“The way to get started is to quit talking and begin doing.”
— Walt Disney
Today is day 1 of your 30-day journey towards feeling great, running strong, and staying healthy. You made your first step and often times that’s the hardest part. So, congratulations!
We have a lot of work today so let’s make sure we have a good way to measure all the progress you are bound to make. This consists of running, pushups, and a core exercise.
The pushup is a good test of posture, it strengthens our core and stabilizes our arm-swing. All of this is important as a runner and as an athlete.
The core exercise helps measure your core strength, which translates to your ability to run longer and faster.
Keep track of how you did. We will compare this to a run at the end of the 30-day challenge
- A local running track
- A familiar stretch of road or trail
- A treadmill
- 8 minute follow along video with Coach Holly
- Arm Circles and Arm Swings to warm up the shoulders and chest
- Leg Swings, Hip Circles and Dynamic Pigeons to warm up the hips and ankles
- Bootstraps to warm up the hamstrings
- Burpees to elevate the heart rate and work the whole body
- Air Squats to start firing the glutes
- Squat Walks to further open up the hips
- 30 minute run
- 60 seconds of quality push ups
- Maximum length of time in hollow body hold position
- Approximately 35 – 40 minutes total
What to Measure
- Run: Distance covered, how long you walked, and the number and duration of any breaks taken
- Push Ups: How many push ups were you able to complete for each push up form used
- Hollow Body Hold: How long were you able to maintain the pose with good form
- 5 minute follow along vido with Coach Holly
- Squat hold to relax the hips, back and glutes
- Downward Dog to Upward Dog flow to stretch the shoulders, calves and abs
- Pigeon Pose to relax the hips and groin
- Childs Pose to quiet the mind and stretch the lats