5 Tips For Working Out Outside

I LOVE being outside. LOVE! I feel better. I move better. And that’s not by coincidence.

Here’s some amazing benefits of getting outdoors as much as you can.

And I love working out outside. It just has a different feel, for me, versus being in a gym (or even working out at home).

I get asked for tips, especially now in the winter time, for working out/running outside. I think these tips can apply for any season or temperature.

1. WARMUP BEFORE GOING OUT

You want to get your heart rate up a bit. Get a little bit of a sweat in. Get your body loose and ready to go. All before you step outside.

This only applies if you’re going directly from your home to outside. If you’re driving to a location, then do these things there. But warm up is important.

2. Dress For The End

You workout clothes is super important for being outside. But the tip is, to dress for how you’ll feel in the middle to end of your workout, not the beginning.

In winter, you don’t want scarfs, gloves, a coat, and now you’re completely overdressed in the middle of your run.

This one takes trial and error to figure out.

Processing…
Success! You're on the list.

3. Stay Hydrated

There is nothing worse than being in the middle of a workout, and cramping up. Being hydrated in the summer makes more sense to most, but during the colder months, it’s just as important, and you may not even realize it till it’s too late.

Fluids before, during, and after your outdoor workout.

4. All you need is water.

Goes with the last tip. But, for most outdoor workouts/runs, water will work just fine.

Now, if you’re doing longer (hour +) endurance type workouts, then aim for something more. A Gatorade/Powerade, or something similar, can help out here.

5. DON’T OVER COMPLICATE THINGS

You want to make your workouts as convenient as possible. It’s a simple hack to keep you doing it.

If it’s easier to just step outside and go run, jump rope, ride your bike… do that.

Don’t always aim for the long drive to the beautiful scenery just to workout. It’s nice occasionally, but it can lead to an obstacle when the weather isn’t as nice.

This are the 5 tips I have. If you are a frequent outdoor workouter (did I make that up?), let me know a tip you use.

Virtual Spartan Race 2020 Workout

With a lot of races & events being cancelled, or forced to go virtual, Spartan Race sent out an email for a Virtual Spartan Race

A normal Spartan Race is a distance run (distance depends of the level you sign up for), with a bunch of obstacles mixed in during your run.

I love them because of the mixture of needing speed, endurance, strength, and power.

So, a virtual Spartan Race sounded interesting. Instead of obstacles, it was 20+ Bodyweight exercises.

*Start from the Spartan Race website:

THE SPARTAN VIRTUAL SPRINT CONSISTS OF A 5K RUN OR EQUIVALENT, AND THE FOLLOWING 20 OBSTACLES:

  • 10 push-ups
  • 10 burpees
  • 10 mountain climbers (per side)
  • 10 jumping jacks
  • 10 air squats
  • 10 forward lunges (per side)
  • 10 hand-release push-ups
  • 10 tuck jumps
  • 10 plank up-downs
  • 10 plank shoulder taps (per side)
  • 10 knee slap mountain climbers (per side)
  • 10 backward lunges (per side)
  • 10 glute bridge raises
  • 10 dips
  • 10 decline push-ups
  • 10 single-leg squats (per side)
  • 10 double leg calf raises
  • 10-second plank
  • 10-second 6-inch leg hold
  • 10-second iso-squat

It ended up being a solid workout. Definitely worth trying, if you can.

If running isn’t really an option for you right now, you can try out a few different substitutes:

If you have access to a piece of cardio equipment (rower, elliptical, bike, etc) go for the same 5K distance.

If you have a Jumprope, aim for 1000 single jumps

If Bodyweight exercises in place is what you can do, aim for 200 jumping jacks in place of the run.

WHY YOU SHOULD SIGN UP FOR A RACE

On your marks. Get set. GO!


And you’re off.


If you’ve never done some type of fitness event/race, this is basically how it goes. Maybe with a bell or a guy just yelling on the side, but that’s about it. Then you’re on your way to the finish line.



For a lot of people, these type of events “aren’t for them” or they “aren’t in shape enough” or “ready”… But, I’m here to tell you that YOU ARE!


Races / Fitness events are great for a bunch of reasons, and I want you to sign up for one (or 10 lol) today. And I’ll tell you why you can and you should.

NEED HELP PREPARING FOR YOUR RACE? SIGN UP FOR 1LIFE1YOU FITNESS “1ON1 COACHING”


It Gives You Focus

Once you sign up, you have to start training, eating, and recovering right. Whether it’s a 5K or a marathon or a Spartan Race, your health and fitness program has to match your end goal (finishing the race).


Every time I’ve signed up for any race, I become more dialed in with my training.


Face Your Fears

A lot of people say, “I’m not ready” “I CANT” “I’m not in shape”… but, trust me, with a lot of these events, there isn’t “a shape”.


I’ve seen people who would be considered “overweight” run marathons, and I’ve seen Seniors run obstacle course races.


It’s not about be better than person next to you, it’s about just pushing yourself to be better. And we can all do that!


Accomplishment

There’s nothing better than seeing all your hard work pay off. And that feeling comes at the finish line.


The sense of accomplishment. The sitting on top of the world feeling is almost unmatched.


Run YOUR race. Your pace. And make it to the end, and tell me that doesn’t feel amazing

Are you going to sign up for a race? have you already? Let me know!

Also, philly area people, check out the local list I’ve put together of races happening this year — 2020 Races