Running is Medicine

As a young girl, I remember going to many Kinaaldá ceremonies and always looking forward to running behind my older cousin sisters. When it was finally my turn, I ran as far as I could. My feet hurt, and I wanted to stop, but I could hear my shinaaí right behind me, shooing the rez dogs away and encouraging me to keep going. It's a memory that has stayed with me and reminds me that we're never meant to run alone.

Tuesday — Cardio & Conditioning
45 minutes

Warm Up:

• Leg Swings (Forward/Back & Side-to-Side) —10 reps per leg. Keeps hip flexors and adductors loose.

• Walking Knee Hugs to Toe Raises — 10 reps total. Activates glutes, hamstrings, and calves.

• Walking Hip Openers — 10 reps total. Rotates the hip sockets through a full range of motion.

• Ankle Circles & Calf Pumps — 10 reps each direction per ankle. Mobilizes the lower legs to absorb impact.

• Light Butt Kicks & High Knees — 20 sec each. Primes your running cadence and elevates core temperature.

Cardio + Conditioning:

• 0:00–5:00 — Warm-Up Walk:

  • Start at 3.0–3.5 mph on the treadmill to transition from dynamic stretches into movement.

• 5:00–27:00 — Treadmill Intervals (22 Minutes):

  • 5 × 3-minute work intervals at 80% effort (challenging, hard to speak in full sentences).

  • 90-second recovery walks at 3.0–3.5 mph between each interval.

• 27:00–37:00 — StairMaster Conditioning (10 Minutes):

  • Steady pace at a moderate intensity (Zone 2/3). Focus on pushing through the entire foot to drive glute engagement rather than staying on your toes.

• 37:00–42:00 — Cool-Down Walk (5 Minutes):

  • Easy treadmill walk to lower your heart rate back near baseline.

Post Run Stretch:

• Standing Quad Stretch — 30 sec each side

• Standing Hamstring Stretch — 30 sec each side

• Wall Calf Stretch — 30 sec each side

• Kneeling Hip Flexor Stretch — 30 sec each side

• Figure-4 Glute Stretch (Standing or Seated) — 30 sec each side