For some folks, the new year is enough to get them out on their feet, ready to break old habits and take on the challenge of a new workout regimen, register for a race, or begin a healthy eating plan. For others, the dark and dismal months of January and February are about the antithesis of motivation – start running? NOW?!?!?!
Yes. That’s exactly what bene-fit is trying to tell you this week.
Despite our instincts, winter can actually be a great time to develop a running routine. There are loads of races to prepare for in the spring and summer (check Active.com for a 5K, 10K, or even marathon near you!) and running (unlike long-distance cycling or ocean swimming) is an activity that can be practiced indoors almost as efficiently as outdoors.
Don’t believe us? This week, bene-fit wants to get you off and running with workouts that can be done on a treadmill or outside for variety, fitness, and of course – fun! Check out our top three picks below:
Only have 15 minutes to squeeze in your cardio? Abide the rules of high-intensity interval training (HIIT) and get your heart pumping as quickly – and as effectively – as possible. Jog easy for 3 minutes, then increase your speed to a run and hold it for 2 minutes. Walk for 30 seconds to recover, then repeat the first 3/2 sequence. Complete your final run at 3 minutes, then cool down with 1 minute of walking.
Trying to increase your running pace? Warm up with 30 seconds jogging and 30 seconds walking for the first 6 minutes of your workout. Then, increase your jog speed slightly for 30 seconds, returning to the walk for 30 seconds after each burst of speed. Continue increasing the 30-seconds “jogs” until they become “runs” and finally “sprints” (about 10-20 minutes, depending on your speed an ability), making sure to walk for 30 seconds after each jog/run/sprint. Cool down for 3 minutes slow jogging, and the final two minutes walking.
From a 1-minute walk, increase your speed to a slow jog and hold it for 3 minutes. Raise the incline (or reach your first outdoor hill) and jog for 1 minute, then raise it again (or find a steeper hill) for 2 minutes. Take it down to flat for 1 minute, then repeat the 1/2/1 hill sequence four more times. Jog on the flat for 5 final minutes, then walk for 2 minutes to cool down.
Think these workouts can get you off and running? bene-fit believes it! And we offer more customized, run-specific workouts through our endurance event training plans (from 5K to marathon; also available in triathlon distances), available NOW at our website.
Forget the winter cold – warm up with a good run and find your bene-fit this year.