Last Updated on November 21, 2013 by Heather Hart, ACSM EP, CSCS
It feels so AMAZING to get back to training…even if my fitness levels are far from where they were/where I hoped they would be today, 19 days from race day. Regardless, training for this race has been a blast, and I’m finding myself stronger than I’ve ever been in my entire life. I love running, don’t get me wrong. But running alone mainly focuses on only one area of fitness – cardiovascular endurance.
I’ve heard many, many runners complaining about how they simply can’t find the balance between strength training and running. If they spend an hour in the gym lifting weights for the day, they feel they’ve lost significant mileage for the week. So why not combine the two? Believe me, I love the gym as much as the next person, but it is simply not necessary. You can gain speed, strength, AND endurance using nothing more than your own body and the great outdoors.
Plus it’s a ton of fun.
Set your watch for a specific interval. Ten minutes, half a mile, whatever you want to do. After a warm up…RUN. This is “high intensity” interval training (HIIT), so do not be afraid to push yourself. When you hit the set interval (using a watch with an alert/alarm is ideal!) stop and perform a set of plyometric or body weight exercises, such as:
SquatsWalking lunges
Pistol Squats
Full sit ups
Push ups
Burpees
Jumping Jacks
Planks
And while no equipment is necessary, you can use mother nature to your advantage. Grab a rock or a log and carry it for half a mile, or use it to add weight to your squats, lunges, or sit ups. Find a downed tree or large rock (make sure it’s stable!) and perform plyo jumps on it, or use it for decline push ups (or incline if you are a beginner!) or tricep dips.
Running urban and not trail? Use park benches, picnic tables, curbs, or concrete barriers instead (just make sure you are safely out of the way of passing bikes/pedestrians/traffic!).
I love to tell my clients (and repeat to myself on these training sessions) to learn to “get comfortable with being uncomfortable”. HIIT typically alternates high bursts of exercise with lower intensity activity. So on a run like this, you can pick and choose your poison. Burpees are hard, so do a set of those sandwiched between two intervals of easy running. A plank is excellent for core strength and muscular endurance, but often does not increase the heart rate significantly, so use that as your “break” between two intervals of a hard run. These types of workouts are certainly not easy, but they produce results.
At the end of the workout, sure you may not have gotten in the “mileage” you have hoped for..but instead you have gotten in a full body workout AND a little bit of mileage. On our run the other night, we covered 4 miles of trail in one hour. We also incorporated body weight exercises for all of our major muscle groups as well as plyometric bursts for speed, as well as core and balance exercises.
Heather Hart is an ACSM certified Exercise Physiologist, NSCA Certified Strength and Conditioning Specialist (CSCS), UESCA certified Ultrarunning Coach, RRCA certified Running Coach, co-founder of Hart Strength and Endurance Coaching, and creator of this site, Relentless Forward Commotion. She is a mom of two teen boys, and has been running and racing distances of 5K to 100+ miles for over a decade. Heather has been writing and encouraging others to find a love for fitness and movement since 2009.
Lisa
This sounds like a GREAT workout! As soon as I am done with my marathon, I am going to try this. I am thinking of challenging some Daily Mile friends in some fitness quest. This might just be the answer.
Great post.
Sarah Kay Hoffman
I prefer a combination of both! I’ve been loving on being outdoors, but I absolutely HAVE to have my gym!
Rachel @ Runner's Tales
That Reebok gear really did hold up to during that crazy workout! There is a great running trail near my new house so I will definitely be trying out this workout.
mostlyfitmom
I love working out outside and will even drag my weights outside when it’s nice out.
Angela @ Happy Fit Mama
Outside for sure! There’s so many ways to fit in workouts with no need for special equipment.
concretencoffee.com
I truly enjoy both, but since getting to the gym isn’t always ideal I’m constantly on the lookout for what tree/bench/step/playground equipment I can use to incorporate some strength and agility into my runs. I go back to the drills I’d have to do when I did T&F for sprinting. I feel like they benefit my distance running just as much as they helped my top speed.
AmyL
If I absolutely had to choose, I would leave behind the gym. I simply cannot run indoors on a treadmill.
Danielle @ Clean Food Creative Fitness
Love this workout!!! And yes the Reebok CrossFit gear is awesome!
SportyMomme
I fully expect all kinds of shenanigans to be happening when we are reunited – trails & HIIT being just the tip of the crazy ice burg!
Abbey{RUNS}
I love anything but the gym. My backyard has provided many great workouts!
Thanks for the tips!
Cupcake Kelly
Love this. People always ask what I do since I don’t have a gym membership. I don’t even have that VT/NH trail luxury anymore, but seriously you can give yourself a workout anywhere!
Love that crossfit gear too!
Kristen @ Be Fit With Kristen
Hmm…I’m going to have to try this. It looks both challenging and fun. I’d much rather be outdoors.
Danielle
Awesome workout! I love reebok gear. I would much rather workout outside then inside for sure!
urbanrunninggirl
I love the outdoors. Especially on those days when I truly don’t have the motivation. Being outside just gives me that push I need to get it done. Great blog. Thanks.
Maria
I definitely prefer the outdoors! I have never belonged to a gym and am proud of that fact.
We are lucky to live by some great trails with good elevation climbs, are surrounded by woods and have hung ropes in our yard for climbing — so outside is great for working out.
As a mom, it’s awesome because I can work out in our yard while the kids play nearby — my kettleballs live under their slide.
absolute health fitness
I prefer the outdoors because it is more challenging than in the gym. But the two are both good. 🙂