Cross Training For Runners

Cross training workouts and exercises for runners. This is what you need to do off-road to improve your running performance and protect yourself against injry

A Beginner’s Guide to CrossFit For Runners

by
runners doing WODS in a crossfit gym BOX

Thinking about dipping your toes into the world of CrossFit but feeling a tad intimidated? Well, don’t break a sweat (yet). I’m here to be your guide and make sure you’re all set to embark on your CrossFit journey.

Today, we’re diving deep into the CrossFit universe, and trust me, this isn’t going to be your typical short and sweet post. No, siree! I’m spilling all the beans, sharing everything I know about CrossFit because, well, that’s just how I roll.

So, what the heck is CrossFit, and how on earth can it help you become a better runner? Stick around, my friend, because we’re about to unravel it all!

CrossFit: A Simple Definition

CrossFit, the dynamic fitness regimen that blends aerobic conditioning, weightlifting, and gymnastics, has exploded onto the fitness scene, captivating the hearts and muscles of enthusiasts worldwide. Here’s a glimpse into its origins and what makes it the “sport of fitness.”

A Diverse Heritage

CrossFit’s roots trace back to its use in police academies, the military, martial arts, and emergency response units. It was a training tool for the elite.

The CrossFit Definition

According to the official CrossFit website, it is “the principal strength and conditioning program for many police academies and tactical operations teams, military special operations units, champion martial artists, and hundreds of other elite and professional athletes worldwide.”

Sport of Fitness

CrossFit is often hailed as the “sport of fitness” because it encompasses a wide range of athletic movements and exercises, making it a comprehensive fitness program. From Olympic lifts to calisthenics, it covers it all.

Meteoric Rise

Since the opening of the first CrossFit gym (known as a “box”) in 2000, its popularity has skyrocketed. Today, thousands of affiliated gyms worldwide cater specifically to CrossFit, and the community of active CrossFit athletes continues to expand.

Inclusivity and Challenge

CrossFit prides itself on being scalable and inclusive. Whether you’re a seasoned athlete or new to fitness, CrossFit offers workouts that challenge and empower individuals at all levels.

Community and Camaraderie

CrossFit fosters a tight-knit community of enthusiasts who motivate and support each other in their fitness journeys. The camaraderie is a driving force behind its popularity.

Pushing Boundaries

CrossFit athletes push their physical and mental limits, constantly striving for improvement. It’s a journey of self-discovery and achievement.

Specialty is non-specialization

CrossFit defies categorization. Its workouts seamlessly merge speed work, strength training, plyometrics, Olympic-style weightlifting, gymnastics, and endurance exercises.

The Quest for Functional Fitness

CrossFit’s ultimate mission is to attain functional fitness—a concept that’s taken the fitness world by storm. Functional fitness means improving all aspects of your physical abilities, from mobility and strength to endurance.

A Holistic Approach

CrossFit doesn’t prioritize specialization. Instead, it embraces a holistic approach to fitness. It values well-rounded athletes who excel in diverse areas of physical performance.

Why Should you Start CrossFitting

There are as many reasons to jump on the CrossFit bandwagon as there are Crossfitters around the world.

Here are some of the most notable ones.

Hopefully, you’ll be convinced by the end of this post.

  1. Community

CrossFit gyms are like hubs of positivity, and you’re about to meet some of the friendliest folks around. Brace yourself for a tidal wave of new friendships, because these places are known for their tight-knit communities.

You’ll quickly discover that the people you meet at your CrossFit gym share similar fitness and health goals. It’s like a match made in workout heaven, and that common ground makes connecting a breeze.

But wait, there’s more! Your newfound CrossFit buddies aren’t just there to exchange high-fives (although there’ll be plenty of those). They’ll become your support squad, keeping you accountable and cheering you on every step of the way.

  1. It’s for Everyone

Let me debunk a common myth for you: CrossFit is NOT just for the young, superfit crowd.

In fact, it’s a fitness program that caters to anyone and everyone, regardless of age or fitness level. Whether you’re an elite athlete, feeling a bit out of shape, a retiree looking to stay active, or anyone in between, CrossFit has something for you.

CrossFit is like a big fitness buffet, and you get to choose the right portion for your fitness plate. Thousands of people have embarked on their fitness journey with CrossFit, many of them without any prior exercise experience.

When you step into a CrossFit gym (or box, as they like to call it), you’ll be greeted by a diverse group of people. There are hardcore athletes sweating it out alongside stay-at-home moms, all united by their shared passion for fitness. From burpees to Turkish get-ups, CrossFit offers a challenging but adaptable workout for every individual.

  1. Make Big Lifestyle Changes

CrossFit isn’t just about intense workouts like pull-ups and burpees. It’s a complete lifestyle shift!

As you dive deeper into the CrossFit world, you’ll realize it’s not just about what happens inside the gym; it’s about making holistic changes in your life. You’ll find yourself paying more attention to your sleep quality, and before you know it, you’ll be whipping up delicious paleo meals like a seasoned chef.

  1. You’ll See Results

Whether you’re looking to bulk up, trim down, or enhance your endurance, CrossFit has got you covered.

The secret sauce? Well, it’s the dynamic and ever-changing workouts that target every nook and cranny of your body. This constant variety keeps your muscles guessing and growing.

Say hello to more muscle mass and a turbocharged metabolism, which translates to burning calories even while you’re chilling on the couch.

  1. Look, Better Naked

Who doesn’t want to look better naked?

CrossFit delivers the goods, no doubt about it.

With consistent training, you’ll unleash a new level of endurance, strength, and overall fitness that will leave you positively stunned.

And guess what? You won’t need to target specific muscle groups as you might in traditional weightlifting – CrossFit works its magic everywhere!

In just a few short months, you’ll notice gains in all the right places – a beefier chest, pumped shoulders, biceps that pop, and a butt that’s ready for its close-up.

  1. Functional Training

CrossFit isn’t just about lifting weights or doing high-intensity workouts; it’s about making your body more capable in everyday life.

A typical CrossFit session includes a variety of movements that mimic real-life actions. Think about it – you’re not just training to look good; you’re training to be functional in all aspects of life.

Whether it’s lifting heavy boxes, reaching for items on the top shelf, opening doors, or even participating in team sports, CrossFit prepares you for the challenges of daily living.

You’ll master exercises like deadlifts, kettlebell swings, push presses, and Turkish get-ups, all of which counteract the negative effects of our often sedentary, desk-bound lifestyles.

  1. You’ll Test Your Limits

CrossFit isn’t just a workout – it’s a journey of self-discovery and pushing your limits.

When you embark on the CrossFit path, you’ll encounter exercises and challenges you’ve never tried before. You’ll push your body to its limits and then some.

In those moments, you might surprise yourself. You’ll find that you’re capable of achieving things you never thought possible.

Breaking through your own limits and pushing yourself to new heights will give you a profound sense of power and accomplishment.

  1. Have More Fun

CrossFit isn’t just about gains – it’s about having a blast while you’re at it!

With its ever-changing lineup of exercises, CrossFit guarantees that your workouts will never be dull.

Each time you step into the box, you’ll be faced with a new and exciting challenge.

From sprints to kettlebell swings, barbell presses, rowing, and bodyweight exercises like handstands and ring dips, there’s always something different on the menu.

The variety of workouts will keep you on your toes, leaving you drenched in sweat but also feeling incredibly accomplished and hungry for more.

After all, as they say, variety is the spice of life.

What to expect – The first day

Joining a CrossFit Class (under the supervision of a certified trainer) is the way to go if you are serious about CF.

Other than that, here are a few things to expect on your first day in the “box.”

Learn the Jargon

Get ready to learn the lingo of CrossFit because there’s a whole new world of terminology to explore!

First off, we have “The Box.”

This isn’t your average gym. It’s a CrossFit training facility, typically a no-frills space with cement walls, weights, bars, ropes, and no distractions like TV screens or mirrors.

Next up is “WOD” – Workout Of the Day.

These workouts are the bread and butter of CrossFit, and they change from one day to the next. Each WOD challenges a different aspect of your functional strength or conditioning, often in a circuit format with minimal rest between exercises. For instance, you might do an 800-meter run followed by 25 reps of push-ups, deadlifts, box jumps, and burpees, and then finish with another 800-meter run.

Then we have “AMRAP” – As Many Rounds As Possible.

In an AMRAP workout, your goal is to complete a circuit of exercises as many times as you can within a specified time frame. For example, you might have a 30-minute AMRAP of 30 squats, 5 pull-ups, 20 burpees, and 25 push-ups. It can also stand for “as many reps as possible.”

Last but not least is “RX.”

When you can complete a WOD exactly as prescribed, including the specified number of reps and weights, you’ve “RX’d” the workout. It’s a badge of honor in the CrossFit community.

The Basic CrossFit Movements

Before you dive headfirst into the world of CrossFit, it’s crucial to master the fundamental movements. These are the building blocks that will set you up for success in more advanced workouts.

Here are the nine basic movements you need to become a fluent CrossFitter:

  • Deadlift: A classic exercise that involves lifting a weighted barbell from the ground to a standing position, working your posterior chain.
  • Sumo Deadlift: Similar to the deadlift, but with a wider stance, engaging different muscle groups.
  • High Pull: A movement that combines a deadlift with a shrug, working your upper body and traps.
  • Shoulder Press: This exercise targets your shoulders as you lift a barbell overhead from a standing position
  • Push Press: Building on the shoulder press, the push press incorporates leg drive to lift the barbell overhead, working your entire body.
  • Push Jerk: An advanced version of the push press that involves a dynamic dip and drive to propel the barbell overhead.
  • Air Squat (or Bodyweight Squat): A squat without weights, focusing on your form and building lower body strength.
  • Front Squat: Similar to the air squat, but with a barbell held in front of your shoulders, targeting your quads.
  • Overhead Squat: Involves holding a barbell overhead while performing a squat, improving mobility and stability.

As you get stronger, you’ll be performing other exercises as well.

The list is long and includes moves like:

  • Sprints,
  • Pull-ups,
  • Burpees,
  • Sit-ups,
  • Box jumps,
  • Rowing,
  • gymnastics ring work

How I got into Crossfit

I began my CrossFit adventure by experimenting with a few workouts (WODs) on my own. While I was already in decent shape and could handle many of the exercises, I realized that I needed expert guidance, especially for Olympic lifts and gymnastics movements that were entirely new to me.

In hindsight, I admit that it was a mistake not to enroll in a class right from the start. I should have sought professional advice to ensure I was using proper form and preventing injuries.

If you’re serious about learning CrossFit and staying injury-free, I highly recommend doing the same. Enrolling in a class or seeking guidance from experienced coaches can make a world of difference in your CrossFit journey. It’s all about setting a strong foundation and building from there!

Join a CF Box

To kickstart your CrossFit journey on the right foot, I strongly recommend finding a reputable CrossFit gym and enrolling in their on-ramp program. This is your golden ticket to mastering the fundamental exercises and staying injury-free in the long run.

Trust me, there’s no way around it, my friend. The proper guidance and coaching you’ll receive during an on-ramp program are invaluable. The good news is that you’re likely to find at least one CrossFit gym in your local area; they’ve become quite ubiquitous nowadays.

So, don’t hesitate – take that crucial step towards joining a CrossFit box, and you’ll be well on your way to achieving your fitness goals safely and effectively. Your CrossFit community awaits!

Get a Coach

Starting CrossFit on your own might seem like an adventure, but it can quickly turn into a risky one. There’s a high chance of injury or burnout if you dive in without proper guidance.

That’s why I’m here to strongly recommend beginning your CrossFit journey under the watchful eye of a coach.

CrossFit workouts can be quite complex, and it’s crucial to learn the proper techniques and how to ease into the routines. Your coach will be your guiding star, ensuring you perform each exercise in the correct form.

Remember, there’s no shame in asking for help or seeking clarification on any exercise or workout. It’s far better to put your ego aside and focus on your success rather than risking injury and setbacks. Don’t waste time and money doing CrossFit wrong – invest in your health and safety!

Test the Waters

Many CrossFit boxes offer a free trial session, which is a fantastic opportunity for you to dip your toes into this exciting world without committing fully.

This way, you can get a taste of CrossFit for runners and see if it’s the right fit for you. It’s especially beneficial if you’re still unsure about the whole concept.

Take advantage of this free session to explore and decide if CrossFit aligns with your fitness goals and preferences. It’s a risk-free way to get started on your journey.

Unlock Your Running Potential: 8 Barriers to Muscle Gain and How to Overcome Them

by
runner not building muscle

If you’re a runner looking to build muscle, you’ve come to the right place.

In this article, I’ll discuss the eight common obstacles that might be hindering your progress in gaining muscle, and I’ll provide you with practical tips to overcome them.

Now, let me be clear: you don’t need to transform into the Incredible Hulk or become a full-time weightlifter to benefit from strength training. Instead, the focus is on achieving a lean, strong physique.

Ready? Let’s get started.

Reason For Not Gaining Muscle – 1. Poor Diet

For many runners, the key to getting stronger lies in their diet. It’s not just about what you eat, but also about how much you eat.

In simple terms, you need to take in more calories than you burn off – this means creating a calorie surplus. Your body requires a specific amount of calories to maintain its weight, which is known as the basal metabolic rate (BMR) in fitness circles. Your BMR depends on various factors like your fitness level, gender, body weight, age, and more.

Now, here’s the important part. If you consume fewer calories than your BMR, you’re in a calorie deficit, which can lead to weight loss and even muscle loss. Conversely, if you consume more calories than your BMR, you can gain weight, which could come from fat, muscle, or both.

As Well as Quality

Calorie Quality Matters, Too

It’s not just about the number of calories you consume; the quality of those calories is equally important. To support muscle growth and overall health, you need to choose the right foods.

Here’s the plan:

  • Get Enough Calories: First and foremost, make sure you’re consuming enough calories to sustain your running and weightlifting activities. As a general guideline for building muscle, aim for a slight weight gain each month.
  • Protein Intake: Protein is crucial for muscle growth. You should aim for about 160 to 200 grams of protein per day, depending on your fitness level, training intensity, and personal goals.
  • Healthy Fats: Don’t shy away from healthy fats. Aim for at least 20 percent of your daily calories to come from sources like avocados and olive oil.

Let’s Talk Numbers:

Shoot for at least 20 calories per pound of body weight. For example, if you weigh 160 pounds, you should aim for a minimum of 3,000 calories on training days. These numbers are rough guidelines, so feel free to adjust them based on your specific needs and preferences.

Now, about food choices:

Opt for healthy whole foods consistently. Junk food and sugary drinks won’t help you achieve your muscle-building goals. Make it a rule to avoid fast food and prioritize whole, nutrient-rich options.

  • Complex Carbs: Load up on complex carbohydrates for sustained energy.
  • Lean Protein: Include lean sources of protein to support muscle repair and growth.
  • Healthy Fats: Incorporate sources like coconut oil and avocados into your diet.

Reason For Not Gaining Muscle – 2. Too Much Running (and Cardio Training)

Research suggests that maintaining a regular running routine won’t necessarily hinder muscle growth, but excessive running can put the brakes on your muscle-building efforts, especially if your calorie intake is too low (see Mistake No. 1).

Why? It’s quite simple. Overdoing the running can create a catabolic environment in your body, which essentially means it could break down muscle tissue and hinder your muscle growth goals.

So, how can you strike the right balance? If your primary goal is to get stronger and build muscle, it’s essential to adjust your training program during the initial months.

Here’s the game plan:

  • Prioritize Strength: Focus on weight training during the early stages of your training program. Aim for at least three to four weight training sessions per week. Your main priority here is to build strength.
  • Gradually Increase Running: As you gain strength, you can gradually increase the length of your runs. Don’t make long runs the main focus at the beginning.
  • Short and Intense Runs: Keep your runs short and intense by incorporating interval training. This can take the form of Fartlek, sprints, or hill repetitions. High-intensity workouts can boost your metabolism, burn calories, and even contribute to muscle development, as supported by research

Interval Training Session:

  • Start with a five-minute jog for a warm-up.
  • Sprint at 80 percent of your maximum speed for 60 seconds.
  • Follow each sprint with two minutes of jogging for recovery.
  • Repeat this cycle for up to seven rounds.
  • Finish the session with a five-minute jog for a cool-down.

Reason For Not Gaining Muscle – 3. Bad Form

When it comes to weight training, it’s not just about lifting weights and putting them down. Weightlifting is an art form.

Done correctly, it’s like creating a masterpiece. Proper technique is the key to maximizing your workouts, targeting the right muscles, preventing injuries, and conserving energy. Bad form, on the other hand, can lead to a host of problems, including injuries, discomfort, and lackluster results.

The good news is that mastering good form is achievable through practice. Here are some essential pointers to help you build and maintain proper weight-lifting form:

  • Controlled Repetitions: Focus on slow and controlled repetitions. If you need to pick up the pace, do so in a controlled manner.
  • Avoid Swinging and Momentum: Steer clear of swinging weights or using momentum to lift them. Don’t lock your joints at the top of movements.
  • Consistent Breathing: Keep your breathing consistent throughout the exercises. Holding your breath creates tension and can lead to poor form.
  • Maintain Proper Alignment: Keep your body straight during exercises. Avoid arching your back or using rocking motions for momentum.
  • Full Range of Motion: Don’t resort to quarter or half reps, often referred to as cheat reps.
  • Bend at Hips and Knees: When lifting weights from the floor, bend at your hips and knees, not at the waist.
  • Engage Your Core: Keep your core muscles engaged throughout every exercise. This not only helps prevent back issues but also strengthens your core without relying solely on crunches.
  • Seek Feedback: Be open to feedback from more experienced gym-goers and don’t hesitate to ask for advice when needed. Put your ego aside.
  • Recognize Compromised Form: If you notice your form starting to suffer during a set, end it as quickly as possible. Cheating during exercises won’t benefit you in the long run.
  • Don’t Blindly Follow Others: Avoid blindly copying what others are doing in the gym. Focus on your own form and workout goals. Bad form can spread when people imitate others without understanding the principles behind proper technique.

Reason For Not Gaining Muscle – 4. Not Enough Compound

While classic isolation exercises like bicep curls, calf raises, front raises, and leg extensions have their place in a well-rounded strength training program, if you’re serious about maximizing your weightlifting sessions, it’s time to dive into compound movements.

But what exactly are compound movements?

Compound movements, also known as multi-joint exercises (think squats, deadlifts, pull-ups, push-ups, and bench presses), engage the largest muscle groups, resulting in faster strength gains. These exercises also stimulate the release of testosterone, a hormone crucial for muscle growth.

So, how can you fix this?

Strive for a balanced ratio of compound to isolation exercises, aiming for a 2-1 or 3-1 ratio. In other words, for every two to three compound exercises you perform, include one isolation movement. Furthermore, prioritize compound movements at the beginning of your workout when you’re freshest and save isolation exercises for later.

Some of the most effective compound movements to incorporate into your routine include deadlifts, squats, overhead presses, rows, pull-ups, chin-ups, and dips.

By incorporating compound movements into your strength training regimen, you’ll harness the power of these multi-joint exercises to supercharge your muscle-building journey.

Reason For Not Gaining Muscle – 5. Sticking to the Same Program

Are you finding it challenging to make significant muscle gains? It could be because you’ve been sticking to the same weightlifting routine for too long. The secret to muscle growth lies in introducing variety into your workouts.

Variety not only promotes muscle growth but is also essential for preventing overuse injuries and maintaining long-term health.

So, how can you fix this?

As a general rule, change your weightlifting routine as soon as you stop making noticeable progress. For beginners, this might occur every 8 to 12 weeks. However, as you become more experienced and stronger, you’ll need more frequent “workout updates” to continue growing.

In fact, many elite weightlifters rotate their exercise routines on a weekly basis to keep their muscles challenged and ensure ongoing progress.

By embracing change and regularly updating your workout regimen, you’ll break through plateaus and keep your muscles on a continuous growth trajectory.

Reason For Not Gaining Muscle – 6. Not Keeping Track

Achieving efficiency in your workout routine goes beyond just eating right and exercising correctly; it involves maintaining a comprehensive training journal. In other words, you need to keep track of everything related to your fitness journey.

A well-maintained training log serves as a crucial tool to measure your progress or identify areas where improvement is needed. This applies to your running routine, weight lifting program, diet, recovery practices, and more. Remember, you cannot improve upon what you cannot measure.

In fact, training logs are just as essential as the training program itself.

So, how can you fix this?

To accelerate your strength gains, diligently track your workouts, whether they involve running or weight lifting. Keep records of workout intensity, duration, weights used, reps performed, exercise tempo, and any other relevant details. Leave no room for uncertainty.

Additionally, use your training log to monitor various aspects of your fitness journey, such as energy levels, dietary habits, injuries, and more. By keeping meticulous records, you’ll gain valuable insights into your progress and make informed decisions to optimize your muscle-building efforts.

Reason For Not Gaining Muscle – 7. Overtraining

I hate to be the bearer of bad news, but in the world of training, whether it’s cardio or weight lifting, more is not always better. You might be surprised to learn that overtraining can lead to diminishing returns, hindering your muscle growth and potentially causing health issues. It’s a mistake that many make, and it can limit your muscle-building and fitness gains.

One of the negative outcomes of overtraining is the increased release of cortisol, a stress hormone. This hormone can further impede muscle growth and overall fitness progress.

So, what’s the solution?

The key is to ensure that your workouts, whether for running or weightlifting, are intense and focused. Quality, not quantity, should be your priority. Approach each set with intention and purpose.

As a general guideline, aim for no more than four sets of three exercises for each muscle group. Avoid performing these exercises at high intensity more than a couple of times a week.

If you’re a beginner, start with 30- to 45-minute workouts and gradually build from there. This should include six to eight different exercises with proper rest between each set. You really don’t need to do more than that.

When it comes to selecting the right amount of weight, target around 60 to 70 percent of your one-rep max. This means choosing a weight you can lift for 12 to 16 reps before reaching complete muscle fatigue.

Lastly, avoid running on the day after a strenuous leg-strengthening session. This can interfere with your recovery, potentially leading to muscle soreness and fatigue. Give your body the rest it needs to rebuild and grow stronger.

Reason For Not Gaining Muscle – 8. Mediocre Recovery

You see, consistent strength training is undoubtedly beneficial, but the actual muscle growth doesn’t happen in the gym. So, how does it work?

Well, it’s rather straightforward. When you engage in resistance training, you create tiny tears in your muscle tissue. However, it’s during the recovery and your everyday activities outside the gym that the real muscle growth takes place. In essence, what you do beyond your workout routine is just as critical as the training itself.

If you neglect proper recovery, you can expect fitness plateaus, chronic fatigue, and potentially even serious health issues down the line.

So, what’s the remedy?

It’s crucial to incorporate effective recovery practices into your training program. To start, be sure to space out your intense workouts with recovery days, even if you don’t feel an immediate need for rest. Additionally, avoid training the same muscle group within less than 24 hours.

Post-workout recovery meals should also be a priority. Research shows that a combination of carbohydrates and lean protein can expedite recovery after a workout. Therefore, focus on consuming high-quality foods, especially complex carbohydrates and lean sources of protein.

Sleep plays a vital role in recovery as well. Getting enough quality sleep is essential for creating the optimal hormonal environment for muscle growth and proper recovery. Aim for at least eight hours of uninterrupted sleep during the night to support your muscle-building goals.

Additional resource – Guide To BCAAs for Runners

Reason For Not Gaining Muscle – 9. Inconsistent Training

When it comes to achieving success, the ultimate key is consistency. In fact, consistency and fitness gains, whether on the running track or in the gym, are inseparable partners. So, regardless of your chosen path, it’s vital to maintain consistency.

On the flip side, if your training regimen lacks consistency, you won’t make significant progress. Inconsistent training tends to result in regression rather than progression, and you’ll find yourself wasting time and energy, even if you’re employing the most effective weightlifting strategies.

The remedy?

Set long-term goals and do whatever it takes to stay on track week after week, month after month, and year after year. But how consistent is consistent enough?

While the answer varies from person to person, as a general rule, aim to hit the weight room at least three times a week, every week. Additionally, establish realistic goals and regularly adjust them.

This approach will significantly impact your motivation in both the short and long term, setting you up for a successful fitness journey. If you’re looking for more guidance on setting fitness goals, here’s a comprehensive guide for you to explore.

8 Barriers to Muscle Gain and How to Overcome Them – Conclusion

There is no such thing as a magical pill that’s going to help you build muscles. And most definitely, you won’t find it in here.

When it comes down to it, getting strong is the result of experience, consistency, and a long process of trial and error, period.

No more.

No less.

So get ready to embrace the process, buddy. And the rest will be history.

Obstacle Course Races – An OCR Training Plan For Beginners

by
picture of Obstacle Course Race

If trudging through mud, crawling beneath barbed wire and hopping over fire is something you’d love to do, then obstacle course races are for you.

These crazy events have exploded in popularity over the last few years, and they’re not going away anytime soon.

The sport has evolved from a fringe hobby to a worldwide phenomenon that attracts millions of athletes around the world.

Obstacle Course Races Demystified

Ranging from roughly three miles up to 10, obstacle course races, or OCRs, are non-traditional competition events consisting of plenty of muddy water and military-style obstacles designed to test the racer’s resolve to the breaking point.

Unlike the classic 5K or 10K, crossing the finish line on an obstacle course race requires strength, stamina, coordination and a lot of mental toughness.

The Distance and Obstacles

OCR distance tend to vary from one event to the next.

In fact, they can range from three to 25 miles (or even more), with 10 to 40 death-defying obstacles.

Some of the obstacles include:

  • Wall climbs,
  • Greasy monkey bars,
  • Cargo nets climbs,
  • Rope climbs,
  • Swimming through frigid pits of waters,
  • Carrying heavy objects,
  • Jumping through fire,
  • Crawling under barbed wire or through pipes,
  • Tackling slippery hills,
  • Smudgy pits

and other gut-busting military-inspired obstacles, designed put you through the ultimate ordeal.

It’s open for Everyone

And this is not an exclusive sport.

Au contraire, enter most obstacle course races, and you’ll see people of all shapes, sizes and fitness levels on the starting line.

Obstacle Course Race

Obstacle Course Training Explained

Most OCRs mix elements of adventure racing, trail running, and gut-throbbing military-inspired obstacles—all of which can offer you a one-of-a-kind fitness experience.

Unlike training for a traditional race, the ideal OCR plan touches on every aspect of functional movement.

For instance, most presume that athletes with a running background excel at this type of events.

Wrong!

Road runners often score low on upper body strength.

Thus they do not always shine in the sport.

Likewise, strength athletes such as powerlifters, wrestlers, and football players often lack the endurance needed to finish strong.

The Skills Needed

To make it to the finish line of an OCR event, you are going to have to develop a broad range of fitness skills.

For starters, you’d need massive amounts of endurance—most OCR events are running based after all.

Not only that, as a racer, you’d also need to increase total body strength.

( I hate to break it to you, but traditional weight lifting routines will only get you so far).

Furthermore, you’d also need to have high levels of mobility, speed, agility, as well as an uncompromising mental game.

In other words, you will have to become the ultimate athlete.

Where are you at?

But first things first.

Before I get into details of OCR training, I need you to do one thing first: Assess your current fitness level and needs.

Hence, before you take your first steps, make sure to evaluate your current starting point as well as your ultimate goal.

So please a grab piece of paper or open a word office document and answer the following questions. (be honest)

  • What type of OCR are you planning to tackle?
  • How long is the race?
  • Can you already run the course distance? How hard from a scale of 1 to 10?
  • Do you consider yourself mentally tough?
  • On a scale of 1 to 10, how fit are you? (check my post here for a well-rounded fitness assessment guide)
  • Do you have any current injuries? Are you recovering from any?
  • Do you do any sort of regular strength training?
  • Do you mind paying good money just to get dirty and muddy (even have your own a$$ handed to you)?
  • Do you have a sense of adventure?

If your answers are mostly positive, then you might proceed to the next section.

How much Time you need to train?

Disclaimer: Proceed with the training program prescribed below once you’ve had enough cardio and strength level.

In other words, you have to be fit.

To make it to the finish line of most OCR events, I highly recommend that you should be able to run at least 6 to 8 miles without much trouble.

If you are not already a runner, then please check my beginner running programs here and be sure to start from there.

There is no skipping fitness levels when it comes to OCR.

Of course, you don’t need to be in tip-top athletic shape, but you gotta at least to be fit enough.

Otherwise, you’ll fall short, and be wasting your own time, money (and a set of good shoes) in the process.

The Ultimate Obstacle Course Training Guide

For a complete beginner, train for at least three to four months (even more). This, of course, depends on the type of race you are planning to partake.

Aim for three to four workouts a week, increasing training volume gradually from one week to the next.

If you are a regular runner and have ample total body strength, then give yourself at least 4 to 8 weeks of specified obstacle race training.

As an intermediate or advanced athlete, aim to train 5 to 6 times a week.

With all that being said, whatever you do, please give yourself plenty of time to train.

Additional resource – Here’s how to avoid a DNF in a race

Ocr Training Plan For Beginners

The majority of workouts you’ll do must target the precise movements needed to overcome the military inspired obstacles, as well as increasing overall body stamina and conditioning.

In my opinion, the ideal OCT training program is a mix of trail running and CrossFit WOD type of workouts.

To give a rough idea on the type of workouts you need to do, here are 10 must-routines  to try out.

Endurance

As I have already stated, most OCR includes running distances that vary from one event to the next.

But it ain’t your typical 10K road race.

During an OCR event, expect to run on trails, up and down hills, across mud, and through obstacles.

Hill and Speedwork

To get ready for the OCR, you need to do plenty of speed work and hill reps to develop the explosive power needed to go through the whole course unscathed.

Here are the workouts you’ll need to do:

1. Interval Run Workout

Obstacle race tends to take place in in full-out-efforts or intervals, typically alternating between running and the obstacles.

In other words, they are like fartlek training on steroids.

Build your explosive power and stamina for the OCR by doing plenty of interval running workouts.

Here is how to proceed on your (first) interval running workout.

Start off the workout with a warm-up for 10-minute.

Doing so helps you get prepared for the intense work ahead and prevents injury.

Sprint at 80 percent of your maximum speed for a full of 30-second.

Jog slowly for a full minute for recovery.

Repeat the process six to eight times

Finish the workout with a cool down.

Reduce your running into an effortless jog, then perform a few stretches.

The intensity and length of each interval depends, mostly, on your fitness level and training goals.

Just be careful not to hurt yourself.

Otherwise, it’s not worth it.

Additional Resource – Your Guide to fun runs

2. The Hill Workout

Hill training increases both lungpower and lower body strength.

This combo is going to help you overcome many of the obstacles like the steep incline, the stairs and so on.

Here is how to proceed with your interval hill workout

First of all, you need to locate the nearest steepest hill, preferably with a gradient of 5 to 10 percent.

This hill should take you up to one to two minute to climb at maximum running speed.

Start with a warm-up.

Run slowly for 5-to 10-minute on flat terrain to get your blood pumping and raise body temperature.

This gets you ready for the workout ahead, preventing injury and premature fatigue.

Go for your first sprint at about 80- 90 percent of your maximum cardio power.

Walk down slowly to the starting point.

Repeat the cycle four to six times—and PLEASE stop when you start losing either speed, form, or both.

End your workout with a cool-down.

Jog slowly for 5-minute and gently stretch your body afterward.

Additional resource – How to avoid slowing down during  a race

3. Long Run Workout

To increase your lung power and endurance, do, at least, one long run per week.

How much is enough?

Well, as I have previously said, you’ll need to be able to run, at least, for 8 miles non-stop at a slightly challenging pace.

Nonetheless, if you are not there yet, then aim to be comfortable running a 10K without panting for breath, before race day.

To make the most out of your long runs, make sure to do them on trails for at least 90 minutes at an easy pace.

For the full guide to long runs, check my post here.

Simulate the Course – Bonus Tip

If you are an elite athlete, then consider simulating OCR experience by training in similar conditions.

Do this also if you are serious about dominating the race.

For starters, be willing to step out of your comfort zone.

Do plenty of rainy runs, muddy hill and cold morning workout.

Also, do the bulk of your running outdoor, preferably on trails or under conditions similar to OCR day.

Want more? Then run in wet clothes and shoes to simulate real racing conditions.

Additional Resource – Guide To Running Race Distances

ocr training plan

Simulation Options – Advanced Workouts

4. The Interval Sprint Body Weight Workout

If you are looking to take your interval runs one step further, then try adding bodyweight exercises into them.

By doing this, you’re teaching your body to keep on moving, even when you feel utterly exhausted.

Doing this also increases muscular endurance in a similar fashion to OCR.

Here are is a sample workout to try:

After a 10-minute dynamic warm-up, complete the following circuit two to three times, taking as little rest as necessary

  • Run 400m at a 5K pace
  • Perform 40 walking lunges, then 30 standard push-ups.
  • Run 400m slightly faster than your 5K pace
  • Perform 40 bodyweight squats, then hold a plank for 90 to 120 second.
  • Run 400m slightly faster than your 5K pace
  • Perform 30 burpees, followed by 40 mountain climbers
  • Run 400m at the fastest pace you can sustain.
  • Jog for 10 minutes for cool-down.

Additional resource – How To Run a faster a mile plan

5. The Tempo Obstacles Simulation Workout

After a 10-minute dynamic warm-up, perform the following

  • Run for one-mile at a tempo pace
  • 7 ten-foot wall climbs
  • Run for one-mile at a tempo pace
  • 5 ten-foot wall climbs
  • Run for one-mile at a tempo pace
  • 3 ten-foot wall climbs
  • Run for one-mile at the fastest pace you can sustain
  • 7 ten-foot wall climbs
  • Cool-down

6. Long Runs 2.0

To take your long runs one step further, do the following exercise every 10 to 15 minutes of running:

  • 25 lunge steps
  • 25 pushups
  • 25 (or more) air squats.
  • 25 burpees.

Or any other convenient bodyweight exercise that you can do safely in the outdoor.

Total body Fitness

Strength is the other major component.

In fact, running will only carry you so far.

The right strength training strategy must have 5 primary goals:

(1) increasing your total body conditioning,

(2) grip strength,

(3) agility,

(4) explosive power and

(5) balance.

These skills are going to help you dominate every one of the obstacles you are going to have to tackle.

Additional resource  – How to prepare for your best running race

Compound is King

To increase your explosive power, compound movements are vital.

Also known as multi-joint exercises, these target lots of muscles and vital for increasing full body strength.

Here are the moves you need to do:

  • Deadlifts,
  • pull-ups,
  • standing overhead presses,
  • squats,
  • back squats,
  • power cleans,
  • thrusters
  • push-ups,
  • dips, and
  • bench presses.

Be Stable

Also, most OCR events are going to force your body to use muscles you didn’t know you had.

And in ways, you are not used to.

That’s why you’ll also need to work on increasing strength in your stabilizing muscles.

These are vital for keeping balance on slippery surfaces as well as sliding around in the mud.

Agility

To increase your agility, do plenty of plyometric exercises such as jump squats, kettlebell swings, box jumps, and burpees. Here’s the speed and agility ladder workout you need.

Grip Strength

For the grip strength, one of the best exercises you can do is the kettlebell swings.

This grip strength will help you get you over the wall and be able to grip and climb a rope with relative ease.

Without further ado, here are the workouts you need:

7. The Dynamic Strength Workout:

Purpose: Increase total body conditioning

After a thorough 10-minute dynamic warm-up, perform Five sets of the following exercise:

  • 50 bodyweight squats,
  • 50 mountain climbers,
  • 30 push-ups,
  • 30 lunges,
  • 20 burpees, and
  • 8 pull-ups.

Please keep going strong throughout the workout and take as little rest possible between each exercise.

Your goal here is to keep your heart rate soaring high throughout the workout with the aim of building endurance and strength at the same time.

8. The agility and Speed Workout:

Purpose: Boost speed

After a thorough 10-minute dynamic warm-up, do at least three to four sets of the following exercises

  • 30 kettlebell swings,
  • 30 med ball slams,
  • 25 box jumps,
  • 15 jumping burpees and
  • 30 jump squats.

Please keep in mind that plyo exercises are the epitome of intensity.

So, take at least 30- to 45-second of rest between each exercising, then one to two minute between each set.

And whatever you do, please perform the exercises with good form.

Bad form will only lead to injury and limited growth.

And you don’t want that.

For more challenge, feel free to strap on or add some weights to the workouts.

9. The total body strength workout:

Purpose: Increase total body explosiveness and power

Here is the mother of all strength training workouts.

To complete this beauty workout, do four to six sets of the following exercises:

  • 8 to 10 back squats,
  • 8 to 10 deadlifts,
  • 8 to 10 bench presses,
  • and 8 to 10 chin-ups.

Make sure to pick the right weights.

For instance, I highly recommend that you Perform the deadlift and bench press at, at least, your current bodyweight.

If you are not there, then work on getting there.

Take at least one minute of rest between each exercise and as much recovery as needed between each round.

10. Bodyweight Workout

Purpose: boost total body strength using nothing but your bodyweight

Here is a workout to try:

  • 10-15 military Push-ups
  • Bear Crawl 15-25 yards
  • 10-15 Squats
  • 8-10 Pull-ups
  • 10-12 Burpees with a jump
  • 20 Spider Lunges.

OCR Training Program – The weekly plan

The following weekly training plan should give you an idea of how to proceed.

Monday – Long run

Run five to eight miles at a slightly comfortable pace.

Tuesday – Upper Body Strength

Complete five sets of the following:

  • Pull-ups
  • Plank dumbbell row
  • 90-second planks
  • Chin-ups
  • Chest presses

Wednesday

Following a warm-up, spring up a hill for 30 to 45 seconds, then jog back down.

Repeat the circuit for 20 to 30 minutes.

Thursday – Lower Body Workout

Complete five sets of the following:

  • Single-leg deadlifts
  • Squats
  • Weighted jump lunges
  • Bulgarian squats

Friday – Endurance Intervals

Following a 10-minute warm-up, perform eight to ten 200-meter sprints with a 30-second rest after each. Follow with an easy 10-minute jog as a cool down.

Saturday – Total Body Endurance Workout

Complete five sets of the following:

  • Squats to upright rows
  • Woodchop lunge
  • Push-ups
  • Bear Crawls
  • 20 Burpees

Sunday – Easy Run

Run 20 to 30 minutes at a comfortable pace.

Start with an easy Obstacle Race

If this is your first time, I’d suggest that you start with a race that’s 5K or shorter.

These are designed to give you a taste of what it’s like to be in an obstacle race course without requiring long months of training to prepare for.

The following obstacle course races are great for beginners.

These are roughly 5K long, the obstacles are not that challenging, and you’ll have a good time.

Want to move to the advanced ones?

Then get at least of these events under your belt before you take up more challenge, like Spartan Race Sprint.

On the Big Day

Here a few tips to help make sure that you are well prepared, logistically, to tackle an OCR event.

1. Get the Right Shoes

As I have already stated, expect to spend a lot of time on muddy, greasy trails, and murky grassland.

Therefore, you are going to have to race in the right shoes.

Otherwise, you’ll be falling short.

Why is the typical running shoe a bad choice?

Regular running shoes is bulky.

Thus, they tend to hold in too much mud once they’re soaked.

This will only interfere with your racing experience and might end up slowing you down.

The best shoes for OCR must be well-fitting athletic models to avoid getting blisters and other troubles.

In my experience, minimalist shoes are, by far, the best option.

Why?

Well, minimalist shoes have, typically, less padding on the bottom.

Thus they don’t hold in too much mud and/or water.

Not only that, most of them are made of water-resistant fabric.

Some of the best minimalist trail shoes are the Brand X, and Brand Y (Inov-8’s X-Talon 190s).

Hold’em Tight

During the race, your feet will get slick and soaked in muddy water.

Hence you risk losing your shoes on the course.

hence, make sure to tie your shoes firmly.

You can duct tape the top of your shoes to your ankles.

Nonetheless, PLEASE leave enough wiggling room for your toes; otherwise expect pain, even injury.

2. Dress Right

Although most OCR events do not state a specific dress code like other races, the type of clothing on the big day can be a deal maker or breaker.

Dress wrong for the event, and you’ll end up slowing yourself and wasting a lot of valuable energy.

As a rule of thumb, the less clothing you wear, the better.

You can even go shirtless if that suits you.

Why is that?

Well, the fewer the clothing items you have on, the less mud to cake onto.

Also, a shirt will get soaked, mucky, and might chafe your skin.

If it’s not the case, race with something light and tight.

So what is the right clothing? And what is it made of?

Make sure to wear moisture-wicking, breathable clothing that’s made from technical fabric.

This type of technical fabric is designed to keep the body dry and warm.

Think swimwear.

This type of clothing dries faster and grants more mobility to tackle the race with ease.

And please whatever you do, DO NOT wear cotton.

It tears easily and gets waterlogged, keeping you cold and weighing you down in the process.

You might consider investing in tight-fitting, synthetic materials like Under Armour’s HeatGear compression shirts.

obstacle race course

3. Get the Right People

According to my experience, OCR is more of teamwork than a solo effort.

In fact, the sense of camaraderie is at the heart of many OCR event ethos.

Also, teamwork can come in handy when you need help overcoming the tough and challenging obstacles.

Therefore, on the OCR course, do not expect to be a lone wolf.

Better still, I recommend that you form your OCR team beforehand and tackle the race together.

It’s more fun that way.

Just make sure to pick your teammates wisely.

Or, at least, get yourself a crew of fit friends to race with you.

As a general guideline, the average team size is between four to 8 people.

If you can’t get anyone to join you on your crazy adventure, then don’t lose sleep over it worry.

Why? You’ll end up teaming up with a group at the first obstacle anyway—even if you are not a people person.

4. Race Smart

Slow and steady wins the race.

This may sound like a cliché, but only because it’s true.

Going full throttle from the get-go will only leave you prematurely fatigued and disappointed.

Instead, get a good start and gradually build tempo and speed.

5. Handle Obstacles Properly

Note: Go out and try as many of the obstacles as you can.

This helps you hone your technique and save you the guessing afterward.

Here are some of the most common obstacles and how to overcome them—unscathed:

  • Tunnels: Don’t crawl on your knees, instead, opt for the bear crawl as it’s more efficient that way.
  • The Stairs: Think stutter steps as you get up by taking small quick and small steps.
  • The Wall: Jump up and grab the edge of the wall,  then kick your leg over it.
  • Mud pits: Run towards the edges at maximum speed. Running through them will only make you slower as the heavy traffic can cause the middle to be the deepest and difficult to tackle.
  • The Tires: Keep your head down and knees up. Take one tire at a time while keeping your knees high and staying on your toes.
  • Barbed wire: Most opt for the military crawl, but it’s far better effective to roll sideways rather head on.
  • The Monkey Bars: Use the momentum to carry you forward by keeping your arms straight and swinging your legs just like a monkey will do.

6. Have Fun

Remember to have fun.

In the end, that’s what it is all about.

If ain’t fun, then you shouldn’t bother with it.

Sure, these OCR events are go-to venues for serious athletes looking to test their fitness resolve to the breaking point.

But if you take it too seriously, then you’ll be missing out, big time.

So please, whatever you do, make sure that both training and racing is fun.

The 5 Best Obstacle Races In The World

Here’s a short list of my 5 favorite obstacle races out there, along with some of the obstacles and challenges that you will encounter on the race course.

  1. The Warrior Dash

The Warrior Dash is the perfect stepping stone to new comers to the scenery of obstacle racing.

Organized by Red Frog Events, an event company out of Chicago, IL, and with its 50 races on four continents, the Warrior Dash is the world’s largest and most challenging running series.

What to Expect

On the course of this race, you will need to trudge your way through 3 to 4 miles of muddy and grimy terrain while going through and over 12 gut-busting obstacles that include cargo nets, running over barricades, a mud pit with barbed wire, Muddy Mayhem, fire pits, and other intense obstacles that will push you to the breaking point.

And by the end of the race, you will be, literally , covered and submerged in mud from head to toe.

But Don’t fret yet.

On the Warrior Dash course, you still can skip over any apparently impossible obstacle with no penalty attached, and you will still receive a finisher’s medal at the end of the race.

2. Tough Mudder

From the largest in the world, to “world’s toughest race”.

Tough Mudder is a 10 to 12 miles obstacle course that’s so grueling it might have you praying on your knees for it to end only halfway through.

The events take place on five continents and attract thousands of athletes from all around the world.

What to Expect

On the Tough Mudder course, you will have go through and over about 25 gut-busting military-inspired obstacles designed by British Special Forces.

Some of the obstacles you will find along the course include the Funkey Monkey—sslick bars with mud and butter that cross a sub-zero pit muddy water, The Arctic Enema—a plunge into a frosty dumpster filled with icy water, Electroshock Therapy—a sprint through field of hanging live wires with more than 10,000 volts of electricity, and other challenging military-inspired obstacle.

  1. Spartan Race

The Spartan Race is another big player that attracts a thousands of participants from all fitness and training backgrounds because it has a little something for every one.

So regardless of your fitness level, there is always an obstacle course distance that will fit your current fitness level.

Here are the main distances on the Spartan Race series:

  • A three-mile sprint with 15 obstacles
  • The Super Spartan, an 8-miler featuring 20 obstacles.
  • A 12-mile Spartan beast with 25 obstacles
  • And finally, the Death Race, an 48-hour endurance race held once a year.

What to Expect

On the Spartan Race course, expect a lot of muddy pits, rope climbs, dark tunnels, barbed wire and other gut wrenching obstacles.

However, you cannot cheat on this one.

If you skip an obstacle, expect a penalty of 10 to 30 burpees before you can move on with the rest of the course.

4. Columbia Muddy Buddy Ride and Run Series

CBM is a bit different from the above event because it’s a partners-only event.

Columbia Muddy Buddy course is about 6 miles long and it’s broken down into 5 legs by obstacles along the way.

During this race, participants trade running the 5k obstacle course and riding a mountain bike.

And each team has to make it all the way to end of the seventh mile course.

In other words, you and your partner will keep switching the entire course between running and biking up to the finish line.

So it’s the ideal event to-do with your friend, spouse, girlfriend/boyfriend. Just pick em wisely and train in advance.

What to Expect

Obstacles on the course include a high wall, a 50-foot long mud pit, a cargo net, and balance beam, and conquering the infamous Mud Pit as a team before making it the finish line.

Good news is this event allows participants to skip an obstacle if it’s too much with no penalties imposed.

5. The Civilian Military Combine

This is the obstacle race with the most military influence,so if you are into military inspired challenges, then this race is for you.

The Civilian Military Combine, or CMC for short, is a military style competition per excellence.

And it’s your perfect opportunity to join the ranks for a day and see what it’s like to be in the military.

What to Expect

On the race, expect to blast through the six mile obstacle course race which includes about 20 intense and crazy obstacles.

But, before tackling the obstacle course, you must make it through the PIT, which is a high intensity AMARAP (as many repetitions as possible)challenge in which you will be judged on the number of reps you can pull off in four timed lifting events, that consist of kettlebell swings, box jump burpees and push presses.

New to Running? Start Here…

If you’re serious about running, getting fit, and staying injury free, then make sure to download my Runners Blueprint Guide!

Inside this guide, you’ll learn how to start running and lose weight weight the easy and painless way. This is, in fact, your ultimate manifesto to becoming a faster and a stronger runner. And you want that, don’t you?

 Click HERE to check out my Runners Blueprint System today!

Don’t miss out! My awesome running plan is just one click away.

30-Day Core Sculpting Challenge: Strengthen Your Core for Optimal Running Performance

by
Core Challenge exercises

Are you ready to embark on an incredible journey to strengthen your core and unleash your full potential? I present to you my 30-day core challenge, designed to transform your midsection and enhance your overall performance.

Whether you’re a casual runner, a seasoned athlete, or even a desk warrior, a strong core is essential for both your health and athletic prowess.

Think of your core as the sturdy foundation that supports all your movements, both on and off the field. It’s like the bedrock beneath a majestic mountain. When your core is weak, it’s as if cracks start to form, and trouble seeps in. Chronic pain, poor posture, nagging back issues—these are just a few of the woes that can plague you.

But fear not! By committing to this core challenge, you’ll be fortifying those foundational muscles and building a powerhouse within yourself.

Research studies have consistently highlighted the importance of a strong core. One study published in the Journal of Strength and Conditioning Research found that individuals with greater core stability had improved running economy and reduced injury risk. Another study in the European Journal of Applied Physiology showed that core strength training enhanced performance in various sports activities.

So, are you ready to embark on this transformative journey? Over the next 30 days, we’ll dive deep into a series of targeted core exercises that will challenge and strengthen your midsection.

The Core Challenge – It’s not what you think

Let’s break the repetitive record and dive deeper into the fascinating world of core muscles! You see, the core is not just about six-pack abs that make heads turn at the beach. Oh no, it’s so much more than that!

Think of your core as a powerful team, working together to keep you strong, stable, and balanced, each with their unique role to play. Sure, the abs might take center stage, but they’re not the only bad boys in town.

Let me introduce you to the stars of the show. We have the obliques, those sneaky muscles on the sides that help you twist and turn like a ninja. Then there’s the erector spinae, the unsung heroes that support your spine and keep it aligned. The abdominal muscles, both superficial and deep, work in harmony to provide strength and protect your precious organs. And let’s not forget about the glutes and lower lats, the powerhouses that give you stability and explosive strength.

Now, here’s where it gets interesting. Research studies have delved into the importance of training these core muscles as a whole. A study published in the Journal of Sports Science and Medicine found that core training significantly improved dynamic balance and functional movement performance. Another study in the Journal of Orthopedic & Sports Physical Therapy showed that core stability exercises reduced the risk of lower extremity injuries in athletes.

The 30 Day Core Challenge

Welcome to the 4-week core challenge, where we’re about to take your midsection on an exciting journey of strength and transformation! Buckle up and get ready for some serious core-crushing action.

But hey, before we dive in, let’s talk strategy. This challenge is all about quality over quantity. Each week, we’ve carefully crafted four unique workouts that will keep you on your toes. We’ve mixed up the length, intensity, and exercises to keep you engaged and motivated. Variety is the spice of life, after all!

During each workout, you’ll be spending a solid minute on every exercise. It’s like a thrilling race against the clock. But don’t worry, I’ve got your back. Take those well-deserved 20 to 30 seconds of rest between moves. Catch your breath, wipe off the sweat, and prepare to conquer the next challenge.

Oh, and speaking of challenges, here’s a little secret for you. As you progress through this journey, your core will become a force to be reckoned with. So feel free to push yourself further. Increase the time or reps on each move. Unleash the inner beast and embrace the burn!

But hold up, champ. I want to make sure you’re not overdoing it. Rest and recovery are as essential as the workouts themselves. Your core, just like any other muscle group, needs time to recharge and rebuild.

Let’s kick off this journey and show your core who’s boss! Are you up for the challenge? Let’s make those abs scream with delight!

Week 1 OF The Core Challenge

The first week is all about pacing yourself and finding where you are at when it comes to core strength and endurance.

This is why most of the exercises prescribed below are simple and straightforward.

Most of them are isometric exercises designed to test both your endurance and strength.

Nothing crazy here.

Workout I: The Core Shredder

Do the following;

One minute Plank hold

20 Crunches

15 Russian Twists

10 Leg raises

Repeat three to five times.

Workout II: The Love Handles Eliminator

Do the following:

Side Plank right side for one minute

Side plank left Side for one minute

15 reverse crunches

20 Bicycle crunches

Repeat three to five sprints

Workout III: The Explosive Core

Do the following:

One minute floor sprints

One minute High knees

15 Hanging leg raises

One minute Planks jacks

Repeat three to five times

Workout VI: The Core Blaster

Do the following:

One minute hold planks

15 Spiderman push-ups

One minute of Plank with knee to chest

20 alternating leg raises

15 Plank reaches

Repeat three to five times.

Additional Reading  – Does running give you abs?

Week 2 Of The Core Challenge

Workout I: The Core Shredder

Do the following

90 second of plank holds

30 Crunches

25 Russian Twists with a weight plate.

20 leg raises

Repeat  three to five times

Workout II: The Love Handles Eliminator

Do the following:

30 seconds of  side arm plank crunches (right side)

30 seconds of  side arm plank crunches (left side)

30 reverse crunches

40 bicycle crunches

Repeat three to five times

Workout III: The Explosive Core

Do the following:

Two minutes of floor sprints

Two minutes of high knees

30 Hanging leg raises

90 seconds of plank jacks

Repeat three to five times

Workout VI: The Core Blaster

Do the following:

Two minutes hold planks

20 Spiderman push-ups

90 seconds of Plank with knee to chest

30 alternating leg raises

20 Plank reaches

Repeat three to five times.

Week 3

Workout I: The Core Shredder

Do the following

Two minutes of plank holds

50 Crunches

40 Russian Twists with a weight plate.

30 leg raises

Repeat three to five times

Workout II: The Love Handles Eliminator

Do the following:

90 seconds of  side arm plank with opposite leg raised (right side)

90 seconds of  side arm plank with opposite leg raised (left side)

40 reverse crunches

50 bicycle crunches

Repeat three to five times

Workout III: The Explosive Core

Do the following:

Three minutes of floor sprints

Three minutes of high knees

30 Hanging leg raises

Two minutes of plank jacks

Repeat three to five times

Workout VI: The Core Blaster

Do the following:

Three minutes hold planks

25 Spiderman push-ups

Two minutes seconds of Plank with knee to chest

40 alternating leg raises

25 Plank reaches

Repeat three to five times.

Week 4 OF The Core Chalenge

As you are coming to week 4, you are coming near the end of this 30-day challenge.

So you have to give it your best here.

Go for the extra mile, if you have to.

Some of these workouts are quite challenging.

This is no longer beginner territory, so pace yourself if it feels like too much of a challenge.

You are the boss.

You call the shots.

Workout I: The Core Shredder

Do the following:

Three minutes of plank holds

70 Crunches

50 Russian Twists with a weight plate.

40 leg raises

Repeat three to five times

Workout II: The Love Handles Eliminator

Do the following

90 seconds of  side arm plank crunches (right side)

90 seconds of  side arm plank crunches (left side)

60 reverse crunches

60 bicycle crunches

Repeat three to five times

Workout III: The Explosive Core

Do the following:

Three minutes of floor sprints

One minute of Jumping Squats

Three minutes of high knees

One minute of Burpees

30 Hanging leg raises

Two minutes of plank jacks

Repeat three to five times

Workout VI: The Core Blaster

Do the following:

5 minutes Plank Hold

30 Spiderman Pushups

Two minutes of Plank knee jumps

50 alternating leg raises

30 Plank reaches

Repeat three to five times.

Core Challenge Exercise Demonstrations and Tutorials

In case you are not familiar with the exercises above, here are the form tips you need:

Plank Holds

Crunches

Russian Twists with a weight plate

Leg Raises

Side arm Plank Crunches

Reverse Crunches

Bicycle Crunches

Floor Sprints

Jumping Squats

High Knees

Burpees

Hanging leg raises

Plank Jacks

Spiderman Pushups

Plank knee jumps

Alternating Leg Raises

Plank Reaches

Featured Image Credit  – CCFoodTravel.com Via Flickr

Top 6 Cardio Alternatives to Running – Exercises to Replace Running

by

Looking for the best cardio alternatives to running? Then you have come to the right place.

If you have trouble running—whether you’re injured, burned out or just looking to spice things up—know that you got alternatives.

You don’t have to suffer through pain or injury to increase your heart rate and get your body moving.

Here are my favorite running alternatives that can double up as exercises to replace running.

Enjoy!

*Disclosure: This post may contain affiliate links that at no additional cost to you. I only recommend products I’d use myself and all opinions expressed here are our own. 

Cardio Alternatives To Running Option I – Skipping

Skipping is awesome for many reasons.

This amazing workout can help you build speed, power, and agility in your legs without having to leave the comfort of your home.

How it does that?

First of all, skipping builds lower body strength—especially in the calves—and improves core power and endurance—fundamental aspects of building a powerful and injury free runner.

Also, jump roping workouts can help you become a faster running by training your legs to “spend” less time on the ground, which is one of the main keys to speed and agility.

In other words, jumping rope on a regular basis can help you improve speed, power, balance, coordination, and endurance.

These are the essential elements when it comes to becoming the best runner you can be.

Not only that, the rope also burns tons of calories.

According to research, jumping rope can burn up to 15 calories per minute, depending on intensity and your fitness level, of course.

The only downside of jump rope training that I can think of is that it’s high impact.

As a result, if you have any sort of serious injury, you should go easy on the rope and stay within your fitness level the entire time.

For more tips on jump rope training, check my post here.

Other than that, I see no objection to adding this excellent tool into your training program.

Cardio Alternatives To Running Option II – Rowing

I’m not a big rowing machine fan.

I wish I were, but I’m not.

Nonetheless, this doesn’t mean that this machine has got nothing to offer.

Au contraire, rowing is a fantastic cardiovascular exercise that targets the back, core, quads, hamstrings, glutes, as well as the shoulders and the arms, of course.

And with the right training form, you can target your abs, chest, triceps and biceps muscles in one continuous and non-stop motion and action.

In fact, the movement of pushing and pulling on a rowing machine might be more effective than traditional strength training since it hits and targets almost all of the major muscle groups, according to a study by Duke University.

That’s right.

This workout is total body exercise per excellence.

And you can do this all while getting your heart working to its max.

What’s more? Oh, rowing is also very low impact, so it’s an ideal alternative for runners recovering from an injury or looking for a low-impact exercise to replace running.

And if you’ve never used a rowing machine before, then don’t let that stop you.

The good news is that you can find an indoor rowing machine at most gyms and fitness facilities.

You might also consider signing up for an indoor rowing class or get yourself an indoor rowing machine to get the most out of this amazing workout.

Here is a YouTube tutorial to help you perfect your form and get ready to row with finesse or check this great beginner rowing machine workout plan.

Cardio Alternatives To Running Option III – The Stairs

According to a Canadian research, walking up 200 steps at least twice a day, five days a week for a duration of two months can lead to an increase in V02 max by up to 17 percent.

Which is great.

Not only that, but you also have to engage more leg muscles on the stairs since you have to constantly lift up your body upward with each step you take.

This boosts overall lower body strength like nothing else.

What’s more?

The stairs are also easier on the joints than classic sprints while also improving your range of motion and agility.

Therefore, if your office or apartment building has access to stairs, or you leave near a stadium, be sure to add this cardio option to your training arsenal.

To get the most of the stairs, be sure to switch it up between running, skipping, jumping, hopping and squatting.

For an impressive stair workout, check my post here.

Cardio Alternatives To Running Option IV – Cycling

This is my favorite cardio cross-training exercise.

I really love cycling because it works the lungs and the cardiovascular system in a similar manner to running, but without the high impact often associated with the sport.

Why?

For starters, this is one of the best workouts for shedding mad calories while building up muscles and power in the core, glutes, thighs, and legs.

Also, cycling is low impact, so it’s easier on the body and the perfect running alternative option for anyone nursing an injury.

And it’s also the ideal calorie burner.

In fact, research shows that you can burn as many calories as you would during a 45-minutes run during a typical spinning class.

Not only that, cycling can also increase your stride length and speed.

Maybe the only downside of this cardio option is that you’ll need some gear to get going, including a good bike (whether it’s a road bike, mountain bike, etc.), a helmet, and protective glasses and the right clothing.

Also, be sure to stay safe on the road.

Check my post for some of the best biking workouts for runners.

Cardio Alternatives To Running Option V –  Swimming

If you are a running fanatic, just like me, but are suffering from joint pain or an injury, then swimming might be the exact thing the doctor ordered.

Swimming can push your body and cardiovascular system to the max without so much impact on your joints—making it the IDEAL running alternative for those looking to reduce impact on their bodies and/or recovering from an injury.

In fact, according to a study in the Journal of Applied Physiology, hitting the pool for an hour, at least three times per week for ten weeks can increase VO2 max by up 10 percent.

Not only that, swimming also target almost every muscle in the upper body, making it for an excellent resistance training option.

Here is a YouTube tutorial to help you build perfect swimming technique if you are a complete beginner.

Alternatives To Running Option VI – Bodyweight Training

Last but not least, you can also get a great cardio workout without reaching for the rope, hopping on the rowing machine, hitting the pool, or purchasing an expensive bike.

Enter the world of the bodyweight training.

What I really love about bodyweight training is that it is easily scalable, convenient and mostly low impact.

This means you can do it in the comfort of your own house without paying for hefty gym fees or purchasing any expensive training equipment.

All you need is your body, a bit of space, and off you go.

What’s more? Body-only exercises are also so effective at burning calories and maximizing fitness gains.

In fact, performing bodyweight exercises in a high-intensity interval manner can be an effective way to increase total body strength while also the heart pumping.

Some of the best bodyweight cardio exercises include high knees, power skips, butt kicks, jumping jacks, bounding, plyo push-ups, squat jumps, box jumps, and burpees.

The list is almost endless.

Here are three routines to try:

New to Running? Start Here…

If you’re serious about running, getting fit, and staying injury free, then make sure to download my Runners Blueprint Guide!

Inside this guide, you’ll learn how to start running and lose weight weight the easy and painless way. This is, in fact, your ultimate manifesto to becoming a faster and a stronger runner. And you want that, don’t you?

 Click HERE to check out my Runners Blueprint System today!

Don’t miss out! My awesome running plan is just one click away.

Click HERE to get The Runners Blueprint System today!

Top 7 Hip Stretches For Runners

by
hip stretches for runners

Looking for some of the best hip stretches for runners?

You’re in the right place.

In today’s article I’ll show you how to stretch your hips in a safe and comfortable way. But first things first, let’s talk about why you need to add a few hip opening stretches to your training routine.

Let’s delve deeper…

*Disclosure: This post may contain affiliate links that at no additional cost to you. I only recommend products I’d use myself and all opinions expressed here are my own. 

What Are The Hip Flexors?

Located near the top of your thighs, the hip flexors consist of a group of muscles and tendons on the front—anterior—of your hip joint, connecting your legs to your pelvis.

When contracted, your hip flexors let you raise your knees or bend at the hip.

The primary hip flexor muscles are the psoas major and the iliacus— collectively known as the iliopsoas, (usually the weakest of all of the muscles).

Other hip flexor muscles include the sartorius, tensor fascia latae, and rectus femoris.

See image.

And here’s how they look like :

The main hip flexors muscles

Source – Wikipedia

The Functions Of the Hip Flexors

The hip flexor muscles are used in every stride when walking, running, and sprinting.

These allow you to walk, run, bend kick, and swivel your hips.

Your hip flexors are contracted on every step forward.

The more miles you log in, the more you put them to work.

Some of the main functions:

  • Bringing the thighs up toward the chest.
  • Driving the knees up and down.
  • Maintaining proper running form.
  • Moving the legs from side to side and front to back.
  • Stabilizing the pelvis.

Causes of Hip Issues

The hips is just one region of the body that’s prone to tightness if you’re a runner.

Running’s repetitive nature means that you’re constantly working the hip flexors and extensors through a very small range of motion.

So it’s not surprising that hip pain from running is such a common issue.

Add to this the fact that, thanks to our sedentary lifestyle, we spend the bulk of our time sitting—roughly a third of the day.

When you spend a lot of time in a seated position, your hip flexors are kept in a shortened position more than they should be, which, in turn, makes them super tight.

This has huge negative effects on your posture, spinal stability, and gait.

Ramifications of Tightness

Tightness in the hip flexors results in an exaggerated anterior pelvic tilt.

This occurs when the arch of the lower back increases while the backside stick out more.

The tighter your hip flexors get, the more your pelvis tilts back and the more likely you’re to lean forward—as in stick out your butt and arch your back—while running.

Not only this is bad form, but can also set you up for back pain and serious injury. And you want none of that.

For more on the research conducted on hip muscle tightness and overuse injury, check the following studies:

Study 1

Study 2

Study 3

Study 4

How To Test Your Hip Flexor Flexibility

Wondering if your hips are too tight—or loose enough? Take the Thomas test.

Also known as Iliacus test or Iliopsoas Test, this test is used to measure the flexibility of the hip flexors—more specifically, that of the iliopsoas muscle group, the pectineus, Rectus Femoris, gracillus as well as the Sartorius and Tensor Fascia.

Proper form

Start by laying or sitting at the very edge of a table or bent, with the tailbone resting at the edge.

Then, roll back onto the table while pulling both knees to your chest.

This helps ensure that your lumbar spine is flat on the table and your pelvis is posteriorly rotated.

Next, hold the opposite hip in maximum flexor with the arms, while the assessed limb hang down toward the floor.

Last up, perform on both sides and compare.

Results

If your left leg lower backs, and sacrum remain flat on the table with the knee bending to 70 to 90 degrees, kudos…you don’t have tight hip flexors.

However, if one of your thighs or legs stay up drastically higher than the other, then you do have tight hips, and regular hip openning stretches are required.

Now that you know a thing or two about the importance of hip stretches for runners, let’s get to the exercises themselves.

Top 7 Hip Stretches For Runners

Fortunately, there’s is an abundance of good hip openining stretches that you can perform at home to decrease tightness, relieve pain, and increase mobility in your hips.

You won’t need to join a gym, buy a lot of expensive equipment or even leave the comfort of your home to perform the following hip flexors exercises.

Enjoy!

Hip Stretch for Runner – 1. Pigeon

Also known as Eka pada rajakapotasana, this is a famous yoga pose, and one of the most effective hip flexors stretches, especially the hip abductors.

Proper Form

Begin by sitting with your right knee bent and left leg stretched behind you.

Next, while making sure that your left hip is always pointing toward the mat, drag your right heel toward your left hip.

Then rest your hands on your right thigh or your hips, then walk your hands out in front of you, and lower your hips down toward the floor over your right knee.

Hold the pose for 30 seconds to one minute.

Be sure to breathe into any area of discomfort or tension.

Repeat on the other side.

Hip Stretch for Runner – 2. Lunge Hip Flexor Stretch

One of the best best hip stretches for runners that  not only targets most of the muscles in the hips, but it’s also ideal for stretching the glutes, hamstrings, and quadriceps.

Proper Form

Assume a lunge position with your right knee forward.

Next, drop your left knee to the ground, and place your hands on your right knee or the floor under your shoulders, according to your flexibility level.

Be sure to keep your upper body tall, and core engaged the entire time.

Then, while keeping your front knee directly above your ankle, hold the position for 30 seconds to one minute, and feel the stretch in your left hip flexor.

Change sides and repeat.

Hip Stretch for Runner – 3. Happy Baby

Also known as Ananda Balasana in the yogic circles, this relaxing hip stretch also targets the lower back and the hamstrings.

Proper Form

Lay flat on your back with both knees bent while gently holding the outside edges of your feet with your hands.

Next, while keeping your arms on the outside of your legs, press both knees to the ground below your armpits.

Feel free to rock lightly from side to side if that feels good.

Hold the pose for at least one minute, then move to the next stretch.

Hip Stretch for Runner – 4. Butterfly

A powerful hip opener that also stretches the glutes and the inner thighs.

Proper Form

Assume a cross-legged seated position with the soles of the feet pressed together.

Next, while grabbing your ankles, lengthen your spine upward,  draw your belly button inward then slowly fold forward from your hips with a deep exhale.

Focus on your inner thighs and be sure to breathe into that area to release any tension or discomfort.

For more stretch, feel free to crawl your hands forward away from your body.

Hold the pose for one minute then slowly release and move to the next stretch.

Hip Stretch for Runner – 5. Extended Wide Squat

Not only this hip opening stretch is ideal for the hip abductors, but also increase mobility in the lower back, hamstrings, and glutes.

Proper Form

Assume a standing position, with the feet slightly wider than your hips, toes pointing out so that hips are open.

Next, while keeping your back flat and core engaged, slowly bend your knees and lower your hips toward the floor.

For more stretch, place your elbows inside of your thighs, gently pressing them out against the inside of your knees.

Hold the pose for 30 seconds to one minute then slowly release back to standing position.

Hip Stretch for Runner – 6. Frog Hip Stretch

This simple pose stretches and opens up the the hip abductors, the insides of the thighs, and the groin.

If you have any recent leg, hip or knee injury, be careful with this one.

Proper Form

This is one of my favorite hip flexor stretches.

Assume an all fours position with hands and knee in a tabletop position, then bring your forearms onto the mat or a yoga block.

Next, slowly slide both knees away from your body and widen them out as far as possible as you lower your chest and hips toward the floor.

Hold the position for one to two minutes then slowly release it and move to the next stretch.

Hip Stretch for Runner – 7. Standing Wide-Legged Split

This stretch will not only target your hips but also opens up your inner thighs and hamstrings.

Proper Form

Begin by sitting up tall with the feet three to four feet apart, heels a bit wider than the toes.

Next, while keeping the soles of your feet flat on the floor and torso long,  fold forward from the hips and place your hands on a yoga block or mat right below your shoulders.

Hold the pose for 30 seconds to one minute.

If your flexibility allows it, feel free to lower onto forearms for a deeper hips stretch.

hip flexor stretches for runners

New to Running? Start Here…

If you’re serious about running, getting fit, and staying injury free, then make sure to download my Runners Blueprint Guide!

Inside this guide, you’ll learn how to start running and lose weight weight the easy and painless way. This is, in fact, your ultimate manifesto to becoming a faster and a stronger runner. And you want that, don’t you?

 Click HERE to check out my Runners Blueprint System today!

Don’t miss out! My awesome running plan is just one click away.

Top 7 Hip Stretches For Runners – The Conclusion

There you have it!

The above hip flexor stretches for runners are all you need for to open your hip flexors and keep flexible for the long haul.

Just make sure to do them on a regular basis. The rest is just detail.

Top 6 Bike Workouts for Runners – The Runners Guide to Cycling

by
runner doing cycling workout

Looking for the best bike workouts for runners? Then you’ve come to the right place.

Just because you proudly call yourself a runner doesn’t mean you should scoff at other forms of training, especially when it’s a cycling workout.

In fact, cycling, the right way, can actually make you a faster and less injury-prone runner.

That’s why it’s one of the best cross-training options for runners.

In today’s post, I’m sharing with the beginner’s runner guide to cycling for cross-training.

By the end of this guide, you’ll learn:

  • The Benefits of Cycling for Runners
  • Cycling Vs. Running Muscles
  • Beginners Gear Guide To Cycling
  • How to Cycle the safe way?
  • Should you try a spinning class?
  • How to Improve your Cycling form
  • Running and cycling training plan
  • The Best Cycling Workouts for Runners

Feel excited?

Let’s spin.

*Disclosure: This post may contain affiliate links that at no additional cost to you. I only recommend products I’d use myself and all opinions expressed here are our own. 

The Benefits of Cycling for Runners

Cycling is, hands down, one of the best cross-training exercises that complement running, whether you want to go all serious about it (I’m not), or just do it every now and then (which is my thing).

Here are some of the main reasons:

Targets all major running muscles. Cycling builds strength and power in major leg muscles, such as the glutes, calves, and quads—key running muscles.

Low impact. Cycling targets these muscles in a non-load-bearing manner. Basically, the pedal helps you to continue the movement impact, so your joints bear little weight.

Improves leg turnover. A high cycling cadence—of roughly 90 revolutions per minute or more—improves leg turnover that translates very well to running.

Many workouts. Just like running, you can do all sorts of workouts on your bike, including interval sessions, tempo rides, hill rides, and long steady ride workouts to build endurance. The best cycling workouts for runners are those routines that mimic standard and classic run workouts, just like the ones I’m sharing with you below.

Great for recovery. Or should I say, active recovery, which is any sort of low-intensity low-impact exercise after a hard workout.

Active recovery can increase blood flow, soothe muscle soreness, reduce joint stiffness, flush out toxins—all which can help improve recovery rate.

Cycling Workouts for runners

Cycling For Runners – The Muscles Used

If you’re a serious runner who cross-trains regularly, understanding the role of each muscle group in both running and cycling may help you cut the risk of injury while improving performance.

The primary muscles at work when cycling are the hamstrings and quadriceps in the upper legs and the soleus and gastrocnemius in the calf.

These muscles contract in a continuous sequence to help generate the pedaling power.

But it’s a bit of a different story when it comes to running.

The main running muscles are the quadriceps, hamstrings, calves, glutes, and iliopsoas.

These help with hip extension, knee flexion, and pelvis stabilization.

Neither biking nor running tends to develop overall muscle mass.

In fact, these exercises can actually cause the muscle fibers to break down and shrink as the body tries to make muscle fibers more metabolically efficient.

Beginner Biking Gear

Although biking requires more gear than running, all you need to get started is an entry-level bike. This can cost you around $1,000. You can also get a better deal online or get a second-hand bike.

Just like your running shoes, the bike must fit, or it’s a no-deal. If you don’t have a bike yet, check the following top picks on Amazon.Com:

More Gear

Some of the essential items you’ll need to include a bike, helmet, glasses,  bike shorts, cycling shoes, cycling gloves, multi-tool, spare tube,  an inflation device, and working brakes.

Biking Shoes

Most runners will start cycling in running shoes (duh), which should pose no problem for short rides—as long as you got flat pedals but the moment you start going the distance, you might find yourself suffering from foot cramps or pain due the repetitive foot flexing.

Go for cycling trainers that have rigid soles to keep your feet from flexing too much. This helps reduce the risk of pain and cramping. It also optimizes energy transfer to the pedals.

Cycling Clothing

You’ll need a pair of padded cycling shorts to prevent your backside form hurting so much. Choose the wrong pair of shorts and you’ll force yourself off the bike due to saddle sores.

What’s more?

Make sure your cycling shorts are made of fast-drying  and wicking material to help keep your body dry and comfortable.

A jersey is also important. Choose bright-colored jerseys to help make you more visits to oncoming traffic. You should also get a top made of high performance materials that don’t get squelchy if you sweat too much or get caught in the rain.

You should also consider getting jersey with zipper to help allow to easily put on and remove tight jerseys and to unzip to improve air flow in the summer day.

Helmet

Protect your head—I cannot emphasize this enough.

Research says that using a a helmet while riding reduces the risk of head injury by 50 percent and the risk of face and neck injury by 33 percent.

In a perfect world, no one should fall of their bikes, but sometimes shit happens and things can get out of control on the road.

Since the cycling helmet is getting bigger, brands are continually competing with each other to design the best bike helmets, focusing on factors such aerodynamics, comfort and breathability.

Additional resource  – Trx exercises for runners

A Water Bottle

Just like running, cycling is hard work, and it’ll make you sweat like a lot, especially if you’re riding long in the summer heat.

Cycling is hard word so drinking enough water before, during and after your rides is key for getting the most out of your cycling experience. I can’t emphasize this enough.

For this reason, staying well hydrated  is essential if you’re serious about making the most out of your rides.

Take a filled water bottle with you. The easiest way to that is to use a frame-mounted cage designed for such bottles.

Floor Pumps

To make the most out of your cycling experience, you’ll also need to adjust your tire pressure to the conditions: in the hot season, you should increase pressures to avoid rolling resistance and help cover more distances, while in winter a slightly lower pressures means improved grip on slippery roads.

Cycling For Runners The Safe Way

By now, you should have gathered all the gear you need and are prepared to hit the road.

Are you ready to go?

Don’t rush out of the door yet.

When doing outdoor sports, whether it’s running, biking, you name it, you should always put safety first.

Here’s what to pay attention to for staying safe while cycling.

  • Know the laws. Look up your state laws regarding bikes and get to know common safety principles that can help keep you out of harm’s way.
  • Keep it on the road. Sidewalks are the reserves of pedestrians and only pedestrians. Even when biking at a slow pace, you can be going as fast as 15 to 20 miles per hour. This is too fast to be coming down the sidewalk next to walkers and runners.
  • Look for bike lanes. These provide more than three feet of space for you so you can comfortably ride your bike at any pace. Just keep an eye for parked cars.
  • Use body language. Communication is key for staying safe on the road. Use common hand signals to tell other drivers when you’re slowing down or turning. Signal when turning or changing lanes, as well as when stopping for traffic signals.
  • Be loud. Call out to other riders, runners, or walkers when you’re approaching or about to pass them.

Too much to digest?

Try riding with a cycling group or buddy until you get comfortable with the rules of the road.

Riding in groups is a great way to stay safe on the road while having fun riding the miles.

The Spinning Option

If you decide to hop on a spin bike at your gym, then the only expense you have to worry about is your membership.

Gyms have them, and they are not that expensive.

Not only that, but some spin bikes also come with their own pre-programmed workout routines.

All you need for an awesome spinning session is an iPod with a good playlist and (maybe) a training buddy to help you ward off the boredom of spinning in place.  Find out this detailed guide from TheDrive to compare the most popular spin bikes in case you would want to get one.

Cycling For Runners – Improve your Technique

Biking can be quite scary for beginners as there’s a lot to learn. Electric bikes could be a good option to start with. Take a look at this massive list of e-bike brands you can choose from.

But, don’t feel like you got to learn everything overnight.

Just like any other sport, it’s a learning process that requires time and practice.

As you get your head around the bike, you’ll be able to improve your pedaling form and position on the bike for more speed and endurance.

Want to know where to start?

Here are a few basic tips to help you improve your cycling technique.

  • Improve cadence. Just like in running, cadence refers to the number of revolutions that pedals make per minute. Shoot for 90 rpm regardless of the terrain.
  • Stay relaxed. Avoid holding your handlebars in a death grip unless you’re in a dead sprint. Just like when running, staying relaxed can help you save energy and keep you from feeling too stressed out and tight while biking.
  • Shift right. Make it a rule to practice shifting to an easier gear before you need it. This includes when approaching hills and stoplights. Waiting for too long may force the chain to slip.
  • When tackling a climb, opt for a more upright position while keeping your hands on the bar tops. Aim for circular pedaling motion instead of pushing down.
  • To ensure a smooth and safe stop, lightly use both the front and rear brakes when you need to stop. Avoid pulling only the rear or front brake lever as well as sudden stops. That’s how accidents happen.
  • Pay attention. By far this is the most crucial part of proper cycling technique. Just as you wouldn’t simply get lost in your head when logging the miles, you shouldn’t lose focus on the bike either. Sure, have fun, enjoy the scenery but don’t bike yourself into oblivion.

Running and cycling training plan

When it comes to scheduling your running and biking workouts, avoid performing double sessions of the same type on the same day—the additional damage from the second workout will likely hinder your recovery and cause more harm than good.

For example, a good workout pairing would be an interval run in the morning then an easy bike ride in the evening.

This means starting the day with the high-intensity session, then do the easy ride that can serve as active recovery.

Conversely, a bad example would be performing intervals on the bike in the morning then tackling hills in the evening.

The morning cycling workout may undermine the gains of the hill session as you won’t be able to sprint up the hills at your best.

runner cycling

The Best Bike Workouts for Runners

Here is a list of biking workouts you might consider adding into your training program.

I suggest that you do at least one of the sessions below twice a week, choose another for a third hard day.

  1. The Road Bike Cycling Workout

Fartlek is a Swedish term that means “speed play.” First used by runners way back in the 30’s, fartlek training has over the last few decades spread to other sports—including cycling.

You can perform this workout on flat sections or hills, just make sure you are biking on feel and picking up the pace every now and then.

The Workout

10 minutes easy biking to warm up and get ready, then do the following:

  • 5 minutes of moderate biking
  • 2 minutes sprint
  • 4 minutes moderate
  • 1-minute sprint
  • 5 minutes moderate
  • 3 minutes sprint
  • 10 minutes easy cooldown.

There is no magic formula for the perfect fartlek biking workout.

Feel free to let your creativity carry you forward, and remember to have fun.

It’s called “speed play” for a reason.

  1. Endurance Ride Cycling Workout

The endurance workout is one of my favorite biking workouts—especially on days when I don’t feel like doing something intense but still get a sweat going.

The main goal of this session is to build endurance without causing too much fatigue.

You should feel the tension building in your muscles, but keep the speed at a conversational pace—meaning you can still talk without huffing and puffing.

The Workout

Start, like usual, with a 10-minute easy-paced pedaling to get you warmed and ready.

Next, aim to keep up a steady cadence for the upcoming 45 to 60 minutes, shooting for an effort level of 6 to 7 on an effort scale of 1 to 10, and exercising at 60 to 70 percent of your maximum heart rate.

As a beginner, go for a low cadence—roughly 60 to 70 rpm for your first few endurance sessions. As you get fitter, work it up gradually up to more than an hour.

Last up, finish the ride with a 5-minute slow-spinning cool down at an easy pace.

  1. Speed Intervals Cycling Workout

Intervals are a crucial part of any cycling training program.

These powerful sessions can help you increase aerobic capacity (VO2 max) and power, burn mad calories, and they are perfect for the time-crunched runner.

You can perform this workout indoor, or outdoor.—although I prefer doing it indoor because that way I can have more control over pace and intervals length and duration.

The Workout

Start with a 10-minute easy-paced pedaling to get you warmed and set.

Next, perform at least six to eight one-minute fast-pedal intervals near top speed—nothing less than 90 percent of your max.

Slow down and recover with a one-minute easy pace spin with minimal resistance.

After the last interval,  slow down and ride at a neutral pace for 5 minutes to cool down.

  1. Tabata Intervals Cycling Workout

Tabata intervals are the brainchild of the Japanese exercise physiologist Izumi Tabata and consists of alternating between 20-second of a high-intensity interval with 10-second of recovery.

Tabata protocol workouts are perfect if you’re short on time and looking to get the most out of every minute you spend on a bike.

These also increase cardiovascular fitness and shed crazy amounts of calories like nothing else.

For a timer to keep track of your sprint and rest periods, feel free to down this Tabata-timer app.

The Workout

Begin the workout with a 10-minute easy ride as a warm-up of easy spinning.

Next, up the intensity by either boosting gear ratio or tension, then sprint for 20 seconds as fast as possible.

Then, slow down and recover with a 10-second of easy spinning.

Repeat the on and off pattern for eight times to complete one round.

Pedal easy for one to two minutes, then aim to do at least two to three more rounds.

  1. Climbing Intervals Cycling Workout

The cycling climbing session helps build strength and power needed to tackles the hills with ease, and will also totally challenge your muscular strength and endurance and power on the bike.

You have two options here:

(1) Tackle a moderate-to-steep hill.

The ideal hill should take you at least two to five minutes to climb, has a steady grade of 7 to 10 percent with no stop signs or traffic lights.

(2) Or hop on a stationary bike with a riser block under the front wheel to simulate a hill by raising the bike’s front wheel.

The Workout

Start with a 10-minute warm-up of easy pedaling.

Begin the uphill, aiming for an effort of 7 to 8 for at least 5 minutes, and aiming for 70 to 80 RPM.

Then, coast or recover downhill, and repeat for 25 to 30 minutes.

Repeat the cycle for the duration of your session, then end the workout with a 5-minute easy pedaling cool-down.

feel free to stand and attack for 15 to 20 pedal strokes a time at the fastest pace possible.

  1. The Recovery Cycling Workout

A recovery ride serves the same purpose as a recovery run As a result, you shouldn’t be skipping them.

The recovery is going to help you to increase your biking mileage while also allowing your body to recover by spending some time at a lower-intensity training zone.

The Workout

This is easy and straightforward: Ride as easy as you can possibly ride for 30 to 45 minutes.

In fact, go as embarrassingly slow as possible, and do it deliberately.

Keep spinning easy, and don’t let your training buddy ruin this for you—regardless of how much they pressure you into speeding things up.

New to Running? Start Here…

If you’re serious about running, getting fit, and staying injury free, then make sure to download my Runners Blueprint Guide!

Inside this guide, you’ll learn how to start running and lose weight the easy and painless way. This is, in fact, your ultimate manifesto to becoming a faster and a stronger runner. And you want that, don’t you?

 Click HERE to check out my Runners Blueprint System today!

Don’t miss out! My awesome running plan is just one click away.

Top 6 Bike Workouts for Runners – The Conclusion

There you have it.  If you’re looking for some of the best bike workouts for runners then today’s article has you covered.

I’ve also shared plenty of tips on how to make the most out of cycling, including a running and cycling plan for runners.

The rest is details.

Please feel free to leave your questions and comments in the section below.

Thank you for dropping by.

Revolutionize Your Run: The Ultimate Guide to Strengthening Your Obliques

by
Oblique Exercises

In my many discussions about core training for runners, there’s one muscle group that’s been lurking in the shadows: the obliques.

Today, I’m unveiling a workout specially crafted for these underappreciated wonders of our torso.

Why the focus on obliques now? Well, as we’ll unravel, they’re not just sideline muscles. The obliques play a pivotal role in the ensemble that is our core.

But before we delve into those specialized oblique workouts, let’s tackle an essential question: Why should the core, and especially those often-overlooked obliques, occupy a slot in your training regimen?

Join us as we navigate the intricate web of muscles to understand the significance of a strong core.

The Benefits Of A Strong Core

Sure, a toned tummy looks fabulous when you’re rocking your favorite swimwear, but the benefits go way beyond the aesthetic.

The core—your body’s power hub—plays a pivotal role in almost every move you make. Whether you’re busting out reps at the gym or simply reaching for something on a high shelf, a fortified core is your silent, ever-ready ally.

Think of it this way: a robust core isn’t just about acing athletic feats; it’s also your trusty sidekick for mundane tasks. From lugging grocery bags to strutting confidently down a corridor, a strong core is like your body’s superhero cape.

And here’s a health nugget to chew on: extensive studies have shown that excessive belly fat can be a precursor to numerous health issues, from diabetes and high blood pressure to the more severe like heart attacks.

So, while a flat stomach might be a confidence booster, it’s also a nod to a healthier, more robust you.

For more, check the following studies

What Are The Obliques? Defining The Side Abs

Imagine a set of muscles stretching in a diagonal path, linking your ribs to your pelvis and extending from the edge of your hipbone right up to your sternum. These are your obliques – the unsung heroes of your midsection.

More than just a name on your body’s roster, the obliques play a starring role in shaping and supporting your core. When you invest time in training them right, they perfectly complement your rectus abdominis (that’s the fancy name for the “six-pack” muscles). The reward? A waistline that not only looks stronger but also carries a certain sculpted elegance.

But wait, there’s more to the story! Your oblique family comprises two members: the external obliques, which you can think of as the outer guardians and the internal obliques, the deeper muscle layer. To ensure a core that’s not just show-ready but also performance-ready, it’s vital to give both these sets their due training time.

The External Obliques

Situated on the outer layer of your abdomen, they stretch diagonally from the sides of your rib cage right down to the peaks of your hip bones.

Picture this: every time you sway, swivel, or twist your torso, it’s the external obliques that come into play. What’s fascinating is the teamwork they exhibit. If you’re rotating your body to the right, it’s your left external oblique that takes charge, pulling the strings from the opposite side.

But the talents of these muscles don’t end there. Beyond aiding in those dance floor spins, the external obliques wear multiple hats. They’re pivotal in maintaining your posture, ensuring you stand tall and confident. Additionally, they act as guardians, generating a protective pressure that shields your vital internal organs. And if that weren’t enough, they also pitch in when it comes to spinal movements and other core functionalities.

In essence, these muscles aren’t just about the twist and shout on the dance floor; they’re integral to many of the movements and protections your body relies on daily.

The Internal Side Abs

Unlike their external counterparts, these are nestled snugly just beneath the rectus abdominis (your six-pack muscles) and sit slightly inside the hip bone.

While they may be tucked away out of plain sight, their role in body movement is undeniable. Similar to the external obliques, the internal ones are also intricately involved in twisting and turning. Yet, there’s a unique dance they perform. When you make a move like twisting to the left, both the left and right internal obliques are activated in tandem, working in harmony.

The Functions Of The External & External Obliques

Let’s dive into the choreography your obliques execute daily. Both the internal and external obliques are multitaskers, orchestrating a series of crucial moves that keep your torso flexible and strong.

Here are their headline acts:

  • Lateral Flexion: This is all about giving your torso its signature side-to-side bend. Think of those moments when you’re reaching sideways to pick something up or simply stretching after a long day.
  • Flexion: This move involves rounding your spine. Imagine the motion of curling forward into a ball or bending down to tie your shoes.
  • Rotation: The obliques’ grand finale! This function lets you twist and turn your torso. Whether you’re looking over your shoulder or pivoting in a dance, rotation is in play.

In sum, these functions highlight the obliques’ central role in giving your body its wide range of motion and stability. Whether bending, twisting, or flexing, they’re always at the heart of the action.

That’s why, if you’re aiming for superior performance, you need them to be strong.

As a runner, strong obliques can help you build and keep proper running form by ensuring spine stability and good posture throughout the running sessions.

This is especially the case when fatigue starts to set in.

The 7 Best Oblique Exercises To Try

Every muscle in your body follows the principle of ‘use it or lose it,’ and your obliques are no different. The more you challenge them, the stronger and more defined they become.

Want to put your obliques through their paces? Here’s a curated list of my top exercises that target every facet of oblique functionality, be it through rotation, testing their stability, or working under uneven loads.

Workout Breakdown

These side abs exercises are structured as mini-circuits, making them the perfect addition at the tail-end of your primary workout.

The Aim? To engage as many muscle fibers as possible in a swift yet effective manner. So, as you dive into these exercises, follow the sequence, reps, and rest intervals to the T.

Good News! There’s no need to break the bank with fancy gym memberships. The majority of these workouts are either equipment-free or simply need basic gear like a medicine ball or dumbbell.

A word of caution: This routine is designed to get your obliques burning with intensity! While the pace is brisk, never compromise on form. Prioritize clean, controlled movements to get the most out of each rep while keeping your body safe.

Ready to redefine those obliques? Let’s dive in!

  1. T-Stabilization

Assume a plank position with arms and legs straight but with the feet slightly wider.

Next, shift your weight to the right hand, stack up your feet, rotate the left side of your trunk up, and raise your left arm into the air so that your torso and arms are forming a “T” shape.

Hold the pose for 30 seconds to one minute, then switch sides to complete one set.

  1. Side Plank Crunch

Begin in a side plank on the left elbow with the left foot slightly in front of the right and the right hand behind the head.

Next, while keeping the waist lifted, core engaged, and torso steady, bring your right leg up toward your shoulder to lightly tap the right elbow, pause for a moment, and then bring it back to the starting position.

Aim to perform eight to ten crunches on each side to complete one set.

Shoot for three to five sets.

  1. Russian Twists Oblique Exercise

Sit on the floor with knees bent and feet flat on the floor, roughly hip distance apart, then lean back to a 45-degree angle.

For more challenge, use a heavier weight and/or lift both feet off the floor.

Next, while holding a weight plate and bracing the core, rotate your torso from right to left by twisting at the waist and swinging the weight across the body, tapping the weight to the floor, then twisting back over to the left side, tapping the weight to the left side of their body to complete one rep.

Aim for 12 to 16 reps to complete one set.

Shoot for three sets.

  1. Lying Side Oblique Crunches

Lie on your left side with legs on top of each other, knees bent, and core engaged, then place your right hand on the side of the head and the other hand on the oblique muscle.

Then, contract your oblique muscle by crunching the abs sideways.

Next, start performing sideways ab crunches, making sure to rise as high as possible, hold for a moment, and then slowly lower down to complete one rep.

  1. Metronome Side Abs Exercise

Begin by lying on your back with the knees slightly bent and raised over your hips, ankles parallel to the floor, and core engaged.

Next, rotate your legs to the right side, stopping short of tapping the ground, then move back to the center and rotate your legs to the other side to complete one rep.

Please don’t cheat by using momentum for the rotation.

Instead, move slowly and make sure to engage your core the entire time.

For more challenge, try to keep your legs as straight as possible.

  1. Around the World

Assume a shoulder-width stance with toes turned slightly out and tailbone tucked while holding a weight plate at the outside grip with the arms straight overhead.

Next, while engaging your core and keeping the back flat, bend your elbows and rotate your arms around to move the weight around your head in a circular motion.

Perform 8 to 12 “rotations” on each side to complete one set.

Do three sets.

  1. Spiderman Pushups Oblique Exercise

Assume a push-up position with legs and arms straight, core engaged, back flat, and head in a neutral position.

Next, as you lower your torso towards the ground, lift your right foot off the floor, then pull your right knee up and towards your right side to hip level or all the way up to the elbow, pause, then press back up to the starting position.

Switch sides to complete one rep.

Perform eight reps to complete one set.

Aim for three sets.

New to Running? Start Here…

If you’re serious about running, getting fit, and staying injury free, then make sure to download my Runners Blueprint Guide!

Inside this guide, you’ll learn how to start running and lose weight weight the easy and painless way. This is, in fact, your ultimate manifesto to becoming a faster and a stronger runner. And you want that, don’t you?

 Click HERE to check out my Runners Blueprint System today!

Don’t miss out! My awesome running plan is just one click away.

The 7 Best Oblique Exercises To Try – Conclusion

There you have it.

The above oblique exercises workout routine is all you need to build strong and powerful side abs. Just make sure to perform the seven side abs exercises on a regular basis while staying within your fitness level the entire time.

In the meantime thank you for dropping by.

Keep Running Strong

David D.

Top 15 HIIT Running Workout Routines

by
HIIT Workouts for runners

Looking for the ultimate HIIT running workout routines? Well, strap on your running shoes and get ready for a wild ride because you’ve stumbled upon the holy grail of high-intensity training.

And let me tell you, my friend, I am obsessed with running. Like, seriously obsessed. It’s been my passion for the past decade, and let me tell you, it hasn’t always been smooth sailing.

I’ll be real with you. I’ve made my fair share of mistakes along the way. I mean, who hasn’t? I’m not perfect, and neither are you. But here’s the thing: we learn from those mistakes and we grow stronger because of them. One mistake that stands out vividly in my memory is when I neglected the power of high-intensity interval training (HIIT).

For the first three years of my running journey, I was pounding the pavement tirelessly, thinking that sheer mileage would magically improve my performance. Boy, was I wrong. Not only did my progress come to a screeching halt, but I also found myself nursing a slew of frustrating injuries. And let’s not forget the unwanted weight gain from my repetitive running routine. It was a vicious cycle, my friend.

But then, everything changed when I incorporated HIIT into my training regimen. Let me tell you, it was a game-changer. Within just a few weeks, I started noticing incredible improvements, not only in my running abilities but also in my overall strength and athleticism. It was like unlocking a secret door to a whole new level of fitness.

And guess what? I don’t want you to go through the same struggles I did. That’s why today, I’m here to introduce you to the magic of HIIT training. Now, don’t worry, I won’t drown you in a sea of boring theories and scientific jargon. Nope, we’re going to keep it fun, practical, and actionable.

In this post, I’ll not only share some of the most effective running-specific HIIT routines but also throw in a few non-running workouts that will leave you breathless and begging for more. Trust me, it’s going to be epic.

Ready? Let’s do this!-

HIIT For Runners Defined

So, what the heck is HIIT, you ask? Well, let me break it down for you.

High-intensity interval training is like a thrilling roller coaster ride for your body. It’s all about pushing yourself to the limit through a strategic blend of intense anaerobic intervals and low-intensity aerobic activity.

Picture this: you go all out for 20 to 60 seconds, giving it everything you’ve got, and then you catch your breath during a brief period of rest or lighter activity. And guess what? You repeat this cycle for a total of 15 to 30 minutes of pure fitness bliss.

But what sets HIIT apart from the monotonous, never-ending treadmill sessions or steady-state cardio that most people dread?

Well, it’s all about the intensity. HIIT takes your workout to a whole new level by challenging your body to reach its maximum output capacity, boosting your VO2 max in the process. It’s like revving the engine of a high-performance sports car. You go full throttle, reach your peak heart rate, and then strategically recover before diving back into the action.

Now, let me share the secret sauce to maximizing your HIIT experience. Enter intensity. When those high-burst intervals come knocking, give it your all. Push yourself to the absolute limit and feel your heart racing, your muscles burning, and the sweat pouring down. Embrace the discomfort because that’s where the magic happens.

But remember that it’s crucial to allow yourself proper rest and recovery during the designated periods. It’s like catching your breath at the top of the roller coaster before plunging into the next exhilarating loop.

A Formula for Success

Still confused?

Here’s how to proceed:

  1. Start with a warm-up. Check this routine.
  2. First interval: exercise at maximum power for 30 to 60 seconds.
  3. Recover for 20 to 60 seconds (or longer, depending on the workout).
  4. Repeat step (2) and (3) seven to ten times.
  5. Cooldown. Check my routine here.

The Benefits of HIIT For Runners

High intensity interval training has a lot to offer, including:

Reduces Body Fat

Let me blow your mind with some fascinating research. There’s an Australian study that’ll make you think twice about your fat-burning strategy.

In this study, they pitted the high-intensity interval training (HIIT) group against the steady-state cardio group. And guess what? The results were mind-boggling. The HIIT group, following a mere 20-minute routine, managed to shed a whopping six times more body fat than their steady-state counterparts. Yes, you heard that right—six times more fat melted away in those who embraced the intensity of HIIT.

Now, what’s the takeaway from this remarkable study? It’s simple, my friend. When it comes to burning fat, it’s all about going hard and going short. Forget those long, tedious hours spent on the treadmill or elliptical machine. HIIT is here to save the day and kick fat to the curb.

And you know what I love most about it? It demolishes the age-old excuse of “I don’t have time for exercise.” Say goodbye to those time-consuming workouts because HIIT gets the job done in a fraction of the time.

I remember when I first ventured into the world of HIIT. I must admit, I was skeptical. How could a shorter workout make such a significant impact on the scale? But let me tell you, my friend, it was a game-changer.

Boost Metabolism

Thanks to a phenomenon called excess post-exercise oxygen consumption (EPOC), your body continues to torch calories even while you kick back and relax. It’s like getting a bonus boost to your metabolism!

And guess what? A study conducted by the brilliant minds at East Tennessee State University discovered that HIIT workouts can keep your metabolism revved up for hours, burning as much as an extra 100 calories post-training.

Now, you might be thinking, “100 calories? That doesn’t sound like much.” But my friend, those calories can add up over time, giving you an extra edge in your weight loss journey.

Build Muscle

But wait, there’s more! HIIT doesn’t just help you shed fat; it also helps you build muscle. You might be wondering, “But isn’t muscle building reserved for those heavy lifting sessions?” Well, think again.

A groundbreaking study published in the Journal of The International Society of Sports Nutrition revealed something fascinating. Even in the absence of traditional strength training, HIIT has the power to sculpt those muscles you’ve always dreamed of. It’s like a magical two-in-one combo—shedding fat while gaining lean muscle mass. How does it work?

HIIT creates an anabolic effect in your body, promoting muscle growth. And here’s the cherry on top: it skyrockets the production of human growth post-training, making your muscles say, “Hello gains, nice!”

Cutting the Junk Is the Big Promise

Researchers at McMaster University in Hamilton, Ontario cracked the code and discovered that HIIT is like a superhero for your fitness, capable of achieving in 2.5 hours what would take a whopping 10.5 hours of traditional endurance training.

You lace up your running shoes and hit the pavement for an interval run. You push your limits for short bursts of intense effort, followed by brief periods of active recovery. The result?

A fitness miracle that’s four times more effective than your standard cardio routine. It’s like discovering a hidden shortcut to your fitness goals, leaving those monotonous long runs in the dust.

I’ve personally experienced this transformation, and let me tell you, it’s nothing short of amazing.

By incorporating plenty of interval workouts while reducing my weekly mileage, I’ve not only become a faster runner but also managed to keep those pesky injuries at bay.

You Can Do It Anywhere

Now here’s the best part: high-intensity interval workouts can be done anywhere, anytime. They’re the chameleons of fitness, adapting to any environment and equipment you have available.q

Whether you prefer interval runs that make your heart pound like a tribal drum or fartlek runs that keep you on your toes, there’s a world of options at your disposal. And let’s not forget about the power of bodyweight exercises, dumbbells, kettlebells, jump ropes, weights, or even a trusty sandbag.

The possibilities are endless, and you can turn any space into your personal fitness playground.

The Dangers of HIIT For Runners

Listen up, my fellow fitness enthusiasts, because we’re about to dive into the nitty-gritty of HIIT and uncover the potential pitfalls that lie beneath its shiny surface.

Yes, it’s time to shed some light on the not-so-sunny side of this revolutionary training method. While HIIT has the power to transform your fitness journey, you must tread carefully and consider a few important factors before jumping headfirst into the high-intensity abyss.

Now, let’s get real for a moment. HIIT is a force to be reckoned with, pushing your body to its limits and demanding the utmost from your cardiovascular system. But that also means it’s not suitable for everyone, especially those who find themselves in a delicate state of injury recovery, dealing with cardiovascular or circulatory issues, or simply starting from square one on their fitness journey. In these cases, it’s crucial to prioritize your health and well-being above all else.

Here’s the deal: I’m not a doctor, but I strongly urge you to consult with a healthcare professional who can assess your current condition and guide you towards the best workout options for your specific needs. They have the knowledge and expertise to give you personalized advice that takes into account your unique circumstances.

Remember, your health is priceless. Taking a step back and ensuring you’re in the right physical condition to tackle the challenges of HIIT is a wise move. Think of it as protecting your investment. Just like a car needs regular maintenance to perform at its peak, your body deserves the same care and attention. So, don’t be shy about seeking professional advice. It’s better to be safe than sorry.

How to Start HIIT Workouts For runners 

Alright, my eager friend, now that you’ve received the green light from your doctor and you’re ready to take on the exhilarating world of HIIT, it’s time to lay down the foundation for success. I want you to dive into this training method with confidence, avoiding any unnecessary risks or setbacks.

Think of these benchmarks as stepping stones that will guide you towards a smooth and injury-free HIIT experience. They serve as a testament to your commitment and readiness to take on the challenges that lie ahead.

Without further ado, let’s dive into the three key benchmarks that will set you up for HIIT success.

First up, we have the habit of running regularly for the past three to four months. Consistency is key here. It’s all about building a strong foundation of cardiovascular endurance and getting those legs accustomed to the rhythm of the run. Lace up those shoes, hit the pavement, and make running a part of your lifestyle.

But we don’t stop there. It’s time to level up your running game. The second benchmark calls for consistently challenging yourself during your runs, pushing your effort level to a solid 70 to 80 percent. I’m talking about stepping outside your comfort zone, embracing that burn in your muscles, and breaking through any self-imposed limitations. This is where the magic happens.

Now, onto the third benchmark—the weekly long run. Picture this: you’re out there, pounding the pavement, one foot in front of the other, for a solid hour or more. It’s a test of mental and physical endurance, a chance to tap into your inner grit and discover what you’re truly capable of. This long run builds resilience and prepares your body for the challenges that await during HIIT workouts.

If you’ve checked off these three benchmarks and you’re feeling like a running rockstar, then congratulations! You’ve laid a solid foundation for the introduction of HIIT into your training routine. You’ve shown dedication, discipline, and a burning desire to take your fitness to the next level. But hold on, if you’re just starting out on your running journey or haven’t quite met these benchmarks yet, don’t worry.

If you find yourself in this position, my advice to you is simple: invest a few months into building up your stamina. Follow a well-rounded running program that gradually increases your mileage and endurance.

Top 15 HIIT Running Workout Routines

Here are 15 HIIT variations to help you get into the best shape of your life.

Pick one or two workouts to add to your weekly program.

Make sure you incorporate at least one day of rest between each workout.

HIIT Running Workout # 1 – Sprints

Before you dive into the heart-pounding action, let’s not forget the importance of a proper warm-up. Think of it as preparing your body for the exhilarating race ahead. Engage in dynamic stretches, loosen those muscles, and get that blood pumping. A warm-up primes your body for the intensity that awaits, helping you perform at your best and reducing the risk of injury.

Now, let’s talk about sprint distances. Choose a distance that suits your fitness level and pushes you just beyond your comfort zone. It’s like selecting the perfect gear for a thrilling race. Whether it’s a 100-meter dash or a longer sprint, find the sweet spot that challenges you without overwhelming you.

As you gear up for your first sprint interval, give it everything you’ve got.  Go all out at 80 percent of your maximum effort. Feel your muscles engage, your heart pounding, and the wind rushing past you.

After each sprint, take a well-deserved breather. Recovery is crucial to catch your breath and prepare for the next explosive burst of energy. Take between 30 seconds and one minute to recover, allowing your heart rate to settle and your body to replenish its energy stores.

Repeat this exhilarating process of sprinting and recovery six to eight times. Feel the rush of adrenaline with each interval, pushing yourself beyond your limits and unlocking new levels of strength and endurance. Embrace the challenge, and remember, it’s in these intense moments that growth happens.

As you approach the finish line of your workout, it’s time to cool down. Just like a victorious athlete savors their triumph, take five minutes to gradually decrease your pace and let your body ease into a state of relaxation.

HIIT Running Workout # 2 – Hill Sprints

Get ready to take your sprinting game to new heights with an electrifying twist – hill sprints! If you’ve mastered sprinting on flat ground, it’s time to conquer the majestic slopes and unleash your lower body speed and strength.

Now, it’s time to seek out the perfect hill for your sprinting adventure. Find a steep slope that stretches between 100 to 300 feet in length. It’s like scouting for the ultimate conquerable peak, where your efforts will be rewarded with incredible speed and strength gains.

As you embark on your hill sprint session, visualize yourself as an unstoppable force, conquering the incline with every powerful stride. Feel the burn in your quads, the surge of energy in your calves, and the wind whipping through your hair. Embrace the challenge, knowing that with each step, you’re building a stronger and faster version of yourself.

Once you reach the top of the hill, take a moment to catch your breath and enjoy the victorious view. It’s a triumphant pause in your ascent, a well-deserved reward for conquering the uphill battle. But don’t rest for too long, my friend, as you’ll need to make your way back down the hill for your recovery phase. Let gravity be your guide as you jog back down, allowing your body to recover and prepare for the next thrilling ascent.

Repeat this invigorating cycle of sprinting uphill and jogging back down five to eight times. Each repetition is like conquering a mini mountain, pushing your limits and elevating your performance to new heights. Embrace the burn in your muscles and the rapid beat of your heart, for it is in these challenging moments that true strength is forged.

HIIT Running Workout # 3 – The Bodyweight Routine

Picture yourself harnessing the might of your muscles, sculpting your body, and pushing yourself to new limits. Get ready for a bodyweight routine that will ignite your progress and lay the foundation for future challenges.

As a fan of bodyweight exercises, I can’t stress enough their benefits. They’re like the Swiss Army knives of the fitness world—convenient, versatile, and accessible to all. Whether you’re a beginner or a seasoned fitness enthusiast, bodyweight exercises offer a pathway to success, as long as you prioritize proper form and stay within your fitness level. It’s all about building a solid foundation to support your fitness journey.

Now, let’s dive into a beginner-friendly routine that will set you on the path to total body strength and endurance. By incorporating these exercises regularly, you’ll lay the groundwork for even more demanding workouts in the future. So, grab your enthusiasm, put on your workout gear, and let’s conquer this bodyweight routine together!

For each exercise, aim to complete five sets of ten-to-fifteen reps. Remember, it’s not just about the quantity, but also the quality of each repetition. Focus on maintaining proper form, engaging the target muscles, and challenging yourself without compromising safety.

First up, pull-ups, the ultimate test of upper body strength. Picture yourself hanging from a sturdy bar, channeling your inner warrior as you lift your bodyweight with sheer determination. This exercise targets your back, shoulders, and arms, building strength and definition in those upper body muscles.

Next, let’s embrace the power of air squats. Stand tall, feet shoulder-width apart, and sink into a squat position as if you’re preparing to sit on an imaginary chair. Feel the burn in your quadriceps and glutes as you rise back up, like a phoenix rising from the ashes. Air squats are fantastic for strengthening your lower body and enhancing your overall stability.

Prepare to take a dip into the world of dips! Find parallel bars or sturdy surfaces to support your body as you lower yourself down and push back up. This exercise targets your triceps, chest, and shoulders, sculpting those upper body muscles and improving your pushing strength. Embrace the challenge, and watch your body transform.

Now, let’s shift our focus to the classic pushup. Get into a high plank position, hands shoulder-width apart, and lower your chest towards the ground before pushing back up with controlled power. Feel your chest, shoulders, and triceps engage as you conquer each repetition. Pushups are like the bread and butter of bodyweight exercises, delivering a well-rounded upper body workout.

Last but not least, forward lunges, a move that activates your lower body and challenges your balance. Step forward with one leg, lower your body until both knees are bent at a 90-degree angle, and push through your heel to return to the starting position.

Alternate legs with each repetition, and feel the burn in your quadriceps and glutes as you stride towards greater strength.

HIIT Running Workout # 4 – Tabata Protocol

Get ready to experience a heart-pumping, calorie-blasting, and exhilarating workout that will push your limits and leave you feeling invigorated. Introducing one of my all-time favorite HIIT workouts—the Tabata protocol.

This workout is like a burst of lightning, delivering intense intervals of effort followed by moments of recovery. It’s a high-intensity dance between pushing your limits and allowing your body to recharge.

Studies have shown that Tabata workouts, like the one we just conquered, have numerous benefits. Research papers have revealed that this form of high-intensity interval training can enhance cardiovascular fitness, improve anaerobic capacity, and even boost metabolism long after the workout is over.

For the Tabata intervals, you’ll be running at your fastest pace for 20 seconds—a sprint that will make your heart race, your lungs gasp for air, and your legs feel like they’re on fire. Channel your inner Usain Bolt as you explode forward, pushing your limits with every stride.

But don’t worry, after each 20-second burst of speed, you’ll have a moment to catch your breath and recover. It’s like a brief respite amidst the storm—a chance to regroup, refocus, and prepare for the next exhilarating round. Use those 10 seconds of recovery to jog slowly, allowing your heart rate to settle and your muscles to relax before the next sprint.

Now, let’s repeat this electrifying pattern eight times. Eight cycles of pushing your limits, followed by moments of respite. It’s a beautiful balance between exertion and recovery. With each repetition, you’ll feel your body growing stronger, your endurance soaring, and your spirit igniting with a sense of accomplishment.

HIIT Running Workout # 5 – Tabata Protocol – The Strength Version

Are you ready to take your fitness journey to the next level? Brace yourself for the ultimate challenge—Tabata bodyweight training. It’s time to put your strength, endurance, and mental fortitude to the test. But before we dive into this exhilarating workout, let’s talk about what makes it so unique and why you need to approach it with caution.

Tabata bodyweight training combines the best of both worlds: aerobic and anaerobic exercises.

It’s like a fusion of fire and air, blending the intensity of high-intensity intervals with the power of bodyweight movements. This workout will make you sweat, burn calories, and leave you feeling like a warrior who has conquered the battlefield of fitness.

However, a word of caution—Tabata bodyweight training is not for the faint of heart. It demands discipline, proper form, and a keen understanding of your fitness level. It’s important to listen to your body and know when to push yourself and when to take a step back. Remember, your safety and well-being should always be a top priority.

Here’s the workout routine:

  • Do as many high knee sprints as you can in 20 seconds
  • Rest for 10 seconds
  • Do as many squats as you can in 20 seconds
  • Rest for 10 seconds
  • Do as many pushups as you can in 20 seconds
  • Rest for 10 seconds
  • Do as many burpees as you can in 20 seconds
  • Rest for 10 seconds
  • Do as many sit-ups as you can in 20 seconds
  • Rest for 10 seconds
  • Do as many squat jumps as you can in 20 seconds

Rest for one to two minutes.

Repeat the circuit two to three times.

Finish the session with a 10-minute cool-down.

You can also try this agility ladder workout.

HIIT For Runners Workout # 6 – HIIT Time Challenge

Looking for an extra edge with your training? Try the HIIT time challenge.

Start your session with a 10-minute warm-up of light jogging.

After that, spend 20 minutes doing as many rounds as possible (AMRAP) of:

  • Ten military style pushups
  • Ten hanging leg raises
  • Ten jumping squats
  • Ten burpees
  • Ten pull-ups.

Record your result, then during your next session aim to beat your record.

HIIT For Runners Workout # 7 – Jump Rope Routine

I’m a big fan of jump rope workouts.

These burn mad calories, improve your foot speed, increase coordination, and boost agility.

What’s not to like?

Here’s how to proceed:

Start with a 5 minute forward jumping rope exercise at a comfortable pace as a warm-up.

Afterward, put the rope down and do a set of full-body dynamic stretches.

Next, perform the following exercises:

  • One minute of forward jumps
  • One minute of alternate foot jumps
  • One minute of side-to-side jumps
  • One minute of double unders
  • One minute of high knee jumps
  • One minute of one-foot hops

Rest for two to three minutes, then repeat the circuit two to three times.

HIIT For Runners Workout # 8 – Plyometric HIIT Workout

Also known as explosive training, plyometric training requires your muscles to make use of maximum force in minimum time.

When doing this workout, go explosive for 30 seconds, then recover for another 30 seconds, move to the next exercise, and repeat.

Rest for one to two minutes after completing the whole circuit, then repeat it two to three times.

For a greater challenge, consider holding dumbbells at your sides while doing the workout, or wear a weighted vest.

  • Box Jumps
  • Plyo push-up
  • Jumping lunges
  • 180-degree squat jump
  • Burpees

HIIT For Runners Workout # 9  – The Ab Worker

I don’t believe in “spot reduction” exercises, but I’m pretty sure that HIIT training can tone your midsection.

It’s also a fun way to exercise your abs: HIIT style is much more enjoyable than doing crunches.

Here’s the workout.

Complete three sets of:

  • 25 Russian twists (on each side)
  • 20 Woodchoppers
  • 25 Mountain climbers
  • 20 Bicycle crunches
  • 20 Hanging leg

HIIT For Runners Workout # 10 – Medicine-Ball HIIT Workout

Medicine balls are usually lightweight.

They’re designed for simple grip and maneuverability, and they’re also a powerful tool for HIIT styled workouts.

Med ball exercises target multiple muscle groups, boost coordination, increase endurance, and improve grip strength.

Complete three sets of eight to 15 reps of:

  • Rock and roll up
  • Medicine ball push-up
  • V-up
  • Woodchopper
  • Wall toss.

HIIT For Runners Workout # 11 – Sleds Routine

Sled training is one of the most grueling workouts I’ve ever done.

The first time I ever tried it I truly thought I was going to die, but thanks to a training buddy that kept motivated, I was able to pull it through.

The premise is simple: push the sled from point A to point B as hard and fast as possible without sacrificing form.

That’s it!

If it’s your first time trying this workout, go light and slow.

Start out with a 35-pound slate or lighter.

Only after you’ve nailed proper form should you gradually add more weights and reps.

This I learned the hard way after my first go at sled workouts when I thought I was Superman, I couldn’t sit comfortably nor move my arms for two days!

Here’s how to proceed:

Load a sled on each side and push it for the desired distance.

Then rest for 30 seconds and repeat five to seven more times.

What’s good form? Keep a straight line from your head to your ankle and drive your feet diagonally into the ground with each step you take.

The power needed for the forward momentum must come from your hips and legs, not your arms.

HIIT For Runners Workout # 12 – “Fight Gone Bad” WOD

You cannot do HIIT workouts without throwing some CrossFit WODs (Workout of The Day) into the mix.

After all, CrossFit philosophy revolves around the principles of HIIT training.

I like the “Fight Gone Bad” WOD because it’s intense and will have you doing all sorts of plyo, resistance, and cardio exercises.

To do the “Fight Gone Bad” WOD, complete five rounds of:

  • Wall-ball, 20-pound ball, 10 ft targets (Reps)
  • Sumo deadlift high-pull, 75 pounds (Reps)
  • Box Jump, 20″ box (Reps)
  • Push-press, 75 pounds (Reps)
  • Row (Calories)

HIIT For Runners Workout # 14 – Filthy Fifty CrossFit Workout

The filthy 50 is another brutal CrossFit workout loaded with rigorous exercises guaranteed to push you to your breaking point.

The circuit involves performing 50 reps of 10 different exercises, all done as quickly as possible.

The exercises are:

  • 50 box jumps with a 24-inch box
  • 50 jumping pull-ups
  • 50 Kettlebell swings
  • 50 walking lunge steps
  • 50 knees to elbows
  • 50 reps of push presses with 45 pounds
  • 50 back extensions
  • 50 wall balls using a 20-pound ball
  • 50 burpees
  • 50 double-unders.

Amazing, right? If you can pull this off in under 30 minutes, then you’re in remarkable condition!

HIIT For Runners Workout # 15 – Heavy Rope HIIT Workout

Rope training is the most recent addition to my training regimen, and goodness, it’s freaking tough!

Heavy rope exercises target every major muscle in the body and will push you to the breaking point if you’re not careful.

Here’s a workout routine to try:

Start with a 10 to 15 minutes dynamic warm-up, then perform the following battling rope exercises:

  • One minute of rope waves
  • One minute of shoulder press
  • One minute of rope spirals
  • One minute of side slams
  • One minute of alternating wave lunge jump
  • One minute of start jumps.

HIIT Running Workout Routines – The Conclusion

There you have it. The above HIIT running workout routines are some of the most efficient and powerful workouts you can ever do to improve your fitness and health.

Feel free to leave your comments and questions below, and as always, thanks for stopping by. Keep running strong!

David D.

The 16 Best Bodyweight Exercises For Runners (& How to Start Body Weight Training)

by
female runner doing Bodyweight Exercises

Looking to start bodyweight exercises for runners but have no idea where to get started? Then you have come to the right place.

Here’s the truth.

Bodyweight training, or calisthenics, is one of the best options you got to improve your fitness, lose weight, and build the body of your dreams.

It’s the ideal way to work out at home, in the gym, or wherever you happen to be. Most calisthenic exercises are convenient, and by definition, require no equipment—just your body and some space around you.

Seems hard and scary, but don’t lose heart! As we’re going to see in today’s post, calisthenics is not rocket science.

Here’s your complete guide on how to start bodyweight training as a beginner.

In this sweet guide, you’ll learn:

  • The benefits of calisthenics
  • How to get started with bodyweight exercises
  • What is a calisthenic workout
  • The basic exercises you need
  • How to develop proper technique
  • And so much more.

Sounds good?

Let’s get started.

What are Bodyweight Training Exercises?

As the name implies, bodyweight training consists of strength-building exercises that utilize body weight to create resistance for the muscles against gravity instead of resistance in the form of bars, dumbbells, kettlebells, medicine balls, exercise machines, you name it.

Typical calisthenics workouts can range from straightforward sessions of push-ups and pull-ups to an elaborate routine of muscle-ups and jackhammers.

Bodyweight training is simple to learn, efficient, and can be done virtually anywhere, at work, at home, while traveling, etc. Think of it as a portable gym.

What I like the most about bodyweight training is scalability. You can easily modify and re-adjust your routine to match your fitness skill, whether you’re a newbie couch potato or an elite gymnast.

Bodyweight Exercises Benefits For Runers

Bodyweight exercises are some of the best moves that can help you improve your fitness level and get into the best shape of your life without paying for hefty gym fees, or be confined to a gym.

This kind of training is really convenient, and can be done anytime anywhere.

You don’t need any sort of fancy equipment or access to the gym.

All you need is your bodyweight, a clear and comprehensive routine and a bit of determination.

The bulk of bodyweight exercise is convenient, simple and scalable, so as you long as you are willing to keep good form the entire time, listen to your body, and do your best, you will be in a good place.

The routine I’m sharing with you today involves doing a set of challenging bodyweight exercises designed to push you hard, while the recovery periods refresh you for the next round of high-intensity work.

To make the most out of this workout, be sure to push your hardest on every interval—just keep good form the priority here—and by the end of the routine you should feel utterly exhausted.

If you are not completely worn out, you are not pushing it hard enough.

So make sure to push yourself as hard as possible while keeping proper form the entire time.

If your form starts to suffer, that’s a clear sign that you should back off, recover a bit, then go at it again.

Just don’t give up.

The 16 Best Bodyweight Exercises For Runners

If you haven’t exercised in a long time, a good segway to the world of bodyweight training is starting with basic exercises—think push-ups and pull-ups.

These exercises are building blocks of strength training. They form the foundation of almost every move you’re going to make in the future.

Do them with good form, though. Proper technique is especially vital for beginners, as the movement habits you develop off the bat will stick you as you progress.

Once you master the basic callisthenic exercises shared below, the fancier moves will start to seem much more doable.

Bodyweight Exercise For Runners – 1. Air squats

Benefits

Bodyweight squats are wonderful multi-joint exercises target almost every muscle in your lower body.

They are also key for boosting endurance, especially if you are doing any type of running, biking, and swimming.

Here are some of the common mistakes:

  • Rounding the shoulders and curving the back as you squat.
  • Excessive forward knee bending until they extend past the toes.
  • Knees falling inward or outward.
  • Dumping weight into the toes, which places strain on the knee joints.
  • Misalignment of the knees and toes.

Proper Form

Begin by standing with your feet a little wider than hip-width apart, toes should be slightly turned out, with the arms resting at your sides.

Next, while bracing your core and pulling your shoulder blades in towards each other, start squatting by bending your knees slowly while putting most of your bodyweight onto your heels.

Make sure to keep your knees aligned over your ankles and back straight the entire time.

As soon as you reach the bottom of the squat, press back up through the heel and return to standing position.

Do this exercise slowly and gradually at first, but as you master proper form, be sure speed it up to boost the cardiovascular activity and burn some mad calories during this exercise.

Bodyweight Exercise For Runners – 2. Push-ups

The push-up is a classic bodyweight exercise targetting the upper body and core. It works the biceps, triceps, and pecks like nothing else—as long as you perform it right

Not only bad push-up form is a waste of time and energy, but it could also lead to lower back pain and severe shoulder and wrist issues.

Here are some of the common push-up pitfalls:

  • Lifting the butt high in the air.
  • Performing half a push-up—not going low or high enough.
  • Sinking the hips down.
  • Holding the breath.
  • Placing the palms in front of the shoulders.
  • Keeping the chin too close to the chest.
  • Poor head position.
  • Putting the hands too far forward.
  • Not fully straightening the arms on the push-up.

Proper Form

Begin by setting up your weight supported onto your toes and hands.  Place your hands underneath your shoulders, then extend your legs straight out behind you. Keep your head in a neutral position, arms and hands slightly below your shoulders, fingers pointing forwards.

Tighten your core, squeeze your butt, then lower your body until your chest is an inch or two above the floor, elbows pulling back at about a 45-degree, then rise back up by fully extending your arms. That’s one rep.

Engage your core and buttocks and keep your elbows tucked in to your sides throughout the movement. This helps keep your body in a straight line from head to heels.

Can’t perform a single push-up? Use a bench or an elevated surface to put your hands on. I won’t recommend dropping to your knees as it instills lousy form.

As you get stronger, opt for lower surfaces for your hands until you can do clean pushups with no assistance.

Push-up variations: Military pushups, wide-stance pushups, incline/decline pushups, archer push-ups, one-hand push-ups, Hindu push-ups, etc.

Bodyweight Exercise For Runners – 3.Plank

The plank is one of the most basic core exercises out there, but it’s not as simple as you might think. It’s actually one of the most common mistakes when it comes to technique.

Planks are versatile exercises that increase core strength and relieve the lower back. But if performed wrong, they can do more harm than good.

Here are some of the common form errors:

  • Not engaging the core muscles
  • Sinking the hips
  • Arching the back
  • Looking up straight ahead
  • Tilting the hips
  • Positioning the hands too far apart
  • Placing the arms behind or in front of the shoulders
  • Lifting up the hips too high
  • Bringing the shoulders beyond the elbows
  • Not engaging the legs and butt

Proper Form

Begin on your knees and hands in the classic tabletop position.

Position your elbows underneath your shoulder, then tuck your toes and lift your knees off the floor, and look straight toward the floor.

Engage your shoulder muscles and keep your neck aligned in a neutral position, feet together, and toes touching the ground.

Readjust your hand position until your wrists are lined up under your shoulders.

Hold the plank position for as long as possible without losing form.

Plank variations: low plank arm reach, reverse plank side start plank, low side plank, extended plank, low side plank crunch, forearm plank, etc.

Bodyweight Exercise For Runners – 4. Bench Dips

Also known as a triceps dip, this is a classic bodyweight exercise. Dips target the chest and triceps and are best performed off the platform of a chair or a bench.

Here are some common mistakes to watch out for:

  • Not going low enough or going too low
  • Moving too fast
  • Flaring the elbows to the side
  • Not engaging the core
  • Gazing at the ceiling
  • Butt tilting

Proper Form

Start facing away from a chair or bench, then the front of the platform with both hands shoulder-width distance apart, extending legs out in front of you.

Engage your core, flex at the elbows to slowly lower your body until your arm at the forearm forms a 90-degree angle. Pause at the bottom for a one to tow count, then lift yourself powerfully using your triceps. That’s one rep.

Once you can breeze through 12 to 16 reps, move on to a more advanced move, like close grip push up.

Bench Dips Variations: band-assisted dips, dip to leg raise, assisted dip machine, weighted dips, jumping dips with negatives, etc.

Bodyweight Exercise For Runners – 5. Pull-ups

Pull-ups are maybe the best back exercise and better done with a pull-up bar. It’s also one of the hardest, so take your time and start with easier variations.

Here are some common pull-ups mistakes:

  • Not getting the chin above the bar
  • Gripping too wide
  • Staying straight as an arrow
  • Not using the full range of motion
  • Letting the elbow flare
  • Not keeping the back flat
  • Not keeping the shoulders back
  • Not going to “dead hang”

Proper Form

Grab a horizontal bar with both hands, palm facing away from you and hands at shoulder-width apart.

Next, while flexing your traps and shifting your shoulders up and back, pull your body up toward the bar, then slowly lower down to complete one rep.

Pull-ups variations: chair-assisted pull-ups, close grip pull-ups, wide grip pulls, butterfly pull-ups, kipping pull-ups, etc.

Bodyweight Exercise For Runners – 6. The Bridge

Also known as the hip raise, the bridge is a fantastic pose for increasing strength in the hamstrings, back, and glutes.

When performed incorrectly, the bridge can lead to neck, lower, back, or knee issues.

Here are some of the common blunders:

  • Lengthening the muscles within the quads
  • Having the feet too close to the butt.
  • Lifting the heels off the ground
  • Not keeping the toes in line with the knees
  • Put too much force on head and neck

Proper Form

Begin by lying down flat on your back. Pull your shoulders back and down.

Place your arms alongside your body, then bend your knees and place your feet on the ground, a hip-width distance apart.

Walk your feet back towards your butt, then, on the inhale, press into your arms and feet to lift your hips towards the ceiling. Squeeze your glutes as you rise to create a straight line from your knees to shoulders.

While keeping your knees, hips, and chest aligned, hold the top of the movement for three to ten seconds. Do not let your hips sag or drop.

Slowly lower down and repeat.

Bridge variations: single leg bridge, bridge with a squeeze, weighed bridge, pulsating bridge, etc.

Bodyweight Exercise For Runners – 7. Lunges

Another fantastic lower body exercise for building up the glutes and the quads.

Lunges also help improve coordination and balance, and they’re great for improving proprioception.

But they are also extremely and commonly easy to get wrong. Bad technique doesn’t just look sloppy; it could also cause injury.

Avoid these common pitfalls:

  • Bending the torso forward
  • Leaning forward or back
  • Turning the foot inward
  • Externally rotating the back knee
  • Lowering the rear knee too fast
  • Not maintaining a straight back
  • Losing balance
  • Taking very short strides forward or backward
  • Extending the knee past the toes on the lunge
  • Shifting the weight from the heel to the toes—or riding the toes.
  • Pushing the hips forward

Proper Form

Assume an athletic position, with the feet hip-width apart, back flat, and core engaged.

Take a slow, controlled step forward with your right leg as far as possible. Your front heel is roughly two feet in front of your rear knee as it bends toward the ground.

While keeping the weight in the heels and spine flat, lower your body until both of your knees are bent at a 90-degree angle. Avoid leaning back or forward throughout the movement.

Hold for a moment, then take a big step forward with your left leg. Keep alternating the legs to move forward across the floor. Avoid bouncing or using too much momentum.

Lunge variations: jumping lunges, static lunges, isometric lunges, reverse lunges, step up reverse lunge, rear foot elevated lunges, lung with reach, weighted lunges, etc.

Hardest Bodyweight Exercises For Runners

once you master the basic bodyweight movements, make your workouts more challenging by adding the following exercises.

Bodyweight Exercise For Runners – 8. Spiderman Plank Crunch

Benefits

This awesome exercise will not only raise your heart rate through the roof, but it will also test your core strength and balance to the breaking point.

Proper Form

To do them right, start in a standard plank position with your body perfectly straight from head to toe, forearms firmly resting on a mat.

Make sure to keep your back straight and core engaged the entire time.

Next, lift your right foot off the floor, then bring your right knee forward towards your right elbow, pause, then slowly return to the starting position.

Repeat on the other side to complete one rep.

Alternate sides for a total of 12 reps to complete one set.

Aim for three sets.

Bodyweight Exercise For Runners – 9. Dive Bomber Pushups

Benefits

These are my favorite types of a push-up. Also known as the Hindu push-ups, this exercise can help you tone up almost every muscle in your body while providing you with a killer cardiovascular workout

Proper Form

This will push your heart rate to the max.

So make sure to pace yourself here.

Begin in a downward dog position with your butt elevated in the air, and feet spread roughly shoulder width.

Make sure your body is forming an inverted “V’ shape, with your head down.

Next, lower your chest to the floor by bending your elbows toward the floor until your chest almost touches it, then push forward into a dip motion to an upward dog position.

Pause for a moment, then return back to the standing position to comlplete one rep.

Do 10 reps to complete one set, aiming to perform 3 total sets.

Bodyweight Exercise For Runners – 10. Side plank crunch

Benefits

Planks are some of the best bodyweight exercises, so make sure to do a lot of them.

However, the variation I’m sharing with you today will not only test your core mettle, but they will also drive your heart rate through the roof.

Side plank crunches strengthen the obliques and the deep ab muscles, and they are an awesome cardiovascular exercise.

Proper Form

Begin in a standard plank position with legs together, back straight and core engaged.

Then, lean to your left side while lifting your right arm up toward the ceiling, bend your right elbow and place your right hand behind your head.

Next, while keeping your right shoulder tracking over right hand and hip raised the entire time, bend your right knee and bring in to touch your top elbow, and start performing crunches.

Do 8 reps on each side to complete one set.

Aim for three sets.

Bodyweight Exercise For Runners – 11. Pike Jumps

Benefits

This is another awesome core exercise that will help you develop core strength and stability while hitting your hips and quads hard and pushing your cardiovascular endurance to the limit.

Proper Form

Begin in a standard plank position with palms on the ground, core engaged, back perfectly straight and hands directly beneath your shoulders.

Make sure to form a straight line your head to your heels.

Next, while engaging your core, jump your feet together and forward and assume a pike position with butt raised in the air, pause for a moment, then jump back to the plank position while making sure to keep the hands firmly placed on the ground.

That’s one rep.

Do 16 reps to complete one set.

Aim for three sets.

Bodyweight Exercise For Runners – 12. Jump Squats

Benefits

Jump squats are some of the best plyometric exercises you can do to develop explosive power, which is key to building your muscles’ ability to generate force more quickly.

This exercise mainly works the calves, quadriceps, hamstrings, and glutes—vital running muscles.

Proper Form

Stand as straight as possible with the feet spread shoulder-width apart, arms hanging at the sides and core engaged.

Next, while keeping your chest up and back straight, squat down by bending your knees until your thighs are parallel to the ground.

Be sure to keep your back straight and knee is tracking over your toes.

Then, while pressing mainly with the ball of your feet, jump up explosively in the air as high as you can, using the thighs like springs.

As soon as you land on the floor, go straight away to the next squat and jump again.

Do 20 reps to complete one set.

Aim for three sets.

Bodyweight Exercise For Runners – 13. Windshield Wipers

Benefits

This awesome core exercise is ideal for targeting the rectus abdominis and obliques muscles to activate and strengthen your core stabilizing muscles, which is crucial for keeping your trunk steady and good posture while you are running.

Proper Form

Start out by lying down on your back, then raise your legs to a 90-degree angle.

For more support, feel free to spread your arms straight out to your sides.

Next, to perform this exercise, rotate your legs to your right side, stopping short of touching the floor, pause for a moment, press back up, then turn to the left side, and press back to starting position to complete one rep.

Make sure your legs are moving from side to side in a “windshield wiper” motion.

As you get stronger, make it more challenging by bringing your arms closer into your sides so they offer less support.

Do 10 slow reps to complete one set.

Aim for three sets.

Bodyweight Exercise For Runners – 14. Single Leg Elevated Glute Bridge

Benefits

As you may already know, glutes are the source of power when it comes to running.

Good news is the single leg elevated glute bridge exercise is one of the best exercises that target these large and powerful muscles.

Strong glutes can help you run faster and longer while preventing common injury.

Plus, it also builds balance and coordination.

Proper Form

Lie down on your back with your feet flat, knees bent, ankles hip-distance apart, then raise your right leg off the floor, pulling the knee to your chest.

This is the starting position.

Make sure to extend your right leg as straight as possible toward the ceiling.

Next to perform this exercise, raise your glutes off the floor by driving through the heels and extending your hip upward.

Be sure to extend your right leg as far as you can, hold it for 30-second to one full minute, then slowly lower your leg down and switch sides to complete one set.

Aim for three sets.

Bodyweight Exercise For Runners – 15. Side Lunges

This is a unique variation of the standard lunge that builds strength in the hamstring, abductors, quadriceps, and glutes. This lateral exercise is also great for coordination.

When side lunges are performed incorrectly, they can result in pain or injury to the lower back, hips, and knees.

Here are some of the common form errors:

  • Not keeping the torso uprightand engaged core
  • Extending the knees out too far
  • Stepping too wide while performing the side lunge movement
  • Not keeping the weight distributed evenly
  • Not keeping the toes in line with the lunging knee.

Proper Form

Assume an athletic position with your feet together, knees and hips slightly bent, and head and chest up.

On the inhale, take a slow, lateral step to the right side, then bend into the right knee and sit your hips back as you’re going to sit in a chair.

Stay low while keeping the weight in your heel and bending your knee to a 90-degree angle, knee staying in line with the toes.

Exhale and press through the right heel to straighten the leg and step back to starting position.

Switch sides and repeat.

Side Lunge variations: Plyo side lunge, dumbbell lateral lunge, reverse side lunge, curtsey lunge with a kick, single-leg deadlift to reverse lunge.

Bodyweight Exercise For Runners – 16. Burpees

Benefits

This compound movement will blast your heart and increase your stamina like nothing else.

Burpees target virtually every major muscle group in the body while helping you become functionally fit in the shortest time possible.

It’s no wonder that the burpees are the bread and butter of most CrossFit workouts and military training programs.

Here are a few of the sad burpees errors that bring tears to my eyes:

  • Going too fast while ignoring proper
  • Not properly stabilizing the core.
  • Allowing for the back to sag when doing the push-up.
  • Holding the breath.
  • Sacrificing reps for form.

Proper form

Start by standing with feet shoulder width apart.

Squat down by bending your knees, then lower your body toward the floor by putting your hands on the floor in front of you.

Thrust your feet back, and lower yourself into the bottom portion pushup position, so your legs are fully extended, abdominals tights, and arms straight.

Then in one swift and smooth motion, jump your feet back into the squat position and leap up as high as possible from the squat position.

That’s one rep.

Repeat as fast as possible.

Burpee variations: push-up burpee, superman burpee, side burpee, start jump burpee, mountain climber tuck jump burpee, dive bomber burpee, etc.

The Bodyweight Strength Routine For Running 

We’ve all heard of the saying, “failing to plan is planning fail.”

You need a concrete plan if you want to reach your fitness goals. Not only does it improve your training consistency, but it also allows you to monitor your progress and see where you need more work.

The following plan has been designed to increase endurance, build strength while burning some mad calories in the process.

Perform the exercises in order, two to three times a week, with at least one day of full recovery between each go. Take 30 to 60 seconds to rest after each round. Repeat five times.

Whatever you do, make sure to start in line with your current fitness skill, training goals, schedule, and personal preferences. Give it a few months, and you’ll be a leaner, stronger athlete for it.

To get you started, try the following 3-day program.

Monday, Wednesday, Friday: Full body circuit

  • Ten push-ups
  • 30 squats
  • 20 sit-ups
  • Ten chair dips
  • Five pull-ups

Repeat the entire circuit 5 times.

More Bodyweight Exercises

As you get fitter, feel free to add in more bodyweight exercises of various intensities and reps. Some of these include:

Bodyweight Y Squats
X Pushup
Bodyweight Single-Leg Deadlift
Bodyweight Lateral Squat
Mountain Climbers
Bodyweight Shoulder Taps
Calf raises
Dead Bug
Bird Dog with Rotation
Bodyweight Bird Dog
Double Lunge with Reach
Back Extensions
Hand Curls
Chin-ups
Leg raises
Sit-ups
Scissors
Cross-Body Mountain Climbers
Squat Thrusts
Reverse Lunge and Hop
Cross-Body Extension
Elbow to Knee
Wall Slides
Side Plank with Rotation
Dive Bomber Push-Ups
Side Plank with Extension
Jump Squats
Plank to Push Up
Single-Leg Up and Down Dogs
Figure 4 Mountain Climbers
T Push-Ups
Jumping Lunges
Single-Leg Burpee
Scissors
High Knees
Cross Overs
And so much, so much, more.

New to Running? Start Here…

If you’re serious about running, getting fit, and staying injury free, then make sure to download my Runners Blueprint Guide!

Inside this guide, you’ll learn how to start running and lose weight the easy and painless way. This is, in fact, your ultimate manifesto to becoming a faster and a stronger runner. And you want that, don’t you?

 Click HERE to check out my Runners Blueprint System today!

Don’t miss out! My awesome running plan is just one click away.