I run three times a week unless a vacation or an injury interferes. Ten years ago, I ran 2.5 miles each time. Now, I run ½ a mile with two walks included. The walks are about one lot width, one driveway to the next. I do also have two bursts, each about 2 lots long. This area of the state is flat. There are a few rolling hills but not anything very steep.
There is one very slight hill on the route I run. I roughly estimate the steepness to be around 12°. During the winter ice and snow, I don't run outside. Either a treadmill or a stationary bike has to suffice. So, getting back into some shape during spring is somewhat tough. At first, I walked up some of that slight hill. Now, I can run up and over. I am not Usain Bolt
but I can feel that the legs are getting stonger and the running is getting easier. I want to stress my heart enough so that it gets a bit of a workout but not overstress it.
After a day that includes a run, I don't feel exhausted or listless. Today, along with the run, I walked 2.5 miles with friends and I lifted weights.
I urge my friends to lift some weights but I don't think they do. Just holding 30 lbs, maybe two 15 lb. barbells, can do wonders for thigh and overall leg strength when standing from a crouch or a chair. I usually lift 8-12 times.
