{"id":9299,"date":"2022-03-15T11:32:59","date_gmt":"2022-03-15T18:32:59","guid":{"rendered":"https:\/\/www.vionicshoes.com\/blog\/?p=9299"},"modified":"2025-03-31T09:34:17","modified_gmt":"2025-03-31T16:34:17","slug":"a-guide-to-spring-workouts","status":"publish","type":"post","link":"https:\/\/www.vionicshoes.com\/blog\/a-guide-to-spring-workouts\/","title":{"rendered":"A Guide To Spring Workouts"},"content":{"rendered":"<p><a href=\"https:\/\/blog.vionicshoes.com\/wp-content\/uploads\/2022\/03\/A-Guide-To-Spring-Workouts-ft.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-9300\" src=\"https:\/\/blog.vionicshoes.com\/wp-content\/uploads\/2022\/03\/A-Guide-To-Spring-Workouts-ft.jpg\" alt=\"\" width=\"512\" height=\"342\" srcset=\"https:\/\/blog.vionicshoes.com\/wp-content\/uploads\/2022\/03\/A-Guide-To-Spring-Workouts-ft.jpg 512w, https:\/\/blog.vionicshoes.com\/wp-content\/uploads\/2022\/03\/A-Guide-To-Spring-Workouts-ft-300x200.jpg 300w\" sizes=\"auto, (max-width: 512px) 100vw, 512px\" \/><\/a><\/p>\n<p><span style=\"font-weight: 400;\">There\u2019s nothing like springtime to give you that extra burst of energy. With flowers in bloom and extra hours of daylight, you might find yourself emerging from your cozy winter cocoon ready to get outside. Why not channel all that fabulous motivation into a new, snazzy spring workout while you\u2019re at it?\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In fact, if you are looking for the best time for <a href=\"https:\/\/www.vionicshoes.com\/blog\/three-tips-for-getting-back-in-shape-this-spring\" target=\"_blank\" rel=\"noopener\">getting back in shape<\/a>, this is the <\/span><span style=\"font-weight: 400;\">perfect time<\/span><span style=\"font-weight: 400;\"> to switch up your same old winter routine. But the outdoors can be overwhelming and the possibilities endless. How do you choose the perfect workout for you?<\/span><\/p>\n<p><span style=\"font-weight: 400;\">From relaxing to intense, our exercise ideas will have you finding that spring fitness motivation in no time. Keep reading for ways to combine fresh workout ideas with fresh air.\u00a0<\/span><\/p>\n<h2><strong>Take Your Daily Walk to New Heights<\/strong><\/h2>\n<p><span style=\"font-weight: 400;\">If you\u2019ve ever heard the phrase \u201can apple a day keeps the doctor away,\u201d replace \u201capple\u201d with \u201cwalk,\u201d and you\u2019ll be right on track. A regular walking routine comes with numerous benefits including:<sup>1,2,3<\/sup><\/span> <span style=\"font-weight: 400;\">\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Improved health, specifically, lower risk levels for chronic illnesses such as heart disease or high cholesterol<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">More energy by oxygenating your blood and increasing certain hormone levels for a motivation boost<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Greater creativity, removing mental blocks and getting your ideas flowing<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">What\u2019s wonderful about springtime is that you have the opportunity to revamp your daily walk. Whether it\u2019s those beautiful snow-capped peaks in the distance or your neighborhood hill covered with luscious green grass, nature is practically begging you to head out for a hike.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To turn your hike into one of your <a href=\"https:\/\/www.vionicshoes.com\/blog\/3-simple-vacation-workouts\" target=\"_blank\" rel=\"noopener\">vacation workouts<\/a>, follow these tips and tricks to get your heart pumping:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Find uphill terrain<\/b><span style=\"font-weight: 400;\"> \u2013 Spring fitness may take you outside, but prep work is essential. Before throwing on your trusty <\/span><a href=\"https:\/\/www.vionicshoes.com\/women\/weather-resistant.html\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"font-weight: 400;\">weather-resistant boots<\/span><\/a><span style=\"font-weight: 400;\">, check out the vertical distance for your hike. 500-800 feet per mile of elevation gain makes for a moderate hike, and anything greater than 800 feet\u2014or sprinkled with plenty of steep, rough patches\u2014will be strenuous.<sup>4<\/sup><\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Take a friend to keep pace<\/b><span style=\"font-weight: 400;\"> \u2013 Inviting a friend along for your outing can be a fun and easy way to stay accountable and motivated. The two of you can set a challenging pace and cheer each other on through difficult terrain. But remember to communicate your intentions beforehand, or you might find yourself making unwanted stops at every scenic viewpoint.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Run it out<\/b><span style=\"font-weight: 400;\"> \u2013 If you want to step up your game, go for a trail run instead of a hike. What\u2019s better than a full body spring workout next to breathtaking waterfalls and endless horizons? Remember that all trails are different, so the pace you set will depend on the terrain. Instead of timing yourself, focus on maintaining a consistent effort level from start to finish.<sup>5<\/sup><\/span><\/li>\n<\/ul>\n<h2><a href=\"https:\/\/www.vionicshoes.com\/comfortable-walking-sandals\" target=\"_blank\" rel=\"noopener\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-6874 size-full\" src=\"https:\/\/blog.vionicshoes.com\/wp-content\/uploads\/2020\/04\/Sandals-General-CTA-2.jpg\" alt=\"shop-comfortable-walking-sandals\" width=\"998\" height=\"234\" srcset=\"https:\/\/blog.vionicshoes.com\/wp-content\/uploads\/2020\/04\/Sandals-General-CTA-2.jpg 998w, https:\/\/blog.vionicshoes.com\/wp-content\/uploads\/2020\/04\/Sandals-General-CTA-2-300x70.jpg 300w, https:\/\/blog.vionicshoes.com\/wp-content\/uploads\/2020\/04\/Sandals-General-CTA-2-768x180.jpg 768w\" sizes=\"auto, (max-width: 998px) 100vw, 998px\" \/><\/a><\/h2>\n<h2><strong>Find Some New Places to HIIT It<\/strong><\/h2>\n<p><span style=\"font-weight: 400;\">When it comes to spring fitness ideas, another option is to stick with what\u2019s working for you but to take it to a brand new location. This is especially true for high intensity interval training (HIIT), a type of exercise that alternates between intense levels of activity and brief periods of recovery.<sup>6<\/sup><\/span><span style=\"font-weight: 400;\">\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Whether you swear by HIIT or are just dipping your toes in, you\u2019ll quickly find that one of the benefits of this type of exercise is that you can do it anywhere. So grab your <\/span><a href=\"https:\/\/www.vionicshoes.com\/women\/sneakers\/active-sneakers.html\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"font-weight: 400;\">running shoes<\/span><\/a><span style=\"font-weight: 400;\"> (or <\/span><a href=\"https:\/\/www.vionicshoes.com\/comfortable-walking-sandals\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"font-weight: 400;\">walking sandals<\/span><\/a><span style=\"font-weight: 400;\">!), and take your <\/span><span style=\"font-weight: 400;\">high intensity interval training<\/span><span style=\"font-weight: 400;\"> or HIIT to one of the following locations:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>In the sand<\/b><span style=\"font-weight: 400;\"> \u2013 If you\u2019ve ever tried running by the beach, then you\u2019ll know what a welcome challenge a sandy surface can be. Compared to solid pavement, sand works your legs and feet more while engaging your core for balance.<sup>7<\/sup><\/span><span style=\"font-weight: 400;\"> Level up the difficulty of your HIIT workout by doing jumping jacks, sprints, and high knees in the sand. Wearing men\u2019s or<\/span> <a href=\"https:\/\/www.vionicshoes.com\/women\/sandals.html\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"font-weight: 400;\">women\u2019s comfortable sandals <\/span><\/a><span style=\"font-weight: 400;\">can help you avoid injury.\u00a0\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>In the park<\/b><span style=\"font-weight: 400;\"> \u2013 Rather than <\/span><span style=\"font-weight: 400;\">working out<\/span><span style=\"font-weight: 400;\"> at the gym, find a park with calisthenics equipment and get moving. Focus on bodyweight exercises such as pull ups, bench dips, and burpees. Plus, HIIT exercises increase your oxygen intake post-workout, a perfect opportunity to take in the fresh air during your recovery walk around the park.<sup>8<\/sup><\/span><span style=\"font-weight: 400;\">\u00a0\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>At altitude<\/b><span style=\"font-weight: 400;\"> \u2013 Whether you\u2019re spending a week in the mountains for a springtime getaway or just going for the day with friends, don\u2019t forget to take advantage of the added elevation. High altitude means less oxygen, which will make your already strenuous HIIT workout even more intense. Shoot for at least 7,000 feet of vertical gain, if you really want to work up a sweat.<sup>9<\/sup><\/span><\/li>\n<\/ul>\n<h2><strong>Break Out the Bathing Suit<\/strong><\/h2>\n<p><span style=\"font-weight: 400;\">For those who love swimming but want a change from the routine drills and confinement of indoor pools, spring is the <\/span><span style=\"font-weight: 400;\">perfect time<\/span><span style=\"font-weight: 400;\"> to try your hand at open water swimming, a form of swimming outside of constructed pools.<sup>10<\/sup><\/span><span style=\"font-weight: 400;\"> Example scenarios include:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">A morning swim in the ocean on a bright sunny day<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">A race from one end of a placid, blue lake to the other\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">A quick dip in a river during an afternoon rafting trip\u00a0<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">To bring maximum enjoyment to your open water swim, try these spring tips:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Start slow<\/b><span style=\"font-weight: 400;\"> \u2013 Whether you\u2019re an experienced swimmer going for your first springtime dip or a novice getting your feet wet for the first time, it\u2019s important to begin with shorter distances and easier conditions. The depth of natural bodies of water and the added complications of currents can require a period of adjustment that you might not want to skip over.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Set a goal<\/b><span style=\"font-weight: 400;\"> \u2013 Looking to turn that amazing sunset swim in the lake into a regular occurrence? There\u2019s no better way than to create a <\/span><span style=\"font-weight: 400;\">workout routine<\/span><span style=\"font-weight: 400;\"> and work toward a goal, such as a swim race or triathlon. Having a race on the horizon can motivate you to work more regularly toward your fitness goals.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Safety first<\/b><span style=\"font-weight: 400;\"> \u2013 Open water swimming comes with a diverse set of natural conditions you won\u2019t find in the pool. It\u2019s important to be prepared and knowledgeable about your surroundings. At a minimum, check the weather and water conditions beforehand and stay away from off-limit areas. Always bring a friend so you can check up on each other, as needed.<sup>11<\/sup><\/span><\/li>\n<\/ul>\n<h2><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-9301 size-full\" src=\"https:\/\/blog.vionicshoes.com\/wp-content\/uploads\/2022\/03\/A-Guide-To-Spring-Workouts-1.jpg\" alt=\"\" width=\"342\" height=\"512\" srcset=\"https:\/\/blog.vionicshoes.com\/wp-content\/uploads\/2022\/03\/A-Guide-To-Spring-Workouts-1.jpg 342w, https:\/\/blog.vionicshoes.com\/wp-content\/uploads\/2022\/03\/A-Guide-To-Spring-Workouts-1-200x300.jpg 200w\" sizes=\"auto, (max-width: 342px) 100vw, 342px\" \/><\/h2>\n<h2><strong>Get into Your Flow with Some Yoga<\/strong><\/h2>\n<p><span style=\"font-weight: 400;\">Spring season<\/span><span style=\"font-weight: 400;\"> means trying new things, heady adventures and precious, novel experiences. But to make the most out of the season, it\u2019s important to be in the right state of mind. If you\u2019re looking for that creative spark or a way to get centered, a springtime yoga practice might just have your name on it. The benefits of yoga include:<sup>12<\/sup><\/span><span style=\"font-weight: 400;\">\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Greater balance and flexibility, so you\u2019re ready to tackle outdoor adventures in diverse terrain\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Improved heart health, helping you walk and run longer distances across those blossoming fields<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">A better mood, meaning you\u2019re more present and appreciative of springtime wonders<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Examples for how to jazz up your outdoor yoga routine include:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Beginning a day full of adventures with sunrise yoga\u2014perfect for bonding before the main activity<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Striking the warrior pose on a paddleboard in the middle of the lake, will engage those stabilizing muscles\u2014<\/span><i><span style=\"font-weight: 400;\">and <\/span><\/i><span style=\"font-weight: 400;\">make for a fabulous picture<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Winding down the day\u00a0 with campfire yoga, activating your sense of hearing and touch to be more attuned to your surroundings<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">On the other hand, if you find yourself with barely a free moment as spring comes around the corner, yoga\u2019s versatility makes it the ideal exercise to incorporate into your daily <\/span><span style=\"font-weight: 400;\">workout routine<\/span><span style=\"font-weight: 400;\">. Try the following tips and tricks:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Keep it indoors<\/b><span style=\"font-weight: 400;\"> \u2013 Even if you don\u2019t have time during your lunch hour to make your way to the dreamy grass field in your favorite park, you can still take advantage of springtime yoga indoors. A room with large windows and copious natural light will do the trick. Make sure to find a quiet space that\u2019s free from distractions where you can breathe easily.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Use yoga as recovery<\/b><span style=\"font-weight: 400;\"> \u2013 Another way to get your yoga fix is to add it to the end of your spring workout as an active recovery. Not only will yoga help you stretch out your muscles but it can also steady your breathing after some strenuous outdoor cardio.\u00a0<\/span><\/li>\n<\/ul>\n<h2><strong>Hop on Your Bike<\/strong><\/h2>\n<p><span style=\"font-weight: 400;\">Whether you\u2019re taking your bike out for a spin around town or heading down some challenging mountain trails, stay free and fresh with a springtime bike ride. Nothing clears the head more than a cool, gentle breeze blowing past you as you pedal.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you\u2019re looking to get serious about your biking routine, try one of the following ways:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Ditch your car for a bike<\/b><span style=\"font-weight: 400;\"> \u2013 Start and end your day with some much-needed physical activity by switching out your car for a bike. Pedaling to work is an easy, no-fuss way to get moving on those days when you don\u2019t seem to have a moment to spare. It will also help you build consistency in your fitness routine, the first step to a serious biking practice.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Join a biking group<\/b><span style=\"font-weight: 400;\"> \u2013 If you\u2019ve ever looked forward to <\/span><span style=\"font-weight: 400;\">working out<\/span><span style=\"font-weight: 400;\"> all week only to find yourself on your couch, feeling completely unmotivated when the time comes, you\u2019re not alone. Stick to a regular biking schedule by joining a group that can encourage you to do so. You can also share in the joys of warmer weather together, competing in races and cheering each other on.\u00a0<\/span><\/li>\n<\/ul>\n<h2><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-9302 size-full\" src=\"https:\/\/blog.vionicshoes.com\/wp-content\/uploads\/2022\/03\/A-Guide-To-Spring-Workouts-2.jpg\" alt=\"\" width=\"512\" height=\"342\" srcset=\"https:\/\/blog.vionicshoes.com\/wp-content\/uploads\/2022\/03\/A-Guide-To-Spring-Workouts-2.jpg 512w, https:\/\/blog.vionicshoes.com\/wp-content\/uploads\/2022\/03\/A-Guide-To-Spring-Workouts-2-300x200.jpg 300w\" sizes=\"auto, (max-width: 512px) 100vw, 512px\" \/><\/h2>\n<h2><strong>Vionic: Shoes to Keep You on the Move\u00a0<\/strong><\/h2>\n<p><span style=\"font-weight: 400;\">With spring comes the perfect motivation to keep those <\/span><a href=\"https:\/\/www.vionicshoes.com\/blog\/kickstart-your-new-years-fitness-goals\/\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"font-weight: 400;\">New Years fitness goals<\/span><\/a><span style=\"font-weight: 400;\"> going, and <\/span><a href=\"https:\/\/www.vionicshoes.com\/\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"font-weight: 400;\">Vionic<\/span><\/a><span style=\"font-weight: 400;\"> is here to help you reach your potential. From our stylish, supportive <\/span><a href=\"https:\/\/www.vionicshoes.com\/beach\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"font-weight: 400;\">Vionic Beach<\/span><\/a><span style=\"font-weight: 400;\"> line, our sturdy rubber-soled <\/span><a href=\"https:\/\/www.vionicshoes.com\/men\/active-and-sneakers.html\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"font-weight: 400;\">men&#8217;s active sneakers<\/span><\/a><span style=\"font-weight: 400;\">, to our<\/span> <a href=\"https:\/\/www.vionicshoes.com\/women\/sandals\/slide-sandals.html\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"font-weight: 400;\">women\u2019s slide sandals<\/span><\/a><span style=\"font-weight: 400;\">, Vionic shoes are ready for all your adventures, land or sea.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Blaze new trails in comfort <\/span><i><span style=\"font-weight: 400;\">and <\/span><\/i><span style=\"font-weight: 400;\">in style. Step into our innovative, comfortable footwear today.\u00a0<\/span><\/p>\n<p><b>Sources:\u00a0<\/b><\/p>\n<ol>\n<li>Steinhilber, Brianna. &#8220;Why walking is the most underrated form of exercise.&#8221; Better. Updated 4 May, 2018. <a href=\"https:\/\/www.nbcnews.com\/better\/health\/why-walking-most-underrated-form-exercise-ncna797271\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"font-weight: 400;\">https:\/\/www.nbcnews.com\/better\/health\/why-walking-most-underrated-form-exercise-ncna797271<\/span><\/a><span style=\"font-weight: 400;\">\u00a0<\/span><\/li>\n<li>Chertoff, Jane. &#8220;What Are the Benefits of Walking?&#8221; Healthline. 8 November, 2018.\u00a0<a href=\"https:\/\/www.healthline.com\/health\/benefits-of-walking\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"font-weight: 400;\">https:\/\/www.healthline.com\/health\/benefits-of-walking<\/span><\/a><span style=\"font-weight: 400;\">\u00a0<\/span><\/li>\n<li>Oppezzo, Marily, and Daniel L Schwartz. \u201cGive your ideas some legs: the positive effect of walking on creative thinking.\u201d\u00a0<i>Journal of experimental psychology. Learning, memory, and cognition<\/i>\u00a0vol. 40,4 (2014): 1142-52. doi:10.1037\/a0036577<\/li>\n<li><span style=\"font-weight: 400;\">\u00a0&#8220;Difficulty rating system.&#8221; SVM.\u00a0<\/span><a href=\"https:\/\/www.history.swannanoavalleymuseum.org\/hike-series\/difficulty-rating-system\/\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"font-weight: 400;\">https:\/\/www.history.swannanoavalleymuseum.org\/hike-series\/difficulty-rating-system\/<\/span><\/a><span style=\"font-weight: 400;\">\u00a0<\/span><\/li>\n<li>&#8220;10 Tips For Trail Running Beginners.&#8221; Trail Runner Mag. 7 July, 2021.\u00a0<a href=\"https:\/\/www.trailrunnermag.com\/training\/10-tips-for-trail-running-beginners\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"font-weight: 400;\">https:\/\/www.trailrunnermag.com\/training\/10-tips-for-trail-running-beginners<\/span><\/a><span style=\"font-weight: 400;\">\u00a0<\/span><\/li>\n<li>Gold, Marissa et Sgabba, Christa. &#8220;What Is HIIT, and How Can It Improve Your Workouts?&#8221; Self. 3 January, 2021.\u00a0<a href=\"https:\/\/www.self.com\/story\/what-is-high-intensity-interval-training-benefits\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"font-weight: 400;\">https:\/\/www.self.com\/story\/what-is-high-intensity-interval-training-benefits<\/span><\/a><span style=\"font-weight: 400;\">\u00a0<\/span><\/li>\n<li>Wingenfeld, Sacha. &#8220;Running on the beach: you\u2019ve got to try it!&#8221; Runtastic. 27 August, 2019.\u00a0<a href=\"https:\/\/www.runtastic.com\/blog\/en\/benefits-of-running-on-the-beach\/#:~:text=Compared%20to%20running%20on%20pavement,compensate%20for%20the%20uneven%20surface\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"font-weight: 400;\">https:\/\/www.runtastic.com\/blog\/en\/benefits-of-running-on-the-beach\/#:~:text=Compared%20to%20running%20on%20pavement,compensate%20for%20the%20uneven%20surface<\/span><\/a><span style=\"font-weight: 400;\">.\u00a0<\/span><\/li>\n<li>Schleppenbach, Lindsay N et al. \u201cSpeed- and Circuit-Based High-Intensity Interval Training on Recovery Oxygen Consumption.\u201d\u00a0<i>International journal of exercise science<\/i>\u00a0vol. 10,7 942-953. 1 Nov. 2017<\/li>\n<li>Nunez, Kirsten. &#8220;All About High Altitude Fitness Training.&#8221; Healthline. 2 December, 2020.\u00a0<a href=\"https:\/\/www.healthline.com\/health\/altitude-training#:~:text=In%20sports%2C%20high%20altitude%20typically,to%20the%20lack%20of%20oxygen\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"font-weight: 400;\">https:\/\/www.healthline.com\/health\/altitude-training#:~:text=In%20sports%2C%20high%20altitude%20typically,to%20the%20lack%20of%20oxygen<\/span><\/a><span style=\"font-weight: 400;\">.\u00a0<\/span><\/li>\n<li>&#8220;An introduction to open water swimming.&#8221; Swimming.\u00a0<a href=\"https:\/\/www.swimming.org\/openwater\/open-water-swimming-explained\/\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"font-weight: 400;\">https:\/\/www.swimming.org\/openwater\/open-water-swimming-explained\/<\/span><\/a><span style=\"font-weight: 400;\">\u00a0<\/span><\/li>\n<li>&#8220;10 Open Water Safety Tips.&#8221; NDPA.\u00a0<a href=\"https:\/\/ndpa.org\/10-open-water-safety-tips\/\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"font-weight: 400;\">https:\/\/ndpa.org\/10-open-water-safety-tips\/<\/span><\/a><span style=\"font-weight: 400;\">\u00a0<\/span><\/li>\n<li>!9 Benefits of Yoga.&#8221; Hopkins Medicine.\u00a0<a href=\"https:\/\/www.hopkinsmedicine.org\/health\/wellness-and-prevention\/9-benefits-of-yoga\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"font-weight: 400;\">https:\/\/www.hopkinsmedicine.org\/health\/wellness-and-prevention\/9-benefits-of-yoga<\/span><\/a><span style=\"font-weight: 400;\">\u00a0<\/span><\/li>\n<\/ol>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p><a class=\"more-link\" id=\"excerpt\" href=\"https:\/\/www.vionicshoes.com\/blog\/a-guide-to-spring-workouts\/\">Read More &gt;<\/a><\/p>","protected":false},"author":11,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_relevanssi_hide_post":"","_relevanssi_hide_content":"","_relevanssi_pin_for_all":"","_relevanssi_pin_keywords":"","_relevanssi_unpin_keywords":"","_relevanssi_related_keywords":"","_relevanssi_related_include_ids":"","_relevanssi_related_exclude_ids":"","_relevanssi_related_no_append":"","_relevanssi_related_not_related":"","_relevanssi_related_posts":"","_relevanssi_noindex_reason":"","_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[2607],"tags":[],"class_list":["post-9299","post","type-post","status-publish","format-standard","hentry","category-health-wellness","dwtl normal"],"jetpack_featured_media_url":"","jetpack_sharing_enabled":true,"amp_enabled":true,"_links":{"self":[{"href":"https:\/\/www.vionicshoes.com\/blog\/wp-json\/wp\/v2\/posts\/9299","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.vionicshoes.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.vionicshoes.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.vionicshoes.com\/blog\/wp-json\/wp\/v2\/users\/11"}],"replies":[{"embeddable":true,"href":"https:\/\/www.vionicshoes.com\/blog\/wp-json\/wp\/v2\/comments?post=9299"}],"version-history":[{"count":3,"href":"https:\/\/www.vionicshoes.com\/blog\/wp-json\/wp\/v2\/posts\/9299\/revisions"}],"predecessor-version":[{"id":12518,"href":"https:\/\/www.vionicshoes.com\/blog\/wp-json\/wp\/v2\/posts\/9299\/revisions\/12518"}],"wp:attachment":[{"href":"https:\/\/www.vionicshoes.com\/blog\/wp-json\/wp\/v2\/media?parent=9299"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.vionicshoes.com\/blog\/wp-json\/wp\/v2\/categories?post=9299"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.vionicshoes.com\/blog\/wp-json\/wp\/v2\/tags?post=9299"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}