The title can be arranged so that city planning supports fitness and athleticism. Or, fitness and athleticism can piggyback off city planning and design.
Gyms can be expensive. True. One thing about TEEM Performance Training is that it specializes in expert advice on creating an effective outdoor training regimen:
Disclaimer: It is important to practice safety in regards to this post. Safety is key in fitness and athletics. Safety is especially vital when referring to fitness and athleticism in the streets!
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| Pine Street - Cambridge, MA |
This look down Pine Street in Cambridge, MA is about 0.2 miles long from its south cross road in School Street to its north cross road (all the way down the picture) in Harvard Street. There are two intersections in the 0.2 mile stretch at Eaton Street and one at Washington Street - both streets are one-ways. Here you go:
Partner Training
You can have three to four people. One of the best ways to engage individuals in a workout is to be in a group. Have one person begin at School and Pine with lookouts for cars at Eaton, Washington, and finally at Harvard. Communicate and let the runner know when a car is coming.
Sprint Training
0.2 miles (321m) is just shy of one lap around a track. To have the opportunity to sprint a long straightaway is a wonderful opportunity because it is rare in sports and rare in fitness. With this type of urban sprint training, you will need the partner training described above in order to look out for cars. Sprint at your own risk!
Interval Training
Walk-jog-walk-jog...sprint-jog-sprint-jog...walk-sprint-walk-sprint. Whatever your goal or ability is you can do interval training without the time indicator. Interval training is can be completed with distance, time, sound, and light or sight. The cross streets serve as interval indicators...you have 321m to do intervals for as many sets as you prefer.
Acceleration and Reaction Training
One of the best sprint workouts are fly-in sprints. You start at a start line and jog or lightly run a certain distance, then you open up in to your sprint once you have reached the acceleration zone you have picked out. In this case, the acceleration zones are located at Eaton and Washington Streets - yes, the cross streets. You do not have to use the cross streets only. You can use houses, yards, cars, street signs, potholes (yikes!), and more as landmarks for acceleration zones. In reaction training, you can have your workout buddies tell you when to slow down and go once you approach their standing area - remember that they are car lookouts as well!
Again, use caution! A lot of neighborhood side streets in various cities and suburbs have enough free time between traveling cars that a couple of sets can be completed!
This post did not tell you to run down the street without caution. It told you that it is possible to get in a great workout with caution.
With heart,
Derek
Derek Arledge, MS, CSCS www.teempt.com TEEM Performance Training
