Depending on the movie or show, consensus seems to agree
that zombies aren't particularly fast-moving creatures.
However, there are some interpretations where the zombies
are inhumanly fast, agile and daresay creative when it
comes to sniffing out and stalking their human prey.
But whether the zombies of the coming apocalypse are fast
or slow, they will pose an immediate threat to the safety
of you and your family.
That's why its important to be fit enough to outrun a
zombie (or another assailant).
And while your main goal will be to avoid the zombies at
all costs, you will inevitably come across them at some
point. Then you will face the fight or flight scenario,
both of which will require prime physical fitness.
Your first step to getting fit enough to outrun a zombie
starts with cardio. But contrary to what some movies
insist upon, long-distance cardio shouldn't be your
Instead, you should practice sprinting at short distances
as it will be the first 40 or 50 yards that determine
whether or not you'll get away from a zombie.
Leisurely jogs or runs on the treadmill will help keep you
in shape, but interval training with sprints will be much
more effective in your ability to evade the zombie.
Interval training will help you in those crucial first few
seconds of a zombie getaway while helping to maximize your
lung capacity, thus improving your endurance.
And endurance is not to be downplayed. You really never
know what the zombies of the apocalypse will look like. If
it turns out they are fast, your endurance and ability to
run long distances will be critical to your survival.
Keep in mind that you'll likely be carrying a pack loaded
with your survival gear and most likely a firearm or other
weapon. Your ability to run while carrying a load is also
of utmost important, so include that in your training
Another important part of outrunning a zombie will be your
ability to surmount obstacles and barriers that zombies
cannot to give you a more likely chance of escape.
To some, this means practicing parkour.
Regardless of how slow the zombies are, running down a
long, straight road or path will not be the best way to
evade them. Plus, in the aftermath of an apocalypse there
are likely to be a variety of vertical obstacles that
you'll have to overcome.
Whether these obstacles are fences, stairs, overturned
vehicles, ladders or rooftops, they are just as much of
an advantage as they are a challenge.
The more barriers you can put between you and the
attacking zombies the better. If you can overcome these
barriers quickly and efficiently, you will have a much
better chance of surviving the attack.
You don't need to learn any fancy flips or how to run up a
wall like you see the parkour experts do in videos. Some
simple agility moves are all you will need to overcome a
few barriers and stop the zombie's pursuit.
Simply learning how to jump up and down stairwells, on and
off ledges and walls, and across small gaps, in addition
to a few basic vaulting moves, will give you a significant
edge over your clumsy, bloodthirsty attacker.
Most parkour enthusiasts are actually quite small and
nimble, but that isn't to say they aren't also strong.
Relative strength is another important aspect of
outrunning a zombie as it plays a role in your ability to
overcome obstacles. Not all walls, ledges and fences can
be cleared in a single leap.
At some point in time you're going to have to climb a tall
fence or scale a wall using a rope, both of which will
require you to support the weight of your body while
However, brute strength will also be useful in a zombie
apocalypse. You could be scaling flights of stairs and
making sharp turns down corridors in a building full of
zombies when all of a sudden you come across a locked or
Not everyone has the body mass or strength to barge
through a locked door, but it could be an obstacle you
have to face when running from a zombie.
Additionally, the time may come when you have no choice
but to force your way through the path of one or more
zombies. Agility and speed will play a role here, but so
too will your brute strength and ability to knock down
bodies with bone-crushing force without getting bitten or
As mentioned in a last week's newsletter pertaining to
getting “zombie fit,” your diet is another incredibly
important part of your health and plays a direct role in
your ability to outrun an enraged zombie.
Outrunning a zombie requires speed, agility, stamina and
endurance. Unfortunately, pizza, burgers, cookies and
soda will not provide you with any of these attributes.
Some people naturally have great metabolisms and can eat
whatever they want and remain thin, but that doesn't
necessarily mean they are fit.
Regardless, if you have a diet of fast and processed food
in normal times, you're chances of surviving after the
collapse will be significantly reduced.
So, do you think you have what it takes to survive a
zombie attack? If not, you should start hitting the gym
and coming up with a routine that will provide you with
the physical skills to evade and outrun the living dead.
If the zombie apocalypse does come, you don't want to be
the one in the back of the pack with flesh-eating undead
on your tail. Do your part now to get fit enough to outrun
Get fit enough to outrun a zombie now with these fun
Ultimate Athleticism workouts: