Getting Back into a Workout Routine in the Second Spring of this Pandemic
Jennifer Heiner combines a passion for running with her business skills as retail director for a New Jersey running company. Managing the company’s four retail locations, she helps control inventory, hire new employees, and ensure day-to-day operations run as smoothly as possible. Jennifer Heiner also provides coaching services and assists with the five races her company hosts each year. Outside of work, Ms. Heiner stays active in her local running community.
Part of staying active in the local running community involves motivating new runners or new to the athletic scene by creating basic training plans for them. Now that winter is behind us and spring has arrived, a lot of people are finding themselves to have lost motivation over the cold snowy months, and want to get back into a workout or running routine. Starting slowing and building your way up is the safest (read: less injury prone) way to do this. Starting slow and easy will also boost motivation and won’t deter the athlete from having to engage in too many hard workouts too quickly.
Incorporating light strength work and basic PT exercises also helps round out the athlete and aids in injury prevention. A strong core and balanced legs are the key to any walk/run program. Most recently, Jennifer Heiner created a two week intro to help a friend get up and moving again. As a person who used to run occasionally, she has not laced up sneakers all winter, and is looking to merely get moving again before she starts to run.
For the starting from scratch person, who needs to start moving again before running, Jennifer Heiner suggests the following:
My favorite pre walk/run exercise is:
Pro Runner Emma Coburn’s Pre Run Routine — Bing video
This would require a set of resistance bands. My favorite are these, because there are a bunch of different resistances, and you can figure out which one works best for you now, and work your way up!
Limm Resistance Loop Exercise Bands — LimmGroup
My favorite upper body workouts are super quick but intense stuff from Caroline Girvan on YouTube. She has 15 minute upper body workouts that are HARD and are great to do on non walk/run days.
Look up her upper body workouts on her channel and find ones that you like the most! You’ll need a pair of free weights for those.
Last videos are my favorite for abs. They are HARD. But effective.
6 MINUTE AB WORKOUT!!! (no equipment) — YouTube
6 MIN AB WORKOUT!!! (no equipment) — YouTube
You can alternate between the two!
Plan for next two weeks is just to get moving and not focus on running and pace so much. Gradual build up to that. Just more of getting in a routine of getting outside for walks now that the weather is nicer!
3/27 — Emma Coburn Video; 60 minute walk.
3/28 — Caroline Girvan video; 6 minute abs
3/29 — Emma Coburn Video; 60 minute walk
3/30 — Emma Coburn Video; 60 minute walk
3/31 — Caroline Girvan video; 6 minute abs
4/1 — Caroline Girvan video; 6 minute abs
4/2 — Emma Coburn Video; 75 minute walk
4/3 — Emma Coburn Video; 75 minute walk
4/4 — Emma Coburn Video; 75 minute walk
4/5 — Caroline Girvan video; 6 minute abs
4/6 — Emma Coburn Video; 75 minute walk
4/7 — Caroline Girvan video; 6 minute abs
4/8 — Emma Coburn Video; 75 minute walk
4/9 — Caroline Girvan video; 6 minute abs
4/10 — Emma Coburn Video; 90 minute walk
4/11 — Emma Coburn Video; 90 minute walk
Once you get through these two weeks we can work on adding in other PT/strength stuff and start doing a little bit of run/walk!
Happy walking and running everyone! It’s starting to get nice out again, and we owe it to ourselves to get out, get up, get moving, and enjoy some fresh air and endorphins!
