🌍 Move Your Way: Happy Global Running Day!👟

Happy Global Running Day! 🌍👟

Ever thought, “I want to run [or just stay consistent with cardio] but it feels like too much”? You’re not alone—this post is for you! 🥰 Let’s demystify and crush making cardio approachable, meaningful, & totally doable. 👇

🕒 Weekly “Must-Dos” (with options)

• 🚶‍♀️ 150 min of moderate cardio (brisk walks, easy rides, gentle swims)
• 🏃‍♀️ 75 min of vigorous cardio (jogs, faster rides, hard rows)
  • 🔄 Mix+Match: 1 min “hard” ≈ 2 min “easy”

👟 Pick Your Pace:

• ✅ Zone 2 Steady State Cardio (Chat Pace/Talk Test):

  • Builds cardiovascular endurance and boosts mitochondrial function
  • Learn more
    • 💁‍♀️ Tip for Female Physiology: women may require less Zone 2 work due to hormone + metabolic flexibility differences

• ✅ Zone 5 VO₂ Max Efforts (Breathing Hard):

  • Try 3–4 min challenging pace/power (RPE 6-9; not quite all-out HIIT / RPE 10 efforts, then 3–4 min easy; repeat 4×, 1–2×/wk)
  • Manages blood sugar, cholesterol + blood pressure, reduces risk of chronic disease, improves mood+energy; links to longer lifespan.
    • 📈Note: you may need to work up to this! Try getting consistent w/zone 2 work for 8-10 weeks before experimenting with higher HR zones!

Not Ready to Run? You have options! Try an outdoor walk!🌿, or a low-impact ride or swim. Even a seated chair sesh can get you through an injury! Your heart—and future self—will thank you. 💗