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If you’re a 10-minute miler, that means you’d be running a total of 15 miles in a week. And, say you want to run five times a week—that means you’ll be running three miles, five days a week.
Both walking and running provide serious health benefits, according to an exercise scientist and run coach. ... Whether you should run or walk depends on a bunch of different factors and goals ...
The 10,000 steps per day rule isn’t based in science. Here’s what experts have to say about how much you should actually walk per day for maximum benefits.
In overweight individuals, 7–9 months of low-intensity exercise (walking ~19 km per week at 40–55% VO2peak) significantly increased cardiorespiratory fitness compared to sedentary individuals. Together these data indicate that exercise interventions decrease the risk or severity of CVD in subjects who are lean, obese, or have type 2 diabetes.
The optimal amount per week was 1 to 2.4 hours, the optimal frequency was less than or equal to 3 times per week and the optimal speed was "slow" or "average". [15] A recent meta-analysis on running/jogging and mortality, including more than 230,000 participants found that runners were at 27% lower risk of death than non-runners, during 5.5-35 ...
He documented the success of six competitive runners who followed in one form or another an LSD training regime, sometimes combining a few more strenuous workouts with the regular LSD running with weekly mileages ranging from 50–60 miles (80–100 km) to 120–150 miles (190–240 km) per week, with marathon personal bests between 2:14 and 2: ...
The Centers for Disease Control and Prevention says that brisk walking is a moderate-intensity activity, and they recommend that individuals get 150 minutes of this type of exercise per week ...
If you’re pregnant and want to walk more, it’s important to first consult your doctor to make sure it’s OK to ramp up your exercise routine while you’re expecting.