The kettlebell mile protocol can be started by walking with the kettlebell and gradually progressing to running.

“and also what's very cool is because you get to switch hands very often you're not destroying uh your ql and other stabilizers that Contracting isometrically and so what we're doing right now here is kind of a form of anti-glycolytic training if you muscle contracts briefly and relaxes contracts relaxes with and the contraction Cycles are really short you're able to avoid glycolysis you're able to keep that muscle working aerobically for a long time and not beat yourself down”

“to the listeners who'd like to try it start by walking with a kettle bell pass you know switch hands off and then eventually build up to running and obviously build up gradually”