Beginner Running Program

Week 1 | BRP Day6

Cross Training Day

Time: ~30 min.

Doing less running will make you a better runner.

Yup, you read that right. It’s cross-training day number two!

Time to target those hips and shoulders to increase your range of motion and prevent injury.

You’ve got this.


  • Leg Swings & Arm Circles


  • Single Leg Balance

    Stand on one leg with your butt and belly tight, standing tall.

    Stay balanced for 20-60 seconds.
    Balance on each foot two times.

    Challenge yourself by changing your perspective- try looking up or side-to-side.

  • Downward Dog to Upward Dog

    Time to stretch out those hips, hamstrings, and lower back!

    Start in a downward dog position- similar to pushup position but with your hips up high.

    From this position, bring your chest to the ground and round out to the upward dog position.

    Make sure to keep your elbows in tight, chest tall, and belly tight to protect that lower back.

    For a challenge, try reversing the same motion from the upward dog to the downward dog.

    5-10 times for a good stretch

  • Spine Rotation Downward Dog

    Start in that downward dog position and bring up your leg. Cross your lifted leg over to the opposite side to feel that spinal rotation stretch.

    Drop down on your belly and spread your arms out.
    Try that same leg cross from that prone position.

    Perform each leg cross 5 times.

    Focus: Keep your belly tight, don’t go too deep into the stretch if you feel pain in the spine

  • Hollow & Arch Body Holds - Tabata Style

    Hollow Body Hold

    Tabletop position on your back with your lower back pressed in the ground and knees bent at 90 degrees, hips just off the ground.

    Already you will feel your core activated!

    Stick one leg out with your toe pointed, then one arm, then the other leg and the other arm

    Arch Body Hold

    Slowly pull your thighs and chest off the ground.

    Roll over on your stomach with hips pressed to the ground.

    Keep your butt tight, arms out, and legs out off the ground.

    Perform these two holds tabata-style.

    Tabata Style
    Hold the Hollow Body for 20 seconds then rest  for 10
    Hold the Arch Body for 20 seconds and rest for 10.

  • Planks and Side Planks - Tabata Style

    Regular Plank

    Start in push-up position, fingers spread and butt tight. Try lifting a leg or arm to make the plank more of a challenge

    Side Plank

    Roll over on one side keeping that plank position. You are now supporting yourself with one arm and your legs. Try and drop down to your elbow and stagger your feet for more balance

    Tabata Style

    Regular Plank: 20 sec rest for 10
    Post up on left arm side plank: 20 sec, rest 10
    Post up on right arm side plank: 20 sec, rest 10

    Repeat three times through.

  • Breathing

    Lie down on your back and place one hand on your chest and one hand on your belly.

    Take a few breaths. Think about breathing in this order

    Belly first
    To mid chest
    To chest

    …and back

    Mid Chest

    Focus: Relax and really concentrate and how you breathe.

    *Whoops! Nate misspeaks in this breathing video. He says “chest, mid-chest, chest” when he really means “belly, mid-chest, chest.”