Fill a sturdy duffle bag with something heavy (sand in garbage bags is always good). Pick it up off the ground and ‘run’ a mile (the ‘running’ part is arbitrary). You can’t use any straps or handles. Just balance the bag on your back/shoulders/neck and get to it.
If you finish in less than fifteen minutes, add weight next time. If you can’t finish without putting the bag down, try less weight next time. A good challenge to start with is half your body weight if you consider yourself in ‘good shape’. Start with 1/4 of your body weight if you are unsure of yourself.
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