sample programs

new to running

If you are new to running, try this 6 week program to start building up your stamina and strength.

For the first 6 weeks, run two times each week based on the following intervals:
Weeks 1-2: run 1 min, walk 2 min, repeat 10 times
Weeks 2-4: run 2 min, walk 1 min, repeat 10 times
Weeks 4-6: run 4 min, walk 1 min, repeat 6 times

Perform the following bodyweight strength exercises 2-3 times per week to build up the muscles in your legs and glutes and to prevent pain in your patellar tendon:

  • Elastic band lateral walks

  • Single leg squat modification (right leg first, switch to left leg)

  • Walking forward lunges

  • Leg extension with toes pointed out

  • Glute bridge

And don’t forget to foam roll and stretch post workout!
 

build a strong core

I love plank-based exercises and recommend performing them over the standard crunch. The plank keeps your spine in a neutral position and is safer on your back. The plank is also a functional movement and uses more secondary and deeper muscles, giving you a better workout and strengthening your entire body in the process.

Some tips to keep in mind when performing a forearm plank:

  • Keep shoulders directly above the position of your elbows

  • Hold your hips at the same height as your shoulders

  • Squeeze your glutes to protect your lower back

  • Draw your belly towards your spine

Here’s a sample plank-based workout that you can do anywhere in a short amount of time.

For each exercise, perform the exercise until it feels intense for you — like you can’t perform the exercise any longer without breaking proper form. Work up to 30 seconds for each exercise:

  • Standard forearm plank

  • Forearm plank with knee to same elbow

  • Forearm plank with knee to opposite elbow

  • Side plank (30 seconds each side)

  • Plank jacks

Rest 1-2 minutes
Repeat. Do entire circuit 2-3 times

Have fun!