Category Archives: Workouts

45 Minute Treadmill Hike

001This is a sponsored conversation written by me on behalf of Corning® Gorilla® Glass. The opinions and text are all mine.

For a runner, five months is a long time to go without running. And to go from full on marathon training mode to seeing your total mileage for the week at a big ol’ ZERO was like slamming a car head on into a wall.

I missed the super sweaty, cleansing, exhausted yet so awake feeling of a good run. My body just needed a good Runner’s High to get me through the day. Sure I could hit the road on my bike, but do you know how long it takes to get a Cycling High? I don’t know, I’m asking. I’ve yet to get there!

Rather than crying in my running shoes, I knew I needed to find a way to get my soul cleaning sweat on. So I’ve been walking, hiking, doing HIIT workouts, lifting weights, cycling and yoga. Basically doing whatever my foot tolerates that makes me feel human again.

As much as I despise the treadmill for running, I don’t mind it for walking, especially when I want to get an intense hill workout. A variety of levels of hills, available at the push of button, that doesn’t require me driving to the mountains when I’m short on time yet prepares me for hiking? And I can catch up on social media, blogs and my favorite T.V. shows all at the same time? It’s a winning situation.

Here’s a 45 minutes treadmill hike that I’ve been getting my sweat on with.

45 Minute Treadmill Hike

I always have my phone with me while I workout. I use it for tracking workouts, listening to music, posting sweaty selfies on all my social media after a workout and of course, for safety reasons. It’s a delicate piece of equipment, yet I put it through some intense situations. There’s nothing more sickening to accidently drop your phone and find the screen shattered into a million little pieces. I know, I’ve done it a couple of times.

But now there’s Corning® Gorilla® Glass 4. In laboratory tests, Gorilla Glass 4 survives up to 80% of the time when dropped from 3 feet high, and was up to 2x tougher than competitive glass designs. With Gorilla Glass 4, the focus is on improving damage resistance against sharp contact, such as a drop on asphalt, concrete, and other rough surfaces. Gorilla Glass is the toughest cover glass yet for your device.

How do you protect your mobile device during your workout?

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This is a sponsored conversation written by me on behalf of Corning Gorilla Glass. The opinions and text are all mine.

The Best Injury Recovery Exercises for Runners

As much as I hate to admit it, I’ve had my fair share of running injuries during the past few years. With each injury, I’ve spent some time in physical therapy where I’ve learned a lot. In the past, I always went for the bigger, flashier strength training exercises, thinking that I was gaining more. The more complicated the better, right? Not so much. The basics work. It’s all you need. However, what’s the key to making the basic exercises work?

Doing them. Consistently. And with good form.

Best Injury Recovery Exercises for Runners

On a side note, I had been doing my PT exercises quite faithfully this winter/spring. By the time I was discharged from PT in early March, my strength and ROM gains were huge compared to where I started. My doctor and PT’s don’t have any answers for why I got injured other than injuries can sometimes just happen for no reason. And that really, really sucks!

The good news is that since I did keep up with my PT exercises, my recovery will hopefully be quicker than if I didn’t. Fingers crossed that’s my case.

Below are 16 of the best injury recovery exercises for runners. Most of these exercises will be prescribed to any runner (or anybody) with a lower extremity injury. They are quite basic but very effective in strengthening the core, hips and all the way down the legs. These exercises aren’t just for recovery. They are for maintenance of a strong foundation.

Exercise descriptions can be found here – > Core strength for runners Core Strong -

Exercise descriptions can be found here – > Hip Strengthening Exercises for Runners

Hip Strengthening Exercises for Runners -

Strong Legs -

Disclaimer: These exercises were prescribed to me by my own personal physical therapist throughout the years for various injuries. Always be sure to consult your own PT when faced with an injury. Every BODY is different.

FYI – Happy National Running Day! To celebrates, you can get a 6 month subscription to Women’s Running for only $5. Check it out HERE

What are your favorite injury prevention/recovery exercises?

Two Treadmill Workouts for Speed

I’m so excited to have Heather guest post for me today! As you all know, I’ve been tied to the treadmill more than I care to this winter. But then again, haven’t we all? Heather is here to share two boredom busting treadmill workouts for speed that will have you running faster than ever once Winter is over. And that’s happening soon, right?!?

Hi friends! I’m Heather from and I’m so happy to share a few minutes with you today! I’m a Colorado girl who stays fit to enjoy all that life has to offer. Fitness gives me the energy for everyday life and the next adventure! As an athlete and coach, I have learned how important nutrition is as part of your overall fitness plan, so I aim to balance delicious healthy foods with the flexibility to indulge from time to time.

Since it’s the time of year that many people are avoiding the cold and snow outside, I thought I’d share a couple workouts that you use the treadmill to improve your speed!

Treadmill Speed Workouts

Why the Treadmill

Even when the weather doesn’t force you to the treadmill, I actually recommend the treadmill for many speed workouts:

  1. It’s Convenient: a running track is a great place for speedwork, but most of those are located at high schools. In my experience, high school tracks often have limited availability for the public. They are closed for early morning workouts or shifting schedules due to sports that also use the track.For me, the treadmill is something I can use on my schedule. If your track is easier to access, this might not be a concern for you!
  2. Forced Pace for Intervals (and Recovery): Speedwork is hard! It’s fun to run fast, but it can be hard to hold a very fast pace when you’re tired. The treadmill helps take some of the guesswork out of the equation and forces you to keep up with the speed you set it at. It also slows you down on the recovery intervals, so you can appropriately recover. Very good things!
  3. Controlled Environment: The weather absolutely impacts your performance. If it’s too hot, your heart rate will increase and you won’t be able to hold as fast a pace at the same effort level. On a treadmill, your environment is more controlled and you can minimize this impact.

The treadmill really is a great tool, if you can make peace with it!

Getting Started with Speedwork

If you’ve been consistently running for at least 2-3 months, you can begin to add speedwork to your training. Stick with one speed workout each week, unless you’re an advanced athlete and your coach directs you otherwise. I’m going to reference training paces for these two workouts. You can follow these steps to find your own personal training paces.

Both workouts below are best for someone new to speedwork or training for a 5K. I recommend starting with the 30/60 Repeats for 4-6 weeks, then progressing to 5K Intervals. Although I choose the treadmill on most occasions for these workouts, you can also choose the track or a flat route outside.

30/60 Repeats

This workout always starts out fun, but you are tired by that last repeat. You can progress this by dropping to 400M pace, or by increasing the number of reps. Don’t be afraid to increase the warm-up or cool-down, as needed.

Treadmill Speed Workouts - 30/60 Repeats

5K Intervals

After getting your body used to speedwork, it’s time to increase the length of the intervals and really focus on the 5K distance. When you progress to 6 intervals, you will be just under the full 5K distance at race pace. As will the previous workout, don’t be afraid to increase the length of the warm-up or cool-down, especially as you increase the number of intervals.

Treadmill Speed Workouts - 5K Intervals

I hope you enjoy adding a little speed to your run training. These are challenging, but you will see results if you put in the work! If you give these workouts a try, drop me a note and let me know what you think!! I love to see your post-run selfies on twitter or instagram!  You can also find me on Facebook and I’d love a follow, if you’re so inclined.

Till next time,

Heather (FITaspire)


Thank you so much, Heather!