Join us for an outdoor walking and/or running movement experience.
Bonus! Weighted carry is optional but encouraged.
Amazing 10x movement practice.
Meet in the parking lot.
Location has public restrooms.
Don’t forget to bring plenty of hydration for during and after the event.
Okeeheelee Park North Fitness Trail
Starting location has public restrooms
Easy
Trail length 1.0 mile
Elevation gain 0 feet
Average time 17 minutes
Loop trail
The goal is to complete 1 to 5 loops.
I add an additional hill climb and small upper loop, so each main loop is roughly 1.25 miles.
Total distance is 6.25 miles if you complete all 5 loops.
On average it takes 90 - 120 minutes to walk 6 miles. But I also add some additional movement in at a few workout stations so the total time can be closer to 3 hours.
This is a very well-maintained and accessible park that is great for the whole family. This is primarily a mulched trail with options to connect to paved trails as well. Almost every station has a bench which is very helpful for rest or for those who want to enjoy their surroundings. The path is mostly shaded with trees along the way.
Weighted carry optional?
Walking is good, but we need more. Naturally, with age, muscle mass declines along with physical activity, predisposing one to lowered hand grip strength. Research has shown that hand grip strength is a significant predictor of mortality. Studies have consistently demonstrated a strong association between weak grip strength and faster aging. It can also be a warning sign for a higher risk of chronic diseases, even shorter life expectancy.
Start with a weight that's super comfortable, like 3, 5, 10, or 15 pounds.
What can I carry? Kettlebell. Dumbbell. Sand bag. Rock. Weighted gym plate. Water jug. And alike.
Farmer carry: Weights in both hands.
Suitcase carry: Weight in one hand that you pass back and forth as you walk.
Can I use a weighted vest instead of holding weights? Yes. But weighted vests are generally a better fit for HIIT (High-Intensity Interval Training) workouts compared to long walks and runs. Here's why:
HIIT and Weighted Vests:
- Increased intensity: The added weight of the vest intensifies your short bursts of exercise in HIIT, making them more challenging and potentially burning more calories in a shorter time.
- Strength and power gains: HIIT workouts with a weighted vest can improve your lower body power and overall strength development.
- Less stress on joints: Since HIIT involves shorter bursts of activity, the impact on your joints with a weighted vest is minimized compared to long runs.
Long Walks/Runs and Weighted Vests:
- Increased risk of injury: The repetitive impact of long-distance running with a weighted vest can put extra stress on your joints, especially knees and ankles, potentially leading to injuries.
- Decreased form: Wearing a vest for long distances might lead to fatigue and compromise your running form, negating potential benefits.
- Diminished returns: The calorie-burning benefit of the weight might be offset by the slower pace you can maintain during a long run.
However, weighted vests can still be used for long walks and runs with some precautions:
- Start light and gradually increase weight: Begin with a low weight and slowly add more as your body adapts.
- Focus on maintaining good form: Pay close attention to your posture and stride to avoid injury.
- Listen to your body: Don't push yourself too hard, especially when starting. Take breaks if needed and prioritize proper form over distance.
Aspire to move, move to inspire.
#LiveItBeAwesome