Circuit Training For Runners (How to Avoid Granny Shuffle)
I have noticed that while my running has been going well after training consistently for a year, I'm starting to develop bad runner habits. When my run is over I don't stretch. I hadn't done a crunch or plank in over a month.
At first these habits weren't affecting me. Then I raced a 5k. The last mile and a half I felt my form fall apart. All hunched over, my arms were just limply flailing around, my stride turning to an odd shuffle. And that's when I decided it was time to get back to the circuit training.
After an easy day (4 miles or so) I write down a quick workout.
Then I do each exercise for :60 timed on my iPhone. I run through the core, arms, legs. Rest and stretch for :60 then the next row...then I repeat it all a second time. It's mindless and easy to get done in under 30 minutes.
I have two 8 pound dumbbells and a notebook full of workouts from Runner's World, Women's Fitness and physical therapy that I've ripped out and saved over the years. When I can't think of something to do I just do a quick flip through for ideas. Using Google is a good way to find exercises too, "arm exercises for runners" "best core for runner"...
My favorite one from this workout was the last one (curtsy squat with lateral raise). It works glutes, obliques, hips, quads, hamstrings, shoulders and it tests your balance. This is perfect for runners, full body + balance (running is done on one leg - balance is very important to form).
What do you do to compliment your running? Circuit? Yoga? Barre? Have you noticed a positive affect on your running?
At first these habits weren't affecting me. Then I raced a 5k. The last mile and a half I felt my form fall apart. All hunched over, my arms were just limply flailing around, my stride turning to an odd shuffle. And that's when I decided it was time to get back to the circuit training.
After an easy day (4 miles or so) I write down a quick workout.
| core | arms | legs |
|---|---|---|
| the hundred |
squat + shoulder press |
burpees/pushups |
| plank/side planks |
single leg standing fly |
one leg bridge pulse |
| bicycle crunch intervals |
standing one leg, dumbbell run arms |
curtsy squat with lateral raise |
Then I do each exercise for :60 timed on my iPhone. I run through the core, arms, legs. Rest and stretch for :60 then the next row...then I repeat it all a second time. It's mindless and easy to get done in under 30 minutes.
I have two 8 pound dumbbells and a notebook full of workouts from Runner's World, Women's Fitness and physical therapy that I've ripped out and saved over the years. When I can't think of something to do I just do a quick flip through for ideas. Using Google is a good way to find exercises too, "arm exercises for runners" "best core for runner"...
My favorite one from this workout was the last one (curtsy squat with lateral raise). It works glutes, obliques, hips, quads, hamstrings, shoulders and it tests your balance. This is perfect for runners, full body + balance (running is done on one leg - balance is very important to form).
full workout can be found on fitnessmagazine.com
My goal is to complete circuit training twice a week. Ideally it would be three - four times, but I'm going to work up to that.
What do you do to compliment your running? Circuit? Yoga? Barre? Have you noticed a positive affect on your running?