Please note: Check with your physician before starting any exercise routine or starting any particular diet. I have a list of seven fun running challenges – each lasting 30 days – that will not only whip you into shape, but actually be enjoyable. So I began looking for a new motivator and have found a pretty compelling one: running challenges! It’s looking like most races are getting cancelled through the rest of 2020. When faced with slumps like this in the past, I’d often sign up for a race there’s nothing like good ole’ racing fear to motivate you into shape.īut with quarantine, that’s not exactly an option. I’ve been seriously struggling to get it back, even now that my foot is fine. Not only did this destroy my exercise habits, it also completely zapped my running motivation. The lingering foot pain meant I had to take time off. If you haven’t experienced it, plantar fasciitis is a real pain in the butt. This spring, something happened to me that hasn’t happened too often: I got injured. Or even just trying to run regularly, but struggling to stay motivated?
When there’s a x2 or another number, repeat the previous action or sequence that many times.Photo created by freepik – Let’s go over a list of 30 day running challenges!
The number in parentheses is how many minutes to spend on each action. This will make each session about 30 minutes total. This creates indoor “hills” to summit, building strength.Īlways warm up for five minutes at the beginning of your workout, and cool down for five at the end - at a comfortable walking pace (~3.0mph). In addition to playing with speed, in some of these workouts, you’ll adjust the incline, too. Bonus: Intervals burn more calories, too. your aerobic health - than the typically slower slog of a maintained pace over the same length of time. Intervals are not only more enjoyable and less boring than a long run at a steady pace periods of both intensity and recovery have been shown to be more effective at improving cardiorespiratory capacity - a.k.a. Established runners, your intervals can be jogging and running. This 30-day challenge does just that, taking you through bouts of walking and running, interval-style. “You start a walking program.” Once you feel comfortable sustaining a brisk walk for 20 minutes, that’s when you can introduce some running. “If you’re not currently doing some form of aerobic exercise, you don’t start a running program,” Hamilton says. (In fact, if you try it without proper prep, you could end up injured.) Your whole body - muscles, tendons, ligaments, and bones, as well as heart and lungs - needs time and training to acclimate to the demands of running. That said, if you haven’t done much or any running, you can’t just hit the spinning belt and expect to leave five miles in your dust. “We weren’t built to swim - we don’t have gills - and god didn’t have bicycles. So why take the treadmill for a spin? “I can’t think of anything more natural than walking and running,” says Janet Hamilton, MA, CSCS, exercise physiologist and coach at Running Strong in Atlanta. But you can get those from other forms of cardio, too. Record important training dates on your calendar. The more buddies you start with, the more likely you all are to finish together. Running buddies can help you follow through on your goals. You already know the myriad health benefits of running: a stronger heart, stress relief, blood-sugar control, and increased bone density, to name a few. More: 30-Day Challenge: Move a Mile a Day. If you’re among the many who view the treadmill as a necessarily evil for staying in shape (or just kind of evil in general - we do have some evidence for that), we hope to change your opinion. Okay, so maybe the weather outside is frightful, or maybe you simply prefer the treadmill over the park for its proximity to creature comforts like water and the bathroom. Let us just start by saying: Non-runners, don’t click away! This challenge is for you, just as much as it is for the pavement-pounders. This article was originally published on December 7, 2015.
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