Circuit
Training
We recommend that runners have an "off-season" every year (see Q & A, below). Because of the shorter daylight hours and colder temperatures, winter can be the perfect opportunity to take some downtime. Substituting two days of circuit training for two running days a week will give your body a well-deserved break--without letting it go soft. Start with the 30-minute plan below. After two weeks, add more exercises, like the ones in the section.
1) Warmup
Pelvic Tilt: Lie on your back. Bend both knees and place your feet flat on the ground. Lift your legs toward your chest. With your hands behind your knees, gently pull your knees closer to your chest. Hold two seconds and release. Repeat 10 times.
2) Cardio Exercise
Sure, you could easily hop on the treadmill, but we recommend that you do a new activity to work your muscles differently. Try a stationary bike, elliptical machine, rowing machine, or jump rope for five minutes at a moderate pace.
3) Strength Training
Hip Abductors: Lie on your side with the bottom knee bent 90 degrees and your top leg (with ankle weight) straight. Lift your top leg toward the ceiling. Pause, lower, and repeat 10 times. Reverse legs.
4) Cardio Exercise
Switch things up and try a different cardio activity than the one you in step 2. Keep your effort moderate for five minutes--you shouldn't be pushing yourself too hard or going all-out. Remember, this is your off-season.
5) Strength Training
Hip Adductors: Lie on your side with legs extended out and an ankle weight on your bottom leg. Lift your top leg and rest your foot on a stable surface, such as a bench. Raise your lower leg up to meet your top leg. Lower and repeat 10 times. Reverse legs.
6) Cooldown
Lie on your back. Extend one leg out to the side of your body. Hold two seconds, release, repeat 10 times. Then, sweep the leg across the midline of your body, just above your other leg. Hold two seconds, release, repeat 10 times. Repeat on the other leg.
Q: I jump from one training plan to the next without much downtime in between. Is this okay?
A: Virtually every sport has an off-season. This time is essential to help athletes recover from the demands encountered during the season. Runners need--but seldom take--this break. The goal during this period (which can last from a month to three months) is to maintain a level of fitness while giving yourself a chance to recover and rebuild. Start by scaling back your mileage. If you usually run six days a week, drop to four, and alternate runs with cross-training. Then work on priming your body
for the upcoming season. If you've been dealing with nagging heel pain, now's the time to heal that heel. If you have poor running form, focus on strengthening your core. While there's no universal off-season for running, your body will benefit most from a break after a marathon or other hard race effort.
We recommend that runners have an "off-season" every year (see Q & A, below). Because of the shorter daylight hours and colder temperatures, winter can be the perfect opportunity to take some downtime. Substituting two days of circuit training for two running days a week will give your body a well-deserved break--without letting it go soft. Start with the 30-minute plan below. After two weeks, add more exercises, like the ones in the section.
1) Warmup
Pelvic Tilt: Lie on your back. Bend both knees and place your feet flat on the ground. Lift your legs toward your chest. With your hands behind your knees, gently pull your knees closer to your chest. Hold two seconds and release. Repeat 10 times.
2) Cardio Exercise
Sure, you could easily hop on the treadmill, but we recommend that you do a new activity to work your muscles differently. Try a stationary bike, elliptical machine, rowing machine, or jump rope for five minutes at a moderate pace.
3) Strength Training
Hip Abductors: Lie on your side with the bottom knee bent 90 degrees and your top leg (with ankle weight) straight. Lift your top leg toward the ceiling. Pause, lower, and repeat 10 times. Reverse legs.
4) Cardio Exercise
Switch things up and try a different cardio activity than the one you in step 2. Keep your effort moderate for five minutes--you shouldn't be pushing yourself too hard or going all-out. Remember, this is your off-season.
5) Strength Training
Hip Adductors: Lie on your side with legs extended out and an ankle weight on your bottom leg. Lift your top leg and rest your foot on a stable surface, such as a bench. Raise your lower leg up to meet your top leg. Lower and repeat 10 times. Reverse legs.
6) Cooldown
Lie on your back. Extend one leg out to the side of your body. Hold two seconds, release, repeat 10 times. Then, sweep the leg across the midline of your body, just above your other leg. Hold two seconds, release, repeat 10 times. Repeat on the other leg.
Q: I jump from one training plan to the next without much downtime in between. Is this okay?
A: Virtually every sport has an off-season. This time is essential to help athletes recover from the demands encountered during the season. Runners need--but seldom take--this break. The goal during this period (which can last from a month to three months) is to maintain a level of fitness while giving yourself a chance to recover and rebuild. Start by scaling back your mileage. If you usually run six days a week, drop to four, and alternate runs with cross-training. Then work on priming your body
for the upcoming season. If you've been dealing with nagging heel pain, now's the time to heal that heel. If you have poor running form, focus on strengthening your core. While there's no universal off-season for running, your body will benefit most from a break after a marathon or other hard race effort.