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7 ways you can "run a mile" from home

Updated: Mar 24, 2020

The UK government announced on the 23rd March that those social distancing are allowed to leave their homes once a day for exercise. But there are many others who are in self-isolation in this country and further afield.

So here are 7 workouts you can complete at home - each of them take about the same exertion as running a mile. We want everyone who's in total lockdown to be able to take part in our 100 miles Shakespeare colour in, so all these activities count and we've included the equivalent "miles" in the article below.

1. Run up and down your house or flat

Keep it simple, run for as long as it would usually take you to run a mile. Of course, you probably won't have run a mile, but with all that turning around, you'll have used up as much energy. Not sure if I have an ultra marathon i me like Pan Shancu in China on lockdown, but I can manage 9 or 10 minutes.

2. A 10-minute HIIT Workout with The Body Coach

Joe Wicks has just held his first daily P.E. lesson for kids. But there are loads of High Intensity workouts on his channel. Most of them are 20 minutes long, so if you complete one video, you'll have "run" 2 miles. And there are plenty of workouts for Kids and Seniors too!

3. Yoga with Adriene

Most runners would probably admit that they could do more stretching and yoga. So let's use this time to get into some good practices and, in the words of my favourite online yoga instructor, Adrienne, "Find What Feels Good". Here's the Yoga with Adriene Youtube channel with hundreds of routines. Complete 15 minutes, and tick off a mile!

4. Circuits

Do two rounds of this 6 minute circuit - no equipment required. Complete each exercise for 45 seconds, rest for 15 seconds, then move on to the next exercise. I've linked to youtube videos of each exercise in case you're not sure of the correct technique.

So pump out some tunes and get sweating. If you enjoy these circuits, I'm happy to publish them regularly for you.

5. Work on your Abs Again, when running outside is on the cards, my abs are woefully forgotten. If there were ever an "opportunity" to get a sixpack, this is it! Complete Bowflex's 6 Minute Standing Ab Workout and their 8 Minute at Home Abs Workout and together they'll count for a mile.

6. 15 minutes of Boxing

I've got some boxing gloves at home so I'll be doing some boxing workouts with my husband. If you don't have your own boxing gloves, why not try out this 30 Minute At-Home Boxing Workout? It counts for 2 miles!

7. Get Dancing!

If time allows, I might try to remedy my two left feet. This Hip-Hop Fit Workout video might be a good place to start, and with 30 minutes of moves, it counts for 2 miles as well. If you only manage 15 minutes of dancing, that still makes for a mile!


  1. Secret London Runs strongly recommends that you consult with your physician before beginning any exercise program. You should be in good physical condition and be able to participate in the exercise. Secret London Runs is not a licensed medical care provider and represents that it has no expertise in diagnosing, examining, or treating medical conditions of any kind, or in determining the effect of any specific exercise on a medical condition.

  2. You should understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge Secret London Runs from any and all claims or causes of action, known or unknown, arising out of Secret London Runs

  3. The information provided is not intended to be a substitute for professional medical advice, diagnosis or treatment.  Never disregard professional medical advice, or delay in seeking it, because of something you have read on this website.  Never rely on information on this website in place of seeking professional medical advice.

  4. Secret London Runs is not responsible or liable for any advice, course of treatment, diagnosis or any other information, services or products that you obtain through this site.  You are encouraged to consult with your doctor with regard to this information contained on or through this website.  After reading articles, watching videos or reading other content from this website, you are encouraged to review the information carefully with your professional healthcare provider.

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