Best Ways to Mix Up Your Runs

DCIM111GOPROG7341429.

Hey guys.  Just wanted to give you a few options today on how to change up your running routine.  It’s easy when you’re training for an event to ONLY run.  Your mind and body will tell you that you don’t have time for anything else or that if you do any strength training, you’ll be sore for your next run.  I disagree and here’s why.  Running is hard on your body.  You need muscle to support what your asking your body to do.  Building muscle will help prevent injury and will also make you a more efficient runner.  It will give you an edge with speed work and tempo runs because not only are you building endurance, you are building strength as well.

It’s also easy to think you need hours in the gym at the weight bench.  You don’t.  I adjust a little when I’m training for a marathon.  I don’t spend hours lifting really heavy, but I do make sure I include some strength training each week along with my regular runs.  It’s easy as pie.  Promise. No equipment necessary.  In this workout I did Monday on my run you will challenge your legs, glutes, arms, and core mid run then ask your body to use those muscles you fired up for the rest of your run.  It’s a great way to keep your run’s from getting boring and add something beneficial for your running body all at the same time.

So, here’s what you need….a park bench.  That’s it.  For this first workout take a route where you’ll pass a park with a bench or picnic table.  Stop your watch and go to work.

IMG_3727

Park Bench Workout:

10 step ups left leg on park bench
10 step ups right leg
15 push ups
20 crunches
50 bicycle crunches
10 burpees
Repeat 3x

Now, be on your merry way and finish with a few hill repeats if you have a hill nearby.

Soccer Field Shimmy:

Maybe you have a soccer field/open space that you run past on your run.  No benches or equipment, just you and a big open space.  Here’s an option for you:

Sprint length of field/half length depending on how big it is
back shuffle to where you stated
frog hop half full/half length
back shuffle to start
side shuffle down
switch sides and side shuffle back to start
Sprint down
high knees back to beginning
Butt kicks down
Sprint back to start

repeat 3x then resume run

 

Burpee Challenge

As a bonus here’s a nice way to spruce up those burpees and you can do these in your back yard.  Who needs a gym right?

So those are my favorite ways to make a somewhat boring run more interesting.  Running CAN get boring.  Trust me.  And I LOVE to run.  Force yourself out of your comfort zone and watch as you get stronger and become a better runner in the process.  Happy Wednesday ya’ll!!!