Running is still a major part of Darrell's fitness, and he is usually signed up for a marathon or ultramarathon. When that's the case, he thinks of his training as two parts: running and everything else.
He typically runs five days a week, with Saturdays and Sundays being his longer runs, sometimes up to 20 miles or so if he's training for an ultramarathon, which is usually about once a year.
As a trainer, Darrell knows that strength training is an important part of any fitness plan to build lean muscle to burn more calories at rest and change your body composition. He strength trains two or three times a week with functional training or HIIT, using dumbbells, kettlebells, bands, medicine balls, and bodyweight moves. He also prefers doing compound exercises to work more than one muscle group at the same time. He added that running is the only "traditional" cardio he did during his weight-loss journey, but anything that gets your heart rate up is technically considered cardio: that's why he was able to get in shape with HIIT and other workouts instead of only spending hours on the treadmill.
"That said, I'm human; I'm not always rock solid on my workout schedule," he said. "It's important to understand that lapses, or temporary hiccups in your workout plan, are just that: temporary." Instead of beating yourself down or stopping completely, Darrell suggests learning from that lapse and moving forward on your journey.
Image Source: Darrell McTague