A Running Workout, with Push-Ups!

Again, I like to incorporate various types of running into my workouts. It’s easy, you can do it anywhere, and you can push yourself harder when your body needs it. You know what else is easy? Push-ups.

Preparation:
Make sure that you’ve been properly hydrating yourself in preparation for your workout. Water is preferable, sugar drinks are not. You especially don’t need energy drinks or even Gatorade. You’ll have a harder time trying to lose 30 pounds when drinking extra calories. Water has zero calories, so just drink that.

Also, consider where you will be running and what you’ll be wearing. If the area is smooth, you can get away with light running shoes. However, since we aren’t concerned with how far we run, opt instead for shoes that provide greater stability (you can’t run on a sprained ankle). Don’t forget about the watch (and no, it doesn’t have to be fancy). Since the workout will be a little bit dynamic, don’t bring the Ipod, as it will get in the way.

Start off with a light jog for about five or ten minutes, and then stretch your legs, butt, back, chest, shoulders, and neck. Stretching has a dual purpose: It obviously helps prevent injuries while exercising, but more importantly (in my opinion) you should stretch with the intention of burning calories (you can’t run if injured, which limits your options when trying to lose 30 pounds).

Do this workout to help you lose 30 pounds. Begin with a sip of water:
1. Now jog for 1 minute.
2. After that minute is up, drop and do 10 push-ups.
3. When done, get up and walk for 30 seconds.
4. Now run at a fast jog (about 50% of your max speed) for 30 seconds. Slow down to a normal jog and begin again at step 1. That’s it.

See how many sets you can do in 30 minutes (a set, in this case, is following through with all 4 steps). If you maintained a steady pace or cadence throughout, you should be able to do at least 12 sets.

Really, the only way to do more sets in 30 minutes is to perform your push-ups faster. You can do them as fast as you want, but after 30 seconds, get up and start walking. When you’re done with the workout, walk for at least 5 minutes to cool down.

For beginners:
Beginners will have two crunch areas: keeping with the run pace, and performing 10 push-ups in every set.

Beginners might find themselves running a little slow during the 50% speed run. That’s ok, as long as you move faster than a walk. With regard to the push-ups, maybe you can’t do 10 push-ups 12 times, or maybe you can’t even do a single push-up. That ok. Simply do what you can. “10” is not a magic number; it’s just something to strive for. If you can’t do a single push-up, or you get too tired to do any more, do this instead: Get into the push-up position, and slowly lower yourself to the ground, keeping your body and back straight the whole time. When that is done, get yourself back into the push-up position (however you can) and lower yourself again. This is a great pre-push-up exercise that will quickly get you prepared for real push-ups, and they still burn a lot of calories! Just make sure that after about 30 seconds you get back up and start walking, continuing your workout. Remember, if you want to lose 30 pounds, you have to stick with it.

For the fit or experienced:
The fit or experienced will have to make adjustments to stay challenged with this workout. If they want to lose 30 pounds, they have to really amp it up. Choose any or all:
- Jog faster
- Sprint at 90% (not 50%)
- Run uphill
- Don’t walk
- Do more push-ups
- Do push-ups with one leg raised off the ground.
I do not recommend one-arm push-ups; they are simply done in poor form and make you more susceptible to injury.

I love this workout because you can do it anywhere, with no equipment, and you can tailor it to your fitness level. In my quest to lose 30 pounds, this is a keeper.

Don’t forget a healthy meal plan, since it takes more than just exercise to lose 30 pounds!