RAPT Movement

There’s a runner in Toronto right now deciding whether to run through the worst air quality in the world.

Don’t.

Do these 5 things instead.

1. Strength train. Squats, lunges, step ups. Same engine, none of the smoke.
2. Treadmill, if you’ve got one. Filtered air, air con, the same heart rate zones you’d hit outside.
3. Mobility. Hips, ankles, thoracic spine. The work you always say you don’t have time for. Today you do.
4. Core. Fifteen minutes. Planks, dead bugs, side planks. Small, but it counts.
5. Rest, properly. Orange air quality alert. Heat warning. Both at once. This isn’t soft. It’s the only call a good coach would make.

Your training block doesn’t need today’s session. It needs you not choking on wildfire smoke to prove a point.

Follow for the days training doesn’t go to plan, not just the days it does.

Toronto has the worst air quality in the world today, but you’re mid way through your fall half marathon training block.

Don’t run.

And do these 5 things instead.

1. Strength train. Squats, lunges, step ups. Same engine, none of the smoke.
2. Treadmill, if you’ve got one. Filtered air, air con, the same heart rate zones you’d hit outside.
3. Mobility. Hips, ankles, thoracic spine. The work you always say you don’t have time for. Today you do.
4. Core. Fifteen minutes. Planks, dead bugs, side planks. Small, but it counts.
5. Rest, properly. Orange air quality alert. Heat warning. Both at once. This isn’t soft. It’s the only call a good coach would make.

Your half doesn’t need today’s session. It needs you not choking on wildfire smoke to prove a point.

Follow for the days training doesn’t go to plan, not just the days it does.

Not a stat. Not a scare tactic. Toronto’s air is officially worse than Delhi’s this morning, and it isn’t close.

So if you’re a runner stuck inside, here’s what to do instead.

→ Strength, not cardio. Squats, lunges, step ups. Same engine, none of the smoke.

→ Treadmill, if you’ve got one. Filtered air, air con, the same heart rate zones you’d hit outside. No shame in it today.

→ Mobility. Hips, ankles, thoracic spine. The work you always say you don’t have time for. Today you do.

→ Core. Fifteen minutes. Planks, dead bugs, side planks. Small, but it counts.

→ Or rest, properly. Orange air quality alert. Heat warning. Both at once. Sitting today out isn’t soft. It’s the only call a good coach would make.

Your sub-3 doesn’t need today’s session. It needs you not choking on wildfire smoke to prove a point.

Follow for the days training doesn’t go to plan, not just the days it does.

restdayisproductive

Not a stat. Not a scare tactic. Toronto’s air is officially worse than Delhi’s this morning, and it isn’t close.

So if you’re a runner stuck inside, here’s what to do instead.

→ Strength, not cardio. Squats, lunges, step ups. Same engine, none of the smoke.

→ Treadmill, if you’ve got one. Filtered air, air con, the same heart rate zones you’d hit outside. No shame in it today.

→ Mobility. Hips, ankles, thoracic spine. The work you always say you don’t have time for. Today you do.

→ Core. Fifteen minutes. Planks, dead bugs, side planks. Small, but it counts.

→ Or rest, properly. Orange air quality alert. Heat warning. Both at once. Sitting today out isn’t soft. It’s the only call a good coach would make.

Your sub-3 doesn’t need today’s session. It needs you not choking on wildfire smoke to prove a point.

Follow for the days training doesn’t go to plan, not just the days it does.

Not a stat. Not an exaggeration. Toronto is genuinely, officially, worse than Delhi this morning, and it’s not close.

So if you’re a runner stuck inside wondering what to do instead, here’s the move.

→ Strength, not cardio. Squats, lunges, step ups. Build the engine without breathing the smoke.

→ Treadmill if you’ve got one. Filtered air, air con, same heart rate zones you’d hit outside, no shame in it today.

→ Mobility. The hips, ankles, and thoracic spine work you always say you don’t have time for. You have time today.

→ Core. Fifteen minutes. Planks, dead bugs, side planks. Small, but it counts.

→ Or rest, properly. With an orange air quality alert and a heat warning stacked on top of each other, sitting today out isn’t softness. It’s the only sensible call a coach would actually make.

Your plan doesn’t need today’s session. It needs you not breathing wildfire smoke to prove a point to anyone.

Check the AQI before you check your ego.