Tag Archives: club

Englewood Running Ministry Starts March 2! Join us for the 2013 Running Season!

9 Feb

Through a regimented training program based on biblical principles, ERM is designed to help you train for the ultimate race: life.  Through training for 5K and half marathon events, the program is actually a powerful analogy for breaking boundaries and helping people accomplish things they never imagined.

Register here: https://englewoodrunningministry.com/register/

 

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Cardio Workout: Hilly Treadmill Hike

19 Dec

Walking Treadmill Workout.

Occasionally, I like to hop on the treadmill and slow it way down while pumping the incline way up. Walking workouts add variety to cardio sessions and can be perfect for those days when running seems out of the question or you’re rehabbing an injury that makes running a no-no. Try this hilly hike next time you need to get your sweat on but don’t feel like pounding the pavement.

Check out the workout, after the break.

Time Speed Incline
0:00–5:00 3.0 2.0
5:00–8:00 3.5 4.0
8:00–11:00 4.0 5.0
11:00–16:00 4.5 8.0
16:00–21:00 4.0 10.0
21:00–26:00 4.5 8.0
26:00–31:00 4.5 10.0
31:00–34:00 4.0 8.0
34:00–37:00 3.5 10.0
37:00–40:00 3.5 5.0
40:00–45:00 3.0 2.0

Be sure to stretch your calves after working the incline. And if this workout is too easy or too challenging, play with the speed and incline. Click here for an image-free, printable version of this workout.

Source: Thinkstock

Congrats to the 2011 Englewood Running Ministry Team for Finishing the Chicago Half Marathon!

16 Sep