In this blog post, I will give you your 1st fitness win of the year.
Step 1: Run 1 Mile.
Lace up your favorite pair of running shoes and spend about 5-10 minutes doing a dynamic warm-up. Consider this specific warm-up:
- 10 Alternating Quad Pulls
- 10 Alternating Knuckle Draggers
- 10 Leg Swings Per Leg
- 10 Alternating Lunges
- 10 Alternating Gate Openers
- 10 Alternating Gate Closers
- 30′ A-Skips
- 30′ High Knees
- 30′ Butt Kick
Once you are warmed up, you will load up an app like Strava.
Hit record and start running.
Stop running once you hit one mile and record the time you finished.
Your 1st Workout of 2025: 1-Mile Run For Time.
Now that your 1st workout is complete, I want you to try to beat that time 2 weeks from now.
You will do a combination of running and walking for 30 minutes per day 5x/week.
This will help you build the habit of consistency and routine, which are two key components to success.
If you find yourself struggling to run for more than 30 seconds at a time, try to run as long as you can and walk when you need to.
After a few days of doing this, you will get more accustomed to the exercise and your stamina will increase.
If you were able to run for the entire mile without stopping, that’s great!
Your training should include a few 2-3 mile runs a couple of times per week intending to increase your speed.
Re-Test
After two weeks of training, re-test your 1-mile run.
If you were training consistently, your 1-mile time should improve by 10-30 seconds – maybe even more.
Congratulations! You just PR’d your mile time and you have proven to yourself that you have the ability to take control of your health and fitness.
What Next?
If you enjoy running, great! Keep doing it. Remember, you want to build the habit of consistency and routine.
If you are ready to take your fitness even further, you can book a free No Sweat Intro. This is a no-pressure, one-on-one conversation where we get to know you, your goals, and what’s been holding you back. From there, we create a personalized plan that fits your life, whether that’s CrossFit classes, personal training, or nutrition coaching.
If you’re ready to make fitness a non-negotiable in 2025, we’re here to help. Schedule your No Sweat Intro Here.
