This challenge is based on famous Cooper test.
Many of us must remember the Cooper test, familiar from school, entrance exams (police, border, fire department, or the Defense Forces, which once made iron and blood taste in our mouths. The test is widely used worldwide and is certainly familiar to many through it. However, we have shifted our challenge from the running track to the different terrain.
Let's go to the woods and find yourself a trail.
About Cooper test
The original Cooper test, is a physical fitness test and designed for US military use by DR. Kenneth Cooper in 1968. Originally, the point of the test is to run as far as possible within 12 minutes on a running track. The test is meant to measure the condition of the person taking it and therefore it is supposed to be run at a steady pace instead of sprints and fast running. The outcome is based on the distance the test person ran, their age and their sex.
The results can correlate with VO2 Max.
Today the test is used widely in military organizations, amateur and professional athletic teams, law enforcement agencies (police, fire departments) and public schools and universities worldwide.
The Cooper philosophy, “It is easier to maintain good health through proper exercise, diet, and emotional balance than to regain it once it is lost.”
Rules of this new challenge:
Go to the woods, set yourself a running trail. You have 12 minutes to run as fast and as far as possible. About the running environment: You only compete against yourself and your results will be determined by your route choice. You can start with a easier trail to run and raise the difficult level by choosing a more hilly and challenging path in the future. This is a motivating and great way to start developing fitness, because there is endless amount of tracks to conquer, just use your imagination.
Head out and find a rocky, root-filled, twisty or otherwise technical section on a trail. Start easy and start building your cardio up. The stiffer you are, the more trouble you'll find yourself in. As you become more proficient, increase the speed. We also recommend focusing on the same route before moving to other trail.
This is because we want you to get comfortable first with the trail where you start, it will help you to react quickly to all types of terrains that you might not be used to, and this will allow you to learn keep your feet under your body, which is optimal for balance.
- You only need 12 min for this challenge in a week.
- Environment and the impact of nature on your performance. (Try it and believe it!) You will be amazed how good it feels to run this test in the woods. You will gain another tool for your Cardio health.
- Your body has a lot to gain from trail running. This environment is so different for your body than the basic track.
- Environmental effects, you’ll gain: Core strength, intrinsic muscle strength, balance and agility.
- High quality air!
- Trail running, trains you to keep your head up, eyes ahead, and mind active.
- Take a mental break. It's time to connect with nature in a meaningful, relaxing way, forget your hectic life and responsibilities and hit the trails.
Break Free Of Your Monotony!
If you don’t enjoy the exercise you’re doing, you won’t stick with it! Simple is that. If you are not a runner lover and you don't enjoy running around the track or on the treadmill, you won’t be able to sustain a long-term workout plan regarding to running. This Trail running gives you an opportunity to try something new and experience the joys of running. Find the right trails, and you can run them over and over and never get tired of them!
The human body is designed to be energy efficient and therefore it always wants to get away from demanding and challenging exercises with ease. You always need some kind of motivation (inner- or outside-motivation) to challenge yourself to do things that are more demanding than your favorite stuff. Many of us carry out familiar and safe exercises that we are used to do always and exercises that we now that we are good of doing. Instead of doing your routine workouts in the gym or elsewhere, we should be focusing on the exercises that we are not good at. We want to develop our weaknesses and become better in every possible way. Now is the time to break this monotonous habit. Hop out of your comfort zone and take on the challenge!
Be K e h o x!
We make all members of the community better, through, passion, lifestyle and innovation of movement.
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And challenge your friends! Have a good one and enjoy the nature!
- First trail tackled for 12min and 2,74km.
- Kenneth H. Cooper, MD, MPH. Full Bio. [https://cooperaerobics.com/About/Our-Leaders/Kenneth-H-Cooper,-MD,-MPH-Full-Bio.aspx].
- Building balance, Strength and agility, Runnersworld. 2010. [https://www.runnersworld.com/trail-running/a20802794/balance-training-for-trail-running/].
- Björklund, G., Swarén, M., Born, D. P., & Stöggl, T. (2019). Biomechanical Adaptations and Performance Indicators in Short Trail Running.Frontiers in physiology,10, 506. [https://doi.org/10.3389/fphys.2019.00506].