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Summer Sessions at PureGym: 30-Minute Running Challenge


Although it's summer time, the weather doesn't always agree! That's why we've come up with two variations of our 30-minute Running Challenge, so you can give it a go whatever the weather. If the sun's out, you can opt for the outdoor cardio workout and boost your power and speed with this uphill routine. Or, if the weather's not so good, our indoor treadmill HIIT circuit will help you feel the heat even if it's cold outside. 

Why run? As well as helping to increase your endurance, lower your body fat and boost your cardiovascular health, running is one of the best exercises for strengthening your heart and lungs. Research suggests it can also help lower blood pressure and prevent heart disease, type 2 diabetes and some cancers, plus the 'runner's high' can eliminate stress and improve your mood.

Both of our 30-minute running challenges will give you a fantastic workout - the choice is yours…depending on the weather, of course!


The outdoor uphill workout

Running workout

1) Warm up at a comfortable pace for 10 minutes.

2) Run up a hill or stairs for two minutes followed by a one-minute rest.

3) Repeat Step 2 five times.

4) Cool down with a slow jog for five minutes.


Why choose this workout?

In a nutshell, running uphill supersizes the benefits we listed earlier as your body is working harder so the rewards increase. Not only will you notice increased stamina, the extra pressure on your legs - in particular, your glutes, hamstrings, quads and calves - will also help increase your speed. As for weight loss, running uphill almost doubles the number of calories burned compared to running on a flat surface. 


The Indoor treadmill workout

Treadmill workout

1) Warm up with a walk or light jog for 10 minutes.

2) Sprint for one minute (9-10 RPE) followed by walking at a slow pace for one minute to recover.

3) Repeat Step 2 eight times.

4) Cool down with a slow jog for five minutes.


Why choose this workout?

Interval training is one of the most efficient forms of exercising. Research suggests you can get better results from interval running than from steady state running, where you run for longer but at a continuous, steady pace. The benefits include greater weight loss as your body works harder for longer after you stop working out to help you recover, improvements to your aerobic and anaerobic endurance and VO2 max, and a decreased risk of heart disease, type 2 diabetes and some cancers.

Whichever workout you choose, finish up with the following stretches:

Cool down stretches after run

Inspire others

Whether you're running indoors or out, we'd love to know how you get on. So take a challenge selfie and share it with us using the hashtag #PureGymSummerSessions

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