FREE WORKOUT #1

The first of many examples of what could be done as a part of your own fitness regimen as well as an example of my own to give insight on how it can be applied.

As a general disclaimer, there are consequences to under dosing and over dosing exercise. Approach with confidence, a plan of attack, and turn it into something uniquely yours. Otherwise, you might stay the same, experience an unforeseen injury, or give up too soon.

Cheers to going through with it anyway. Onward.

on a 45 min. running clock, accumulate as much distance as possible

ex. 2.75 mi around the neighborhood (mix of pavement, and paved trail)

walk at a brisk pace until warm + any run prep you feel necessary (practiced arm mechanics and torso rotation)

run as close to an all out pace in terms of speed and mechanics for as far as possible until breath can no longer be controlled (can only inhale and exhale through mouth) and walk until breathe can be controlled. ( runs varied between roughly 200-400m)

*following this criteria for myself allowed me to put in work I was confident in, as well as allowed me to have energy and wherewithal to do another session rather soon.

some notes:

-i rotate and practice in different pairs of shoes to determine a) preference in footwear and b) what happens to my running style by altering circumstances

-it took a while for the pain in my calves to go away so i practiced different striding techniques in the meantime, after about 20min i had no issues

-heel return has made significant improvement