oleh admin | Feb 26, 2025 | running, running and fitness, sports, track and field, women
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EXPLORE FURTHER: Scientists share the simple path to becoming an ultramarathoner
On May 6, 1954, Roger Bannister achieved something remarkable.
reached an objective previously considered unachievable
– the four-minute mile.
More than seven decades later, experts believe that women runners of today are prepared to tackle this challenge.
In a recent study, researchers have disclosed that
Kenyan Olympian Faith Kipyegon
, aged 31, possesses the ability to complete a four-minute mile.
If everything goes perfectly, they estimate Kipyegon might run a mile in 3:59:37, which would beat Bannister’s record-breaking time by 0.3 seconds.
Professor Roger Kram, who leads the research at the University of Colorado Boulder,
Colorado
Boulder suggests that running a four-minute mile was once considered the athletic equivalent of climbing Mount Everest for the first time.
“Before Bannister, it was deemed unachievable — surpassing the boundaries of human capability,” explains Professor Kram.
In 2023, when Kipyegon broke the women’s world record for the mile with a timing of 4:07.64, she was merely three percent away from achieving the coveted four-minute barrier.
With proper coaching, cutting-edge footwear, and a meticulously planned group of pace setters, researchers believe Kipyegon might become the inaugural female athlete to break through what appears to be an insurmountable threshold.
Faith Kipyegon is among the top middle and long-distance runners globally.
and is the current world record holder for the mile and 1,500 metres.
Even though she hasn’t dismissed the idea of running a four-minute mile, reducing the remaining milliseconds will demand more than just an outstanding athletic effort.
If she wants to push herself beyond the four-minute barrier, Kipyegon’s biggest obstacle will be wind resistance.
The research team estimates that for an athlete with Kipyegon’s dimensions, the wind resistance they encounter would be equivalent to about two percent of their body weight when running at a four-minute mile speed.
Eliminating that force entirely would decrease the required running energy by approximately 12 percent, enabling them to achieve even higher velocities.
When Kipyegon broke the women’s mile record at the Monaco Diamond League, the circumstances were nearly ideal.
There was absolutely no breeze, and the moist air decreased overall drag.
Similar to how cyclists draft within a peloton, Kipyegon competed in the race alongside a pace setter who moved ahead to shield her from the wind—a crucial factor for making a run at breaking records.
One mile: The records
Men
Hicham El Guerrouj: 3:43:13
Women
Faith Kipyegon: 4:07:64
Professor Kram states: “The athlete ahead is essentially displacing the air molecules as they move.”
After carefully reviewing the race tapes, Professor Kram observed that Kipyegon’s pace-setters moved at an excessively rapid pace, causing a widening gap between them and leaving her more exposed to air resistance.
On the last lap, her pace car fell behind and left her to face the full brunt of the wind resistance solo.
In an optimal scenario, she would be accompanied by pacers both ahead and behind for the initial half-mile. Then, a new set of fresher pacers would take over to lead her through the final half-mile segment.
Combined, these changes could reduce air resistance by 76 percent.
Given her 2023 performances, Kipyegon could potentially achieve a sub-four-minute mile just through optimal pacing.
Shalaya Kipp, who is both an Olympic middle-distance runner and a sports scientist, co-authored this study. She states, “Our findings indicate that with optimal conditions and various favorable drafting situations, she might be able to run sub-4 minutes.”
‘It’s incredibly thrilling that we are now discussing and examining the boundaries of women’s athletic capabilities as well.’
This is the identical method that enabled
In 2019, Eliud Kipchoge achieved the feat of running the first sub-two-hour marathon.
Prior to taking on the challenge, Kipchoge’s previous best time was merely three percent away from the two-hour barrier—a similar discrepancy that Kipyegon aims to overcome in the mile event.
To achieve his remarkable time of 1:59:40, Kipchoge utilized a team of seven pace setters. This group consisted of five runners positioned ahead in a ‘V’ shape and two more running alongside him at the back.
Kipchoge similarly laced up a pair ofNike Vaporfly prototypes for his run.
proved controversial
for their performance-boosting credentials.
Professor Kram and his collaborators now think that Kipyegon could leverage their research to potentially execute another groundbreaking performance.
The authors mention that they reached out to Kipyegon and her sponsor, Nike, inviting them to test their hypothesis.
The final sentence of their document states: ‘We hope that Ms Kipyegon will have the chance to prove our forecast right on the running track.’
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oleh admin | Nov 13, 2024 | cardiovascular fitness, health, health & fitness, health and exercise, running and fitness
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EXPLORE FURTHER: According to fitness professionals, how many sit-ups you should manage per age group?
Curious about how robust your heart is compared to others of similar age?
There’s no need to undertake complex tests, such as sprinting on a treadmill at maximum speed while hooked up to various monitors.
Rather than focusing on distance, try running for 12 minutes and see how far you travel. This can be done through brisk walking or light jogging as well.
The official title of this scientific instrument is The Cooper Test, which is intended to assess the amount of oxygen your body consumes during exercise, referred to as VO2 max.
The greater your VO2 max, the better your heart is reportedly pumping blood to your organs and tissues, suggesting that these systems are functioning well.
Research indicates that individuals who possess a high VO2 max relative to their age are at a reduced risk of dying from cardiovascular diseases compared to those with lower values.
The test was created by American physician Kenneth Cooper in 1968, with the initial purpose of assessing cardiovascular endurance within the U.S. military.
This can be performed on a treadmill, a running track, or on any smooth and solid surface.
You sprint, trot, or briskly walk continuously for 12 minutes and use an app like Strava or Apple Health to monitor the distance you travel in meters.
An outcomes chart posted by the fitness site
Very Well Fit
uncovers the benchmarks for exceptional, superior, moderate, subpar, and inadequate distance measurements.
The data is divided based on gender and age up to 50 years old.
In their thirties, men ought to be capable of running 1.9 kilometers (1.1 miles), whereas women of the same age should complete around 1.7 kilometers, which is approximately one mile.
If a man can cover 2.6K, or 1.6 miles, in his 30s, his VO2 is considered ‘excellent’. The same is true for women in their 30s who manage 2.5K or a mile and a half.
For mid-lifers, the threshold is a little lower. The average man in his 50s can cover a distance of just under a mile, or 1.6K in 12 minutes. If he reaches 2.4K, or a mile and a third, his performance is ‘excellent’.
For women in their 50s, covering an average of 0.8 miles or approximately 1.4 kilometers is typical, whereas achieving more than 2.2 kilometers, which exceeds one mile, would be considered outstanding performance.
Any value falling between 1.1K and 1.6K is seen as inadequate, varying according to different age groups.
COOPER TEST RESULTS RANKINGS
|
AGE
|
EXCELLENT
|
ABOVE AVERAGE
|
AVERAGE
|
BELOW AVERAGE
|
POOR
|
|
Male 20-29
|
over 2800 metres
|
2400-2800 metres
|
2200-2399 metres
|
1600-2199 metres
|
under 1600 metres
|
|
Females 20-29
|
over 2700 metres
|
2200-2700 metres
|
1800-2199 metres
|
1500-1799 metres
|
under 1500 metres
|
|
Males 30-39
|
over 2700 metres
|
2300-2700 metres
|
1900-2299 metres
|
1500-1999 metres
|
under 1500 metres
|
|
Females 30-39
|
over 2500 metres
|
2000-2500 metres
|
1700-1999 metres
|
1400-1699 metres
|
under 1400 metres
|
|
Males 40-49
|
over 2500 metres
|
2100-2500 metres
|
1700-2099 metres
|
1400-1699 metres
|
under 1400 metres
|
|
Females 40-49
|
over 2300 metres
|
1900-2300 metres
|
1500-1899 metres
|
1200-1499 metres
|
under 1200 metres
|
|
Males 50
|
over 2400 metres
|
2000-2400 metres
|
1600-1999 metres
|
1300-1599 metres
|
under 1300 metres
|
|
Females 50
|
over 2200 metres
|
1700-2200 metres
|
1400-1699 metres
|
1100-1399 metres
|
under 1100 metres
|
|
Source: Verywell fit
|
The test doesn’t incorporate scores for individuals over 50; however, older adults may still utilize it.
digital calculator
to calculate their VO2 Max score.
The VO2 Max score isn’t the sole straightforward metric that determines your health level relative to your age.
Experts additionally mention that the count of push-ups one can perform serves as a reliable marker for assessing both strength and stamina. Research indicates that this measure may reflect the longevity of an individual’s life span.
That’s because the exercise engages most major muscle groups throughout the entire body, including legs, abs, shoulders, back and arms.
As per the Mayo Clinic guidelines, men should strive for 28 pushups, whereas women should target 20.
In 10 years, when you reach 45, the Mayo Clinic recommends that women should manage to perform 14 push-ups, whereas men should aim for 16.
For individuals aged 55, the number reduces to 10 push-ups for women and 12 for men.
For the eldest age group as per the Mayo Clinic’s guidelines, both 65-year-old men and women should manage to perform 10
push ups
at a time.
Studies have indicated that elderly individuals capable of standing on one leg for over 10 seconds significantly lower their chances of mortality in the following ten years.
This is due to the fact that a person’s capacity for balancing reflects their overall physical strength and capability to avoid stumbling and falling, which is a major cause of death among older individuals.
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oleh admin | Sep 16, 2024 | exercise, health & fitness, health and exercise, health benefits, running and fitness
The familiar adage “slow and steady wins the race” appears to hold true for the health advantages derived from physical activity as well.
Actually, the evidence is mounting that consistent, leisurely jogs might fortify your cardiovascular system and lower your chances of developing type 2 diabetes.
diabetes
And bolster your immune system and general fitness much more effectively than pushing yourself to run at maximum speed.
This applies equally to other forms of cardio exercises performed at a more relaxed pace, like swimming, rowing, and cycling. In fact, running groups specifically catering to slow runners and walkers are now being established.
‘Dan Gordon, an associate professor specializing in cardiorespiratory exercise physiology at Anglia Ruskin University, notes that jogging slowly has become increasingly favored by casual fitness enthusiasts,’ he states.
Over the last ten years or so, we’ve experienced a frenzy for high-intensity interval training (HIIT). Although I recognize the possible advantages of HIIT, one drawback is that it can be quite demanding, making it hard to start if you aren’t already in good shape.
He points out this indicates a high attrition rate; however, when the activity involves lower intensity and reduced exertion levels, individuals tend to be more persistent and less inclined to quit.
He mentions that there are also ‘verified physical advantages associated with running at this intensity’.
This was demonstrated in a Danish study from 2015, where 5,000 individuals were tracked over a period of 12 years. The participants were divided into different groups as part of the study.
Four categories include: those who do not run (sedentary), as well as individuals who engage in light, moderate, or intense jogging activities.
Those who jogged at a leisurely and moderate pace exhibited the lowest mortality rates from all causes, whereas those who ran strenuously showed a comparable death rate to the inactive group.
A hypothesis suggests that this could be attributed to how low-intensity jogging decreases resting blood pressure and enhances cardiac function.
Professor Gordon elucidates: “Essentially, this enhancement boosts efficiency by enlarging the cardiac muscle. With a larger heart muscle, it has greater force when contracting. Additionally, it expands the chambers inside the heart, enabling each contraction to pump a higher volume of blood.”
Running slowly also enhances endurance because you can maintain a lower intensity for an extended period — this boosts the creation of red blood cells, allowing your bloodstream to transport greater amounts of oxygen.
These changes in the heart muscle do not get enhanced by exercising at greater intensities through training. A further advantage of low-intensity cardio—often referred to as ‘zone 2’ cardio, which involves operating at about 60-70 percent of your maximal heart rate—is that it prompts the body to utilize stored fats for energy instead of carbohydrates, explains Dr. Lindsy Kass, an exercise physiology lecturer from the University of Hertfordshire. This contrasts with more intense workouts where carbs tend to be burned preferentially.
Converting fats into energy is more efficient and beneficial for your general well-being, notes Professor Gordon. This process is linked to improved blood sugar levels and decreases the likelihood of developing type 2 diabetes.
‘Research indicates that athletes who incorporate additional slow running into their training programs tend to see approximately a 1 percent improvement in VO2 max [oxygen uptake] and race-day speed.’
This represents a considerable edge over competitors, and upon learning about it, one can understand why many top-tier athletes dedicate up to 80 percent of their training regimen to activities within Zone 2.
I previously worked with British rowing, where even though their races last around six minutes, they engage in slow rowing for one and a half hours three days each week,” explains Dr. Kass. “It was during the first year they adopted this training regimen that they began winning all the medals.
A key rationale for top-tier athletes dedicating training sessions to low-intensity efforts is to lessen bodily strain, which aids in preventing infections and injuries.
Professor Gordon states: “When we lead a sedentary lifestyle, we become highly vulnerable to diseases. However, engaging in moderate-intensity exercises can enhance our immune system and decrease our likelihood of falling ill.”
However, once we begin engaging in higher-intensity workouts, our bodies demand significantly longer periods for recuperation—up to 48 to 72 hours afterward—and throughout this rest phase, your immunity takes a hit. Consequently, the greater frequency with which you perform intense exercises without sufficient breaks can increase your susceptibility to illnesses and infections, along with raising your risk of injuries.
What does “slow running” actually entail? According to experts, it’s more about the perceived exertion than actual speed. As Professor Gordon suggests, “While jogging, try singing to yourself; if you manage without becoming breathless, then you’re pacing yourself correctly.”
This principle also holds true for weight training aimed at building resistance.
Reducing speed eliminates momentum within an activity, promoting proper technique and decreasing the chance of injuries.
Certain research indicates that extending the duration of the lengthening ‘eccentric’ phase of an exercise (such as lowering yourself during a pull-up) to twice that of the shortening ‘concentric’ phase (completing the pull-up) may enhance muscle development.
However, avoid moving too slowly—you’ll tire more quickly and won’t be able to lift the necessary weight for optimal muscle strengthening, according to Dr. Richard Blagrove, a senior lecturer in physiology at Loughborough University.
He states: “Most individuals would benefit more from performing a ‘controlled’ [but not extremely slow] lowering phase and a rapid [as quick as feasible] lifting phase using moderately heavy weights for much of their strength training, while incorporating certain exercises aimed at enhancing power.”
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oleh admin | Jun 14, 2024 | exercise, health & fitness, health and exercise, running and fitness, walking
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With each 1 percent increment in step variability, there was an increase in energy consumption.
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READ MORE:
Experts claim that 10,000 steps per day isn’t a magical solution.
Reaching 10,000 steps daily has become a widespread health objective for many people around the globe.
However, a more efficient option might prove effective for shedding pounds, according to experts.
Walking with an irregular pace might aid in burning more calories compared to taking evenly measured strides, according to research.
American researchers monitoring the activities of 18 fit participants found that for each 1 percent increase in stride variation, there was a corresponding 0.7 percent boost in energy consumption.
The study indicated that inconsistent steps ‘have a minor but notable impact’ on the energy expended during walking, according to the researchers.
The team failed to gauge the number of calories expended by the participants.
Nevertheless, Adam Grimmitt, a co-author of the study and an expert in exercise physiology at the University of
Massachusetts
Amherst stated, “It seems reasonable to conclude that greater and more frequent changes in step length would lead to an increased metabolic rate during walking.”
In the study, the participants—ranging from 24 years old and averaging 11 stone 1 pound (70.5 kg)—were instructed to walk at their usual pace for five minutes on a treadmill.
A motion capture system documented their typical stride length at a usual pace of 1.2 meters per second.
They subsequently controlled their movements during a second 5-minute treadmill walking session by illuminating specific areas for the participants to target.
Positions were adjusted by as much as five and 10 percent below or above the typical stride length.
Each volunteer was equipped with a mouthpiece that measured their carbon dioxide output rate, which increases during physical activity.
The discoveries, shared on a pre-print server,
bioRxiv
The researchers suggest that when individuals transition between maintaining stability over short steps and long steps, it can lead to increased muscle contractions and subsequently higher metabolic costs.
‘Their findings indicate that a 2.7 percent rise in step length variability could lead to a 1.7 percent increase in the energy required for walking,’ they noted.
‘The variation in step length moderately but importantly influences the energy expended during walking.’
The research might be most applicable to elderly individuals, especially those suffering from neurological disorders, since their walking patterns show ‘higher step length variability,’ they added.
Researchers, nevertheless, admitted that adjusting lengths in 5 percent increments differs from actual variations observed in natural walking patterns.
The participants still found it difficult to maintain precision when adjusting their stride lengths without extra guidance, they noted.
‘Studies focused on the future should measure the precision of foot positioning and muscle activity across comparable virtual displays.’
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oleh admin | Mei 20, 2024 | diet and nutrition, health, health & fitness, health and exercise, running and fitness
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READ MORE: Experts reveal
If you TRULY require taking 10,000 steps each day
Achieving a minimum of 10,000 steps daily has commonly been regarded as the benchmark for physical activity.
A study indicates that concentrating on the duration of your exercise might be equally effective as counting the number of steps you take.
weight loss
, increased lifespan and a lower chance of developing heart diseases.
Scientists from Brigham and Women’s Hospital in Boston examined four years of data covering approximately 15,000 women who were more than 62 years old.
Every participant utilized a fitness tracker for monitoring their activity levels and completed annual health questionnaires each year.
The group discovered that individuals performing between 8,000 and 8,500 steps each day decreased their likelihood of developing heart disease by 40%, as opposed to those taking roughly 3,000 steps daily.
Moreover, they discovered that the same level of risk reduction applied to individuals who exercised for 75 minutes daily, indicating that tracking steps might not be necessary.
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This study is among multiple recent publications to
debunk the 10,000-step rule
, according to some experts, there isn’t a single ‘magical’ figure when it comes to exercise routines.
Dr. Rikuta Hamaya, who led the study and works as a researcher at the Division of Preventative Medicine at Brigham and Women’s Hospital, stated: “For many people, particularly those who are younger, exercises such as playing tennis, football, taking walks, or going jogging can often be monitored through step counts.”
Nevertheless, for some individuals, it might include activities like cycling or swimming, where tracking the length of workouts is more straightforward. This underscores the importance of having varied options within physical activity recommendations to help people achieve their objectives.
GOT A HEALTH-RELATED STORY?
‘Movement looks different for everyone and nearly all forms of movement are beneficial to our health.’
The group enrolled 14,399 women above the age of 62 who were deemed healthy, indicating that they had neither heart disease nor cancer. On average, the participants’ age was 72 years old.
From 2011 to 2015, every woman was instructed to keep a fitness tracker attached to her waist continuously, even when sleeping or taking showers.
Every year, the researchers distributed surveys covering aspects such as health practices including smoking and alcohol consumption, along with measurements of height and weight, details about menopause status, and records of both individual and familial medical backgrounds.
These were utilized to assess the participants’ likelihood of developing heart disease and facing mortality.
The team continued following up with the women throughout 2022.
Typically, participants were active for about 62 minutes each week through moderate-to-vigorous exercises and accumulated around 5,183 steps daily. As of 2022, nine percent of them had passed away and four percent were diagnosed with heart disease.
The women were grouped into percentile categories according to the total minutes they spent exercising or the count of their daily steps.
The research revealed that individuals who exercised for approximately 200 minutes per week or managed around 8,000 to 8,500 steps daily had a reduction in their risk of developing heart disease and dying by as much as 40% when contrasted with people in the bottom tier (who only got nine to twelve minutes of exercise or accumulated roughly 2,800 to 3,000 steps).
The research indicates that patients have the option to select either a step-based approach or a timed-goal strategy to reduce their chances of mortality or cardiovascular disorders, as stated by the researchers.
These findings bolster the argument for incorporating both time-dependent and steps-focused criteria into upcoming physical activity recommendations, providing people with the option to select and monitor their favored measure of engagement.
Therefore, healthcare providers might advise women aged 60 or above to utilize either time-based or step-based objectives, based on their individual preferences, for tracking their physical activity levels.
The study had multiple constraints, primarily due to the majority of participants being white females from higher economic backgrounds. Furthermore, since the research was observational, these findings lack confirmation.
The research was released on Monday in
JAMA Internal Medicine
.
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