The "One Mile Walk Test"

[ABNAK]

http://www.walkwithremar.com/Conch%2...ile%20test.htm

Tried it out today. Leaned on it (i.e. gave it all I had) and did one mile in 11:30. Obviously, walking by definition is one foot in contact with the ground at all times. I'm 6'1", 230lbs, 48yo (height and weight don't figure into this test but I thought I'd throw it in to show I'm not a squirrely bastard!). Cardio 5x per week, weights 3x per week.

11:30 says I'm in the "excellent" category for even the 20-29yo age group (!). I dunno about that, but I think I'm in decent shape, even for an old bastage! I'd like to see what some of our M4C runners score on this time-wise. Walking that fast is NOT natural to be sure.



Oh, it was nice out so I wanted to speed-walk for 50 minutes for today's cardio workout, so I kept going (after a quick 15 second breather upon completing the 1 mile test, where I paused the stopwatch): I hit the 2 mile mark at 24:00 and the 4 mile mark right at 50 minutes. Obviously I slowed down as the first mile was an all-out effort.

About 3 weeks ago I speed-walked 8 miles at an average speed of 13:05 per mile (104 minutes and 40 seconds total time).

My knees are mostly shot so I phased out running back in 2011. As I mentioned above these paces are not really "comfortable" per se, therefore they do not lend themselves to a normal gait. While it certainly does have less impact on the knees than running, it isn't a whole helluva lot less! My knees ache as I type this. Oh well, Meloxicam here I come........

ETA---last week I did a 50 minute speed-walk with a 20lb weight vest on and averaged 13:30 per mile (didn't measure the whole distance, just used a mile marked on two seperate occasions during it to check pace). Now THAT had me limping for a few days!

[J-Dub]

After some high intensity work I like to throw on a 30lb vest, crank the treadmill elevation up as high as it will go and set the speed to 3mph for about 40mins.....that's a great workout.

[JusticeM4]

Why walk when you can jog/run?

I'm not sure what this test proves. I would rather prefer a jogging test, but I will give it a try. I can normally do 9min/mile jog (or less) so speed walking may not be as difficult.

[mattg1024]

Tried it today walking the dog. 11:45. I'm 26, daily runner. Sub 17:00 5k.

Very unnatural, had a very hard time keeping pace up. Also not sure what this test proves.

[bp7178]

I'm quite sure it doesn't prove anything.

Here's the most goofy logic I've read in a while...

My knees are mostly shot so I phased out running back in 2011. As I mentioned above these paces are not really "comfortable" per se, therefore they do not lend themselves to a normal gait. While it certainly does have less impact on the knees than running, it isn't a whole helluva lot less! My knees ache as I type this. Oh well, Meloxicam here I come........

ETA---last week I did a 50 minute speed-walk with a 20lb weight vest on and averaged 13:30 per mile (didn't measure the whole distance, just used a mile marked on two seperate occasions during it to check pace). Now THAT had me limping for a few days!

If your knees are "mostly shot", wearing a weighted vest and preforming hugely inefficient, over reaching exercise which forces you to workout with poor form is a horrible idea. If after a workout you're "limping for a few days" you're doing it wrong. Training isn't suppose to cause injury.

[ABNAK]

I'm quite sure it doesn't prove anything.

Here's the most goofy logic I've read in a while...



If your knees are "mostly shot", wearing a weighted vest and preforming hugely inefficient, over reaching exercise which forces you to workout with poor form is a horrible idea. If after a workout you're "limping for a few days" you're doing it wrong. Training isn't suppose to cause injury.

No pain no gain.

Didn't say it "proved" anything. Just provided the link after reading it and tried it our for shits and giggles. Wasn't easy, wasn't the most difficult thing I've ever done either. Thought I'd see where I fell on that chart out of curiosity as running is a no-go for me.

As far as impact goes, I usually bike (indoors on a trainer during the winter, outside during the nicer months) and also do my Elliptigo (always on the trainer as it's my "running" workout and I have the resistance/gearing set for that consistently). BTW, the latter is the most natural "running" motion outside of actually running that I've ever experienced. http://www.elliptigo.com/ In fact, it is apparently used by distance runners who want an alternative to beating the pavement once in a while during training.

I do, however, see the need---from both a practical and fitness angle---for moving your body weight over distance with the feet the good Lord gave you. Won't always have a bike handy to ride for help or whatever in an emergency. That's where speed-walking comes in as it's less painful than running. Not much else I can do in that regard so why not do what I can? Yeah, the weighted vest is a bit much and I don't do it often, but I'm kind of a knucklehead that way.

[ABNAK]

Tried it today walking the dog. 11:45. I'm 26, daily runner. Sub 17:00 5k.

Very unnatural, had a very hard time keeping pace up. Also not sure what this test proves.

Damn! Good for you! That's clipping along pretty good. Even back in my Army days I wasn't that fast.

As far as keeping pace up with this "test" it's a matter of form. If you're not used to it it will be more difficult to maintain.

[ABNAK]

Why walk when you can jog/run?

I'm not sure what this test proves. I would rather prefer a jogging test, but I will give it a try. I can normally do 9min/mile jog (or less) so speed walking may not be as difficult.

I'm going out on a limb here and guessing that it's a way for folks who can't run (like myself if I don't want to hobble myself for several days) to test their cardio fitness?

I didn't look into the researchers who came up with this "test" and their reason why. That would be Dr. James Rippe. Might have to look at that.

[JusticeM4]

Tried it today walking the dog. 11:45. I'm 26, daily runner. Sub 17:00 5k.

Very unnatural, had a very hard time keeping pace up. Also not sure what this test proves.

Damn your a fast runner!

I'm quite sure it doesn't prove anything.

Here's the most goofy logic I've read in a while...



If your knees are "mostly shot", wearing a weighted vest and preforming hugely inefficient, over reaching exercise which forces you to workout with poor form is a horrible idea. If after a workout you're "limping for a few days" you're doing it wrong. Training isn't suppose to cause injury.

If a person's knee's are shot, there are far better excersises like the Elliptical or Biking. My knees aren't that great which is why I don't run as fast or as far as some of the really fit guys here.

they may as well have tested how many squats a person can do in a timed exercise, or how long you can hold a squat etc..

[bp7178]

@ ABNAK,

Pain and injury doesn't equal gain, it equals setback.

You should stop giving training advice.