Running Circuit Workout

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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:

• Walk 5 minutes to warm-up and then perform a dynamic stretching routine.
• Run for 5 minutes
  • Find a bench and perform step ups. Do 1 minute on each leg. Keep your front knee pointed in the same direction of your foot on top of your ankle.
• 

  Single Arm Row

  Run for 5 minutes

  • Wrap your tube around a pole at about shoulder height.  Perform single arm rows to strengthen your back muscles.  Perform 10-15 reps each arm.
• Run for 5 minutes
  • Find a park and perform a set of chinups on the monkey bars.  Do as many as you can – one is ok to start!
• Run for 5 minutes
  • Wrap your tube around a pole at about shoulder height and face away from the pole.  Perform chest presses to strengthen your pecs.  Perform 10-15 reps each arm.
• Run for 5 minutes
  • Find a pole, hold on to it while standing on one leg and perform single leg squats.  Keep your front knee over top of your ankle/forefoot and sink back into your hips.  Perform 45 seconds each leg.
• Run for 5 minutes
  • 

    Overhead Shoulder Press

    Find a bench and wrap the tube underneath the seat.  Grab both handles and perform an overhead shoulder press.  Perform 10-15 reps.

• Run for 5 minutes
  • Wrap the tube around a pole and then bend forward at the hip with your arms at your side and elbows positioned high.  Perfect a Tricep Kickback by slowly straightening and bending your arms.  Perform 10-15 reps.
• Run for 5 minutes.
  • Pull one handle through the other to create a loop in the tube.  Wrap the loop around your ankle.  Stand on the other end of the tube to anchor it and provide resistance.  Now keep your legs together and slowly perform a single hamstring curl (pull the foot with the tube looped around it up towards your buttock).  Perform 10-15 reps each leg.
• Run for 5 minutes
  • 

    Tricep Dips

    Find a bench and sit on it.  Place your hands beside your hips on the bench and position them so they’re approximately shoulder width apart.  Now slowly perform a tricep dip by lowering your body towards the floor and then back up to the starting position.  Keep your hips positioned close to the bench.  To make the exercise more challenging, keep your legs straight.  Perform 10-15 reps.

• Run for 5 minutes.
  • Wrap the tube around your ankles and step side to side focusing on your hips.  Perform 10-15 reps each way.
  • Wrap the tube around a pole and grab both handles in one hand.  Pull the tube handles across your body into a torso rotation exercise.  Perform 10-15 reps each way.
• Walk for 5 minutes to cool down
  • Perform some flexibility and release movements.

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.