Running up to 1-hour Daily. Enjoying the Practice. Prioritizing Recovery and the Regularity over Time. One Rule: don’t skip more than 2 days in a row.
2-Line Minimalist Running Plan:
Weekdays: 45mn to 1-hour Morning Run + 1-hour Afternoon Recovery Walk
Weekend: Sat + Sun, 2-day back to back 1h+ of trail running, fartlek/vertical or a local race
Press enter or click to view image in full size
Morning Run in Cherry Creek State Park — Denver, Colorado
Minimal How-to:
Make a Habit: Prep your gear the night before. Hydrate (water, black coffee), Liberate (toilet break) and Go Run in fast state first thing in the morning. Be prepared for your trail runs: running vest, hydration, right gear and shoes. One rest day won’t break your habit.
Keep it Simple: Run by Time (not distance). About 1-hour daily is the deal. Stick to daily practice. Walk a bit as a warm-up. Adjust the duration, the intensity of your run to the weather conditions and your sensations. Prioritize recovery. Hydrate and eat well post-run.
Ignore Others, Ignore Data: Don’t compare yourself to other runners. Don’t worry about your pace, your heart rate… Just run, then walk a bit to cool down and enjoy your morning. Simply write down the time you did run today. Be grateful for your health to be able to run.
Keep it Fun: Hit the trails. Do some local races to challenge yourself and test your fitness. Design and Prep for mini adventures, explore the trails and your limits.
Press enter or click to view image in full size
Beaver Brook Trail — from Windy Saddle to the Genesee Park
What I like about this minimalist running practice:
Starting each day with some Quality Time Alone, the Silence and Solitude
Starting each day with a dose of Positive Energy and a Quiet Moment in Nature
One Simple Deal with myself to act upon: Stay Consistent over Time.
Focusing solely on the Daily Practice and the Active Recovery
The Humility and Mental Clarity that comes from regular physical activity
The Quiet Energy and Self-Confidence that are building up from regular physical activity
A Smooth Mental Shift into a healthier lifestyle, sleep routine and diet pattern
The Power of Repetition: A Simple Habit becomes Second Nature and evolves into a Dynamic Lifestyle.
A Simple Meditation Practice, Mindful Running based on my Sensations at that moment
Self-Coaching Practice: Focus on Self-Awareness. Know my limitations. Accept reality. Learn by practice and from my failures. Strengthen my mental toughness and resilience.
