You may be looking for a way to get in a few more miles during a training week, and this optional run before a strength workout is a safe and sane way of doing just that. It won’t be for everyone, and you don’t need to do it every week. Pay attention to how well your body is recovering day-to-day before deciding to add more mileage.

If you choose to do this optional run, run easy for about 5 minutes, then stop and do some air squats, leg swings, and hip circles before finishing this warm up. Your body will thank you.

Duration

• Beginner: 10 minutes
• Intermediate: 20 minutes
• Advanced: 30 minutes

Instructions:

• All Levels: Run Easy

Effort Level:

• All Levels: RPE Level 3/10

Instructions

• 30 seconds Arm Circles, forward
• 30 seconds Arm Circles, backward
• 30 seconds Arm Swings, front to back
• 20 Leg Swings per side
• 10 Hip Circles per side, clockwise, then counterclockwise
• 10 Hamstring Flosses, each leg

Quadruped

Single Leg Deadlift

Number of Sets: 3

Instructions

• 8 sets of Quadrapeds (right-arm/left-leg extension followed by a left-arm/right leg extension)
• Rest 10-15 seconds
• 8 consecutive single leg deadlifts standing on your left leg, followed by 8 consecutive single leg deadlift standing on your right leg
• Rest for one minute
• Repeat

Notes

This really challenges your core stability, your breathing, and your balance. These may be difficult at first, so take it slow and be patient.

Superplank

Reverse Plank

Number of Sets: 4

Instructions

• 20 seconds Superplank, 10 seconds rest
• 20 seconds Reverse Plank, 10 seconds rest
• Repeat

Notes

Tabata style alternates between two different exercises with a brief break between each, which you repeat a certain number of times.

Weight Shift Pushups

Cossack Squat

Number of Sets: 3

Instructions

• 8 push-ups
• 15 seconds rest
• 8 squats, each side
• One minute rest
• Repeat

Notes

Weight Shift Pushup: Rock forward from plank position and lower slowly to the ground, keeping your forearms vertical. Push up with your arms and lats to return to plank position either maintaining a straight body alignment or by dropping to your knees and pushing up with your arms and lats until your arms are fully extended and then come up off of your knees to resume a plank position.

Cossack Squat: It’s similar to a side lunge, but with additional involvement of the non-squatting leg.

Front Squat Hold

Number of Sets: 1

Duration: 1 minute

Instructions

• Lower in squat while maintaining good form – feet straight, arms overhead, chest up, knees pressed outward
• Breath deep and controlled
• If you need to come out of the position periodically, that’s OK as long as you accumulate the entire duration in a squat hold

Notes

Lower as far as you can comfortably go while still maintaining good form with your arms. If you need to stand up occasionally, then give yourself a brief respite then lower again into the squat until you can complete the full time.

Number of Breaths: 20

Instructions

• Lay on the ground, knees bent and place one hand on your chest, the other on your belly. Close your eyes.
• Inhale slowly through your nose, pulling air deep into your lungs, causing the hand on your belly to rise. Continue inhaling, filling up your upper lungs, causing the hand on your chest to rise.
• Hold your breath here, and count to three.
• Slowly exhale through your mouth, emptying your chest first, with the hand on your chest dropping first. Continue exhaling, emptying the rest of your lung, with your belly falling last.
• Count to three without breathing
• Repeat

Notes

Time to recover, and reconnect with your breathing.

Foot Work

Shin Rolling

Duration: 2 minutes (each side) per body region

Instructions

• With the device of your choice, work on your feet
• Roll out your shins

Notes

Feet: Work out the fascial stiffness and improve your foot’s pliability using a lacrosse ball. Endorsed by Coach Nora.

Shin: Keep shins splints at bay by rolling your shins