Let’s get after some hill repeats!
Hills challenge our cardiorespiratory system in a low-stress environment. In other words, the incline allows you to work hard without needing to drastically increase speed, thus reducing your chance of injury.
- 10 high knees per side
- 10 butt kicks per side
- 10 each direction carioca steps
- 10 lateral leg swings per side
Use this warm-up to get the heart rate up and the body moving through full ranges of motion so that you’re fully prepped to push up that hill.
Find a moderate hill. 5% grade if on a treadmill. If outside, a hill that is “runnable” for a full 2 minutes.
- Run 2 minutes uphill at a 6/10 perceived effort (how hard the running feels to you on a scale from 1-10) on each hill repeat
- Rest 2 minutes (or equal to working time) rest
Note: If your hill isn’t long enough to run up for 2 straight minutes, increase the number of intervals and match rest to the time it takes to run up once. Take your rest periods to walk/jog back down, catch your breath, etc.
We break up the monotonous forward motion of running with two lateral movements that can be done just about anywhere!
- 1-minute speed skater jumps over an imaginary line
- 1-minute rest
- 1-minute mobile push-ups
- 1-minute rest
Speed Skater notes: Keep your hips level and your chest up.
Mobile Push-up notes: Keep your core and butt tight. Breathe at the top of each push-up. Modify to a rolling push-up (off knees) or hold a plank if necessary. Quality over quantity!
*Modifications: If 1 minute is too intense, work for 30 seconds at a time instead of 1 minute. You’ll be up to 1-minute intervals in no time!
It’s amazing how much we neglect our hips when we owe them so much for our running success!
- Lie on your side, propping your head up on hand.
- Tighten your core (belly button drawn into the spine) and push your hips forward.
- Bend bottom leg under you or leave extended for more of a challenge. Stack your other extended leg on top.
- When your leg is extended behind you, be sure not to arch through the lower back
3 – 5 Rounds
- 15 raises with extended top leg (toe pointed down) in front of bottom supporting leg.
- 15 raises with extended top leg in back of supporting leg
- 15 counter-clockwise circles with extended top leg.
- 15 clockwise circles with extended top leg.
- Flip and repeat everything on the opposite side with the other leg
- Rest as needed.
If you are currently battling a running injury like Plantar Fasciitis, then try to fit this in a few times per week. It will help address any imbalances in your stabilizer muscles that could be leaking down the chain.
Remember: Post your results, comments, and questions in our private Facebook Group…just for you!
(Please be aware, these videos were shot prior to the social distancing order)