What do runners do when forced to stay home?

Working out and participating in local races has been a challenge for the past few weeks, or at least working out in a group for runners and walkers in the Cape Region. Weekly walking and jogging groups have been shut down, high school and middle school track and field teams no longer have practice or meets, and social distancing is all around us. For those runners and walkers with a treadmill, stair climber or elliptical trainer, you are in pretty good shape if you’re house-ridden for the next six to eight weeks. 

Treadmill running

The treadmill is the most popular piece of equipment for indoor workouts, and many prefer it to outdoor workouts for reasons of safety, convenience, and the ability to control and calibrate different workouts. Secondly, the treadmill has more give than concrete or asphalt, and as a result, you will feel less pounding on the legs. Lastly, with music, an iPod or a TV close by, you will find that the workouts go by much quicker than staring at a wall or mirror. Expect to spend over $2,000 for a decent treadmill.

Elliptical trainer/stair climber

Another indoor workout I will talk about and one of the most popular in the last three years is the elliptical trainer. Their selling point is that you get a workout that is both non-impact and easy on the joints, and also weight-bearing, which can help keep bones strong. The elliptical trainer is a great running alternative if you have a heel or foot injury such as plantar fasciitis, something I can relate to quite well.

Outdoor running

If running outside is your ticket regardless of the weather or the worldwide crisis, practice social distancing or run alone, and remember to wear the proper clothing and always run defensively.

30-minute indoor workout

If you are currently stuck inside due to COVID-19, the circuit I’m sharing with you today is the perfect solution. In fact, this indoor workout routine is ideal for the cold winter months and perfect for you as the country practices social distancing.

The exercises below require no equipment and can be done almost anywhere, as long as you have enough space. They will boost your heart rate, sculpt your body, get you out of a running rut and help you smash through a training plateau.

To warm up, jog easy for five minutes and walk for three minutes.

Exercise one: Jog in place. Alternate between jogging at high intensity for one minute and slowing it down for 30 seconds. Repeat for 10 minutes.

Exercise two: High knee sprints. While jogging, perform high knee sprints by bringing your knees up high toward your chest as fast as you can while engaging the glutes and keeping your torso upright. 

Exercise three: High lunges. Stand tall with back straight and core engaged, then step your left foot forward as far as possible so you are in a wide lunge position, then switch legs and repeat.

Exercise four: Burpees. From a standing position, squat down and place your hands on the floor on either side of your feet. Next, kick your feet back so you are now in a plank position, then immediately bring the feet back to between your hands and explosively jump up into the air, clapping your hands mid-jump.

Exercise five: Squat jumps. Stand with feet hip-width apart with arms crossed over your chest. Next, while keeping your head up and core engaged, squat down until your upper thighs are parallel to the ground. Then, while pressing mainly with the balls of your feet and using the thighs like springs, jump straight up in the air as high as you can. Last, land softly on the floor, bend your knees, sink back into the squat position and immediately jump again.  

Exercise six: Butt kicks. Begin by standing with your legs shoulder-width apart, with the arms bent at your sides. Next, while keeping your back straight and core engaged, run in place by kicking your heels up toward your butt, pumping your arms back and forth as quickly as you can, with elbows bent at a 90-degree angle.

Exercise seven: Ski abs. Assume a straight-arm plank position, with back flat, head in neutral position and feet together. Next, while engaging your core, hop both feet up to your left side, aiming to bring your knees to the outside of your left elbow, then quickly hop back into starting position, and change sides to complete one rep.