Running in and of itself is like eating green beans only for a meal. It’s good for you but–eeek–after 10, 15, 20 years, green beans begin to get boring. I image it’s like that for pets too, always eating the same thing every day.
Well, now we get to have a multi-course workout. Why didn’t we think of this before? Sacrifice a few miles to gain core, upper body and alternate muscle group strength. My group has been doing about a month of this on Saturdays. We stop by playgrounds and make use of the surfaces and apparatuses. But we have parks too, where we could do some of these movements. It sure makes the time fly by when you’re trying to climb over BIG ROCK.
We normally do about 2.5 hours total for 12-13 miles. This includes about 14 movements x 2 during the workout. One of the sets is PLYOMETRICS while the other is STRENGTH (core, upper and lower body). During the strength set we sometimes do 100 meter sprints (if you can call it that) between the movements. Try it, even if it’s a scaled down version.
Turn an hour run into a 45 min run with some of the body weight exercises listed below. Do one or two rounds,depending on time, and spend 30 seconds on each exercise. Rest after each is 15 seconds.
- Jumping Jacks
- Bodyweight Squat
- Mountain Climbers
- Walking Forward Lunges
- Stickups (squats with arms up)
- Prison Squats
- Side Planks
- Staggered arm push ups
- One-legged squat
- Russian Twist
- Crunch bicycles
- Burpee (one-legged alternate)
The first time out start with one round, depending on how much time you have and how much you want to dedicate to running vs. movements. For my running group it seems 6 or 7 miles to one set works pretty well. Everyone is different though. Playgrounds work well because they are fairly safe and normally have water and often have RUBBER surfaces for the bottom. Try it for 6 weeks minimum, twice per week and see what you think. Be prepared for some fun and firming up that UPPER neglected body.