With the arrival of good weather, many people they plan to start running. Health, vitamin D thanks to the sun… There are various reasons why you should do a few kilometers on the street, or on the treadmill if you prefer the gym.
Since the launch of the Apple Watch, since Cupertino wanted to pay special attention to health and sport. A good example is the Apple Fitness+ service, or the Training App.
Now after finishing a study lasting almost five years, we learned how they prepare to run a marathon. Of course it is the ultimate goal of every runnerbut you can get some very interesting data if you just want to move.
This is the major study that Apple carried out using the Apple Watch
From November 2019 to January 2024during all these months, Apple has collaborated with Brigham and Women’s Hospital conduct a heart health and movement study on physical activity and marathons. All measured on the different Apple Watch models. This comprehensive study left us with interesting data such as:
- People enter 35 and 44 year olds had a higher participation rate in marathons
- 54% of participants started distance running or walking five kilometer goal
- 43% of participants had a increase in VO2 max o aerobic capacity (maximum volume of oxygen the body can consume during exercise)
This major health study therefore leaves us with three conclusions. What You don’t have to be extremely young to start running. Also, we must not let ourselves be overwhelmed by long distances and finally, this has a direct impact on improving our health.
This is the distance Apple recommends you start running
This has already happened to me, you get angry, you prepare yourself and suddenly you find yourself on the street without knowing very well what objective to achieve. Do I run for 20 minutes? This is little? Am I going too far?
Apple advises us through its study to concentrate on achieving a five kilometer journey. You can do this distance by walking at first, in fact, marathon participants started that way. Then, gradually, convert these five kilometers from walking training to running training. This table will be of great help to you.
|
to walk |
run |
|
|---|---|---|
|
Week 1 |
5 kilometers |
0 kilometers |
|
week 2 |
4 kilometers |
1 kilometer |
|
week 3 |
3 kilometers |
2 kilometers |
|
week 4 |
2 kilometers |
3 kilometers |
|
week 5 |
1 kilometer |
4 kilometers |
|
WEEK 6 |
0 kilometers |
5 kilometers |
With this planning in just over in a month and a half you will be ready take the next step and achieve the goal of being able to run a marathon. Two or three workouts per week will be more than enough, so you can even calculate that increase in kilometers in sections of three hundred meters per day.
Your Apple Watch, good music, that’s why
To begin this new challenge, you just need your Apple Watch. In fact, even if you have a Cellular model, you can leave the iPhone at home and always have access to phone and messages in case something happens. Plus, Apple Music and Spotify let you download music to your watch for maximum motivation.
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