I love to run but as they say, too much of a good thing, and all of that! At one point I was easily racking up 60-70km a week. Running everyday can take its toll on your joints and your body generally. The problem is I’m hooked on the endorphin rush that comes with it. But common-sense dictates that in order to keep running long-term our bodies need a break every now and then. A Catch 22 situation, but there is a US workout trend that has surprised me by offering a genuine alternative to running, on the days when a run isn’t a great idea. The 12-3-30, the brain child of influencer Lauren Giraldo, is a viral treadmill workout for a reason. It’s an incredibly simple, effective, low-impact, cardio option for runners and non-runners alike, who want to get their endorphins flowing.

The 12-3-30 is completely straightforward. Warm up for 5 minutes, walking on the flat or a slight incline. Set the treadmill to 12% gradient. Set the speed to 3 miles (4.8Km) per hour and walk for 30 minutes. Walking at such a steep gradient is a shock to the system and requires you to really engage your core in a way that running doesn’t. It works your gluts, hamstrings and calves, more so than pounding the streets. It’s also a flexible routine. You can push the speed, gradient and duration as you get used to it. But if you are just starting your cardio journey I can confirm that the 12-3-30 is a proper challenge and you may find you need to take breaks by dipping the incline for a few minutes at a time. Once you get used to it, if you have something to occupy you, the 30 minutes passes pretty quickly and you’ll absolutely have worked up a sweat by the end.

I was cynical trying the 12-3-30 workout because I’m blinkered by running and I’m not that trusting of anything beyond it to deliver the same effects. While the downsides of it are requiring a treadmill and missing out on exercising outdoors, there are many positives. While unquestionably demanding, it’s a lot lower impact on your joints walking at a gradient compared to running, and this was one of my main reasons for trying it. It’s also toning and more of an all-body workout compared to running. You really need to engage your core to take the pressure off your back when walking at such a steep gradient. After my first 12-3-30 I had that satisfying, if a little annoying, ache in my leg muscles which clearly suggested it was doing something that running alone wasn’t.  It’s a great option if you love walking, which I do, and the gradient element takes it up a notch ensuring you still get a blast of endorphins.

While running outdoor will always be my preference, I’m now a convert to the 12-3-30 and welcome the balance it offers to running all the time. It’s a fantastic way to efficiently incorporate cardio into your life while also helping you to tone up and boost your endorphins in a low impact kind of a way!