Why You Should Run A Mile Instead Of A Marathon

man running cold weather

So you swore you’d run a marathon this year.

Good news is you can stop feeling guilty about not starting to train for it yet.

As it turns out, you can get some of the same benefits of long distance running and other types of endurance training without ever passing the five-mile mark.

That’s right. Running fast and hard for just five to 10 minutes a day can add years to your life, just like running for hours can. In fact, people who run fewer than an hour a week — so long as they get in their few minutes of daily running — get similar benefits in terms of heart health compared with people who run more than three hours a week.

That finding squares with recent research showing that short bursts of intense exercise can provide some of the same health benefits as long, more endurance-style workouts.

Marathoners, Meet Interval Training

One of the most popular forms of the quick workout — and the one that’s been studied the most — is interval training. Basically, you work yourself as hard and fast as you can for a few minutes, rest, then do it again. The best part? It typically only lasts between five and 10 minutes total. (There’s even a New York Times workout app based on the idea, called the 7-Minute Workout. More on that here.)

Despite being far less time consuming than a marathon training session, an interval workout may actually be healthier in the long run (pun intended), according to some research done in the past decade.

A 2012 study comparing a group of runners who did traditional, continuous runs with a group of runners who did interval training found that both groups achieved nearly the same results. There was one small difference, though. The interval trainers had better peak oxygen uptake, an important measure of endurance.

And a recent study in the journal Diabetologia found that doing walking interval training — an hour of alternating between three minutes of brisk walking and three minutes of stopping — helped people with diabetes control their blood sugar levels far better than simply walking at the same pace continuously.

Still Not Convinced?

Consider this: Distance running could actually be bad for you.

There’s some evidence to suggest that prolonged, intense exercise — like the type that’s necessary in the weeks and months before a marathon and the time of the race itself — can have some unhealthy side effects, from reduced immune function to digestive issues.

Working the body to its maximum, some research shows, can reduce the body’s natural ability to fend off upper respiratory infections including colds and the flu. Short bouts of activity, on the other hand, improve immune function. Quick workouts appear to not only reduce your chances of getting sick but reduce the severity of an illness when you do come down with something.

Up to 71% of long-distance runners also experience abdominal cramping and diarrhea (the latter being so frequent that runners have a term for it: "Runner’s Trots," a.k.a. "runner’s diarrhea"). Many runners (even those without a history of it), experience acid reflux, a condition that causes everything from heartburn and indigestion to coughing, hoarseness, and asthma during and immediately after a long run.

Here’s what it all comes down to: Whether or not you stick to a long-distance routine or opt for a quicker, daily exercise plan, it’s important to keep in mind that more is not always better.

READ THIS NEXT: This Is The Best Fitness App Of 2014

SEE MORE: Running Just 5 Minutes A Day Could Add Years To Your Life

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Air Jordan 11 Low “Bred”

While we’ve all speculated on their arrival this year, it’s now official that the Air Jordan 11 Low “Bred” will return for Summer 2015. Almost identical to its mid cut counterpart, this Bred 11 incorporates a low silo with customary black patent leather surrounding the upper married to red accents at the outer and lining. […]

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Future – Just Like Bruddas (Produced by Zaytoven)

Future has shared another song off his forthcoming collaborative project with super-producer Zaytoven, Beast Mode. "Just Like Bruddas" is the second song liberated off Beast Mode, and comes just a couple weeks after the release of the project’s introductory single, "Real Sisters." Though Future’s melodically-delivered brags and boasts and Zayotven’s key-play might make today’s offering seem likeContinue Reading


Air Jordan 5 Infrared/Poison Green Release Date

With 2015 marking the 30th anniversary for the Air Jordan line, Jordan Brand is pulling out all the stops to commemorate the occasion. Joining its highly anticipated list of drops is this Air Jordan 5 Infrared/Poison Green that sees MJ’s fifth signature silo sport a clean white leather base with blackened accents. Infrared adorns the […]

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Nike Super Bowl XLIX Training Collection

Capping off Nike’s "Solar Flare" releases for Super Bowl XLIX and joining the likes of the Zoom Field General and Vapor Untouchable cleat is a range of special edition training footwear. One again taking cues from the shifting expression of the Arizona sky, the collection includes the likes of the Lunar TR1, Fingertrap Max, Free Trainer 3.0, and Air Max Effort TR and couples inky iridescent applications with Total Orange accents and Lombardi Trophy-esque metallic silver hits throughout. Further differentiating the kicks from your average trainer, the official Super Bowl XLIX logo comes emblazoned on each shoe’s sock liner.
Ranging in price from $110 to $135 USD, the Super Bowl XLIX trainers are now available in limited quantities via Nike’s web store.

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2 Chainz – “Road Dawg” (prod. by DJ Spinz) [STREAM]


According to 2 Chainz, it’s time for a roll call. And on his newest record “Road Dawg,” he does just that. But the things is: this isn’t for the regular folks. This track is for his day ones, the hustlers and anyone out here getting to the money. He also dedicates it to those who are serving time in prison.

“I’m ’bout my commas, I’m ’bout my come up,” he declares at the start of the DJ Spinz-produced record. From there, he drops a few lines about the lifestyle he lives, which includes spending racks, trapping all night and paying dues.

In honor of his new label The REAL University, 2 Chainz recently announced the release of a new mixtape. Titled TRU Jack City. The project will feature Cap 1, Skooly, Fresh (aka Short Dawg), Young Dolph and Bankroll Fresh, all of whom are on his label’s roster.

TRU Jack City will be available on LiveMixtapes on January 27. Until then, vibe out to “Road Dawg,” the project’s third release.

Photo Credit: The Chamber Group

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Lil Wayne Recruits Stephanie Acevedo as Newest Addition to Young Money

While Lil Wayne and Birdman are still experiencing complications with their work relationship, Weezy is still trying to keep his Young Money business going strong. Recently it is revealed by the rapper that he had signed Stephanie Acevedo, a relatively unknown singer, to the label. The announcement was paired with a new music video fromContinue Reading


Skinceuticals Face Cream Sample Travel Size 6 Tubes

Skinceuticals Face Cream is specifically formulated to combat collagen breakdown and moisture loss in mature skin. This light, rehabilitative cream provides powerful firming and replenishes moisture with emollients – perfect for skin depleted by the ravages of time The face cream works by fighting the signs of aging in mature skin which are influenced by three factors – … Continue reading Skinceuticals Face Cream Sample Travel Size 6 Tubes

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Listen To JAY Z’s Demo Tape From When He Was 19 Years Old [STREAM]


It’s really hard to imagine that there are some Hip-Hop fans alive today that only know JAY Z for being Beyoncé’s husband and a super-rich media mogul. Yeah, we’re old. Jigga, 45 years old now, was once a hungry and aspiring MC much like the people you come across today on this website or whatever walk of life you come from. All he wanted was his demo to be heard.

Now, you can listen to that exact demo. In this 11-track project recently released by Mass Appeala 19-year-old JAY Z’s demo is here for your listening pleasure with collaboratives efforts with Sauce Money. There are many of the elements that make Hov one of the greatest ever even in his teenage years, including a rapid-fire flow that he was famous for in his early days.

This pre-dates his classic debut, Reasonable Doubt. Check out the stream up top and enjoy the nostalgia.

Photo Credit: Priority

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Joey Bada$$ Debuts “Like Me” on The Tonight Show Starring Jimmy Fallon

With the release of Joey Bada$$’ highly-anticipated debut album B4.DA.$$ just around the corner, the rapper treated his fans to something special with a live performance of "Like Me" on The Tonight Show Starring Jimmy Fallon. Along with some help from BJ The Chicago Kid, producer Statik Selektah and The Roots, the 19-year old the debut of the song gives us a glimpse of what to expect from the album which is scheduled to be released on January 20. Check out the video of the performance above and head over to HYPETRAK for the latest in music.

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Watch Mercedes-Benz Parody Fashion Clichés in “A Fistful of Wolves”

In light of the approaching fashion week fanfare, director Danny Sangra directs this short film for Mercedes-Benz which parodies various clichés ubiquitous in fashion advertising. The film encompasses the cinematic scope of a melodramatic…

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THE NORTH FACE PURPLE LABEL 2015 Spring/Summer Lookbook

Long the product envy of non-Japanese audiences, here we find THE NORTH FACE’s highly coveted PURPLE LABEL debuting its lookbook for Spring/Summer 2015. Consistent with the design language that has made the imprint such a success, the brand again returns to conflate obviously utility-driven pieces with street-level designs – all tinged with that Japanese penchant for tasteful simplicity. Key color pairings here include rich navy and pale pink chambray, purple and grey, and a neat collection of indigo-driven pieces. Enjoy the latest offering from THE NORTH FACE PURPLE LABEL here, and pick it up later this year from retailers such as nanamica.

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Just Don x Air Jordan II Pinnacle Bomber Jacket in Black

Official images of the second piece to be included in Just Don’s collaborative effort with the iconic Air Jordan brand have been released. The black Just Don x Air Jordan II Pinnacle bomber jacket sports a vintage aesthetic, featuring blue accents on the jacket’s hand cuff, waistband, and collar. The leather jacket is then finished with red shoulder panels flaunting the Jordan "Wings" logo as featured on the Air Jordan II, and stitched over the jacket’s front chest plate, in addition to Michael Jordan’s signature vertically stitched across the jacket’s left half, and a Just Don label behind the jacket’s collar. You can now purchase the Just Don x Air Jordan II Pinnacle bomber jacket exclusively in-store at Wish Atlanta.

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