As fall approaches I seeing how many are training for fall races. Whether it be a half marathon, a full marathon, or a 5k or a 10k spadework is important if you want to get faster. In the last 4 years I have cut back the amount of miles I run each week and have really focused on the quality of my runs and my speed. By changing the focus, I have logged less miles, have had time for different types of workouts and have in turn gotten faster.
Running workouts that combine my love for strength training have become some of my favorite workouts for both myself and my clients. Lately you can find me running the loop in my neighborhood. Once I am done running my little loop I will incorporate some strength training either with weights or using my body weight and do it all again. Last week I completed this stacked strength and speed workout using no equipment– this can be down anywhere at any time. This workout can also be done with your munchkins if you have a jogging stroller.
A Stacked Strength & Speed Workout
Here are the only two things you will need for this workout: some space to run, your body, a towel or long stick of some sort (I use the dowel rod that goes in my sliding door!)and a porch step or deck stair to jump on. If you don’t have a porch step or deck, no worries.
Once you find some place where you can get in a good quarter mile determine your start spot and get moving. In this workout, you will run your quarter mile repeats as fast as you can. Once you are finished you will rest for a minute and then complete the strength exercises. Each time, you will add on to the strength exercises.
One thing I really love to do when completing this workout to help push myself is to keep track of each quarter mile time. I will write it down and the next quarter mile repeat I have to beat that time.
This workout ends with a half mile so you will do your quarter mile route twice. When it is all said and done, you will have ran a mile and a half during this workout.
Of course if a mile and a half is too difficult or not long enough there are ways to increase or decrease the intensity of this workout.
Ways to Modify this workout
If this workout seems too easy or too difficult for you, change up the distance. For those who want to get in more miles, increase your distance by a tenth of a mile each time you run. The first time you will run .25 miles, then, .35 miles, then .45, then .55 and finally .65.
If a quarter mile run is too fast, shoot 30, 45 or 60 second run intervals. Or you can even do a walk/ jog combo. Whatever you do, just move!
Some of you might want to increase the intensity of this workout by using weights for the lunges and box jumps- go right ahead.
Want to make this workout longer and add a little more endurance to it? Go ahead and increase the reps by 2 or 4 each round.
Does 10 push ups and 8 pike presses seem like a lot? Do as many as you can or cut that number in half.
Whether you are a runner or not, this workout is the perfect mix of cardio and strength. Next time you are looking for a workout you can do outside with minimal equipment, try this one. My clients who are runners have greatly improved their running from my strength programs; and my non runner clients have improved their ability to run without difficulty because of my interval workouts– with this workout you have both.
Your turn- tell me!
Are you a runner? Or a non runner? A cardio junkie? A weight lifter?
What is your favorite way to incorporate both cardio and strength in your workouts?