Running is one of the least expensive ways to add aerobic exercise into your routine. Whether you are aiming to lose or maintain weight, lower cholesterol or reduce stress, running one mile every other day is a good foundation for health but should be incorporated into a holistic health approach including cross-training and nutrition. If you are new to running, consult your physician or work with a certified fitness trainer on proper form.
Recommendations
The American College of Sports Medicine recommends obtaining at least 20 minutes of vigorous physical activity 5 days per week. Depending on individual fitness levels, a person can run one mile in as little as six minutes and under 20 minutes. To get the most benefits out of your run, work at a pace that is challenging for you. While there are some general rules for target heart rate, personal exertion is highly specific. Use a heart rate monitor to make sure you work between 70 to 85 percent of your maximum heart rate, which can be roughly estimated as 220 minus your age. This may vary considerably, depending on a number of factors, so an alternative is to aim to work at a hard rate, where your breathing is challenged.
Benefits
Consistent engagement in aerobic activities yields benefits like improved blood circulation, reduced risks for cardiovascular disease, calorie burning toward weight loss, stress reduction and improved strength and energy. Running one mile every other day amounts to roughly 30 to 60 minutes, depending on your pace, of physical activity each week. This is a good base to maintain cardiovascular fitness, but if you are looking to lose weight or shed fat, you may require additional aerobic exercise. Running a mile every other day, particularly if you are new to it, challenges major muscle groups like the hamstrings and calves to help shape and tone the body.
Goals
Depending on individual fitness goals, running a mile every other day can be combined with cross-training and sound nutrition to succeed. Someone new to exercise can use this running schedule as their complete cardio regimen. As an example, a 160-lb. person who runs one mile every other day at 5 mph expends roughly 460 calories per week, or enough to lose a 1 lb. in 8 weeks. By following a moderate-calorie diet based on whole grains, fruits, vegetables and lean protein, you can increase the rate of weight loss. For someone at a more advanced fitness level, running every other day can be combined with other cardio exercises like swimming and with strength training to increase muscle and reduce fat over time.
Consistency
As with any exercise program, consistency and long-term commitment is critical to achieve health goals. Plan a running schedule that will keep you motivated and committed. For example, every other run can be a moderate-paced one-mile run, with the runs in between broken into intervals. Between every 2 minutes of moderate-paced running, include a 30-second sprint. Change the locations of your run to avoid boredom and allow adequate rest to avoid injuries.
References
- "Understanding Fitness: How Exercise Fuels Health and Fights Disease"; edited by Julie K. Silver and Christopher Morin; 2008
- American College of Sports Medicine: Exercise Guidelines
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