Better Workouts 11: Running Workout
- Use cardio more effectively
- How to train better…
Gym workouts can be boring and that’s when it becomes completely counterproductive. On the other hand, knowing what to do and how to tinker with your routine will get you great results.
In this edition: Running
There are many possibilities when it comes to cardio, especially running.
Indeed I came up with this idea last weekend when I was out running and thinking of how to make a cardiovascular session more like a resistance-based workout and I do believe that this is possible.
Through a couple of minor adjustments you can improve your body composition whilst getting the benefit of a sweaty running regime.
Obviously this wouldn’t apply to the upper body; unless your throw in push-ups every kilometre!
1) ANAEROBIC TRAINING
There are two types of cardiovascular training; one is aerobic and the other is anaerobic.
Slow, steady pace training (or aerobic) can be useful but is severely limited in it’s results. On the other hand, anaerobic training is much more effective with high intensity bursts of energy.
Much like training in the gym with sets and repetitions, the idea behind bursts of energy is to push the body to it’s limits, then recover and do the same again. This can be achieved either through sprinting or increasing the incline. Alternatively, doing both is a superb method of achieving more in a short space of time. Finding the right hills, on the other hand, can be a challenge!
2) UTILISING TERRAIN
Hill sprints will improve your muscular endurance, lung capacity and mental resilience!
I’m lucky in that where iI run, there is about 5 minutes of a warm-up before a steep hill, which is punctuated with lampposts every 30 yards (in order to measure my sprints).
It takes time to be able to build up the stamina but once you’ve mastered a set distance you can double or treble the sprints then decrease the recovery time.
It’s little known that you can also use downhill sprints to your advantage too. Sure, uphill will work the quadriceps / front of the legs but improving your hamstring strength will help your posture and power.
When sprinting downhill, try this: set a marker for the overall sprinting distance. You should aim to keep these consistent so that you can adjust your speed, therefore reducing variables
Furthermore, aim to stop within a set number of steps. For example, once you’ve finished the sprint, give yourself 10 paces to pull back and reduce your speed right the way down. Once you have done ten steps, reduce it gradually to really activate the hamstrings as brakes.
3) PRE-FATIGUE
It may seem unconventional to include gym based exercises into a running routine but then again you can get the benefit of both.
If you’ve read many of my workout suggestions before you’ll know about the concept of pre-fatigue.
This idea means performing better at the basics by making them more difficult. If you can perform ten bodyweight lunges on each leg, then sprint 50 yards, then in future your sprint time will become better.
In terms of bodyweight exercises, these could be squats,, lunges, split squats, jumping lunges or any manner of combination to incorporate muscles not commonly used in a running routine.
There are of course hundreds of variations and differing intensities…
For a structured training plan visit the website for the RYPT 24 part running guide.
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Ross Yeoman
RYPT Owner
