Be a runner!
Running is the easiest workout ever—all you need is a good pair of sneaks (okay, and a heartpumping playlist). But even if you’re sooo not a runner, this plan from John Henwood, former Olympian and founder of NYC treadmill studio THERUN, is doable enough that you’ll be finishing a 5K, smile intact, in just one month.
Jog for 2 minutes, then walk for 2 minutes. Repeat 4 times.
Jog for 6 minutes, then walk for 2 minutes. Repeat 3 times.
Jog for 6 minutes, then walk for 90 seconds. Repeat 3 times.
Jog for 8 minutes, then walk for 90 seconds. Repeat 3 times.
Cross-train for 30 minutes.
Use Henwood’s tips for the best-feeling, most efficient run ever. your Gaze Looking down strains the neck. Instead, look at a spot about 30 feet in front of you. Imagine your upper half is being pulled by a string on the top of your head. This lets your legs float below you. your arms Swinging your arms in a big arc wastes energy, but don’t just let them hang either. A relaxed position is ideal (no tension in neck or shoulders) with elbows at a less than 90 degree angle, wrists loose, and hands like you’re cupping an egg. your stride It’s tricky, but try to land on your midfoot (not heel or ball) as close to directly under your body as possible. Big steps seem like a way to cover more ground quickly, but you’re setting yourself up for injury.
This means a relaxed pace that feels comfortable to you. Don’t worry about speed. You have to be able to cover the distance first. Then you can think about running fast.