Winterize Your Run
We asked Dan Flynn, a coach for the Boston Running Center, to create a fun outdoor run you can do all winter without fishing out your watch or falling on your booty.
Slowly pick up your pace for the first 10 minutes to let your muscles warm up.
Do Four Intervals Per Mile
Look for landmarks as you go -- a mailbox, a lamppost, a tree -- and run hard from one to the next (there should be about 100 meters or yards between each), then jog. "As you run faster, take shorter steps so you don't slip," Flynn recommends.
Add Hill Repeats If You Can
Find a short hill that you can run up in about 30 seconds. Run up it, then walk or jog halfway back down. Run up it again; walk or jog halfway down. Run up it; walk or jog all the way down. Repeat the cycle. Do four reps total.
Perform 10 steps of each walk variation before you get home:
1. On your tiptoes
2. On your heels, with toes up
3. On tiptoes, walking backward
4. Pulling one knee into chest, alternating sides with each step
Originally published in FITNESS magazine, February 2014.
What do you think of this story? Leave a Comment.