This is one of my favorite workouts…two, twenty minute runs with strength training sandwiched in the middle. I purposely selected strength exercises that don’t require equipment so that this workout can be done outdoors.  You could easily tie a resistance tube around your waist and use that during the strength training segment as well. For optimal effect (i.e., if you want to up the “challenge” a bit), use a hill for the strength training too (you’ll see what a I mean below).

Split Run workout

5-10 minute warm up of light jogging or fast-paced walking

20 min jog/run at a moderate pace (6-7 on RPE scale)

10 mins:  Strength Training using stairs/hill (there’s the hill part I was referring to

12-15 push-ups from knees on the hill (facing uphill)

12-15 tricep dips on the hill (feet pointing downhill)

10-12 side-squat steps up hill; walk down and perform10-12 with opposite leg leading

15 squats on the hill, with back toward top of the hill (when facing down hill, the squats are MUCH harder. You’ll see

Stairs: run up 1x, single steps

Run up 1x, two steps at a time

Walk up 1x, single steps

Run up 1x, two steps at a time

2 mins:  Active recovery, walking, allowing heart rate to nearly return to normal

10 mins: jog/ run at more intense pace (7-8 on RPE scale)

5 mins: cooldown

5-10 mins: stretching, focus on hamstrings and hip flexors

* Note: Blue Sky Gym and the author disclaim any liability for any injury, physical or emotional, suffered during or as a result of exercise or activities recommended. As always, you should use common sense and consult your health professional before beginning any exercise routine or program.

Backpacker magazine recently joined forces with The Outdoor Foundation to identify the best cities in the United States to raise a child with an outdoor attitude. Not surprisingly, many of the cities are the same ones listed on “America’s Healthiest Cities.” Sunshine, moderate temperatures, beautiful scenery…yeah, yeah, yeah – we know, the weather in Ohio stinks. Who made the list?

1. Boulder, CO
2. Jackson, WY
3. Durango, CO
4. Flagstaff, AZ
5. Juneau, AK
6. Seattle, WA
7. Colorado Springs, CO
8. Burlington, VT
9. Fort Collins, CO
10. Lebanon, NH
11. Asheville, NC
12. Portland, ME
13. Hood River, OR
14. Manchester, NH
15. Harrisonburg, VA
16. Eureka-Arcata-Fortuna, CA
17. Sevierville, TN
18. Bozeman, MT
19. Rapid City, SD
20. Brevard, NC
21. Madison, WI
22. Minneapolis-St. Paul, MN
23. Glens Falls, NY
24. Duluth, MN
25. Wheeling, WV

There are plenty of ways to entice kids to go outdoors for physical activity, even if the climate you live in isn’t perfect year-round. Rock climbing, hiking, cycling, and geocaching, and kayaking are fun activities the whole family can participate in during spring, summer, and fall. In the winter, sledding, snow shoeing, ice skaing, cross-country and downhill skiing…even schlepping through the snow wearing snow boots gets their hearts pumping.

With the winter Olympics just around the corner, you might also put together a mini-Olympics in your neighborhood.

• Bobsled: Grab your sled, find the nearest hill, and time the kids as they cross a make-shift finish line.
• Snowshoe race: Even if you don’t have snow shoes, you can have the kids run a 50 yard dash throw the snow.
• Snow ball roll: Have the kids roll a snowball across the yard, or around the house. (note: the ball will get progressively harder to roll the bigger it gets, so this is a tough one.)
• Snow volleyball: String up a net and divide the kids into two teams. Encourage them to get to 8 or 10 points (more than that, and they’ll likely lose interest). Nerf balls make fun volleyballs if you need to substitute for the real thing.
• Snow ball shot put: As you might guess, this is just like the regular shot put, only the kids use a snow ball. See you can catapult it the farthest distance.

To add to the fun, award medals to every child – and don’t spend a bundle, make your own using metallic paint, cardboard, and ribbon.

Most importantly, let the kids have fun!