#Year long running challenge free#
Taking part in MedalMad virtual runs or challenges is easy with a free virtual challenge app to track your challenges and runs. There is a virtual challenge or run for everyone. 4 Mindset-Based Year-Long Running Goals Recite a positive affirmation every day. Try one new type of cross-training each month. You can be a virtual runner, walker, swimmer, cyclist, roller or gym goer. 6 General Fitness-Based Year-Long Running Goals Do a 1-minute plank every day. Ready to hit the ground running? Give these running workouts a try. Find your motivation through one of our virtual challenges and runs. Foam rolling will also help reduce soreness, and keep your muscles from getting knotted. Jog to flush the lactic acid out of your legs, and stretch while your muscles are still warm. Now one must in any order or combination run. Focus on nailing the proper form for each drill, and increasing your speed as you progress.Īlso, make sure you cool down post-workout. So post track season last year, members of our team participated in what is known as the 6-12-18-24 challenge. Go for a comfortable 5- to 8-minute jog, then complete these drills to neurologically prime your body for your workout. Plus, there’s a prescription for runners who are just starting out, and those who are more experienced.īefore each workout, though, remember to start with a dynamic warmup. “Warmups minimize your risk of injury, increase heart rate, raise blood flow to your muscles, and help you burn more calories mid-workout,” Bradshaw says. Each workout is designed to train a different energy system to help you improve endurance, speed, and power. To help you become more methodical with your runs, we asked Gena Bradshaw, P.T., an assistant track and field coach and Life Time Fitness trainer, to suggest five training mainstays every runner should have in his workout regimen.
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