Get Back Into Running

Every Spring I do an 8-10 week "run phase". It feels amazing to finally get outdoors after a loooonng winter. My heart loves the focused cardio and my body likes the conditioning phase.

I start with 2-3km easy walk/runs once or twice a week. The goal of these sessions is distance not time. All you need is a great pair of running shoes!

Most of us have an iWatch or FitBit and these are great tools to use to track your distance and speed!

After a couple weeks, I add in progressive intervals, tempo runs and hills training week-by-week so that I get variety AND a bit of a progressive push.

Here's an Interval Run + Upper Body Lift I did this week...

Total Workout Time: 30 minutes.

FIRST, complete the interval run. Head outside or do on treadmill.

- Interval pace is a speed you can maintain for 10 minutes at max effort. Intervals are shorter reps with a bigger rest ratio. Interval pace is FASTER than your goal race pace.

SECOND, 5-minute post-run stretch.

LASTLY, finish the workout with an upper body lift. Here are the exercises I did 💪

- Your body is already warmed-up from the run so you can jump right into the workout.

Resistance training is needed year-round and a 10minute session like this one at the end of a run AND a full-body session 1-2 times per week while you’re in your run phase is a good approach.

Yes I lift weights. Yes I run sometimes. Yes I stretch and sometimes that's a yoga session. Yes I like to bike. Yes I do bootcamps sometimes.

There is not one-way to do fitness!

Are you lacing up your running shoes lately for a run or jog? 👟