I’m getting ready for a 10k this fall, and I’m pretty excited about it.
I got away from running for a while, honestly because my joints are beat up.
Maybe you can relate?
I played football in high school and college, a couple of years in the pros on the offensive line, and I was over 300 pounds for a long stretch of that.
Over the last 20-ish years since my competitive sports career ended, I have done triathlons. Spartan races. Boot camp and CrossFit-style workouts. Powerlifting meets. Kettlebell certifications.
All of it adds up!
That’s why I’m coming back to this 10k the smart way. It’s not going to be about blazing speed. It’s a trail run; I’ll probably walk some of it, and it’s tied to a charity race here locally, so I’m just excited to be part of it.
Here’s what I’m actually doing to prep:
1 – Running, run/walking, and hiking – this is a progressive program, working towards the date of the event, that’s specific to what I am trying to do.
2 – Consistent strength work – kettlebells are my base; I mix in barbells, bodyweight, steel mace, and other training tools too. The goal is an intelligently-designed, goal-appropriate program to stay strong, stay powerful, and feel good.
3 – Stretching, mobility, and increasingly, mobility that’s targeted at what I’m actually trying to do.
Here’s an example. This is a version of my own off-day sequence, aimed at keeping my hips, knees, and ankles as bulletproof as possible.
Bulletproof Hips, Knees & Ankles — 5 Minute Regenerate Sequence
- Ankle circles + rocks — 45 seconds each side.
- 90/90 hip switches — 8 reps each side.
- Cossack squat reach — 6 reps each side.
- Knee circles (standing) — 10 each direction, each leg.
- Wall-assisted deep squat hold — 60 seconds.
That sequence is a small piece of something bigger I put together called Regenerate. It’s built from short 3- to 6-minute sequences, each focused on a different trouble spot. Knees and ankles acting up, there’s a sequence for that. Shoulders bothering you, there’s a sequence for that. Lower back tight? There’s a sequence for that, too.
-> GET – REGENERATE 3-6 minute mobility/recovery for lifters + athletes
Plus, right now, if you grab Regenerate, I’m throwing in my Steel Mace Vinyasa 14 Day Challenge completely free.
But this is the last week for the original pricing, so don’t sit on it:
-> GET – REGENERATE 3-6 minute mobility/recovery for lifters + athletes
Hope you have a great day!
— Forest Vance
M.S., Human Movement
Kettlebell Expert
FVT Warrior Wellness