The new year appears well underway while some of us are still struggling to get out of the Christmas mindset, if I had my way it would be three months from now, but of course time runs along and rightfully so should we. There, that’s my bit of pep talk. Seriously though, the arctic weather we’ve been having around the country doesn’t help to put us in a get-up-and-out frame of mind either so I figure I’ll share my secret, which is really no secret at all, on how to get those new ambitious goals on stream and have some fun while you’re at it.
I try to keep a gym membership year round but in the beautiful, late Spring to early Fall months, it’s hard. Sunshine, trees, flowers and birds are the sounds of nature calling and I’m a sucker so I rarely go the gym them and when I do, it’s mostly because I must have some type of cross training for a run. On the other hand, Winter sends me literally running to the gym and there the treadmill and I tough it out. You guys know my history with that piece of equipment… so anyway, I figure I have a good thing going this time around; always running, but coupled with either a class, weights or stretches and, what I call, tummy time. This variety keeps my workouts interesting but more importantly, keeps me interested. I try for three to four times a week these days and really with these conditions, it’s as much as I can make, as well as 10-12 miles being the maximum I can handle on there. If you can handle more, I say run with it. On any given day, here’s what I came up with:
- 8-10 miles of increased speed and incline beginning with 7 and flat respectively, increasing in increments of .5 followed by complete body stretches to include some yoga poses, squats, crunches, planks, push ups etc… add some bonus jump ropes
- 45 mins of a high intensity Spin class followed by 8-10 miles of varying speed and incline as above with some light stretching thereafter
- 8 miles per above and by 2 miles on the elliptical with incremental incline and speed as well followed by a yoga class and some crunch time either freehand or machine-assisted
- Kickboxing Class followed by 10 miles, 5 of those flat and fast-paced and 5 at a level 3 incline with medium pace and light stretching afterwards
- Boxing Class followed by a tempo-paced 5 mile with slight incline, light stretching then leg weight training and some bonus crunches
- 8-10 miles of incrementally increased incline and speed followed by light stretching, kettle bell squats and an arm and chest weight workout
- Belly Dance or Zumba class followed by 10-12 miles at set pace and incline level and light stretching
- Total Body workout class: includes cardio, weights, floor exercises & stretches followed by 8 miles at medium pace with incline at level 3 and light stretching
- 5 mile easy run followed by an interval run or hill test set by the machine followed by a Pilate’s class
- 10-12 miles at half-marathon pace with varying incline levels simulating that of a road run followed by a long deep stretch
- 8-10 miles with pace and incline of your choice followed by light stretching and a back and shoulder weight workout
I’ts possible your gym may not have all these classes so you may have to adjust here and there to suit your situation and your needs but hey.. who ever said you couldn’t go out there and have a blast of a workout, even in winter. Winter 2015 presents the ideal challenge and opportunity to kickstart your new year goals and if the suggestions above help just a little in that regard, I’ll be totally tickled. So while the ideas are mine, it’s up to you to make the workout suggestions yours. As always, Happy Running!
runningwithfaith 