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6 Training Tips for the Great Outdoors

posted on Tuesday, 28th May 2013 | find under Tamara, Fitness
Come rain or shine, we love taking our workout outdoors. For some summer training inspiration, we asked Sweaty Betty Ambassador Kim Ingleby, the Head Coach at Energised Performance, for six of her outdoor training tips.
Training outdoors is great for the fresh air, Vitamin D boost, improving your fitness and clearing your mind. The key to enjoying training outside is dressing for the weather. When it’s sunny and hot, make sure you have breathable kit, a visor and sun cream.  In the winter, swap the visor for a woolly hat and add some gloves, breathable layers and a weatherproof jacket.

Once you are kitted out, let someone know where you are going, take a mobile phone and some money and get outside.  Here are six of my top training sessions and tips for outdoors.

1. Strength Circuit
Plan out a circuit in your local park using playground equipment and local “furniture”. Try tricep dips and bunny hops over the park bench, reps on a set of steps, intervals on a short hill, core work and lunges in a flat corner, half chin ups on a playground climbing frame and press ups against a tree.
2. Weight training
Easily transportable, these pieces of kit enhance your workout and save you gym membership. They can be used in all weather, anywhere. We run small group training sessions with them outdoors and see great results. Our favourites are TRX, Kettlebells or Dumbbells, and Resistance Bands.
3.Run - Fartlek: Derived from the Swedish word for “speed play”, fartlek is a form of intervals that helps build strength as well as endurance. Focus this training session on increasing your speed at every other landmark, such as a tree or a lamppost, and alternating sprints with recovery. We recommend a warm-up and 20 minutes of fartlek followed by a cooldown.
4. Run - Musical intervals: Spend a little time creating a play list which has tracks with varying beats per minute.  It depends on your stride length, but on average a steady run would be 153bpm, a quick run 161bpm, and a high intensity run 172bpm. Run to Rhythm has songs to download and more information about beats per minute.
5. Get Competitive
Use fellow runners or cyclists as outdoor training motivation. Increase your pace, overtake them, and maintain that pace while counting to 20 before returning to a steadier gait. Repeat when you catch sight of the next person.
6. Runtherapy
Choose a goal, problem or idea to focus on when heading out on a run, cycle, power walk or even an open water swim. By the time you have finished your outdoor session, you will have brainstormed an action plan so you can move forward.
After any session, take the time to stretch and cool down effectively as it reduces the risk of injury and can help your muscles recover. Most importantly, have fun. 

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