Well there’s STILL snow and slush on the ground out here in South Surrey/White Rock as I type, and worse yet last night was the black ice underneath. Last night I had to put my training group through the paces in a gym because it’s wasn’t safe to be slipping and sliding outside. I put cones out on the outside corners, and they completed their RunWalk program in a pattern around the cones, diagonal between the cones and then out the door down the hallway and back. Music helped to keep everyone upbeat and smiling, and I threw in some body exercises including high knees, lunges, even planks, sit-ups and push-ups, just to keep things interesting. (It was fun!) My point is, if there’s a will there’s a way, and whether it’s miserable rain, snow or cold temperatures, it’s the mind that talks us in-and-out of things, so be strong, give yourself that positive self-talk, be creative and get out there to do your workouts – You can do it!
Consistency in training is everything, and you simply will not progress properly and you risk injury if you don’t stick to the program. With consistency, days become weeks and quickly months become years in your back pocket, so that if you miss a day or two you won’t lose any fitness at all, and even having to miss a week or two means you’ll come back to your base level of fitness more easily. Most beginning RunWalk programs require you to complete a minimum of 3 workouts each week, so spread these sessions out evenly, and stay with that pattern. My Dad was always funny because he thought it would be ok to “get all 3 workouts over with on Monday, Tuesday and Wednesday” so he could sit on the couch the rest of the week (nice try Dad!)
So either dress properly for the weather outside, or find a way to do your RunWalk in a gym or on a treadmill with a 1% grade to account for the fact that the machine generates your momentum. You can even elect to cross train by doing the exact RunWalk workout on a stationary bike, elliptical trainer or by deep water running at the pool: staying afloat in the deep end of a pool by utilizing a running action with arms and legs. More on cross training ideas next week, but meantime make arrangements right now for that tropical trip over Spring Break – a RunWalk workout on the beach sounds pretty good about now! (I wish…)