take long runs on your days off, 5 to 7 miles twice a week
Count steps instead of miles, or set the clock
Another way to set a weekly minimum for health is by using a time measure instead of tracking your distance. Olympic-level runner and coach Budd Coates previously gave us the tip to watch the clock instead of the miles. Don’t burn yourself out or risk injury as a beginner. If you’re still getting the hang of this running thing, set your weekly minimum based on minutes or steps. Even if you’re simply walking laps around a parking lot or electronically counting your steps inside of a shopping mall, you are still improving your circulation, building up endurance, and being intentional about your health.
How to set a weekly minimum in steps, laps, or minutes
Walk or run 30 minutes straight, Monday through Friday, or split the time into two 15-min exercises
Use an Apple Watch or FitBit to count your steps and aim to get 10,000 steps per day
Choose a minimum number of laps and take daily walks/runs through a park, around your house, or on a track
At Keep Calm and Run To The Best You, we are actively helping people from all walks of life to get healthier and happier in the body they’ve got! We’ve collected advice from professionals, combed through archives, and gathered insights from our group members. Click here to see the rest of our 101 health tips about running, intermittent fasting, and weight loss.
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Highlight of the Week
Jessica Young reflects on her first year w/ Coach Tadris!
Congratulations on your medal collection! You are a model of excellence Jess! - Coach Tadris