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:
- 12 minute warm-up: Do each of the following for 1 minute and then repeat 1 more time through- walking, jogging, walking lunges, leg swings, arm circles, planks. THEN…
- Time yourself as you run 1 lap around the track as fast as you can (pushing your jogging stroller if you have one).
- Take a 90 second recovery and then repeat 4 more times. Ideally, each lap should be faster than the previous. *Make sure to take a 90 second break between each set.
Congratulations- you just ran over a mile!
2. Pull, drag and carry:
Okay, so now that you are “warmed up” it is time for the fun stuff. Before you head out the door, grab a sled. Yes, a sled, like the one you use in the snow. Make sure it has 2 handles. You will also need a rope that is about 10 feet long.
*Don’t have kids? Grab a sandbag or 2 for this drill
PULL: When you get to the field, tie the rope through both handles and tell your kids you are going to give them a “ride”. After they are seated, hold either end of the rope behind you and run as far/fast as you can! Do 10 sets.
DRAG: This time face your kids and walk/run backwards, dragging them along as far as you can. Repeat 10 times
CARRY: Have your child climb onto your back and give them a “piggy-back” ride for 100 meters. Try to run as fast as you can, don’t lean forward too much! Walk back to the start line and repeat 10 times. *No kids? Put the sandbag over your shoulders and complete this drill
Improving your speed isn’t all about running. You need strong muscles to run faster and to help prevent common running injuries.
Go through each exercise in order and then repeat 2 more times:
1. Weighted squats and walking lunges:
Place your child/sandbag on your shoulders and do 15 deep squats followed by 20 walking lunges.
2. Bear crawl:
Crawl 15 feet down and back with your kids!
3. Hold a plank:
Have your kids crawl under and climb over your body 15 times OR hold the plank for 3 minutes.