To train effectively, you need to do more than running. Cross-training is now the accepted method for improving athletic ability. If you want to build muscle, run first. To build your endurance and aerobic capacity, run last.
- Best Cross Training for Recovery: Yoga, Pilates, Walking, Golf
- Best Cross Training for Cardio: Elliptical Machine, Swimming, Biking, Aqua Jogging, Dancing
- Best Cross Training for Strength: Weight Training, Rock Climbing
- Best Cross Training for HIIT: Rowing Machine, Spinning
A distance of 5 kms should take around 50 minutes. 1 km will take Around 10 minutes, while 15 kms will take around 150 minutes
As a general rule, the faster you go, the more calories you will burn exponentially since your body uses more energy to go faster. At a moderate speed per hour you will burn less calories than walking at a faster rate, e.g. a moderate to fast pace.
Several studies have found shown high-intensity training (HIIT) significantly reduces total abdominal fat, including visceral belly fat more effectively than lower-intensity exercise like walking.
10 kms should take about 38 minutes on average.
Calories Burned in 38 minutes
Calories Burned in 40 minutes
Calories Burned in 45 minutes
Calories Burned in 1 hour 15 mins
Calories Burned in 1 hour 15 mins
Calories Burned in 1 hour 30 mins
