Wednesday's Workout

In honor of the spring weather and the many upcoming 5Ks, ½ marathons and marathons this Wednesday’s workout is based on the classic form of exercise: running. Now some people find running great and swear by it as a form of exercise, while others are less enthusiastic. For this frugal fitness diva, running is like vegetables. You know its good for you, but you’d prefer something else instead. The bottom line is that running is free (if you do it outdoors), it can be done solo or with a companion and it is a great way to burn (lots of) calories.

So here are some workouts for those of you just starting out and those of you that are far more advanced. Take the workout outside to your local park or high school running track. Just make sure you are always running when it is light outside or you wear reflective gear if you must run in the dark.

Beginner’s Workout
If you can walk, you can run. Try this workout to amp up your normal walking routine.

Min. RPE*
0-5 3-4 Start at an easy walking pace to warm up.
5-7 5 Pick up the pace with a fast walk and pump the arms.
7-9 6-7 Take the pace up to a light jog. If you can’t sustain
for the full two minutes, try jogging and then walking
and then jogging again.
9-10 4 Recover a light walk pace.
10-20 4-7 Repeat minutes 5-10 twice.
20-21 6-7 Pick it up to a jog again.
21-22 8 If you can, try adding some sprints during this minute.
Use markers, like you will jog to the bench up ahead and
then sprint to the tree.
22-24 5 Take it back to fast walk.
24-30 3-4 Slow down the walk and begin to cool down.

Intermediate Workout
This workout is great if you can run steadily without stopping but you do not run regularly.

Min. RPE*
0-3 3-4 Begin with an easy walk to warm up the muscles.
3-5 5 Take the pace up to a light jog.
5-7 6 Maintain a jog but begin to lengthen your stride and
take the pace up a bit.
7-9 7 Take the pace to a run so you are breathless, but you
can maintain the pace.
9-10 8 Go to a fast run or a sprint for just one minute.
10-20 6-8 Repeat minutes 5-10 twice.
20-24 7 Maintain a steady endurance pace for 4 minutes.
24-25 9 Go for one last sprint for just one minute.
25-30 3-5 Take the pace down to a jog and then start walking to
cool-down.

Advanced Workout
If you run regularly and/or are training for a race, try this workout.

Min. RPE*
0-5 4-5 Begin with a jog to warm up.
5-10 6-7 Take the pace up to a steady pace but still below your
race pace or at about 70-75% of the maximum pace you can
run for a period of time.
10-15 7-8 Take your pace up to a race pace or the fastest pace
you can maintain for 5 minutes.
15-17 9 Go all out for two minutes.
17-19 6-7 Take the pace back down a bit and recover.
19-20 9 Go all out again for one minute.
20-30 7-9 Repeat minutes 10-20 one time.
30-33 7-8 Maintain you race pace for three minutes.
33-35 6 Take the pace down a bit to a steady pace.
35-40 5 End with a light jog and little bit of walking for the last
few minutes.


Fit Tip: An iPod is a popular device for runners, but Nike and Apple have teamed up to create Nike + iPod. The kit comes with a sensor that can either be clipped on to your shoes or if you have a pair of Nike+ running shoes, they have a special spot underneath the inner sole of the shoe to hold the device. The sensor feeds data into a chip that is plugged into your iPod (where the charger normally goes). Your iPod then tracks your time, distance, pace and calories burned. You can choose programmed workouts, create playlists and even choose a power song to get you through the really tough part of your workout. You can also receive motivational messages from you iPod by pushing the center button. The price for this device? Starting at $29 for the kit and available at Apple and Nike.

*RPE = Rate of Perceived Exertion which measures how hard you would rate yourself working. Use the chart below to measure your exertion.

1- This activity requires virtually no effort, like watching tv.
2- Light activity you can sustain for a long time.
3- Slightly brisker activity that you can still maintain but its getting a
little harder and your breathing is a little bit heavier.
4- Now you are beginning to feel like you are working out but at a steady pace
and you feel good.
5- Moderate pace, you are sweating now.
6- Harder pace but not so hard that you find it difficult to maintain for an
extended period of time.
7- Hard pace but you are still able to maintain it, although you may need
intermittent periods of rest.
8- Very hard pace. This is fairly difficult to maintain.
9- Hardest burst you can maintain but only for short bursts.
10- The hardest you can go. This is how you feel after you sprint to the finish
line. Impossible to maintain.