Workout
- It is a very simple workout that is only going to take 20 minutes.
- Stand on one leg.
- Jump in the air and land on the other foot.
- Jump in the air again and land back on your first foot.
- Repeat steps one through three, 1500 more times for a total of 3000 jumps.
Workout Explanation
What did you think as you read this workout? “You’re crazy!” “That it is too much” “This is going to be boring” “I am going to get injured!” “I need to start with a lower number” “I need more time”
In my opinion, all of those thoughts would be valid and accurate. However, many people do a workout just like this when they first try to get in shape.
Think about what you are doing when you run. You push off the ground with one foot, jump into the air, and then land on the other foot.
The average runner takes about 1500 steps/mile so all the workout above is just like running 2 miles.
Now if I had just told you to run 2 miles, you might not have liked it but I highly doubt you would have called me crazy, or told me that you need to start with a lower distance or that you are going to get injured.
Running is a high impact activity. Each step can generate a force of 3x the person’s body weight. For a 200 lbs person, that is 600 lbs/step and over the course of 2 miles would total 900 tones of pressure.
Running can absolutely be done safely but there are several reasons why beginners should not start with it. It has a low cost to get started but if you are not careful the hidden cost from medical bills or dealing with long term injuries will appear down the road.
Why Not To Start Running…At Least Not Yet
Firstly, beginners usually have not developed the strength in the muscles and tendons to be able to withstand the load that is being placed on the body with every single step or the endurance to be able handle that load over distance. This can certainly be developed over time but it is probably not the best place to start.
Secondly, most people do not have very good form with running. As a result, the forces can become focused on smaller areas of the body such as hips, knees, or ankles. Running with poor form will become a habit and it is usually more difficult to change a habit than start doing it properly. The sheer number of repetitions involved with running result in any mistakes being repeated over and over again.
Running can be an activity to work towards and can have many long-term health benefits. It translates well to many forms of athletic ability. It just is not the best activity for untrained beginners. Walking up hill or cycling would be lower impact source of cardio to start with as you build your muscles, tendons, and cardio base. Small bits of running can be done in the future to build a strong foundation prior to increase the volume of cardio. Preventing injuries is one of the secrets to becoming a fitter, healthier, and happier person.