Life Time Run

03/28/2020

Change in plans - Instead of rolling out our beginner's running plan a week at a time, we're giving you the whole thing so you can follow at your own pace.

🏃‍♀️Tip - start with 20-30 minutes total of run / walk depending on your current fitness level. 🏃‍♂️Add up to 5 minutes/ week to each session while your RUN segments increase in duration.

We hope to welcome you at a group run once our Life Time clubs are open again.

Stay safe & healthy, and please respect local regulations regarding outdoor exercise.

We'll be taking a break from regular posts on this account, but encourage you to follow LifeTime.life for fitness tips.

03/27/2020

As the weekend approaches, we're looking forward to some relaxing long runs. What is your favorite long run scenery - lakes, mountains, desert, forests, rivers or city views? Comment below!

03/26/2020

Looking for ways to add some Physical Education to your family schedule? Here are some ways to incorporate running in your neighborhood, backyard or a local park (if allowed). If you're stuck indoors, the drills can even be done in a hallway at lower speeds.

👣 Run or run/walk loops around your neighborhood if safe and allowed
👣 Set a start & finish line, and do sprints. Kids are natural sprinters!
👣 Play running games like Tag
👣 Do drills - high knees, skips, hops, etc.
👣 If you'd like to take it up a notch and have space, order a speed ladder or mini-hurdles. Bonus - they are great for speed & agility training for adults too!
👣 Set up cones or use household items to mark a simple obstacle course route or shuttle run
👣 Teach kids about a Fartlek Run / Speedplay. Walk or jog between surges, and give each family member a chance to call out the next landmark to run hard or sprint to.

What family activities are you incorporating this week?

03/25/2020

What pace should your easy runs be? We often refer to 'Conversational Pace' - but with Social Distancing in play, having a chat during a run is now rare. Check out this article with tips from our team to learn more about Easy Run pace.

These tips are centered around marathoners, and can help you hone in on your easy pace, whether you've decided to extend your Base Training phase or are using your easy runs to recover between speed sessions.

Just because you can push harder than a true easy pace doesn't mean you always should.

03/24/2020

What precautions should you take regarding COVID-19 as a runner? Follow your local regulations regarding where you can run. If outdoor running is allowed in your city, here are some tips to keep in mind:

✔️Choose paths where you can keep 6' of space between yourself and other runners/ walkers
✔️If running solo, tell a friend or family member where you are running, and when you expect to return
✔️If paths are packed, consider running on low-traffic neighborhood streets if allowed in your city.
✔️If running on streets, dress in brightly colored clothing. Add reflective material and a headlamp if running in the dark.
✔️Carry a cell phone
✔️If running solo, consider leaving the headphones at home. If you choose to wear them, keep the volume down, choose a type where you can hear ambient sound, or put only one headphone in so you can hear your surroundings including runners, cars or cyclists approaching from behind.
✔️Consider unpaved trails if local paved paths are packed. Consider your comfort level with terrain. This isn't the ideal time to push the risk of injury on technical train if you are not accustomed to rocky or other uneven trails. Consider walking through technical sections.
🚫Don't run if you are not feeling well
🚫Avoid touching park benches or other objects with your hand. Use an elbow if necessary to push the 'walk' button on a stoplight.
🚫Avoid any parks or areas closed to foot traffic
🚫Avoid using portable toilets if possible. If necessary, use hand sanitizer to reduce germs after toilet use
🚫Avoid running in large groups. Run solo or well-spaced from a running partner.

Above all, stay virtually connected to your running friends and focus on what keeps you happy and healthy during this time.

03/23/2020

Feeling a little uncertain of how to train with early spring races canceled? Here are a few options:

1. Take this time as an extended base training season. Low intensity workouts are great for relieving stress. Work on any hot spots or areas of muscle imbalance, so you'll be ready for your next push into harder training.
2. Push your primary goal race to the fall, even if you have races left on the calendar this spring. That can help with extending your focus to peak later in the year. Consider later spring / summer events as in-season / training races, so the impact is smaller if they are canceled.
3. If you're feeling strong, fit and ready to tackle a race soon, consider a virtual race, a time trial or going after a nearby Strava segment.
4. If you're feeling tired or run down from the uncertainty of this time, take extra days off as needed or back off to a slower run or walk.

As always, take care to recover, sleep well, hydrate and nourish your body with healthy foods.

03/23/2020

Today starts a new week, and we're starting a Beginning Runner plan! Follow along if you're looking to start running for the first time, or restart after a long break.

🏃‍♀️For Week 1, each Run/Walk is just 20 minutes.

🏃‍♂️You'll follow a ratio of 1 minute of running to 4 minutes of walking.

🏃‍♀️Pick three days to follow this plan (we suggest M/W/F.) Follow your local requirements regarding running outside and any possible park closures.

🧘‍♀️🏋️‍♂️We added strength & yoga classes for T/Th/Sa to round out your week. Life Time members can find Classes on Demand on myLT. 👩‍💻

🎉Stay tuned for daily tips & motivation. Comment below with questions or to let us know how it's going.

Share with a non-running friend and you might just have a new running buddy when we can run in groups again ❤. 🏃‍♀️🏃‍♂️🏃‍♀️🏃‍♂️

03/20/2020

Want to strengthen your core while stuck at home? You'll find a quick workout in this article sourcing our National Run Program Manager Rebekah Mayer. Or hop over to myLT.life and find a Core class to follow. Stay strong and healthy!

This 15-minute core routine is designed to strengthen and stabilize your core muscles, which will enhance your endurance and boost your speed gains on race day.

03/19/2020

Getting started with running after a break? Starting next Monday, we'll be sharing a step by step guide to start running. You can follow it solo or even as a family!

Prep: Walk at least 20 minutes every other day prior to Monday. Find comfortable running shoes and clothes suitable for the season.

Comment with any questions!

03/19/2020

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03/18/2020

Looking for information on how to strengthen your immune system? The experts at Life Time Training have built a resource for you:

How do you build a strong immune system? How do healthy people stay healthy when others don't? Find out in our ultimate guide to your immune system.

03/16/2020

With spring on the way, many runners are getting back outside after a winter of other activities. Others are getting started for the first time, since running provides fresh air and easy social distancing. Whether you're running alone or in a group, it's important to build up slowly if you are new to running.

While this article was geared towards preparing for a 5K, it also provides a simple Running Recipe to build your fitness up over an 8-week block. Even if you don't have a race on the schedule, you can follow the plan to get moving and build to a steady 30-minute run.

If you're already a runner, consider sharing with a friend who is looking for simple ways to stay active this spring.

Try this “beginner’s running recipe” from Life Time Run to get yourself race-ready.