Getting outside for your workout

Over the weekend I managed to get out with a couple of mates and get an outdoor workout done. This answered the question that had been nagging me for a week or so – what should I write about next? My thought went something like this: the sun is shining…spring is here…summer is on the way…which means outdoor workouts for those who like to try and mix things up. A long train of thought but I got there, somewhat clearly (I hope). Summer is a great time to get out of the gym and get some fresh air while working out, so in case you are struggling to decide where to go or whether it is worth it, below are some options for you.

Beach Workouts

Beach workouts are tough. I have to be honest and put that out there before I even go into this paragraph! The resistance provided by the moving sand makes everything difficult, you’ll know if you’ve walked any reasonable distance on loose sand. It gets tough pretty fast. As such, I would recommend that less is more when it comes to beach workouts – keep them short and sweet. However, in saying this they are excellent in certain circumstances to provide a different location and training stimulus (i.e. the sand/water) for individuals to challenge themselves with. 


There are heaps of options which you can include in a beach workout – too numerous to go into detail here, but a few of my favourites are squat jumps (tough enough when the surface you are standing on is solid, brutal on the sand), sled drags (you can use lighter loads and let the sand add to the resistance), and sprints – again the sand makes these tough. Something else to think about if you are very keen is using the water in your workouts also. Either simply adding some swimming to a workout, or even using it as resistance. For example, wading out to knee deep and then running for a distance parallel to the beach.

Stair Workouts

I remember these from when I was about 12 years old at Onslow Athletic Club. They were fun then and I still use them with clients now. These are excellent for developing lower body power and speed and also building cardiovascular fitness. If you are keen to add them into a workout, they are best either at the start of a session in order to develop speed/power or at the end of a session to act as a finisher and really test your endurance. If you are taking the speed/power development approach then ensure you have sufficient rest between sets in order to fully recover to get the maximum benefit from the resistance (gravity). If you are adding them at the end of a workout – I feel for you, they can be brutal. 

Some good steps around Wellington for working out on are: top of the Botanic Gardens up to the Cable Car, Awarua Street train station in Khandallah, and the Prospect Terrace Steps in Johnsonville. I’m sure there are plenty more around Wellington as well – the joys of living on hills! If you know of any others, let me know – always handy to have a couple tucked away for future use.

Playground Workouts

The best thing about playground workouts is that there are usually playgrounds within walking/driving distance of anyone in Wellington. The amount of schools and parks in Wellington makes finding an appropriate playground pretty easy – and they are free to work out in too. There are a heap of ways to utilise playgrounds in order to get a good workout in. The monkey bars that are usually present can be used for chin-ups, hanging leg raises and more. Many have ledges/steps can be used for step- ups or tricep dips. The potential is really only limited by your imagination. For our workout on the weekend we added a kettlebell, TRX and a couple of old tyres and really mixed things up and ended up having a great workout at one of our local schools, much to the bemusement of children playing there.

There are a few precautions to take when taking part in an outdoor workout which are things that you might not consider for an indoor workout. The first of these is footwear. You need to match the footwear to the workout when exercising outdoors. Sometimes no footwear at all may be preferable – when doing a beach workout for example. 

Before you go shoe-less, however, ensure that nothing is going to cut your feet – sweep the area you’ll be working in for glass, sharp rocks and shells. If you are on concrete, ensure that the footwear you are using has sufficient padding to absorb the shock of moving around on a hard surface. Many gym shoes these days have little cushioning and this can take a toll on the feet/ankles if you are using these to run around on concrete for an hour or more – use some sound judgement here and your feet will thank you later!

It probably doesn’t need to be said, but seeing as I got burnt to a crisp out fishing a week ago I am going to say it. Wear sunscreen. Even if you are only planning a 30-minute run and it is cloudy, wear it anyway. The New Zealand sun takes no prisoners. It just isn’t worth the pain and discomfort of having a sunburnt neck for the next week. Enough said about that. A hat and sunglasses are also essentials for working out outside. These will protect your face and eyes from the sun. Also, they will prevent you from getting sore eyes or a headache from squinting throughout your workout. Essential kit for the outdoor exercise session.

Water is another hazard that needs to be taken into account if you are doing a beach workout. If you are going to get a bit adventurous and swim during your workout, ensure that you are not exceeding the limit of your ability and endurance. If there are rough seas, use common sense and modify your workout. If there are lifesavers on duty, then swim between the flags where they can see you clearly. 

Also – do not swim at the end of a workout. Cool off in the water, yes, but be aware that at the end of a workout you will be physically drained (or at least weary) and this will reduce your ability to swim effectively and can lead you to get into trouble in the water – not a good position to be in. Again, common sense should rule here.

Water, water, water. I can’t emphasise this enough. Hydration is key when performing outdoor workouts. On a hot day, it is very easy to get dehydrated, so rehydration is essential between exercises in order to prevent a heat injury such as sunstroke. Also, by rehydrating, you will also improve your ability to complete the exercise session to the best of your ability.

Last but not least, be courteous of others. The above-mentioned spaces are generally speaking public property and available for everyone to use. Ensure that your workouts are not monopolising an area of space for hours on end and preventing someone from accessing that space. If exercising on stairs, ensure that you are not sprinting too close to people walking on them. This can cause people to stumble and fall, especially if they are not expecting someone to come screaming past them at a hundred miles an hour. Be polite and friendly and generally people will respond the same way towards you.

The great outdoors is an awesome place to get a workout in, especially over summer. Don’t get stuck behind your spin bike or cross-trainer all spring and summer. Get out there and enjoy the beautiful country we live in people. If nothing else, you will boost your vitamin D intake for the year!

If you want any guidance on outdoor workouts or have any questions or comments, feel free to email me, message me on Facebook or Instagram.

________________________________________________________________________

I would love to hear what you think about this article.  Feel free to comment or recommend this post to a friend via social media.  It would mean a lot to me.