Tone It And Own It: Out And About Week 1
If you want to get out of the gym and into outdoor fitness personal trainer Katie Gormley, is here to help and inspire you
Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
How many people do you know who joined a gym in January? Gym drop-outs are such a common phenomenon, gyms actually cater specifically with those in mind. They rely on a 20 - 30 per cent drop-out rate. During January, queues at the treadmills are so long you'd get a better workout at the post office.
With this in mind I've devised a 28 day programme that gets you out and about rather than stuck in a rabbit warren of flashing contraptions.
This programme is specifically designed for anyone who is interested in getting into, or developing, their exercise routine. Over the course of the next four weeks you will follow a slowly building, walk-to-run programme interspersed with other outdoor activities. Some will build strength, some agility and some are just plain fun. At the end you will be capable of running consistently for 20 minutes, or have improved massively on your existing running time and speed. This is almost a secondary bonus however, as you will have been introduced to a myriad of new ways to exercise in the great outdoors.
If you are already a competent runner, run at a relaxed pace where I tell you to walk and where I say run you can run at an accelerated pace.
I will not charge you a joining fee, I will not come with a free gym bag and earphones, and I will not cost you a fortune.
So, let's talk preparations. I cannot stress enough the importance of good shoes. It doesn't matter if you are a pro-runner or just starting out, what you need is good quality running shoes that fit. There are an increasing number of running shops that offer a fitting service at no extra cost. Do take them up on it.
A stop clock or watch with a timer on it is also necessary. Most mobile phones have stop clocks on them these days but it's much better for you not to be holding anything whilst you are walking and jogging.
As I stated earlier, this whole programme centres around being outside. January and February are not known for great weather so if your taking the challenge in these months, you will also benefit from a lightweight wind and rain breaker.
Don't ever let the weather put you off. You can always dry off when you get home and you'll feel all the better for having got outside in the fresh air. Sunlight provides vital vitamin D which will help to keep you perky during what can be a pretty grotty time of the year.
So that is it for kit, just trainers and a timer and you're all set. We start in earnest tomorrow.
Regardless of your base fitness it is always essential to warm up properly. Every single time you set out for a run you are going to warm up for five minutes, this will prevent injury by preparing both the body and mind for the activity it's about to do.
Today's task:
Brisk walk or run for three minutes. This is a mirror of the action you are about to undertake. Start slowly and slightly increase the intensity over the three minute time period. Your heart rate should go up gradually and your body temperature too. Once you are warm you can perform some light stretches.
Stretches:
Toes touch or as near as is comfortable. Repeat this six times Pelvic rotations - placing your hands on your hips and rotate six times clockwise and then six times anti-clockwise
Raise leg and lean forward - you should feel this stretch in the back of your legs (your hamstrings) this area is very commonly tight so don't worry if you can't stretch down very far at first, this will come in time Single leg quad stretch - This is a runners' classic! Begin by standing up straight then raise one leg behind you to your bottom. Hold this leg in place with your hand. You should feel the stretch down the front of your thigh (your quadriceps if you want to be posh). You can also push your hips forward if you want to develop the stretch further. Hold for 20 to 30 seconds and then repeat on the other leg.
Now you are all warmed up it's time to head out for the main bulk of your workout. Again, regardless of your base fitness level I want you to walk today, briskly for 20 minutes.
Winding up in a dead end at the 19th minute miles from home is not a great start to your programme so it's a good idea to plan your route in advance. A brisk walk should cover a mile in about 12 minutes so you are probably going to cover a little under two miles.
While you are walking today I want you to leave you walkman at home and instead take this time to consider what you are doing, why you are undertaking this programme and what you want to achieve. You can bring Kylie with you next time.
Going off the idea already? Check out the 10 secrets of exercise motivation
I love to cycle. It's a mild obsession so guess what's on the cards for today? If you don't have a bike, then borrow or rent one. If you have a cycle enthusiast for a friend then I'm sure they'll help you out. Cycling is one of the fastest growing sports activities in the UK. How can all these people be wrong?
This programme is all about getting out and about and getting active so point your front wheel down hill and off you go. There are many brilliant things about cycling, but one of the great perks is that you cover so many miles, you will get to know your neighbourhood in a whole new way.
You can either plan a route or just head out and explore. Aim to pedal for at least 30 minutes. Cruise around, but periodically step up the pace a bit too and get a bit out of breath. Most of all however, enjoy it!
If you're after some more official bicycle assistance www.ctc.org.uk is an excellent resource.
Have you thought about how to fit fitness into your day? Read up on fitness commuting
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