“If you can fill the unforgiving minute with sixty seconds worth of distance run, then yours is the world and everything in it.”

-Rudyard Kipling

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.

Some walk for the basic enjoyment of being outdoors, to unwind after a busy day, or as a way to catch up with a friend and combine the social time with a bit of exercise. Some walk to lose weight, to build endurance for charity races, or as a base-building exercise that segues into jogging, or even running.
Whatever the reason, you must begin somewhere, and as the old saying goes, a journey of a thousand steps begins with the first step.

Step 1: Pick the right shoes.  Don’t skimp here! Every foot is different, every gait is different, every stride length…you get the picture. Take the shoes you regularly exercise in (or walk in) to a reputable running store and ask them to analyze the wear pattern, analyze your gait and recommend a shoe that suits you. Expect to pay $80 and up. It is worth it. And remember to replace your shoes about every 300-500 miles.

Step 2: Decide up front what you hope to achieve from your walking/jogging/running program. Do you want to begin a regular walking program for general health? Do you hope to rekindle your love for running? Or are you using the activity as a weight loss tool? Knowing what you want to reap from your hard work will help you stay motivated.

Step 3: Create a plan. However you decide to use walking/jogging/running, start with a goal in mind, then develop a plan from there. Start slow if you are returning to jogging or running from a long hiatus or starting from scratch. Build slowly using the 2-5% rule: each week, increase your distance by 2-5%. After initial base-building (8-12 weeks), begin to increase intensity (speed, hills, etc.) by 2-5% per week.

A simple formula for progression: Walk, jog, run
If you walk, start with walking. Add 1-2 min jogs, then recover with 1-2 mins of walking. Keep increasing the time spent jogging, decreasing time spent walking, until you can jog a specific distance. When that becomes comfortable, either increase the distance, or increase the speed. Refer to 2-5% rule.

Remember, runners aren’t made overnight. It may take many months before you feel comfortable jogging or running, but the key to success is to maintain consistent effort, and soon you’ll be able to traverse any landscape on foot, and improve your health too.

* 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.