A little history:

I am not a runner, for me, two miles is about it. I ran one season of Cross Country in middle school…not my sport. I was the big ‘make sure to cleat their fast guy on the back of his calves before the first mile’ guy. The big slow brute who finished in 18 minutes AFTER everyone else. I usually finished when our coach finished packing for the ride home.

Why do i run? To get in shape. Do i die after those two miles, not on a regular run of about 8-9 minutes a mile. Its boring but it doesnt drain me for the day, it sometimes feels good. So one of my fitness goals is to improve overall conditioning and that includes running.

How am i doing it? Well, like anything else you get better by doing it more often. I started about two weeks ago, willy-nilly just going for random runs one mile up the road, one mile back. Simple jogging. i finish in under 20 minutes

This week, Tuesday and today i added timed runs. Run down for one mile in under 9 minutes. Rest about a minute, then run back for times sets.

Run fast 30 seconds, walk one minutes, repeat until im home. Again, very simple. I will give it another week and bump it up to three runs a week.

Feel free to try this. Now if 30 seconds is too much you can increase the walk to 1.5 minutes. That scheme should look familiar to my clients.

If one is unable to run, being too large or having bad knees, one can drag a sled. Drag forward for a minute, then backward for a minute repeating for 8-10 minutes(even numbers work better here). For a ‘sprint’ with the sled, one can load it up so it is ‘heavy’ and pull like mad for 30 seconds, then walk to recover for a minute. Similar to the running described above. Dont have a sled and arent handy enough to make one? Get a friend, put your car in neutral. You push, he/she steers. Im not joking, this will work.

 

So enjoy these cardio/conditioning options. Be sure to bring water and play if safe in the hot sun. Use sunscreen, watch for overexposure/heat stroke. most of all, HAVE FUN! 

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