Nature Reset Playbook: How Green Exposure Restores Endurance

When stress stacks, your uphill engine pays the price. This playbook turns **90–150 minutes of green exposure** into a reset: light hiking, gentle elevation, open views, and no performance targets—just recovery that actually carries over to the next climb.

`Why this works

Nature exposure lowers perceived stress and mental fatigue (attention restoration).
Easy aerobic movement improves circulation without adding damage.
A clear stop-rule prevents “accidental workouts” that steal recovery.

When to use

After a strenuous summit day
During heavy work weeks when focus feels frayed
As a Sunday reset to start the training week calmer and sharper

Stop-rules

If HR or RPE rises above easy conversational effort, turn back
If you feel sharper and calmer before 90 minutes, you can end early—it’s a reset, not a workout.

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1) **Pick a green route (0–800 ft gain)** — choose a scenic loop or out-and-back with shade and views. 2) **Go easy for 90–150 minutes** — relaxed walking pace; breathe through your nose when possible. 3) **Pause for three views** — 60–90 seconds each, no phone; let attention “soften.” 4) **Hydrate + electrolytes (zero calories)** — sip through; avoid fueling so it stays a reset, not training. 5) **Close the loop** — write one line in Trail Notes: *stress before → stress after.*

- Water + zero-calorie electrolytes

Layer for wind/sun
Simple trail with shade/views
Optional: notebook or phone note for a one-line reflection`

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How often should I do a Nature Reset?
1–2× per week during heavy blocks or high stress.

Does this replace recovery runs?
No—this complements them. It’s for mind-body reset, not aerobic stimulus.

Can I listen to music?
If it keeps effort easy, yes. Try 10 quiet minutes at the views.`

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