I randomly take this test a few times every year. Today was one of those days. This is a great test that most here should pass easily, but it’s still a good “check-up.”
I challenge you to take this quick test in the next week and drop your results and thoughts here.
Here it is:
Run one mile on the treadmill with the speed set at 6 miles per hour. That’s exactly 10 minutes.
Important: The goal is not to run a mile as fast as you can, but rather to sustain the 6 mph pace for 10 minutes.
Now, which category below do you fit into?
1. I CAN’T DO IT!
Then you’re out of shape – deconditioned, a bit chubby, whatever. You’re just not “fit” in the broad sense of the word. Yes, even if you can lift a ridiculously heavy barbell for a few reps.
2. I CAN DO IT, NO PROBLEM!
If you do it without stopping and it was super easy, then chances are you’re in above average shape.
3. I CAN DO IT… BARELY.
If you can do it BUT it was a near-death experience and left you fighting for air, then you probably have some work to do.
Here’s a snippet of the original article with some extra info:
But We’re Lifters, Not Runners!
Most of us don’t identify as runners. We’re “lifters” in one form or another. But running? Meh. Maybe we’ll add a little when our body fat starts to creep up, but even then, most lifters prefer some form of quick metabolic conditioning, not pounding the treadmill.
But the one-mile test is still a great barometer. It’s a combination of a heart health test and a body fat test. Can’t run a mile in 10 minutes? Then either your cardiovascular fitness is lacking or you’re just carrying around too much non-functional adipose tissue.
Where Do You Stand NOW?
Aging can be tough. And cardiovascular fitness can decline rapidly, even if you’re a lifter. That hour or so spent lifting weights 3-6 times per week, plus a hike or a bike ride on the weekend, may not be enough to outweigh a sedentary job and evenings in front of the TV or computer.
If you’re in your 40’s or older, make sure you can pass this test. According to Dr. Jarett D. Berry, not being able to run a 10-minute mile puts you into the “unfit” category. Remember, heart disease is still the leading cause of death – a bigger killer than cancer – and minimal run times are a good predictor of long-term ticker health.
Dr. Berry adds that a man in his 50’s who can run a mile in 8 minutes or less shows a high level of fitness. For women in that age bracket, it’s 9 minutes or less.
The Real Goal
The goal here isn’t to get faster and faster or to start revolving your training around running. The goal is simply to be able to do it with relative ease and ALWAYS be able to do it with relative ease.
Don’t assume anything. Hop on the stupid treadmill, set the speed at 6 miles per hour, and run a mile. See where you stand.