Sherri McMillan

Running Circuit Workout

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Chin Ups

Running Circuit Workout….great option!

Runners, cyclists, & triathletes love to be outdoors, are a highly motivated group and often have little issues adhering to their running or cycling programs. But trying to get them indoors to complete a strength workout can be difficult! You wouldn’t think that these athletes would have any difficulty with compliance but when it comes to the weight room, I hear the same, common excuse “I’d just rather be outside running or biking”. I’ve tried educating them on the importance of strength training. I’ve tried bribing them with the reported benefits. I’ve had to even threaten them but to no avail. So rather than beat my head against a wall, here is a resistance training program that will please any outdoor warrior while still obtaining the critical benefits of muscular strength, endurance and balance.

As you can expect, the program involves running, muscular conditioning exercise and the outdoors. The program alternates between periods of running and weight training. There is no perfect way to do this. You could run for 5 minutes and then perform an exercise. You could run for 10 minutes and then perform an exercise. You could run for 20 minutes and then perform a variety of exercises and then run for another 20 minutes. Each workout could be a little different which will stimulate your body in a variety of ways and minimize boredom.

Many of the suggested exercises involve no equipment but to ensure an effective full-body workout, run to your local sporting goods or department store and purchase a resistance tube with handles for less than $10. You can wrap these tubes around your waist like a belt during your running stage and then wrap them around poles, trees or benches to effectively target your upper body.

Suggested Workout Routine:

This workout will involve about 45 minutes of running, 10 minutes of walking and about 20-30 minutes of strength exercise. It’s a great workout that will give your body everything you want and need!  Try it and let me know what you think.

Sherri McMillan, M.Sc. has been inspiring the world to adopt a fitness lifestyle for over 25 years and has received numerous industry awards including International Personal Trainer and Fitness Presenter of the Year. She is the author of five books including “Go For Fit – the Winning Way to Fat Loss” and “Fit over Forty” and is the featured presenter in various fitness DVDs.  She is the owner of Northwest Personal Training in downtown Vancouver and can be seen running, hiking or cycling with her two children, Brianna and Jackson.  She can be reached at www.nwPersonalTraining.com or www.ShapeupwithSherri.com Note:  As an avid Columbian reader, you can redeem a 2 week pass at her world-class training studio to help get you started.  Contact 360.574.7292 for more details. 

Sherri McMillan

Sherri McMillan, holds a Master’s Degree in Exercise Physiology and has been inspiring the world to adopt a fitness lifestyle for over 20 years. She has received numerous industry awards including 2010 CanFitPro International Presenter of the Year, 2006 IDEA Fitness Director of the Year, 1998 IDEA Personal Trainer of the Year, 1998 CanFitPro Fitness Presenter of the Year and 2005/2006 ACE Fitness Educator of the Year – Runner up. As a fitness trainer, fitness columnist for various magazines and newspapers, author of five books and manuals including “Go For Fit – the Winning Way to Fat Loss” & “Fit over Forty” and the featured presenter in various fitness DVDs, she is a spokesperson for Nike, Twist Conditioning and PowerBar. She has presented hundreds of workshops to thousands of fitness leaders throughout Canada, Australia, Mexico, Jamaica, New Zealand, Germany, England, Spain, South America, Asia and the U.S.A. She is the owner of Northwest Personal Training a training studio in Vancouver, WA and can be found running, biking, or hiking with her daughter Brianna and her son Jackson.

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