Is spring ever going to arrive? It’s here in Seattle, but I know we’re a bit of an anomaly compared to the rest of the country, where cold temperatures and snowstorms still threaten to keep eager runners inside for a few more months. But don’t let the weather get you down (or out of shape); try one of these six indoor workouts for runners!
Angela at Happy Fit Mama partnered up a six awesome running bloggers to bring you some fun, effective, and new workouts each month (huge shout-out and thanks to her for putting this together!). This month’s theme is seasonally appropriate: indoor workouts for runners who are stuck inside!
6 Indoor Workouts for Runners
Most runners opt for the treadmill or elliptical over anything else if running outside is not an option. However, as we all know, the treadmill and the elliptical can get very boring very quickly.
So why not take advantage of the other pieces of equipment in your gym when you’re stuck inside? These 6 indoor workouts for runners will provide a quick yet effective cardio and strength workout for those days you just can’t (or don’t want to) run outside.
I haven’t used it in a long time, but one of my favorite pieces of equipment for a stuck inside sweat session is a simple jump rope! I used a jump rope frequently back when I lived in the Midwest, before I had a treadmill, to get in a good heart-pumping sweat session on those days where it snowed so much that I couldn’t even drive to the gym.
You can either skip or jump using the jump rope. I prefer to skip (single leg jumping versus double leg) using the rope, since the moving mimic that movement of running and helps improve my cadence.
For all of the other movements, you can use dumbbells, medicine balls, or kettlebells—whatever you have available!
Before you begin, perform a few dynamic stretches to loosen up your muscles and transition your body from a state of rest to a state of activity.
Rotating Lunges: Hold a medicine ball with both hands in front of your chest. Step your right foot back and lower into a lunge, then rotate your torso from the waist to the left, so that you’re holding the medicine ball over your left leg. Pause, and then repeat by stepping back your left leg and rotating to the right. Do 15 times per side.
Squats to Overhead Press: Stand with your legs slightly wider than hip width apart. Hold a dumbbell in each hand with your elbows bent and your hands by your shoulders. Lower down and back into a squat, pause, and then slowly return to upright. Extend your arms up and push the weights overhead, pause, and then slowly lower to complete one rep.
Pushups: Begin in straight arm plank position, with your hands directly beneath your shoulders. Bend your elbows and lower your body down, making sure that you keep your core engaged and your back straight. Slowly push back to start to complete one rep. If you need to, drop down to your knees.
Woodchops: Hold a medicine ball, dumbbell, or kettlebell with both hands in front of your chest. While keeping your core engaged and your back flat (no arching!), twist at your waist to rotate to the right and extend the weight overhead. Twist to your left while lowering into a squat and bring the weight down by your left hip. You do not want to use momentum for this move, so be deliberate. Rotate back to the right and extend the weight overhead, and continue to repeat. Once you’ve done all of the reps, switch to the other side. (This video demonstrates how to do a woodchop properly).
All of these moves are total body strengtheners, which are ideal for runners for multiple reasons. Running is a total body activity: your glutes, core, upper back, arms, and legs all work in coordination to propel you swiftly forward. Additionally, total body strengtheners will save you time in the gym and are more effective than isolated movements.
Now, what if you don’t want to jump rope? Maybe you live on a top floor apartment or don’t have space at home. Then be sure try one of these other five workouts!
Bodyweight Tabata Workout for Runners from Angela at Happy Fit Mama
Indoor Workout for Runners from Carly at Fine Fit Day
Indoor Sweat Session for Runners from Allie at Vita Train for Life
Indoor Sweat Session for Runners from Sarah at Run Far Girl
Indoor Sweat Session for Runners from Nellie at Brooklyn Active Mama
Linking up for Wild Workout Wednesday!
What workout do you do when you’re stuck inside?
Lunges: love them or leave them? I love them!
Which do you prefer: kettlebell, dumbbells, bodyweight, or medicine ball?