SPICE UP YOUR RUN

Transform Your Run into the Ultimate Cardio & Strength Interval Routine

Running is HUGE in Boulder . This is a good thing. But all too often it is the main or only exercise for many.

At Fitness For Living it is not unusual to hear – “I run 4 miles five days a week and I am not getting any faster and not getting fitter.” To get faster, stronger and create ‘full body fitness' you really need to mix it up a bit – show the body a few new twists, stress it in different ways… don't let it adapt to the same ol' thing day after day.

At Boot Camp we try to include a day of Power Running or Power Walking on a nearby trail at least once during camp. And it is often our campers' favorite workout. Best of all, it is easy for you to incorporate into your routine.

Our goal during our Power Runs is to build more strength into your run – transforming an almost all cardio routine into the ultimate strength and cardio interval workout. It's challenging, variety-packed and fun.

The key to a Power Run is to break up your run every 5-10 minutes for a short strength building routine. Stop for a quick set or two of push-ups or bicep curls and then quickly hit the trail again.

Wherever you run there are plenty of opportunities along your route that create a natural strength building ‘apparatus.' Look for playgrounds, picnic tables, benches, steps, boulders, logs, tree limbs, etc.

At Boot Camp we also carry a resistance tube and a resistance leg loop. Both easy to carry or put in your pocket but can add an almost limitless selection of strength routines.

Here are just a few suggestions to break up your run and build your strength:

(1) Find a rock, step or bench and try:

side squat with one leg on step
one-leg step downs (great for glutes and stabilizing knee)
two-foot jumps up to next step (explosive plyometric move)
scissors lunge (combination of balance, strength and cardio)
triceps dips

(2) Find an overhead bar or tree limb

pull ups
leg lifts or knee lifts (core strength)

(3) Bring along a resistance tube for:

curls, rows, overhead presses, triceps extensions, flies…

(4) Find a log or short barrier for:

side to side lateral 2-foot hops over barrier
calf raises

(5) Work your core with standing crunches and side ‘karate' kicks

(5) Bring a leg loop and try:

lateral squat shuffles (awesome for hip abductors and glutes)
forward and backward leg raises (hip flexors and glutes)

(6) Pushups

David Clair operates Fitness For Living’s Outdoor Boot Camps. Camps are designed to challenge a wide range of fitness levels and meet 3 days a week for five weeks. Four different class times are available each day including a Women’s-only camp that features childcare. To learn of free demo classes or for additional information visit www.fitliv.com or call 303-443-8141.