This is a follow-up post from my late summer post “2 Tough workouts to help you conquer steep hills“. There are many ways to format your hill training workouts depending on your fitness and goals. My last post focused more on training for an endurance event (half marathon or longer) where you would be encountering long hills (1/2 mile or longer). This post is more relevant to the everyday runner, OCR athlete and all looking to improve fitness, strength and running form (and more specifically for trail running)!
With mud run and obstacle course race season well underway warm temperatures here to stay it’s time to take your training to the the great outdoors. Here is another workout featured from our partner site Daily Outdoor Workouts.
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
Warm-up and then………. Run to the first park and complete the following with your partner (split the reps however you choose):
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
Warm-up: Walk/jog 1 minute 20 arm circles each direction 20 straight leg lifts each leg 10 pushups repeat 1 time
Monkey bar set (1 of each): Forwards Side-ways Backwards Hand over hand Skipping a bar Crawl using feet (video demonstration below)
—-> 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).
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.
What do we mean by this? Strength and conditioning!
Many runners neglect strengthening the muscles they use when running. And not only those muscles, but the opposing muscles too. In order to prevent injury and run at your best, you need to ensure that your body is strong and your training plan is well balanced. We like to refer to this as “pre-hab” work.