You might love working out in the privacy of your own home. At home, no one stares, or questions if you are doing your lunges exactly right.

You might love the predictable pattern of your neighborhood walking trail. After all, it is one mile around, there is no thinking involved, the scenery is nice…you just grab your shoes and go.

You might love Betty Jo’s step class, so much so that you are there, faithfully, 5 days per week. And, you have the moves down. Going to another class is so intimidating.

You might be stuck in a serious rut!

If you are working out indoors because you are afraid to “be seen” exercising (after all, we don’t all run like Paula Radcliffe) – get over it. I promise you, no one is paying attention to you, and if they are, they are probably thinking they ought to be running too. If you’re afraid your form isn’t great, enlist the help of a trainer to fine tune your moves for a few weeks before taking it live. There are mobile trainers too, if you are unsure of trying one at the gym.

If you are stuck on the same trail, with predictable scenery and mileage, try the path less traveled for a change. In fitness, anything repetitive can lead to overuse injuries. Changing things up is good for our minds as much as our muscles. If you are still leery, grab a friend and explore different scenery together.

And, fitness classes are awesome, but like running the same trail every day, taking the same classes does nothing to challenge you physically. As scary as it can be to be the new girl in class, remember that at one time, everyone in the class was the “new” girl. Here is a tip: pick a class that you are relatively confident you can handle, then arrive early, introduce yourself to the instructor and tell her you are a new student and a little nervous. Ask if she/he has any pointers to help you get through the class, and if there is a fellow student you can buddy up with. In all likelihood, you’ll walk out of the class with a new appreciation for what you are capable of learning and what your body is capable of doing. You’ll probably make a new friend or two too.

I know you want to be fearless. I also know it is easier to do the same old thing than try something new. Try faking fearlessness with positive self talk. Saying, “tomorrow I will try Sally’s kickboxing class. I’m sure it will be great.” Then follow that up with a reminder that, “change and challenge are good for me.”

“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.