You love to run. Or maybe you don’t. Wherever you are on the spectrum, if you are planning on adding more mileage or training for an event, you need to make sure that your body is adequately prepared to take on the additional stresses running places on the body.
Colorado has been buried by snow this week, literally. We are talking feet of snow which is fantastic news for lovers of all winter activities however some may find their legs and lungs aren’t quite up to par.
We all know the feeling: burning quads, quivering muscles, sore calves and fatigue that is overtaking you before you are ready to call it a day.Read more
This is an oldie but goodie. We are reposting this as it is timely: April and May are “mud” season months for us here in Colorado and that means we might not always be able to get out and hit our favorite trails.
Check out this fun workout you can do anywhere really (although a track is ideal) and the best part is you can bring your kids along too! Don’t have kids? Bring along a heavy weight or sandbag to keep you company….
When is the last time you sprinted? Or ran as fast as you could? (chasing after your kids doesn’t count)
Doing laps around the track may seem like torture to most people however, speed work is an important part of any training regime and is the key to getting fitter, faster.
Here are 3 fun track workouts you can do WITH your kids (or a sandbag) that will help you get through that finish line a little bit faster:
1. 400 meter repeats:
Okay, we lied. This one isn’t fun, in fact, it kind of sucks. But once it is over with you will have this amazing feeling of accomplishment that you haven’t felt since you finished ALL the laundry in one day.
In order to see results, you first need to know where you stand. So let’s start off with a little fitness test:
This is a buddy workout. You need at least one other person to complete this workout or else plan on doing a TON of reps!If you have kids, no excuses! They can ride in the stroller, bike or run with you! Plan on 60-90 minutes for this one…
- A running route that passes at least 2 playgrounds or parks. The further away the parks you choose, the longer/harder your workout!
- A bar or tree with a branch you can hang from
- Park bench
Warm-up and then……….
Run to the first park and complete the following with your partner (split the reps however you choose):
100 Tree donkey kicks*
50 Hanging knees to elbows
Run to park #2 and complete the following (split the reps with your partner):
100 meter alligator crawl (do this one together)*
75 park bench box jumps (or step-ups for level 1)
50 Tree hugger situps*
25 burpee pop-ups or pullups
OPTION 1: Run home- great job!
OPTION 2: Run 1 mile away from the last park and back THEN repeat the entire workout in reverse (starting with the 25 burpee pop-ups and going up from there) before heading home. You are a rock star!
This is a workout I put together for our sister site. It’s a perfect workout to build upper body and grip strength needed to conquer the monkey bars, rigs, rope/wall climbs and cargo nets for your obstacle course race. Plus, working out on the playground is fun!!
Set of monkey bars
Walk/jog 1 minute
20 arm circles each direction
20 straight leg lifts each leg
repeat 1 time
Monkey bar set (1 of each):
Hand over hand
Skipping a bar
Crawl using feet (video demonstration below)
30 hanging bicycles (video demonstration below)
20 knees to elbows
10 burpee pullups
REPEAT BOTH SETS 2 MORE TIMES!
Monkey bar “crawl”:
Walking with a friend in the dark is better than walking alone in the light. – Helen Keller
A “Buddy” AKA: A rock, log or hand-weight that is 10% or more of your body weight.
COMPLETE THE FOLLOWING WITH YOUR “BUDDY”
Standard Strength warm-up and then….
- 3 mile hike/run
- 50 walking lunges
- 50 overhead presses
- 50 russian twists
- 50 ground to overhead squats
—-> The workout can be completed in any order, just don’t drop or put down your Buddy the entire workout!
—-> If you are really looking for a suffer fest, repeat the workout twice!
*A note from Lauren:
I came up with this workout when I was training for the Warrior Dash World championships race last summer. We drove up to Guanella pass (near the base of Mnt Bierstadt, a front range 14,000 foot peak) and I completed this workout at altitude. Whether you are training for an OCR event or just love trail running, this workout will help you gain strength and fitness to run stronger, longer!
Are hills your nemesis? Maybe you just can’t seem to catch your breath on the ups or are tentative on the downs. Try out these workouts to improve your skills and fitness so you can conquer those hills with confidence!
You need to find a location that has multiple flights of stairs. An office building, stadium or if you live in the Denver metro area Red Rocks Amphitheatre.
Stair work is one of the best ways to improve cardiovascular fitness but more importantly it helps to improve your motor skills and turnover (or cadence).
Obstacle course racing. There is no denying it: the sport is here to stay. It is now the fastest growing sport in the world and for a good reason: it is so much fun!
Parents have a unique skill set that gives them some particular advantages when it comes to obstacle racing. For example, we are used to: