Strength
training is often regarded as a less than favorable workout amongst
runners—aside from rest days, that is. Though your favorite running trails may
look much more appealing than a weight bench and dumbbells, strength training
is not only for preventing a disproportionate upper to lower body, but it’s
necessary for a runner’s good form and endurance.
All you
need for this workout is a dumbbell or plate that is challenging for you (I
used a 25 lbs. plate), a stop watch, and an open space. The goal is to work
quickly to complete three sets of four exercises within seven minutes.
1. Over-head lunges (30)
- Holding your weight directly overhead, lunge forward with your left leg so that your right knee touches the ground. Come back up to a standing position and repeat for your right leg. Alternate legs for 30 repetitions. Remember to keep your weight above your head for the entire 30 repetitions.
- In a push-up position, bring your left leg up as close you’re your left hand as you can, then back down to your right leg. Alternate between your right and left legs for 20 repetitions. When you get into a rhythm, you might begin to bounce—try to minimize bouncing and keep your body parallel to the ground. You should feel toning in your hamstrings.
- Starting in push-up position with your arms fully extended, turn your body to the left so that your left foot rests on top of your right and raise your left arm to the sky. Bring your arm down, and turn into push-up position. Repeat this, facing the right side now, and continue for 20 repetitions. Remember to put your feet on top of one another for a full rep.
- To finish, stand with your feet at shoulder-width, toes facing forward. With your weight held in front of you, lower your butt until your quadriceps are parallel to the floor. Tip: keep an upright back and don’t look down at the ground.
Aside
from learning just how quickly seven minutes passes, you’ll also gain
high-level cardio and hints of muscle definition in your quadriceps, hamstrings
and biceps. Chip away at that layer of stored sweets and coffee you may have
gained thus far into hibernation season.
Though
you may not complete three sets of these exercises on your first attempt, don’t
subject yourself to boring strength workouts. With a workout like this one,
it’s easy to set a goal for yourself because it is divided into separate
movements.
Don’t get
me wrong, I am an offender of talking myself out of strength workouts, as well.
Yet, this seven-minute burn will prove to you that efficiency is not always
positively correlated to length of a workout. You’ll find that this routine
gives you an adequate mixture of cardio and muscle pinpoint movement.
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