So that you’ve determined it’s time to start out working?
Absolute best! You’ve arrived on the proper position.
We’ve helped 1000’s of other folks run injury-free and teach for his or her first 5k or marathon, and we’ve put in combination the entirety you want to grasp beneath too!
Right here’s what we’ll duvet in our information to working:
For those who’re focused on beginning a right kind working apply (which you might be, ’motive you’re right here), you might have considered trying to check out our new app! It incorporates a amusing journey that may take you from sitting for your sofa to working a complete 5k – with a variety of benchmarks in between so that you can in finding your groove. No guesswork wanted, simply tie your presentations and apply together with the app.
You’ll be able to sign-up for a unfastened trial proper right here:
Alright, let’s do that factor.
The best way to Run Correctly Level 1: Preliminary Conditioning
Ahead of you even THINK about strapping on a brand new pair of Nike sneakers and going for a run round your community, we wish to get a couple of issues directly:
Your frame must have a base point of health ahead of working turns into a viable choice.
Right here’s why working too early will also be destructive:
- Each time you run, each time you’re taking a step, you set the power of all of your frame weight at the muscle tissues, tendons, and joints to your legs, knees, ankles, toes, and feet.
- If you’re obese and feature fallacious working method, that suggests your joints and tendons are taking an absolute POUNDING for on the other hand many steps you’re taking all over your run: round 6,200 steps in a 5k, 12,200 steps in a 10k, or 50,000+ steps in a marathon.
Your preliminary conditioning for working will heart on 3 issues:
#1) Focal point for your diet. This may can help you drop some pounds which can scale back the impression of working for your tendons and joints.
#2) Energy Educate. We have now training purchasers who again and again injured themselves working till they began a energy coaching apply. After lifting some weights their ligaments grew robust and allowed them to run injury-free.
If you haven’t any thought easy methods to get started a energy coaching apply, give our Newbie Body weight Exercise a take a look at:
Many a Insurrection have used the exercise to springboard their energy coaching adventure.
#3) In spite of everything let’s upload in some task that’s reduced impact:
- Strolling – opt for a pleasing lengthy stroll round your the town, and stay your head up. Benefit from the surroundings.
- Climbing – my non-public favourite: get out and spot the arena!
- Cycling – simple for your joints, will get you transferring.
- Swimming – very low impression because the water holds you up.
- Elliptical – even supposing I’m no longer keen on spending all afternoon in a fitness center on a treadmill, that is the easier choice because it eliminates the chance for joint impression.
Take a look at 40 Techniques to Workout With out Figuring out It for amusing actions to stay your frame transferring!
To Recap: energy teach, scale back your calorie intake, and start a low impression task – increase your basis to prep your frame for working. The fewer weight your frame has to hold round, the fewer paintings your legs and joints must do, the fewer most likely you’ll be to break your joints and/or injure your self.
Now that you’ve got a forged basis and also you’re in a position to start out working, you’ll be able to transfer directly to the next move.
For those who don’t know the place to start out on converting your nutrition, or have had hassle with it previously, I were given you.
We created the Nerd Health Vitamin cheat sheet that can assist you get going. It’s a level-up gadget designed so that you can undertake new wholesome behavior, that may stick, via slowly progressing you from a amateur to knowledgeable.
For those who’ve had hassle in the past, most likely it’s since you modified an excessive amount of too temporarily.
Wish to test it out? You’ll be able to snatch it without spending a dime whilst you sign up for the Riot within the field beneath!
Obtain our unfastened weight reduction information
THE NERD FITNESS DIET: 10 Ranges to Alternate Your Existence
- Apply our 10-level diet gadget at your individual tempo
- What you want to learn about weight reduction and wholesome consuming
- 3 Easy laws we apply each day to stick on the right track
The best way to Run Correctly Level 2: Heat-Ups for Operating
Ahead of you’re taking your first stride as a runner, you want to be correctly warmed up.
When the general public bring to mind warming up, they most probably bring to mind status there and doing a little static stretching for 10 mins…you realize, to you’ll want to don’t get injured!
Incorrect! Fail! Stretching ahead of working can in truth build up your possibility of damage.
As an alternative, take a look at a dynamic warm-up – get your frame correctly warmed up and ready for the trials of working.
Let’s set you up with a couple of other choices:
#1) A running-specific warm-up video from my buddy Jason over at Energy Operating, who you’ll see in additional movies beneath:
#2) Trainer Staci supplying you with a handy guide a rough collection to check out out:
#3) You’ll be able to additionally take a look at our put up “The best way to Heat Up Correctly” for extra strikes and guidelines.
Identical to with energy coaching, when you don’t have time to heat up, you don’t have time to run.
Lower the run brief if you want to, however no longer the warm-up!
The best way to Run Correctly Level 3: Proper Operating Method
For those who don’t discover ways to run appropriately, you’re doomed to increase an overuse damage and that’s going to negate the entire explanation why you began working within the first position!
Because of this your working shape is so rattling the most important: whilst you run, you’re hanging masses of kilos of power for your joints and ligaments with every bounding step down the street. That is then repeated 1000’s of instances over the route of coaching and a race.
No marvel just about each runner has heaps of reports of accidents they’ve needed to take care of. It may be a brutal task that may wreak havoc even with excellent working mechanics.
With deficient working mechanics, the effects are compounded.
- No longer the GOOD more or less “compounded” like compound hobby, which you realized in 2d grade with the tale about beginning with 1 penny an afternoon and doubling it for 30 days.
- The BAD more or less “compounded” like plantar fasciitis and tension fractures and sore IT bands and torn ligaments and loopy soreness at all times.
You already know, painful stuff…
We don’t need that.
Be sure to apply the beneath 5 steps:
1) LEAN FROM YOUR ANKLES
Lean out of your ankles, and stay a directly line out of your ankle, via your butt, and as much as your head. For those who’re status nonetheless with this slight ahead lean, you must really feel such as you’re about to fall ahead.
Simply don’t in truth fall ahead.
While you get started working, gravity will assist stay you progressing ahead. A right kind lean from the ankles helps to keep your frame in alignment and lots your muscle tissues correctly and successfully.
2) INCREASE YOUR CADENCE
Cadence is your stride price, or the collection of steps you’re taking in line with minute. It’s going to most probably appear bizarre to start with, however you’re hanging much less tension for your legs with shorter foot moves.
Your cadence must be a minimum of 170-190 steps in line with minute whilst you’re working at a very easy, conversational tempo. It’s going to most probably build up when you get started working quicker—that’s standard.
“Steve, what the hell do I do with “170-190 steps in line with minute?”
Nice query. Move to Spotify and search for 170-190BPM playlists, like those which I discovered right here:
No longer on Spotify? Cool. (However like, why?) To get a cadence, take a look at working to Outkast’s “Hiya Ya” and time your strides to check the beat. That’s the cadence you’re in search of:
Analysis has proven that expanding your cadence and taking extra steps (round 180 in line with minute) supplies most of the identical advantages of barefoot working:
- Much less impression surprise that is going up your legs.
- Progressed working financial system (or your potency, because of this you’ll run quicker with much less effort!).
- Diminished likelihood of damage.
You’ll really feel such as you’re taking far more steps than standard – that suggests you almost certainly had deficient shape ahead of and now you’re solving it!
In case your legs get to the purpose the place they’re going this speedy, let me know:
3) FOOT STRIKE AT THE RIGHT TIME
When your foot comes down and makes touch with the bottom, it must be beneath your frame, no longer in entrance of it.
Mixed with a handy guide a rough cadence and a slight ahead lean out of your ankles, you’ll be distributing impression surprise lightly—and successfully.
This side of working shape is frequently disregarded via starting runners.
As an alternative of specializing in the place the foot is touchdown in terms of the remainder of the frame, they center of attention an excessive amount of on working on their forefoot. For those who don’t land in the appropriate position first, a midfoot or forefoot strike will simplest do extra harm.
As you’re working, a excellent psychological cue is to assume that you just’re simply “hanging your foot down” in a directly line beneath your frame.
There’s no attaining or stretching your leg out in entrance of you.
Training this psychological cue can have your leg touching down nearly precisely beneath your heart of mass, distributing your weight lightly and safely.
4) LAND ON YOUR MIDFOOT
Whilst no longer as essential as touchdown beneath your heart of mass, turning into a mid-foot striker has a bunch of advantages.
It allow you to steer clear of numerous accidents via soaking up impression surprise and combating a critical heel placing working stride.
Heel-striking can’t be completely blamed for accidents and classified “unhealthy.”
Even elite athletes heel strike once they run races! It’s no longer completely unhealthy— particularly when you’re hanging weight down for your foot simply after you heel strike, as an alternative of without delay at the heel.
What you must center of attention on is having a better cadence, touchdown beneath your frame, and no longer aggressively heel placing.
Attempt to land along with your foot flat at the flooring, as an alternative of along with your feet angled upwards.
5) SYMMETRICAL ARM SWINGS
No one desires to take a look at you working when you’re flailing your palms wildly in all places like Elaine dancing from Seinfeld.
A great arm swing has your arm bent at about 90 levels and a front-to-back swing (no longer side-to-side).
Believe a fake line that is going down your mid-line or heart of your frame. While you run, your palms must no longer pass over this imaginary line.
Cup your palms loosely in combination (no clenched fists!) and if you wish to use your palms for momentum, pump your elbows, no longer your palms.
While you incorporate those adjustments into your working shape, you’ll really feel much more comfy and your damage possibility goes to plummet.
For additonal credit score, learn how to run softly and quietly.
Foot stomping isn’t allowed and will get increasingly tough as you way 180 steps in line with minute.
A couple of different issues you need to remember:
- Stay a tall again, chest up. No slouching.
- Glance 30-50 meters in entrance of you – no longer head down taking a look at your feet.
Each are simple cues to stay an athletic posture and excellent working shape.
Return via and browse this phase a couple of extra instances. We are aware of it’s a LOT to consider whilst working, however it’s extremely essential.
For those who get a possibility, have any individual movie you working, after which watch your tape again to peer the way you’re doing.
I must observe that we offer shape exams to our training purchasers. Thru our superior app, you’ll be able to document a video of your working shape or workout method and ship it proper on your trainer! That approach you’ll be able to know your working and coaching safely and appropriately!
The best way to Run Correctly Level 4: Stroll Ahead of You Run
Beginning a working apply will also be daunting.
That’s why I in truth counsel strolling first. I discussed previous that strolling can assist construct the root of a perfect working apply.
While you’re comfy transferring slightly bit, a perfect strategy to in truth get started working is to change between a brisk stroll and a jog. This allow you to increase some energy so you’ll be able to run at a extra consistent tempo.
Take a look at the next 5 steps to start out your working apply:
- Get comfy strolling for 20 mins. That’s it. Walk round your community a couple of instances every week, till it is a cake-walk.
- Bump it as much as half-hour. After 20 mins isn’t any downside, take it to the following point for a 30-minute stroll. As soon as you’ll be able to maintain this effective, we will be able to get started selecting up the tempo.
- Get started run/strolling. Stroll as you’ve gotten been for 10 mins. Then, select up the tempo for a mild jog for a minute (or 30 seconds if that is too difficult). Give your self a pair extra mins of strolling (or longer) ahead of you get started jogging once more. Do that for roughly 10 mins, then stroll generally for the final 10 mins. You’ll nonetheless are available in at half-hour on your workout.
- Now, run for longer. While you’re comfy conserving a one-minute jog, let’s take it up a notch. We’ll nonetheless have you ever heat up for 10 mins of strolling, however whilst you jog, take a look at going for a minute and a part. If this turns out simple, opt for 2 mins! Trade to a slower stroll every time you want to catch your breath.
- Ahead of you are aware of it, you are going to be a runner. As you extend your jogging time, decrease the period of time you stroll. At this level, you’re principally working with some brief strolling breaks. Which is ok! That is how other folks begin to run and plenty of proceed to change between strolling and jogging endlessly. Although you get to the level of working races, there’s not anything improper with taking some strolling breaks. You do you.
Alright, we’ve mentioned method, plus some guidelines for purchasing up and working.
On the other hand, I do know you’re gonna ask, so let’s speak about what kicks you must rock.
Which Sneakers Are Best possible for Operating?
There are 4 parts to search for in any shoe.
If the shoe doesn’t meet those 4 standards, then your foot goes to be compromised.
A excellent shoe for working has:
- Minimum “heel drop:” a decrease heel-toe top distinction.
- A large toe field that permits your foot to unfold because it lands at the flooring with every step.
- A pliable backside that permits your feet to bend to a complete 90 levels of flexion as you step.
- One thing to connect it to your ankle house.
Let’s take a look at every in a bit of extra element:
1. Minimum heel-toe top distinction (aka “drop”). When your shoe raises your heel upper than your forefoot (aka “heel raise”), your ankle and decrease leg are being situated in a reasonably shortened place for the length that you just’re dressed in the sneakers.
When your leg muscle tissues are thrown right into a reasonably unnatural place, it way the mobility of your ankle will endure… and this may increasingly prohibit all varieties of issues together with your working gait.
This doesn’t simply imply prime heels both…even supposing working in heels is ridiculous.
This comprises maximum common sneakers that experience a cumbersome heel and decrease toe. In lots of sneakers, you’ll see this distinction between heel and forefoot known as a “drop,” so “zero-drop” sneakers are sneakers the place heel and forefoot are on the identical top.
Take a look at to peer what your present sneakers weigh, and every time you purchase a brand new pair of trainers, paintings your approach in opposition to increasingly minimum sneakers – down to ten oz. or so (which might qualify them as “minimalist shoe” in our e-book).
Our recommendation can be not to move too a ways beneath 7-8 oz.
The large query: “Will have to I be doing barefoot working?” – Every so often, and with right kind shape, SURE. However don’t simply placed on a couple of Vibram 5 Finger toe sneakers and move run a 5k on concrete the next day to come. That’s a recipe for crisis.
2. A large toe field that permits your foot to unfold because it lands at the flooring with every step. With every step you’re taking, your foot in truth spreads wider upon touchdown. That is unattainable on your foot to do when it’s in a shoe this is too slim.
If the toe field isn’t a minimum of as vast as your foot whilst you’re status for your foot, whilst it’s bearing your weight, that’s an issue on your foot. Know that as your foot turns into extra ‘herbal’ it’s conceivable it is going to it will widen additional, because the muscle tissues and bones reposition themselves.
Ft stuffed right into a shoe is like hanging a leash on Sonic the Hedgehog: they need to be unfastened!
3. A pliable backside that permits your feet to bend absolutely as you step. Your nice toe is supposed to flex to 90 levels as you progress in the course of the gait cycle. See beneath:
In case your shoe does no longer permit this because of a difficult sole, your toes gained’t be capable of transfer as properly, and the cushy tissues of your foot gets weaker from no longer getting used absolutely.
PLUS, whilst you aren’t flexing your giant toe frequently, your frame will begin to lose the facility to make use of that joint absolutely. This can result in all varieties of issues. Doh!
4. It’s strapped on your foot. If the shoe isn’t strapped round your ankle, your feet are going to snatch on the shoe to stay it on with each step you’re taking. This makes a few of your foot bones push down and a few of your foot bones raise up.
That shift way you convert the quantity of forces on every bone. Through the years, this can result in tension fractures and tissue accidents.
Take a look at the video beneath from motion specialist Kelly Starrett:
For every level above, this isn’t an “all or not anything” state of affairs. Very similar to your diet, do the most productive you’ll be able to when you’ll be able to, and paintings your approach into working with a minimalist shoe.
If you wish to be told extra about right kind shoes, you’ll want to take a look at “A Nerd’s Information to Wholesome Ft,” written via Kate Galliett of FitForRealLife.com.
Finally, if you wish to be told extra about some great benefits of ditching your sneakers altogether, you’ll be able to take a look at our article “Is Barefoot Operating Actually Higher for You?”
The place Can I Opt for a Run? What’s the Best possible Floor to Run On?
For essentially the most phase, it doesn’t actually topic what floor you run on in case your shape is excellent and also you’re resting sufficient to get well between your workout routines.
However every floor does have an effect on your frame in several tactics, so that you must know the professionals and cons of every one.
#1) Asphalt (highway)
Other folks had been working at the roads since they had been first paved over 100 years in the past. The general public run solely at the roads since they’re the commonest floor that’s to be had for working.
There’s not anything inherently improper with highway working. It’s strong and has a somewhat predictable floor so you almost certainly gained’t twist an ankle.
So long as you’re fending off automobiles and working AGAINST the waft of site visitors (so you’ll be able to see drawing near automobiles) you’ll be protected.
The chance of roads comes whilst you run at the identical aspect of the street at all times.
The downside lies with the street’s slope.
For drainage causes, each highway has a slight slope towards the curb. For those who’re all the time working towards the waft of site visitors your left leg goes to be reasonably not up to your proper. The answer is to modify aspects of the street, however provided that site visitors prerequisites permit.
#2) Concrete (maximum sidewalks)
Maximum sidewalks are fabricated from concrete, no longer asphalt, and are in truth so much tougher than the street itself. This isn’t essentially a disadvantage, however you are going to be experiencing extra impression forces on concrete than the street. For those who do numerous working at the sidewalk, be certain that your shape is as excellent as it may be!
#3) Grass (fields)
Except the grass could be very hard-packed and easy, I don’t counsel working on it for an extended time period. Grass could be very cushy so that you gained’t be sending jarring impression forces up via your legs like concrete, however the asymmetric floor goes to get a divorce your stride and it is advisable tweak your ankle or a muscle to your foot.
Some grass is superb to run on, despite the fact that. The tougher and smoother it’s, the easier it’s for working…like a golfing route.
#4) Grime or overwhelmed gravel trails
Clean grime or overwhelmed gravel (very effective— no longer giant chunks of gravel you in finding in some driveways!) are one of the very best working surfaces. Just like the demanding grass floor of a golfing route, grime and overwhelmed gravel trails be offering the similar impact-dissipating qualities whilst nonetheless protecting company footing. It’s the most productive of each worlds.
You’ll in finding a lot of these trails at higher parks with strolling paths or in nationwide/state parks with well-maintained trails.
#5) Unmarried-track trails
Assume sharp turns, rocks, roots, circulate crossings, hills, and the rest Mom Nature can throw at you. In a phrase: FUN.
Those trails are generally slim and stuffed with hindrances. The hills, course adjustments, and abnormal surfaces will drive you to make use of numerous stabilizing muscle tissues to your decrease legs. This might be excellent for constructing energy.
Discovered at maximum native prime faculties and faculties, a 400-meter outside tune supplies a perfect coaching position for workout routines. However that’s what they’re for: workout routines. No longer each day working!
The outside is forgiving like hard-packed grime or an excessively company golfing route. However whilst the skin is superb, the turns are what makes a tune no longer perfect for on a regular basis coaching. Through doing your whole working on a tune, you’re repeatedly turning left and surroundings your self up for muscle imbalances.
You’re working someplace the place the turns are various so that you disclose your self to other stresses as an alternative of the similar factor over and over. That’s how overuse accidents occur. Tracks are for quicker workout routines, no longer simple distance runs.
WHAT SURFACE SHOULD YOU RUN ON?
Your coaching would preferably be a mix of all the surfaces which are to be had to you. Exposing your frame to as a lot selection as conceivable provides you with a greater likelihood at combating damage because you’re no longer doing the similar factor over and over.
The few varieties of working surfaces that lend themselves to extra common coaching are:
- Clean grime trails
- Beaten gravel paths
- Arduous-packed grass (like a golfing fairway).
The footing is bound and the skin isn’t too cushy or company.
Restrict your working on concrete and technical trails on account of the damage possibility. Maximum sidewalks are created from concrete and are extremely demanding. Throw a tennis ball on one to peer for your self—it’ll shoot proper up into the air on account of the returned power. Those self same forces are being returned into your legs whilst you run on them.
Technical trails provide a unique problem: roots, streams, rocks, and asymmetric terrain.
A excellent technique to make use of when deciding the place to run is to determine how your frame feels.
For those who’re sore or have a young muscle, run on a softer floor. A dust path or well-manicured box will allow you to get well higher than the roads.
However when you’re doing a exercise, you need to steer clear of technical trails or concrete sidewalks. Select the tune, a transparent grime path, or a highway with out a critical camber.
Will Operating Lend a hand Me Lose Weight? (Make Certain You Like Operating!)
When other folks inform me they’re going to start out a working regimen, I all the time ask: “Nice! Do you revel in working?”
If the solution is “No, no longer actually” then I’d say, “Attention-grabbing. Then….why working?”
The general public assume working = weight reduction. For those who’re emblem new to well being and health, and also you’re seeking to drop some pounds, you’re in all probability beaten at what you must get started with and the way you must teach.
So let’s resolution the query “will working assist me drop some pounds?”
Operating will allow you to drop some pounds when you do two issues:
- You run constantly.
- You repair your nutrition.
Operating gained’t allow you to drop some pounds when you do two issues:
- You run constantly.
- You don’t repair your nutrition.
As horny as it’s to assume that simply going for a run will allow you to drop some pounds, the knowledge doesn’t again it up. Time Mag rightly pointed this out years in the past, and were given yelled at for telling the reality, that workout on my own gained’t make you drop some pounds.
I imagine that to be very true when workout is simplest steady-speed aerobic.
In truth, many of us acquire weight after beginning an workout regimen and get totally demoralized.
As we are saying right here at Nerd Health, you’ll be able to’t outrun your fork, and diet is 90% of the combat.
For those who opt for a mile run after which stuff your face with additional energy “since you earned it,” you’re going to realize weight.
It’s no longer as a result of you’ve gotten a gradual metabolism, I promise. It’s as a result of you’re eating too many energy.
It is a commonplace mistake: no longer solving your diet when you’re working for weight reduction!
If this had been a film, diet can be Tom Cruise in Undertaking: Unimaginable and workout is that humorous sidekick who is helping Tom. Let’s be actual right here, Tom is doing all the heavy lifting to make that film what it’s.
Whilst workout is essential for well being, it doesn’t need to be working. It can come from actions you DO revel in:
Now, when you resolution the query “do you even like working?” with one thing like:
- “Sure! I like working.”
- “I love period coaching and sprints.”
- “I don’t find it irresistible, however I wish to entire it for a health take a look at.”
- “I’m working a 5k for charity/paintings and need to do properly.”
- “No longer but, however I believe I may…”
- “I love how I think AFTER a run.”
…then we will be able to proceed the dialog!
The easiest position to proceed the dialog?
Our new app! We have now an journey that takes all of the knowledge on this information and gives it with actionable steps (hehe) so that you can stand up and working. Not more “am I doing it proper?” simply apply the app and know you’re coaching appropriately.
You’ll be able to sign-up for a unfastened trial proper right here:
How Do I Get started Operating? (Subsequent Steps)
While you get comfy working round your community or park, you’ll be able to get started excited about taking it to the following point.
Have you ever ever thought of working a race? They may be able to be numerous amusing!
Right here’s a clip from a race years in the past the place I dressed up like a Caveman with 20 of my buddies and raised 1000’s of greenbacks for children with most cancers to visit summer season camp!
If you wish to discover ways to get began, you’ll want to take a look at our article “Sofa to 5K.” We duvet the preferred program and provides our tackle working your first race.
Simply you’ll want to don’t make those 5k errors:
If you need much more steerage on long-distance working, I’ll level you once more to my friend Jason Fitzgerald’s glorious website Energy Operating. I succeed in out to Jason every time I want recommendation on right kind working (together with the ideas discovered on this put up).
You’ll be able to additionally take a look at this interview I did with Jason, the place we talk about working, right kind nutrition, and Celebrity Wars.
There’s some overlap…
Alright, I believe you’re in a position to lace up and head out the door!
Need slightly extra assist getting going? A slight nudge to get you out of the door?
Listed here are my most sensible suggestions for subsequent steps:
#1) We have now a host of NF Training purchasers that like to get outdoor and run! If you need step by step steerage on easy methods to drop some pounds, devour higher, and learn how to run correctly, take a look at our killer 1-on-1 training program:
#2) If you want a cause to “stand up and run” take a look at NF Adventure. Our amusing habit-building app is helping you workout extra continuously, devour more fit, and point up your lifestyles (actually).
Take a look at your unfastened trial proper right here:
#3) Sign up for the Riot! We want excellent other folks such as you in our neighborhood, the Nerd Health Riot.
Enroll within the field beneath to enlist and get the Nerd Health Starter Package, together with the 15 health errors you don’t need to make and our information to probably the greatest nutrition and why it really works
Get Your FREE Nerd Health Useful resource Package
- 15 Health traps you must steer clear of
- Complete novice’s information to Paleo nutrition
- BONUS: The best way to point up your lifestyles and be the hero of your individual tale
Now, your flip!
Are you an avid runner?
Do you’ve gotten any guidelines for Rebels simply lacing up?
Or are you favor me, and simplest run when one thing is chasing you?
Tell us within the feedback!
PS: Don’t omit to take a look at the remainder of our working content material!
Photograph Supply: Guy on Grime Highway, Asphalt, Sidewalk, Grass Box, Gravel Path, Climbing Path, Monitor, Flash, Supply, Decathlon, Fireman, Sonic, My Slowest Good friend, Kristina Alexanderson: Lego in Shoe, Runner
GIF Supply: Liam “Why”, Homer working, Undertaking Unimaginable, Parks and Rec, Homer Clinic, Eric Clinic, Elaine, Canine Golfing Direction, Path Operating, Strolling Guy.