Train for RUN 10 FEED 10 with Ginger Zee!

Good Morning America’s chief meteorologist is hosting and taking on the Women’s Health 10-K race this fall. Follow her training journey here.

By Ginger Zee

It’s been a while — like, a long while — since I have even considered running in a race. I actually think the last time I stood with a race medal around my neck was after an eighth grade cross-country meet. I was gawky and 65 pounds soaking wet, and running 10 miles a day was no big deal. Since then, I grew up, and while running has always been a regular part of my workout, racing hasn’t ever been.

Five years ago in London, I accidentally ran 15 miles while seeing the sights. Fun, but I woke up that next morning in excruciating pain. I had done something to my hip/hip flexor…I don’t know. I didn’t rest it, and for the past few years, it has intermittently woken me from deep sleeps — searing pain all from the one injury.

I also have always worked weekends until recently, so races just didn’t fit into my schedule.

Related: If You’re a Newbie Runner, You Need to Read This

Now it is time. My leg is healing. I took a few months off from running, and I have the best personal trainer to get me back on my feet: Mark Langowski of Body By Mark Wellness. We are going step by step, lace by lace, to finish the RUN 10 FEED 10 race. My goal: to run eight-minute miles (or less) for the entire race.

For my first run in a while, I started by running 1/4 mile, walking 1/4 mile, running 1/2 mile, walking 1/4 mile, and finally, running 1/4 mile and walking 1/4 mile. I kept all of the running to an eight-minute-mile pace or less. It felt great to be back on that pavement, and I felt no pain in the following days.

Related: Should You Mix Walking into Your Runs?

My next run, I ran intervals with 1/4-mile walks between each interval: first 1/2 mile, then 3/4 mile, then one mile, with a 1/4-mile walk at the end. This time, I had a bit of pain and waited another week before my last run. For that one, I also ran intervals with 1/4-mile walks between each interval: first 1.25 miles, then one mile, then 3/4 mile, then 1/2 mile, and then 1/4 mile. Almost four miles down!

Mark warned me that runners often reward themselves with more food, so I am trying to keep my diet in check.

Overall, I’m trying to keep my eye on the prize for this outstanding charity. I love charities that help the people in your community. Sign up and run with me! I may need your cheers…

Related: 5 Ways to Prep So You PR in Your Next 10-K

Notes from Mark
As you can see, Ginger is up against two main obstacles: time is tight with her busy schedule, and she also has a previous injury that we have to be cautious of. Her training program will be somewhat unique in that she will be doing more cross-training than the typical pounding of pavement found in most race-prep plans. For those of you who have a past or present lower-body injury, this would be a good path for you to follow.

During Ginger’s training, we’re testing out her body to see if her previous injury flares up again with the runs. Over the course of the next month, I will be outlining the cross-training workouts that Ginger and I do. I don’t know how she fits it all in, but she does!

Lace ‘em up and let’s do this!

—Mark Langowski

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Ginger Zee is the Chief Meteorologist for ABC’s Good Morning America, reporting on the nation’s weather throughout the morning broadcast. Additionally, Ginger reports across all ABC News broadcasts and digital platforms. She will be hosting Women’s Health’s RUN 10 FEED 10 New York Flagship event on September 21, running alongside all participants.

Mark Langowski is a celebrity (ACSM & NASM) trainer who founded Body by Mark Wellness 13 years ago. He and his team of wellness professionals work with athletes, television personalities, CEOs, and hundreds of others across the country. He will be training Ginger for the upcoming RUN 10 FEED 10 race and offering tips and tools for others to train along with Ginger and himself. Get more wellness tips from Mark at bodybymark.com and on Instagram @bodybymarkwellness.

Follow Ginger’s training journey weekly, and learn more about/sign up for RUN 10 FEED 10!