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Fall into Fitness: September 9-October 20, 2024

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You’ve got 30 minutes. What’s your workout?

You could run; it always boosts your mood.

You could strength train; those lovely muscles aren’t going to maintain themselves, amiright?

You could give some TLC to your hip flexors, which are wound up tighter than a freshman on her first day high school.

Or you could Fall into Fitness and do all three, no prob.

Every workout in this six-week program focuses on the three key pieces of complete fitness: cardio, strength, and mobility.

Every day, you’ll have two components to your workout that are either described in detail (cardio) or demonstrated over video (strength + mobility).

Each complete workout is offered at two levels: 30 or 60 minutes.  So whether you’re falling back into fitness after months away (no judgment!)  or ready to fall deeper into your well-carved routine, this program fits with your schedule and fitness level.

What’s more, you can opt into a 42-day Strength + Mobility Streak, ten daily minutes focused on building healthier bones, stronger muscles and more fluid joints; the streak videos are conveniently folded into the daily schedule so your workouts are streamlined and efficient.

In six weeks, your body will feel stronger, fitter, less prone to injury, and more connected—and you’ll be primed for any adventure you happen to fall into.

Program runs September 9-October 20

To register, select size of Sweatpants and Wrightsock socks.

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Prefer no swag? International athlete? Please follow these instructions:

1. On the sock size, pick no swag.
2. On the sweatshirt size, pick no swag. On the color, pick no swag.
3. At checkout, use code FALL40 to bring the price down to $79.

$119.00

Wrightsock Racer Single Layer Double Tab

Choose between medium (women's size 6.5-9) and large (women's size 9-11).

Clear selection

Fall Into Fitness Sweatpants

Women's (not unisex) sizes XS-4XL; Size chart

Clear selection

Out of stock

The Details

ALL-LEVELS TRAINING PROGRAM

The two-level, six-week program (September 9-October 20) is designed to help every level of runner, walker, and athlete focus on strength, cardio, and mobility. You can pick between 30ish minutes/5-6 days a week or 60ish minutes/5-6 days a week. (And switch it up based on your energy!)

A FAB SWAG BAG

Fall into Fitness swag includes an exclusive pair of cozy sweatpants with an AMR version of the program logo; a pair of Wrightsocks Racer Single Layer Double Tab; a sleeve of GU Energy Chews; a tube of GU Hydration Tabs; and a sample of SweatX Laundry Detergent. (Over $55 worth of swag!)

STRENGTH + MOBILITY STREAK

For 42 days, we challenge you to complete a ten-minute circuit: either strength or mobility. You’ll receive seven, accessible ten-minute videos—one for each day of the week—that treat your body to things we often neglect when time gets crunched. Streak for six weeks straight, and you’ll receive a bonus surprise at the end!

COMPLETE FITNESS PACKAGE

To stay strong, injury-free, and athletic no matter your age, mobility and strength deserve as much focus in your workout routine as running [or walking or cycling] does. With 10 brand new strength + mobility videos and detailed cardio workouts, Fall Into Fitness makes it easy to regularly hit the fitness trifecta.

EXPERT GUIDANCE

Kristen Gerlach, PT, Ph.D., a 49-time (and counting!) marathoner, running-focused physical therapist in Edina, Minnesota, and mother of four, used her expertise to to design the mobility and strength circuits; and will drop in for two live Q + As during the program to answer your individual questions about mobility, fitness tests, and anything else on your mind.

THEMED CONTESTS

We can’t create—or condone—a program that doesn’t have a handful of unique contests, runs and walks that emphasize joy, and other ways to combine fun + movement. Of course, none of the contests focus on speed, distance, or any kind of numbers.

A COMPLETE FITNESS PACKAGE

Workouts contain these three elements:

YOU’LL FALL FOR THIS SWAG!

Fall into Fitness swag includes an exclusive pair of cozy sweatpants with an AMR version of the program logo; a pair of Wrightsocks Racer Single Layer Double Tab; a sleeve of GU Energy Chews; a tube of GU Hydration Tabs; and a sample of SweatX Laundry Detergent. (Over $55 worth of swag!)

 

PROGRAM QUESTIONS + ANSWERS

Every workout has two of elements: cardio, strength, and mobility. Three days a week, you’ll start with mobility moves (10 minutes), then complete a strength circuit (20-40 minutes). The other three days a week, you’ll begin with a ten-minute strength snack, then head into a cardio workout (20-40 minutes).

The ten-minute mobility moves and strength snack contribute to your 42-day streak, so on days that are packed from sunup to sundown, you can squeeze in ten minutes and know that you’ve done something great for your body.

CARDIO: can be done running, walking, or on any piece of cross-training equipment (a bike, an elliptical, a rower, etc.). The workouts are a mix of easy sessions, intervals, pickups, and other variations.

STRENGTH: can be done at home; you’ll need a set of dumbbells (anywhere from 5-20 pounds, depending on your level); a chair; and a step. For weights, you can also use filled gallons of water, which weigh about 8 pounds each.

MOBILITY: can also be done at home; you’ll a 36″ inch foam roller, which you can find at Target, Wal-Mart or here on Amazon.

The strength and mobility workouts have videos for you to follow along.

You can pick from one of three tracks: 30ish minutes/5-6 days a week; 45ish minutes/5-6 days a week; or 60ish minutes/5-6 days a week. You can easily change your track depending on your energy and schedule.

All workouts will have mobility, strength, and cardio, so no matter what track you pick, you’ll be working on all three components of your fitness.

Here’s a sample week; the workouts are explained fully in the program. (Here’s a PDF of the sample week as well.)

Absolutely! Walking is great. You can easily walk for every cardio portion of the workouts.

Glad you asked!

The four fitness tests are:

  1. Single leg squat
  2. Push-ups
  3. Balance
  4. One-mile run, run/walk, or walk

We picked these four tests because they represent lower body strength; upper body strength; balance + proprioception; and cardiovascular fitness. All are  integral components of running—or any other athletic pursuit, really—as well as injury prevention and fluid daily living.

First things first: these are 100% optional. You don’t have to do any of them to have success in Fall into Fitness.

If  you do want to participate, we have a video, made with Dr. Sarah Zimmer, DPT, that walks you through proper form, modifications, and how to test yourself. Note the modifications: we offer plenty of modifications so you can absolutely start where you are right now, and build from there. (Read: we’re not expecting 10 perfect push-ups at the start!)

There are three opportunities for testing: pre-program (or the first week); halfway through the program; and right after the program.

Cardio: If you’re not running, if you have a bike, elliptical or a piece of cardio equipment at the gym or home you like, you
 can use that for the cardio workouts. That said, you can also walk or hike outside for the cardio workouts.

Strength: We will use dumbbells and a heavy resistance band in the workouts. We have linked to recommended products in Amazon, or you can easily find these at a local store. You can use weights anywhere from 5-25 pounds, depending on your fitness level, and you can easily sub household objects like gallons of water for heavier weights.

Mobility: We’ll use a 36″ inch foam roller, which you can find at Target, Wal-Mart or here on Amazon.

If you have a shorter foam roller—the typical size is about 12″—it can work for most of the moves we’ll demonstrate.

While the program officially kicks off Monday, September 9, you are totally fine if you join late. You can start your Strength + Mobility streak on the day you begin, and carry on for 42 days. (We’ll keep the communication coming and Facebook page open for at least a week after the program ends.)

Absolutely! We want you to stay on the training program so you have your best race possible AND we’d love for you to join us in Fall into Fitness.

We’d recommend you use your training program for the running portion. From Fall into Fitness, you can use the mobility + strength streak, fitness tests, and soak up the community momentum that comes with these engaging programs.

Lucky you: You’ve got two training programs!

We’d recommend integrating the fitness tests, strength, and mobility portions of Fall into Fitness, and then picking whatever cardio feels right for you that day.

Yes! We heard your request and have created a no-swag option for anybody.

Here’s how to register for the no-swag option:

1. On the sock size, pick no-swag.
2. On the sweatpants size, pick no-swag.

Then use code FALL33 when you check out between August 19-22, and it will bring the price down to $66. After August 22, use code FALL30 when you check out to bring the price to $79.

No! International athletes, you can now pick the no-swag option and participate in the program!

Here’s how to register for the no-swag option:

1. On the sock size, pick no-swag.
2. On the sweatpants size, pick no-swag.

Then use code FALL33 when you check out between August 19-22, and it will bring the price down to $66. After August 22, use code FALL30 when you check out to bring the price to $79.

Packages will ship in late September.

Yes: Domestic shipping is included in the registration fee.

Due to myriad ongoing postal issues, we are no longer able to ship orders to countries other than the U.S. If you live elsewhere, we’d still love to have you join us. Please use the no-swag option. (See above.)

SOCK + SWEATSHIRT DETAILS

Made a super soft cotton/poly blend, these sweatpants are perfect for warding off the post-workout chill, running Saturday errands, or slipping into after a long day at the office. The AMR logo with a simple take on fall is over the left front.

Available in sizes XS-4XL. Size Chart

Product Details

• 60/40 ring spun cotton/polyester (Heathered Charcoal)
• Dyed-to-match exterior drawcords
• Self-fabric elastic waistband and cuffs
• Side seam pockets
• Side seamed
• Tear-away label

A single-layer performance sock with a luxurious feel! This sock is perfect for walkers and runners who enjoy light cushioning in a single layer sock.

Features:

  • Contoured foot design for a perfect fit
  • Made with recycled yarns
  • Seamless Toe
  • Moisture management yarns
  • Ventilated mesh top for added breathability
  • Light cushion foot padding for extra protection

68% Recycled Polyester, 24% Nylon, 8% Lycra

Yes. They are available in sizes M (women’s size 6-9) and L (women’s size 9-11). Pick your size at checkout.

Additional information

Size

X-Small, S, M, L, XL, 2X, 3X, 4X

Wrightsock Racer Single Layer Double Tab

Size

No Swag, Medium, Large

Fall Into Fitness Sweatpants

Size

No Swag, Large, X-Large

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