At the gym uses machines & weights. At home swaps in band versions of every exercise.
Warm-up
- Brisk walk4–5 min
Walk into the run so the first mile doesn't feel like a fight.
- Leg swings + ankle circles2 min
Open the hips and ankles before the first stride.
Run
- Easy run2.5–3 mi
Conversational — you could talk the whole way. RPE 4–5.
Run by feel, not pace. If your legs are heavy from lifting, slow down or walk 30 s and pick it back up — the mileage matters more than the speed.
💡 Same route, same effort, different day: consistency is what burns the weight off.
Core — tone & tighten
- Hollow body hold2 × 25–35 s
Low back glued to the floor, arms and legs just off it. Shake is fine, arching is not.
- Heel taps2 × 20 / side
Knees bent, shoulders slightly off the floor, tap heel to heel side to side. Slow and controlled.
Cool-down & stretch
- Walk it out5 min
Let the heart rate come down before you stop moving.
- Calf + hip flexor stretch40 s × each
The two things that get tight from running every day.
- Hamstring + glute stretch40 s × each
Figure-4 and a gentle forward fold.
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