A Variation on the Run

For all you apprehensive runners, or anyone bored with their everyday routine, a type of run called Fartlek  (haha, yes the name is funny) can be incorporated into your fitness routine. The term Fartlek means “speed play” in Sweden. “Oh no…SPEED,” you must be thinking…yes, a Fartlek run involves speed but it also involves jogging!!! This type of exercise puts less stress on the aerobic system because it is continuous and varies speed. This type of training is GREAT because you can fix it to fit your level of fitness and your favorite type of training. An example of a typical Fartlek run involves warming up with a 5-10 min jog, then a steady and challenging speed for 1.5-2 km, then fast walking for 5 minutes. Next continue with 50-60 m sprints until fatigued. Next do some easy running with some quick steps in order to simulate sports play. Furthermore do a speed run uphill for 175-200 m followed by a fast paced run for 1 minute. This whole routine should be repeated for the desired amount of time.

Ok…..sounds crazy…but this can be modified! You can walk a nice warm up for 5 minutes, then some steady jogging, maybe a little short sprint if you are feeling adventurous. The key is variation in speed. This eliminates boredom with your run. If you aren’t the runner-type, then you can still vary some jogging, fast walking, and maybe a steady run for a small amount of time.

If you still aren’t convinced and insist on a nice walk as cardio- make sure you get your heart rate up!!!!!!!!!!!!!!! A stroll is not cardio… a slow dog walk is not cardio… shopping is not cardio. If your heart rate is not up you won’t receive the aerobic benefits for your heart- and that is the goal! Heart needs to be happy too!!!

Well of course there are many other fine areas in the cardio spectrum, such as biking, swimming, and using machines such as the elliptical. Find the one that is right for you and try new things! But try some variation on the Fartlek- try a walk, power-walk, and SLOW jog, if you are an apprehensive runner-maybe you’ll like it!

Katie