August 19, 2015
How to Turn Your Run into a Full-Body Workout
Running is awesome: it requires minimal equipment, it gets you outdoors, and it's great cardio excercise! But it is a repetitive motion, and if you follow the same routine for long enough the benefits may begin to plateau. If your runs have fallen into a summer rut as August comes to a close, try some of these ideas to shake things up and incorporate a full-body workout into your run.
1. Create your own obstacle course
Use unique features in your neighbourhood to your advantage. For example, plan a route with a set of stairs towards the end. Set a challenge for yourself, like running up and down them five times (strike each stair with the middle of your foot to avoid stress on your knees). Or, if you come across a playground, do as many repetitions of chin-ups as you can, rest, and repeat three times.
2. Stop, drop, and plank
Set an alarm at intervals on your watch or music device, so that after every five minutes of running you stop and hold a plank for thirty seconds or one minute. Repeat for the duration of your run. Your core will thank you!
3. Make every block different
If you run on city streets, introduce some variety by moving a different way on each block: sprint for one block, lunge for one block, run with high knees for one block, pump your arms hard for a block, etc. These short bursts will allow you to perform each exercise with maximum energy, and they'll keep you engaged in your workout.
4. Get your arms in on the action
After every song on your playlist, break from running to perform as many pushups as you can.
5. Bring out the burpees
At a set interval (after five minutes, one kilometre, etc.) do as many burpees as you can. Use this number as a benchmark, and do the same number of burpees at that interval throughout your run (every five minutes, every kilometre, etc.).
A run can be so much more than a run, so get out there and enjoy playing with these ideas!
Mind Body Green
Claire Casher at 1:37 PM