The weather outside is frightful…no, wait, that was last month, right? Last year? It doesn’t matter really. If you live in an area where winter weather is hitting you hard, getting outdoors for a run is probably a no-go. And while the treadmill is always an option, you’ll find that these 5 indoor workouts will not only improve your running, they will change up your routine, increase your strength, and you will enjoy them!
While the winter weather in the California desert where I live is very mild, the summer is another story entirely. That’s when I am occasionally looking for indoor workouts to keep me out of the heat. Even though I’m up early, sometimes it’s just too hot to get in a decent run. Especially when the heat goes on day after day for months.
I put my thinking cap on and came up with these 5 indoor workouts that will benefit your running and accomplish most of what you could outside.
Sometimes the weather really is too cold or too hot to get out for a run. Here are 5 Indoor Workouts that will make you a better runner. #running #runningtipsClick To Tweet5 Indoor Workouts that will Make You a Better Runner
1. Treadmill Pyramid Interval Workout
This 45 minute pyramid workout is comprised of mostly short to medium intervals that you can run at a pretty high intensity. Each one should be at about 95% of your maximal effort, which is about your 5k pace.
How it helps: Short, fast intervals will improve your V02 max, your ability to process and use oxygen.
2. Elliptical Tempo Workout
For this workout, you will be working at your lactate threshold level (LT), which is the point at which lactic acid starts to build up in your blood. That equates to about your 10-15k pace, or about 85% of your maximum effort. Think of it as “comfortably hard.”
How it helps: Tempo runs help improve your lactate threshold, which improves your stamina and enables you to run faster longer. And while, for the most part, runners need to run, an occasional break from the pounding of running can be beneficial.
3. Runner’s Power Workout
Do this circuit twice through by repeating the exercises from the squats through the dumbbell row before finishing with a five-minute walk/job cool down.
How it helps: This workout strengthens your entire body, including your core, which is essential for performance and injury prevention. It includes running intervals, which makes it more interesting for runners. And they’re short, so the fact that you’re on a treadmill isn’t too oppressive.
4. TRX Circuit Workout
Be sure to use good form for each exercise and keep your core engaged throughout. Here’s a great resource for details of most of the TRX exercises shown here.
How it helps: Here’s another workout that will strengthen your core and improve your balance.
5. Functional Stretching
Combine these two stretching workouts (both videos). There is a link below each for detailed instruction.
The Core Four
Hips and Hamstrings
How it helps: These stretches target your hips, glutes, hamstrings, hip flexors, and lats, all areas of concern for runners. The continuing movement helps to target all angles of the muscles, the joints, as well as the fascia.
As you can see, even if you are stuck with indoor workouts you have options that will help make you a better runner.
What’s your favorite indoor workout?
Disclaimer: Although I am a certified Coach and Personal Trainer, I am not YOUR Coach or Personal Trainer. Always adapt workouts to suit your body and fitness level. Always consult your doctor before beginning a new exercise program.
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I am going to do your pyramid treadmill workout before body pump class this morning. It snowed here in PA last night and I had a track workout planned for today. Thanks for the good suggestion. Just running at a steady pace on the treadmill is so boring! I will also check out the hamstring/glute stretches. I already do some with a belt but I like to change up the stretches too.
I simply can’t run on the treadmill unless I’m doing some kind of interval workout. It’s just so boring! I hope you like this one.
Your TRX workout looks like a good sweat! I typically use the treadmill or kettlebells when I am stuck indoors.
I think you’ll enjoy the TRX workout. It’s a lot of fun.
That TRX workout is right up my alley! I love to alternate running days with strength training days. I have also been much more mindful with my stretching lately. Thanks for the link up
You’re super consistent with your strength training!
I still have a love/hate relationship with TRX but the moves are really helping me get definition in my arm muscles so I’m going to keep doing it!
TRX is a really functional workout. It’s amazing what you can achieve with your body weight!
Another great resource! You know I love all of my strength work, most of which I simply do at home 🙂 I’d have to say my favorite non-running workouts (these days) involve HIIT or my trusty old stairway!
You are the queen of indoor workouts! I don’t have stairs or I might have included something that involved climbing them (a million times). 🙂
I do like to sometimes mix it up with run/ST when on the mill, although that makes everything that much longer!
Great ideas; thanks, Debbie!
That’s true, but if you’re stuck indoors anyway….:-)
Great for mom’s
Thanks for sharing this valueable indoor workouts
I also follow many blog but this blog is much helpful to me
Thank you. I’m glad you find it helpful.