No gym membership.
No personal trainer.
No strict diet.
No running every day.

My Regular Exercise

Here are the details of my regular exercise routine – a 5-mile run on the treadmill. It took me a long time to figure out what works best for me, and reaching this level of fitness wasn’t easy. But once you get here, the level of satisfaction is incredible.

I usually start my run about four hours after my last meal. Before running, I hydrate with 2–3 glasses of water – not all at once, but gradually. I also step on the scale beforehand to see if I’m carrying any extra weight that day. Even one extra pound can make the beginning of the run noticeably harder.

Before I start, I stretch my calves to warm up. Then I set the treadmill incline between 1.5–2.0. Running at 0 incline is more like running on a hard surface. A slight incline helps protect my knees and adds a bit of resistance.

For the warm-up, I begin at 5.0–5.2 mph. My optimal running pace is around 6.1–6.2 mph. I gradually increase the speed and usually reach my target pace by 1.5–1.7 miles, then maintain it for the rest of the run.

During the run, I pay close attention to how my body feels. Sometimes my muscles need more time to warm up, especially my left Achilles, which can bother me for the entire 5 miles. If I feel a muscle strain coming on, I slow down or stop. Ignoring pain can lead to a real injury. Everyone’s body responds differently, so listening to your own limits is critical.

I also monitor my heart rate using my Garmin Forerunner 965. I check my performance data regularly, I share results here: https://runningcardio.com/training/. If my heart rate gets too high, I reduce the speed to stay within a safe range.

After I finish, I do a more thorough stretching session. In addition to my calves, I stretch my quadriceps and hamstrings to help with recovery and mobility.

My Maintenance Routine

On the off days and sometimes even on the same day I can do the following activities. For me, staying fit isn’t about workouts, it’s about living actively:

  • Hiking (3–5 miles on average)
  • Biking (non-electric, around 15 miles)
  • Kayaking (2–3 miles)
  • Fishing
  • Walking
  • Playing pickleball (about 2 hours)
  • Downhill skiing (any level mountain)
  • Cross country skiing
  • Swimming
  • Sailing
  • Boating

In addition to these activities, I handle all housework, repairs, lawn care, and snow removal. I also maintain three cars, three trailers, a motorboat, three bikes, and three kayaks.
 My garage is full – but so is my energy.

How I Got Here

It didn’t happen overnight. I started endurance running a long time ago but wasn’t able to achieve much. After I read the book (by Peter Attia, Outlive: The Science and Art of Longevity) that my wife bought for me, I realized that adding just a little more time to every session made a huge difference and changed everything.

With that small adjustment, my endurance grew, my recovery improved, and my motivation to stay active came naturally.

Now, I don’t train to compete, I train to live. To have the strength and stamina for whatever I want to do: a long hike, a ski trip, or simply keeping up with life’s demands.

That’s what Running Cardio means to me – not a routine, but a rhythm that keeps life moving forward.