One morning, I was a first-time substitute at a very fancy treadmill studio in one of the pretty affluent neighborhoods in LA. The studio has top-of-the-line equipment and a high reputation, and the clientele is demanding and specific.
Needless to say, guys, I was a tad bit nervous! Although I had my almost 20-year-long resume in my back pocket (did I really just divulge that?! haha), I was apprehensive about the newness of the crowd and style. As a trainer, the thing that inspires me the most is the connection with the participants and our attitude together. Would it work this time? Would we click? Could I help them and vice versa?
So, I proceeded into a full class. As I did the meet and greet, I sensed a bit of shyness on their end, too. “Who is this sub?” they were wondering. A woman in her thirties approached me and said, “I’m not so good at this running thing, so don’t be offended if I walk.” I replied, as always, “Listen to your body and it will tell you what to do. If you feel like it’s the right time to push yourself, that’s what you do!”
I started up the class, and we ran metabolic sprints. (I totally made the term up – it’s just wind sprints on the treadmill in very short intervals.) The music was pumping in the background and soon enough, the familiar sounds of Prince’s “Raspberry Beret” lifted the legs of the class! I cracked a joke, started feeling more comfortable, and made eye contact with all the runners.
Just as I was saying that it would be the right time to take the body where it hadn’t been before, I caught the eye of the “walker woman.” She was not only running, but sprinting at my suggested pace! She even smiled with her eyes. That was it. The dance had begun. Inspiration had bubbled up inside me, and seemingly in them. I had a full studio of tread sprinters on fire, and they looked for my eyes every time they finished the sprint.
I left the studio that morning with a warm heart and a truly inspired spirit. The women in the room reminded me that where there is a will, there is a sprint! Thank you!
The sprint schedule looked like this:
• 5-minute warm-up at 4.0 speed, 1% incline
• 1-minute sprint starting at 7.5
• 1-minute recovery walk at 3.5
• 1-minute sprint at 8.0
• Recovery walk
• Second sprint at 8.0
• Raise the sprint in 0.5 intervals until you reach your own ceiling.
• Start doing 7-8 sprints and increase the amount of sprints when you are ready.
Do this workout to boost your metabolism and your confidence. It will also, of course, have all the physical benefits that you already know about: increased and more effective oxygen intake, more calories burned, strengthened heart and other muscles, etc. Doesn’t get any better than this!
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Image: SashaW
