Unleash Your Inner Speedster: The Ultimate Guide to Sprint Workouts for Explosive Running Performance

August 28, 2023August 8, 2020 by David Dack

Looking to take your running game to the next level? If so, sprint training is your ticket to burning calories, increasing speed, and building muscular endurance.

However, for those who have never tried it before, starting a sprint training program can be intimidating. It’s like signing up for an advanced physics course when you haven’t brushed up on the basics in a while. Except, unlike physics, sprinting can leave you with sore muscles and potential injuries if you’re not careful.

But fear not because I’m here to guide you through the process!

In this post, I’ll be sharing the ultimate beginner’s guide to sprint training.

I’ll cover everything you need to know to get started, from proper warm-ups to the best sprinting workouts.

So, let’s lace up our shoes and get ready to sprint toward a stronger, fitter you!

What is Sprint Training

Sprint training consists of high-intensity, short bursts of running performed at top speed. This workout method helps build muscle, burn fat, and increase metabolism.

There are two basic ways to perform sprint workouts: on flat surfaces or incline surfaces. If you’re just starting out, flat sprints are the way to go. All you need is a safe, open area like a track, jogging path, or sports field. And trust me, and you’ll want to be paying attention to your surroundings – the last thing you want is to be dodging pedestrians or tripping over debris mid-sprint.

Once you’ve built up your base with flat sprints, it’s time to take things up a notch with incline sprints. These are more challenging but also more rewarding. To do incline sprints, find a hill with a steep grade and at least 40 to 60 yards of running space.

For example, you might choose:

A hilly road
A mountain path
A city park
A treadmill

Just imagine the satisfaction of conquering a steep hill or powering up a mountain path at top speed.

The Benefits of Sprint Training

Sprint training is not just a workout, it’s a way of life. And the benefits are worth the effort. Science has proven that sprint training is a highly efficient way to provide plenty of benefits.

Of course, don’t take my word for it.

A study published in the Journal of Strength and Conditioning Research shows that sprinting drills can help you build endurance and improve your running performance.

What’s more?

This type of training can improve your VO2 max more than any other form of exercise, according to a meta-analysis published in Sports Medicine.

And the best part? HIIT running burns more calories in half the time of a steady-state workout, as reported by Biology of Sports..

I can go on and on about the importance of HIIT for runners, but that’s another topic for another day.

Here’s more about the history as well as the benefits of a sprint training program:

Risks of Sprint Workouts

While sprint training has a lot to offer when it comes to improving speed and power, it also has its downsides.

For starters, sprinting puts a lot of stress on your joints, particularly the knees and ankles, so if you’re dealing with any pre-existing joint conditions or injuries, you should proceed with caution.

What’s more?

Sprinting can be challenging for beginners who are overweight or obese, as the extra weight places additional stress on the joints and may increase the risk of injury.

In other words, sprinting is like driving a high-performance sports car. Just like driving a high-performance sports car requires skill and caution, sprinting requires proper form and caution to avoid injury.

If you’re not sure whether sprinting is for you, I’d recommend that you consult with a qualified healthcare professional before beginning any new exercise program.

Running Shoes for Sprinting

Before you lace up your shoes and go for a sprint, you need to choose the right ones. Pro sprinters have different shoes for different tracks and events, and you should too.

Again, don’t take my word for it. A study published in the Journal of Sports Sciences found that track spikes offer better performance than regular running shoes during sprinting. Track spikes are designed to keep you on your toes and offer maximum traction for power and thrust. They also fit snugly, feeling more like an extension of your foot rather than shoes.

Look for a pair of lightweight shoes with a relatively stiff design and an outsole that can grip the track surface for maximum propulsion. Track spikes are a great option, as they offer maximum traction for power and thrust, fitting snugly and feeling like an extension of your foot.

Additionally, consider your running mechanics, training experience, and the field you train in to determine the best type of shoes for your needs.

Additional resource – Bolt top running speed

Recovery and Rest

Recovery is an integral part of any training plan, as it allows your body to rest and repair the muscle tissue that is broken down during exercise. Proper recovery between sprint sessions can help prevent injury, reduce muscle soreness, and improve overall performance.

To promote recovery, do the following:

Consume a balanced diet that includes adequate protein, carbohydrates, and healthy fats.
Hydrate well by drinking plenty of water before, during, and after your workouts.
Try active recovery techniques, such as foam rolling or light stretching, to improve blood flow and reduce muscle tension.
Sleep better. Aim to get 7-8 hours of sleep per night, as sleep is essential for muscle recovery and growth.

Dynamic Warm-up

Think of your warm-up as a key that unlocks your body’s potential. Without it, your muscles and joints are stiff and unprepared for intense exercise, leaving you vulnerable to injury and poor performance.

Here’s how to do it.

Start with a 10-minute easy jog to get your blood flowing, and your heart rate up. Then, incorporate some speed drills to fine-tune your mechanics and prevent injury.

Kick your heels up with some butt kicks, drive your knees high with high knees, and practice quick footwork with ankling. Don’t forget to work your calves with heel raises and improve your coordination with A and B skips. And if you’re feeling bold, add some jumping lunges and backward runs to spice things up.

Now that you’re warmed up and feeling limber, it’s time to dive into the sprinting workout. Start with short strideouts, pushing yourself to run at 80 percent of your maximum effort for 40, 50, and 60 meters with 90 seconds of recovery between each burst. Focus on proper form and maximum speed to get the most out of your training.

Once you’ve completed your sets, finish strong with a closing routine. Sprint as fast as you can for 20 seconds, then jog slowly for a minute to allow your heart rate to recover. Repeat this cycle eight to ten times to really push yourself and see results.

Here is what you need to do next…

Short Strideouts

This is the first section of the sprinting workout and involves performing short sprints at 80 percent max effort with 90 seconds of recovery between each burst.

Focus on maximum speed and proper form.

Here is how to proceed:

Sprint for 40 meters as fast as possible, then rest for 90 seconds.
Sprint for 50 meters as fast as possible, then rest for 90 seconds.
Sprint for 60 meters as fast as possible to complete one set.
Rest for two to three minutes, then perform four to five sets, pushing your body as hard as you can.

Next, perform this closing routine.

Sprint as fast as you can for 20 seconds.

Jog slowly for one minute, allowing your heart rate to slow down and recover fully before jumping into the next sprint.

Repeat the cycle 8 to 10 times.

Proper Sprint Technique For Beginners

Sprinting is like a dance – a carefully choreographed routine of movements that require technique, grace, and proper form. Without proper form, you might find yourself stumbling on the dance floor or, worse yet, nursing an injury.

Let’s start with your shoulders. Imagine your shoulders as a set of wings ready to take flight. Keep them relaxed, and don’t shrug them up. Instead, use them to power your movement, like a graceful bird soaring through the sky.

Now, let’s move on to your arms. Think of them as pistons, moving rapidly and powerfully. Keep them bent at a 90-degree angle and pump them backward in an open arc behind your body. This motion creates momentum, so avoid crossing them over your body.

Next, your elbows should stay flexed at a 90-degree angle and move in a straight line. Pump them back vigorously in coordination with your legs, driving them back to create forward momentum.

As for your feet, focus on pushing off from the toe as if you’re launching yourself like a rocket. Take short, fast strides instead of long ones, as this will help you generate more power and avoid overstriding.

The key to maintaining proper form is to relax your body. Don’t hold onto tension or waste energy. Instead, keep it relaxed like a lazy Sunday afternoon.

For more, watch the following Youtube Tutorial:

How to Cool Down After Sprinting Workouts

Once you’re done sprinting, don’t forget to cool down properly. Start with a slow jog for 5 to 10 minutes, letting your breathing and heart rate gradually return to normal. Then, take a leisurely walk to let your muscles relax.

To finish off, perform a series of static stretches, holding each pose for 45 to 60 seconds. This will help prevent post-workout soreness and keep you feeling limber and ready for your next sprinting session.

Great post-run stretches include:

The Hamstring Stretch

The Calves Stretch

The Hip Stretch

The Beginner Sprint Workout

If you’re new to sprinting, I’d urge you to kick it off with this beginner routine. This session is perfect for anyone looking to get started with sprinting and improve their overall fitness.

To perform this workout, start with a 15-minute warm-up that includes dynamic stretches and light jogging.

Then, perform three 400m sprints at 90% of your maximum speed, resting for 30 seconds between each sprint.

Next, perform three 200m sprints at 90% of your maximum speed, resting for 15 seconds between each sprint.

Finally, perform five 100m sprints at maximum speed, resting for 15 seconds between each sprint. Finish the workout with a 10-minute slow jog cool down.

Explosive Hill Sprint Workout

If you’re looking for a more challenging workout, try incorporating hill sprints into your routine. Uphill running helps you build explosive strength and power that can improve your speed and running economy. Incline training targets your anaerobic energy system, which is the primary source of quick sprinting energy, helping you improve your power and explosiveness. Additionally, running uphill also targets your quadriceps and can improve strength in your tendons and joints.

Here’s a sample hill sprint workout for beginners:

Warm up for 10 to 15 minutes.
Perform your first hill sprints at 80 percent of max power for 30 seconds.
Jog down for recovery. Take more recovery time if you need to.
Repeat the cycle for 15 to 20 minutes. Give it 100 percent each time
Finish your sessions with a 10-minute slow jog on flat ground.

As you get fitter, make this workout more challenging by increasing the number of reps and/or the incline. Keep in mind that hill sprints are pure explosiveness, so they should be quite challenging.

Note – You don’t have to perform these sprints on the steepest hill around—it can also be a gradual incline.

How to Progress Sprint Workouts:

To take your sprint training to the next level, it’s key to gradually increase the intensity, volume, and frequency of your sprints over time. This can be achieved through a process called periodization, which involves dividing your training into distinct phases of increasing intensity and volume.

During the initial phase, focus on building your sprinting power by improving your sprint technique and boosting endurance with shorter sprints and longer rest intervals.

As the months go by, make your workouts more challenging by limiting rest periods and increasing the distance or duration of the sprints. Finally, during the peak phase, perform high-intensity sprints with shorter rest intervals to improve your speed and power.

Cross-Training – Backing up Your Sprint Training Efforts

Do you want to become an explosive sprinter? Then you need to train like one! Sprinting is an anaerobic sport that requires a combination of power and strength to excel. While running intervals and sprints is essential, it’s not enough on its own. To become a top sprinter, you need to strengthen your key sprinting muscles, which is where cross-training comes in.

Let’s start with strength training. I can’t stress enough how important it is for runners. Two to three strength sessions a week will do wonders for your sprinting ability.

When performing your strength exercises, aim for three sets of 8 to 12 reps, pushing yourself to the limit and reaching muscle failure in the last few reps. So what exercises should you be doing? Try barbell squats, front squats, sumo deadlifts, chin-ups, dips, hanging knee raises, jump squats, jump rope, and sled drags.

Power Clean

Begin by standing with your feet shoulder-width apart with a barbell positioned under your shins.

Next, while keeping your back straight and engaging your core, squat down and grab the barbell with an overhand grip a bit wider than shoulder-width.

Please make sure to keep your chest out, shoulder back, and head up the entire time.

Next, while keeping the bar as close to your body as possible, push your knees back, lift your chest up, then start to slowly raise the barbell from the ground to roughly above your knees.

As soon as the bar passes your knees, explosively stand up by first rising up on tiptoes, pulling the bar up higher (leading with the elbows).

Then, once the weight reaches your sternum level, assume a mini-squat position, drop your body under the barbell, flipping your wrists over so that your palms are facing the ceiling, and stand up tall with your upper arms parallel to the ground.

Last up, to lower the bar down, slightly bend your knees then lower the bar to thigh position.

Then slowly lower it to the floor, while keeping the core engaged and back straight the entire time.

Single-Leg Squats

While balancing on your right foot while extending the left straight in front as high as possible with arms extended out, squat down by bending at the knee and sitting your hips back.

Imagine you are going to sit in a chair behind you.

Once you reach at least a 100-degree angle in your right knee, extend your leg back to standing position, repeat for 8 to 10 reps, then switch sides.

If the single-leg squat is too challenging, then perform the chair assist or the TRX version.

For more challenge, rest a dumbbell on your chest.

Please make sure to keep your back flat and the right knee pointing in the same direction as the right foot.

Romanian Deadlift

Start by holding a loaded barbell at the hip level with a pronated grip—with the palms facing down.

keep your knees slightly bent, hips high, and shoulder on top of the barbell.

Next, lower the barbell by moving your butt back and bending your hips as far as you can while keeping the core engaged and back straight throughout the motion.

make sure to keep the barbell as close to your body as possible, with shoulders back and head looking forward the entire time.

Once you reach the bottom of your range of motion (you will be feeling a good stretch in the hamstrings if you are doing it right), slowly return to the starting position then stand up tall, and repeat for the desired reps.

I love to do this in front of the mirror because I can keep my lower back under control.

Keep it straight, don’t let it curved too much.

Plyometric Lunges

Begin by assuming an athletic position, then lunge forward with your right leg.

Next, while keeping the torso straight and core engaged, jump up as high as possible, and switch your leg position in midair, landing with your left leg in a forward lunge.

Then, powerfully jump up and switch legs to land back in a lunge with the left leg out in front.

Keep jump lunging, alternating sides for 45-second to one minute.

Bench Press

Start by laying on your back on a flat bench.

grab the bar with an overhand grip, lift it off the rack, and hold it above your chest with arms fully extended and core engaged.

Next, slowly lower the bar straight down in a controlled and slow motion until it touches the middle of your chest.

Hold for a moment, then press the barbell in a straight line back up to the starting position.

Please focus on using your chest muscles to move the bar throughout the exercise.

Don’t let your shoulder and elbow work alone.

No cheating allowed.

Perform 10 to 12 reps to complete one set.

Box jumps

Stand tall feet hip-width apart, at a comfortable distance from a 60cm high box or an elevated step (or sturdy object).

Next, assume a mini squat, then while engaging your core, extending your hips and swinging your arms, leap onto the box, landing softly on both feet.

Hold for a moment, then jump backward down to starting position and spring quickly back up.

Sprint Training Explained – The Conclusion

Ready to take your running routine to the next level? Sprint workouts are the secret weapon you need!

These quick and effective fitness boosters are perfect for runners who want to improve their athletic power and performance, but don’t have the luxury of long runs.

So, lace up your sneakers and get ready to sprint your way to success!

8 Interval Training Running Workouts for Speed

July 5, 2024January 2, 2018 by David Dack

If you want to improve your running speed, then interval training running is the way to go.

In fact, interval training (HIIT) has been used by athletes for years to build cardiovascular strength, power, and explosive speed.

Interval running combines short and intense bursts of exercise at maximum ability, with recovery phases, repeated throughout a single workout.

In today’s post, I’m going to share with you five of my favorite interval running workouts to build endurance and speed.

I’ll also share with you the main speed work runs you need to add to your schedule to help take your running to the next level.

The basic sessions include intervals, fartleks, tempo runs, and hill reps.

Sure, these workouts are by no means the most exhaustive list of the speedwork sessions you can do, but they’ll definitely help you on your journey to get faster.

To make these workouts efficient, step out of your comfort zone.

In other words, make sure to push yourself, challenging your body as hard as possible.

Note: Before we proceed, remember that HIIT is super challenging.

So it’s crucial to develop enough fitness (or get a green light from a certified physician) before jumping on the interval training track.

In fact, if you’re a complete beginner runner, none of your workouts should be an interval training workouts.

Instead, focus on building your base, and in a few months, you’ll have what it takes to rock HIIT.

*Disclosure: This post may contain affiliate links that at no additional cost to you. I only recommend products I’d use myself and all opinions expressed here are our own.

Interval Running Explained

Speedwork is a training methodology used by runners—and athletes from various backgrounds and fields—to increase their stride length, leg turnover, and stride efficiency, resulting in improved overall running speed and training efficiency.

More specifically, speedwork for runners consists, typically, of several running workouts of a mile or less at a race or challenging pace interceded with low to moderate recovery breaks.

These can be completed on the track (traditional sprint workouts), treadmill, or road (a steep hill is also an option).

By doing a couple of speed workouts every week, you’ll improve your running performance, shutter your race times, and have an easier time keeping up with the competition during your next race (if that’s one of your goals).

A few parameters are used to define speed work.

These include (but not limited to) intervals length, the number of reps, the speed, training pace, and how often you do them.

Classic examples of speedwork training include interval workouts, tempo runs, and fartlek sessions.

The Benefits Of Interval Running Workouts

Research shows that alternating between high-intensity intervals and recovery increases VO 2max, which boosts your body’s ability to use oxygen, leading to increased fitness capacity and improved athletic performance.

What’s more, study also shows that you might continue to burn calories at a higher rate long after you’ve finished your speed workout.

That’s what’s known as EPOC or excess post-exercise oxygen consumption.

Warming up Right

The warm-up sets the tone for your next speed workout.

A good warm-up increases your body temperature boosts blood flow to the muscles and gets you mentally ready for fast running.

So, make sure to get it right.

Otherwise, you’ll be risking, injury, premature fatigue, even burnouts.

And you don’t want that.

Here is how to warm up right:

First, walk, then jog slowly for five to 10 minutes.

Next, perform a set of dynamic mobility and stretching drills.

These include quad tugs, heel walks, butt kicks, scorpions, inchworms, lunges, and high knees. The more, the merrier.

You can also perform some of these speed drills.

Then, complete four to six strides.

These are quick accelerations, typically lasting between 20 to 30 seconds where you’re running at close to 100 percent speed.

The typical distance of striders is about 160 to 220 yards.

Recover fully between each set.

Perform these strides on flat, smooth surface.

Getting started

If you’re just starting out, then you can begin your foray into interval running with a set of six to eight 200-meter at a 5K pace or a bit faster, interceded with an easy 200-m in between each to recover.

Sample Workout

Here is how to proceed with your next (or first) interval run session:

Start with a decent 15-minute dynamic warm-up.
Run at interval pace—roughly 85 to 95 percent of max speed—for one minute.
Jog for a 2-minute recovery break.
Repeat the on and off pattern four to six times.
Jog for five minutes to cool down, then stretch.

That’s it.

It does not get much simpler than this.

You just have to show up and do the work.

The Pace – How Fast To Perform Interval Runs

Interval training workouts are performed at 85 to 98 percent of maximum heart rate, depending on distance and trainee’s fitness level and goals.

So, for instance, short intervals are performed at a slightly faster than 5K race pace, with relatively longer recovery breaks, typically lasting two to three times as long as the repetition time.

Longer intervals are usually performed at roughly a 5K race pace, with recovery bouts of equal length or slightly less than the fast surge time.

But, all in all, as you long as you’re running faster than your goal race pace, you’re heading in the right direction.

Additional Resource – Here’s your guide to the Yasso 800 Workout

5 Interval Training Running Workouts For Speed

without further ado, here are the Interval training running sessions you need for improving your speed and overall running performance.

Interval Training Running Workout I – The Basic Interval Run

If you have never tried interval training before, start here.

The basic workout is ideal for new initiates as it helps them get their foot in the door without increasing the risk of injury or burnouts.

Interval-style runs are the most basic form of speedwork that there is. Basically, they consist of faster-paced workouts that alternate fast and slow segments for specific distances, often performed on a high school or stadium track.

A typical interval workout features two main parts.

First, they a have a fast-paced segment known as the repeat.

The repeat is run over a specific distance at a targeted pace goal speed.

The typical interval workouts consist of short repeats, lasting no more than 100 to 400 meters, or of longer distances, lasting between 800 to 2000 meters.

Then, the fast surge of effort is followed by a brief recovery.

This can be short—lasting for only 30 to 60 seconds—or of an equal time or distance to the repetition.

For example, a typical interval workout could feature five 800m reps each followed by 400m recovery breaks after each.

Or 8 400m reps with a 200m recovery jog.

Interval Running Workout II – The Fartlek Bursts

Standing for speed play in Swedish, Fartlek is a form of training that mixes steady-state running with speed intervals in an unstructured format.

The pace and distance of each acceleration, as well as the recovery, is entirely up to you.

You, basically, jog, run, or sprint for any distance or length of time, and in the order you want.

Doing so, according to most experts, strengthens both the aerobic and anaerobic energy systems—all of which can help turn you into a superb runner.

Here is the routine:

Start your Fartlek workout with a 10 to 15 minutes jog as a warm-up to ensure that your muscles are warmed enough to handle the surges.

Then play with speed by running at faster paces for short periods of time, followed by easy-effort jogging as recovery.

The best way to get on with Fartlek training is to pick out an object or landmark ahead of you, like a parked car, telephone pole, or a house, then run at a fast speed until you reach it.

Next, recover, sight the next object, etc.

So on and so forth.

Be sure to run fast enough to increase your heart rate and breathe harder, but do not push it too hard where you can no longer finish the interval or recover fully in time for the next surge.

Additional resource – How fast can Bolt Run

Interval Training Running Workout III – The Treadmill Interval Routine

Only got 25 minutes?

Then you have enough time to hop on the treadmill and try this HIIT 25-minute routine.

During this routine, you’ll not only alternate between challenging bursts of effort and lighter recovery phases but also change the incline, which pushes your body to work even harder.

Here is the routine

Step 1

Start with a 5-minute jog at a moderate pace to warm up.

Step 2

At the 5-minute mark, pick a “high-intensity speed of 9 mph (or faster) then stick to it for one minute.

Keep in mind that it will take, on average, 10 to 15 seconds for the treadmill to work up to the chosen speed.

Step 3

Recover and rest for one minute.

Step 4

Repeat Step 2 but add a 4.0 incline to mimic outdoor running conditions.

Then walk or jog for one minute to recover.

Step 5

Repeat Step 4 for five or six rounds for a total of 15 minutes, including the high-intensity bursts and recovery.

Step 6

Finish the workout with a 5-minute cool-down.

Interval Training Running Workout IV – The Hill Routine

As the name implies, hill reps are structured interval-style runs that consist of hard bursts up a hill with the down used as the recovery portion before turning and assaulting the hill again.

The Benefits

Hill running is the perfect marriage between faster-paced running and traditional strength training.

Think of hill runs are “speedwork in disguise.”

Although they don’t force you to run at top speed, they still offer many of the same perks of traditional speedwork training.

That said, hill reps are also beneficial on so many levels.

Uphill running promotes good running technique because it forces you to lift your knees, and drive your elbows back and forth to propel you forward.

These are some of the most universal traits of good form.

What goes up must come down.

The downhill repeats work your quads like nothing else and increase strength in your joints and tendons.

Also, building your power to run and downhill can increase your confidence and opens up new territories and places to train.

That’s a good thing if you ask me.

Planning your Hill Workout

When planning your hill workout, pick a hill that it’s at least 100 yards long and not too steep.

Also, make sure to find a gentle slope, preferably traffic free.

The ideal hill should take you about 30 seconds to one minute to climb at 90 percent of your maximum effort.

If you live in a relatively flat, hill-free, region, find a bridge or highway overpass with about 5 percent grade for your hill reps.

The Session

After a thorough warm-up, assault the hill at a 5K effort pace (That’s effort, not speed).

When you reach the end point of the uphill section, walk for 10 to 15 seconds, turn around, and jog slowly down to the start.

Then repeat.

Once you build more endurance, challenge yourself by increasing the length or grade of the hill, the speed of reps, or the number of intervals performed.

Keep The Form

Perform the reps with good form.

Do not lean too much forward.

Instead, focus on maintaining your balance, engaging your core, shortening your leg stride, and lift your knees a little higher than you’re used to when running on flat surfaces

Interval Running Workout V – The 100m Dashes

If you want to feel (and run) like a pro sprinter, then hit the track.

But be careful.

Do this only after interval workouts and fartleks have become a part of your routine.

Before you go full speed, warm up with a 10-minute jog, then perform six to eight strides to get your muscles fired up and ready to do some intense work.

Next, perform eight to ten 100m fast bursts.

Your first interval should include 40 meters at maximum speed.

To recover, walk or jog for half the duration of the faster interval before jumping onto the next one.

Aim for 95 to 99 percent of single max effort.

So, for instance, if your 100-m max effort is 18 seconds, then the slowest you drop to 20 seconds.

As you get used to track training, increase the volume of reps and lengthen reps to 200 meters, sprinting nearly the entire time at top speed.

Interval Running Workout VI –Tempo Runs

Also known as threshold pace running, these are workouts performed at a sustained effort over a preset time or distance.

Classic tempo runs are performed at threshold pace with the purpose of teaching your body how to maintain (comfortably hard) effort over an extended timeframe.

The Benefits

Tempo workout, when done right, can produce some immense benefits.

In fact, according to a Dutch study published in the Journal Medicine and Science in Sports & Exercise, tempo runs can improve your overall running efficiency by up to 10 percent.

That can make the difference in a tight competition.

So, why it’s the case?

Well, it’s believed that tempo training increases the anaerobic threshold levels, the point at which the body switches from aerobic system to its anaerobic system.

At this point, your body produces lactic acid faster than it can clear it.

According to conventional wisdom, lactate acid is believed to be one of the primary causes of post-workout soreness and the not-so comfortable sensations you experience when you’re engaged in intense physical exercise.

Therefore, the higher your threshold at a given pace, the longer you can maintain that given and specific pace.

The Distance

The length of your tempo runs depend, mostly, on your training level and target (race) distance,but, as general guideline, most experts recommend starting with roughly 15 to 20 minutes worth of tempo training.

Once you’ve built enough endurance and power, feel free to extend the tempo portion of your runs.

But do it slowly and gradually.

Sample Workout

After a 10 to 15 minutes slow jog warm-up, pick up your speed to a level you can maintain for the predetermined tempo segment, whether it’s distance or time.

Last up, finish the workout with a five-minute easy jog as cool down.

Do not stop on the spot as doing can lead to dizziness, even loss of consciousness—due to a phenomenon known as blood pooling.

Pace

The ideal tempo pace is roughly 80 to 90 percent of your maximum heart rate or your 10K race pace.

This may translate to about 10 to 15 seconds slower than your current 5K race pace.

The tempo run’s pace is often referred to as comfortably hard.

More specifically, this pace is hard enough to require pushing, but not too challenging to where you can no longer sustain the faster pace over the predetermined distance.

Fartleks

What might sound like a nasty intestinal disorder has nothing to do with your bowel movement.

The fact is, Fartlek is a Swedish term for speed-play—an unstructured form of speedwork in its simplest form.

More specifically, Fartlek runs are a series of faster pickups—roughly 80 to 90 percent max effort—with easy recovery intervals.

The length and speed of each interval is entirely up to you.

The Benefits

Fartlek-style workouts are ideal if you don’t have access to a track, or if you’re just starting out with speed training, and don’t know how to proceed.

What’s more, Fartlek training can also better prepare you to handle the uneven, often unpredictable, paces of a race.

As you might know, most races are typically run fast, then slow, then fast again.

These disparities of pace are often due to the race course and surges employed the competitors—usually known as rabbits in the racing circles—can quickly tire the unprepared.

So, if you’re serious about being competitive, you got to be physically and mentally prepared to handle these variations of pace.

The Sample

After the warm, up, find a target in the near distance, like a tree, a telephone pole, rock, or a house, then run harder than you ordinarily would until you reach it.

Once you reach it, slow down to catch your breath until you sight the next object.

Rinse and repeat for at least 20 to 30 minutes.

Just whatever you do, make sure to listen to your body and re-adjust your fartlek training accordingly.

You decide how fast and how long your faster-paced efforts are and how long should you take for recovery, as well as the number of surges you perform.

You’re in charge.

Pace

Your main goal is to practice running at a brisk effort (typically faster than your current 5K race pace), while keeping good form and getting your body to run anaerobically.

Interval Running Workouts – The Conclusion

There you have it. If you’re looking for some of the best interval running workouts, then today’s post has you covered. The rest is just details.

Thank you for stopping by.

Keep training strong.

Strength Training Program for Runners

July 5, 2024September 20, 2017 by David Dack

Are you ready to take your running game to the next level? Then you come to the right place.

Here at Runners Blueprint, I firmly believe in the power of a well-rounded training program that includes strength training.

As runners, we tend to focus solely on pounding the pavement and logging miles, but that’s only part of the equation. Incorporating weightlifting into your routine can help prevent injuries, improve your running economy, and ultimately help you reach your goals faster.

Now, I know what you might be thinking. “Weightlifting? That’s not for me. I’ve never lifted a weight in my life!” But don’t worry, my friend.

In today’s post, I’m going to break down the basics of weight lifting for runners. I’ll provide you with step-by-step instructions on how to design a strength training program that will work for you, whether you’re a seasoned weightlifter or a complete beginner.

So, are you ready to experience the same benefits? Let’s get started on designing the ultimate strength training program for runners!

What Is Strength Training?

Strength training is like a secret weapon for runners. While many runners focus solely on pounding the pavement, a well-designed strength training program can provide a wide range of benefits, from injury prevention to improved running performance.

But what exactly is strength training? In simple terms, it’s any form of exercise that causes the muscles to contract against an external resistance, whether that be weights, machines, or even just your own body weight. And while the idea of lifting heavy weights might seem intimidating, there are plenty of options for creating resistance that requires little to no equipment at all.

In fact, research shows that bodyweight exercises like push-ups and squats can be just as effective for building strength and improving endurance as traditional weight-lifting exercises. And the benefits don’t stop there. Strength training has also been shown to help prevent injuries, improve bone density, and boost metabolism (more on this later).

And what’s the best part? You don’t need fancy equipment or an expensive gym membership to get started. With just a few basic exercises and some simple guidelines, you can start reaping the benefits of strength training in no time.

The Importance of a Strength Training For Runners

So why should runners bother with strength training in the first place? Let’s check a few reasons:

Improved Performance

A 2020 study published in the Scandinavian Journal of Medicine and Science in Sports found that a 12-week combined endurance and strength training program improved running performance and muscle strength in female recreational runners. The researchers found that the combined training group had a significant improvement in 10 km run time, running economy, and muscle strength compared to the endurance-only group.

Improved Running Economy

A 2016 study published in the International Journal of Sports Physiology and Performance found that a 6-week strength training program improved running economy in collegiate distance runners. The researchers found that the strength-trained group had a 2.9% increase in running economy compared to the control group that did not perform strength training.

Fix Muscle Imbalances

Regular resistance training can help correct muscle imbalances and mobility issues—the root cause of many an overuse injury.

Said otherwise, strength training can help safeguard your body against trouble.

Improved VO2 Max

A 2019 study published in the Journal of Strength and Conditioning Research found that a 12-week strength training program improved maximal oxygen uptake (VO2 max) in recreational runners. The researchers found that the strength-trained group had a 5.7% increase in VO2 max compared to the control group that did not perform strength training.

You Won’t Bulk up

If you’re shying away from strength training because you’re afraid of bulking up, then stop it.

The fact is, with the right resistance training program, you’ll be able to boost your muscle strength and density with no drastic increases in muscle mass and weight.

Arms Strength And Running

Arms strength is key to a runner’s efficiency. With every foot strike, you’re pumping your arms. The stronger the arms, the more power you generate.

It Makes You Stronger In general.

Adding strength to your upper body makes you more athletic in general. Once you start spending more time strengthening your upper body, you’ll be surprised at how easy others exercises will get. I’m talking about real technique, not overcompensation which we all know it’s cheating.

Almost every workout you do, from Yoga to HIIT classes, contains upper-body exercises, such as push-ups, planks, and press-ups—all of which call for a decent level of upper-body strength.

Prevent Injury

Injuries are an inevitable part of being a runner. The cumulative stress of regularly logging the miles will, sooner or later, take a toll on your body.

Soreness, aches, cramps, strains, and inflammation can all plague the neck, arms, shoulders, and back. Again, strengthening your upper body is one step toward helping you keep and improve technique.

Increased Resting Metabolism

When you build muscle mass, you increase your resting metabolism, and that helps your body shed more calories.

Muscle is active tissue. Every pound of muscle burns about six calories per day at rest. In fact, a pound of muscle burns roughly three times as many calories as a pound of fat—that’s quite a lot. That’s why strength training is often recommended for people trying to lose weight.

Additional resource – Keeping muscle during marathon training

It Takes Little Time

As a runner, you do not need to become a full-time Olympic weightlifter to start reaping the benefits of resistance training.

Logging in two to three sessions a week (even if it’s just a simple body-weight workout) is enough for making the most out of your strength training since your main aim is improving running performance, speed, and endurance—not necessarily in that exact order.

Running and Strength Training Schedule for Beginners

If you’re a runner looking to improve your performance, you might be wondering how to balance strength training with your already-packed running schedule. Don’t worry – it’s easier than you might think!

First of all, it’s important to focus on your goals and tailor your strength training plan accordingly. Are you looking to correct muscle imbalances, improve your running form, or prevent injury? Whatever your aim, there’s a strength training program out there that will help you achieve it.

The good news is that you don’t need to devote hours of your time to weightlifting. In fact, just 20 to 30 minutes of resistance training, two to three times a week, can help you see significant improvements in your running performance.

I recommend that you strength train two to three times per week, taking at least 48 hours of rest in between strength training workouts. Plus, space out your strength workouts with at least 48 hours of recovery time.

For optimum results, you need to let your muscles and connective tissue adapt by providing them with plenty of time to recover from training load of the strength session.

Begin with the Warm-up

You don’t want to start picking up heavyweight cold, nor for your muscles and joints to tighten and be in pain.

Start with a 10-minute warmup of brisk walking, light jogging, and dynamic stretches, such as inch worse, lunges, high knees, and the sort.

When you’re done, take the time to cool down. Stretch your body, and perform a few mobility drills to help improve your flexibility and mobility in the specific area, and speed up recovery.

The Importance of Proper Form

Proper form is the foundation of any effective workout routine. It’s like the bedrock upon which you build a solid structure. Without it, you risk injury, muscle imbalances, and inefficient movement patterns. In fact, bad form is like a house of cards; it may look good at first, but it’s just waiting to crumble.

So, when it comes to strength training, it’s important to understand that quality is always more important than quantity. You may feel tempted to lift more weight or do more reps, but if you sacrifice proper form, you’re only setting yourself up for failure. It’s much better to do a few repetitions with perfect form than a lot with bad form.

Learning proper form may take some time and effort, but it’s a worthwhile investment in your fitness journey. In fact, research has shown that proper form can enhance the effectiveness of your workout, reduce the risk of injury, and improve muscle imbalances.

A study published in the Journal of Strength and Conditioning Research found that proper form during squats increased muscle activation in the quadriceps, glutes, and hamstrings.

To build proper form, do the following:

Engage your core, stand tall, and head your head in a neutral position.
Focus on smooth, slow lifts and equally controlled descent.
Move slowly, ensuring that you’re relying on muscles, not the moment, to do the lifting.
Protect your joints by gripping them properly.
Keep your body well-aligned and move smoothly through each exercise. Don’t use momentum to swing the weight around.
Keep your shoulders relaxed and down. Do not shrug. Avoid aligning your ears with your shoulders.
Exhale as you lift the weight and inhale as you lower it.

What’s more?

Consider hiring a personal trainer to teach you proper form from the get-go and learn how to properly complete each exercise.

Can’t afford one?

Study online videos and tutorials to learn proper lifting techniques—there are plenty of sources around.

Additional Guide – Leg workouts for runners

No Cheat Reps

Let’s talk about cheat reps.

It might be tempting to push yourself to the limit and squeeze in a few more reps but trust me; it’s not worth it. Sacrificing form for a few extra reps can lead to poor technique, injuries, and a waste of your valuable time and effort. Instead, focus on performing each repetition with proper form, and don’t hesitate to lighten the load if your technique starts to suffer. Your muscles will thank you, and so will your future self.

Running and Strength Training Schedule

If you’re new to strength training, you might wonder about the best way to combine it with your running routine. Should you run first, then weight train, or lift the weight and then hit the pavement?

My advice is simple: lift first, run later. During your first few months, prioritize your strength training routine to improve your technique and form and avoid getting distracted by fatigue from running. Once you’ve developed a solid foundation, you can switch up the order or perform both workouts on separate days.

Additional resource – Running Vs. Strength training

Start Simple

Now, let’s talk about the ideal running and strength training schedule. As a beginner, focus on two non-consecutive days of full-body strength training each week. Start with equipment-free routines that target the five-movement patterns: squatting, pushing, pulling, hinging, and core work.

Mastering these fundamental movements will reduce your risk of injury and allow you to lift more weight in the future.

Once you feel comfortable, add some resistance with exercises like deadlifts, glute bridges, reverse lunges, overhead presses, hammer curls, and chest presses.

And don’t worry if you’re not familiar with all the tools of the trade; bodyweight exercises are a perfect stepping stone to the world of strength training. Plus, research shows that bodyweight exercises can be as effective as using equipment or weights, making them a great option for beginners or those without access to a gym.

As you get fitter, progress to using tools like TRX bands, medicine balls, resistance bands, slider disks, kettlebells, barbells, and weight machines.

Don’t worry if that sounds too technical. Bodyweight exercises are the perfect stepping stone to the world of strength training.

Find the Proper Amount of Weight

It’s important to start with a weight that is lower than your current ability and then build from there.

Swinging the weight around or relying on momentum to complete the exercise means that the load is too much, and you need to scale down.

When you’re doing multiple sets of an exercise, your muscles should feel fatigued by the last rep and on the brink of breaking point by the last two reps. If you’re breezing through all your reps with good form, it’s time to increase the load.

Proper weight choice differs depending on the exercise. For example, if you’re doing chest presses, it’s important to control the weight throughout the exercise. If you’re relying on momentum to finish the last two reps, opt for a lighter weight.

Additional Resource – Your guide to weighted vests for running.

Typical Running and Strength Training Schedule

But what about your running and strength training schedule? Here’s a basic schedule that can help you make progress and avoid injury:

Monday: Interval run
Tuesday: Strength workout
Wednesday: Easy run
Thursday: Strength workout
Friday: Long run
Saturday: Strength workout
Sunday: Rest

The Range Reps

When it comes to the number of reps, keeping them low and the weight challenging enough is the way to go. Opt for a weight that you cannot lift more than eight times and do at least three sets of five to eight repetitions per exercise.

The number of reps you do has a significant impact on your strength results.

Here is a quick overview of the number of reps and its impact on your strength results

The 2 to 5 range rep: this builds super dense muscle and strength.
The 6 to 12 rep range: This builds both muscular strength and muscular
The 12 rep range and above. Ideal for building endurance.

Beginner Strength Running Plan For Beginners

If you are just starting out, take your training slowly and make sure to alternate between weight-lifting and running days.

According to a study published in the Journal of Strength and Conditioning Research, alternating between strength training and cardio on different days can result in better performance improvements than doing both on the same day.

Otherwise, you’re risking overtraining, which can lead to injury and slow down your progress.

As a beginner, start with two strength workouts a week for three to four weeks, then add a third workout in month two.

Research shows that beginners can achieve strength gains with just two workouts per week.

Shoot for at least 20 to 30 minutes per session, then gradually add time and intensity until you’re lifting hard for 50 to 60 minutes a session.

A study published in the Journal of Applied Physiology found that a longer duration of resistance exercise led to greater muscle hypertrophy, or growth, in untrained individuals.

Don’t Rush

Focus on bodyweight training to improve all-around strength and stability, and should wait for at least a couple of months before incorporating heavy weights.

According to a study published in the European Journal of Applied Physiology, bodyweight training can improve muscular endurance, strength, and power in untrained individuals.

The beginner routines shared below consist of low to medium-intensity exercises, with the primary purpose of building a base of core strength and endurance on which to base more challenging exercises.

The beginner training schedule is suitable for runners with less than 8 to 12 weeks of strength or core training experience while following a routine that involves strength training on Mondays, Wednesdays, and Fridays and running on Tuesdays, Thursdays, and Saturdays (as shown in the training sample below).

Additional resource – Clamshells for runners

The Concept of Training Split

To schedule your workouts the right way, you need first to determine what weight training split and weekly schedule to opt for.

If you are already familiar with strength training, then you know about splits and how they are used.

If not, then below is a simple explanation and description.

The most common and widely tested is the 3-day full body split.

This simple method is recommended for a beginner with any goal.

The Concept of Training Split

To schedule your workouts the right way, you need first to determine what weight training split and weekly schedule to opt for.

If you are already familiar with strength training, then you know about splits and how they are used.

If not, then below is a simple explanation and description.

The most common and widely tested is the 3-day full body split.

This simple method is recommended for a beginner with any goal.

The Exact Weekly Breakdown

In case you have no idea what that means, here is an example of a training week:

Monday: Strength Workout A
Tuesday: Run
Wednesday: Strength Workout B
Thursday: Run
Friday: Strength Workout C
Saturday: Run
Sunday: Rest

Sure, this might sound simplistic, but if you’re serious about achieving consistency during the first few weeks and months, you need to keep your training simple.

Otherwise, if it’s too complicated or intense, chances are you’re not going to stick with it for the long haul.

The Bodyweight Routine – The Beginner

Research has shown that bodyweight training can be just as effective as weightlifting in improving strength and power as long as you progressively increase the difficulty of the exercises.

According to a study published in the Journal of Strength and Conditioning Research, bodyweight exercises such as push-ups, pull-ups, squats, and lunges can improve muscle strength and endurance in both novice and advanced athletes.

When it comes to bodyweight training, the possibilities are almost endless. You can start with basic exercises such as glute bridges, planks, and bodyweight squats and progress to more challenging movements such as pistol squats and one-arm push-ups. You can also use tools like TRX bands, medicine balls, and resistance bands to add variety and challenge to your workouts.

But remember, consistency is key. Stick to a few basic exercises that feel comfortable and natural to you, and gradually increase the reps, sets, and intensity. To get you started, here are three exemplary workouts that target different areas of the body.

Workout A is the upper body routine, which includes exercises such as push-ups, pull-ups, and dips to strengthen your chest, back, and arms.

Workout B is the lower body routine, which includes exercises such as lunges, squats, and calf raises to build strong and stable legs.

Finally, Workout C is the full-body routine, which combines upper and lower body exercises into a high-intensity circuit.

Remember, the key to success is consistency and progression. As you get stronger and more comfortable with the exercises, increase the reps, sets, or difficulty level to keep challenging your body.

Workout A: The Upper Body Routine

Perform as many reps as possible with good form of the following exercises

Push-ups
Pull-ups
Planks
Dips
Set-ups

Repeat three to five times

Workout B: The Lower Body Routine

Perform as many reps as possible with good form of the following exercises

Walking lunges
Squats
Sumo squats
Wall sits
Calf raises

Repeat three to five times

Workout C: The Full Body Routine

Perform as many reps as possible with good form of the following exercises

Military push-ups
Mountain Climbers
Hindu Pushups
Burpees
Plyo Lunges

Repeat three to five times.

Additional resource – ITBS guide

The Intermediate Running and Strength Training Weekly Schedule

Are you ready to take your running and strength training to the next level? Then let’s dive into the intermediate weekly schedule. Designed for runners with 3 to 12 months of strength training experience, this routine will take your fitness game to new heights.

But don’t worry, and you won’t need to spend hours at the gym to see significant gains. Just aim for three 30 to 45-minute sessions each week, focusing on full-body exercises that hit every major muscle group.

Think of full-body exercises as the bread and butter of strength training. They’re functional, efficient, and perfect for busy runners. Deadlifts, squats, bench presses, and more will help you get more done in less time. And research has shown that these multi-joint exercises lead to greater muscle activation and overall strength gains compared to isolation exercises.

Workout A—The Upper Body Workout

So, what will you be doing in each workout? In the upper body workout, you’ll perform 8 to 12 reps of the following exercises:

Shoulder presses
Standing dumbbell curls
Push-ups
Bench presses
Pull-ups

Complete three sets.

Workout B—The Lower Body Workout

Perform 8 to 12 reps of the following exercises:

Weighted Squats
Dumbbell swings
Leg presses
Weighted Calf Raises
Weighted Lunges

Complete three sets.

Workout C: The Full Body Workout

Perform 8 to 12 reps of the following exercises:

Deadlifts
Triceps Dips
Turkish get-ups
Plyo box jumps
Floor presses

Complete three sets.

The Gym/Equipment Option – Advanced Program

What if you’ve been strength training for a year or more and want to diversify your routine? Then it’s time to hit the gym and take on the advanced program. With free weights, kettlebells, and machines at your disposal, you’ll be able to create a diverse range of strength training exercises to challenge your body.

Whether you choose the 3-day or 4-day workout routine, aim for two to three sets of 8 to 10 reps of each exercise with 60 to 90 seconds of rest in between. You’ll train different muscle groups each day, focusing on the triceps, shoulders, chest, core, legs, back, and biceps.

The 3-Day Workout Routine

Workout I

Train your triceps, shoulders, and chest

Workout II

Train your core and legs

Workout III

Train your biceps and back.

The 4-Day Workout Routine

After at least 6 to 9 months of strength training, and if you want to really push your strength training, here is a four-day strength workout routine to follow.

Workout I

Back and biceps

Workout II

Chest and Triceps

Workout III

Legs and core

Workout IV

Shoulders

How To Progress

Once you’ve built some strength, make your workouts more challenging in order to make progress. Here are a few ways:

Increase weight: As you get stronger, you’ll need to increase the weight you’re lifting to continue challenging your muscles. According to the National Strength and Conditioning Association, a 5-10% increase in weight every 1-2 weeks is a safe and effective way to progress your program.
Increase reps or sets: Another way to progress your strength training is to increase the number of reps or sets you’re performing. For example, you might start with three sets of 10 reps for an exercise and gradually work up to four sets of 12 reps.
Try new exercises: Introducing new exercises into your routine can help challenge your muscles in different ways and prevent boredom. Be sure to choose exercises that target the same muscle groups you’ve been working on.
Change the tempo: Altering the tempo at which you perform an exercise can also make it more challenging. For example, slowing down the eccentric (lowering) portion of a lift can make it more difficult.

All that being said, keep in mind that progressing your strength training program should be a gradual process. It’s key to listen to your body and avoid pushing yourself too hard too quickly, as this can increase the risk of injury. By gradually increasing the difficulty of your workouts over time, you can continue to make progress and improve your strength as a runner.

Don’t Forget to Rest

Resistance training, as well as other forms of exercise, breaks muscle tissue, causing tears in the fibers. These tears serve a purpose, but only if you grant them time to heal properly. This is one of the main reasons behind post-workout soreness.

As a matter of fact, it’s during the off period that your muscles will get stronger as the tears knit up. In order to reach full recovery, you’ll need 24 to 48 hours of rest to fully recover between sessions.

Plan one day of rest following a total-body strength session, and rest the specific muscle group for up to 48 hours before you hit the same muscle group again.

For example, if you target your chest hard on Tuesday, you should not exercise the chest again until Thursday at the earliest.

I’d recommend that you break up your strength training routine by focusing on your upper body one day and your lower body the next.

And if you don’t want to rest during your non-resistance training days, try doing some form of active recovery, like going for a light jog or taking a yoga class. That way, you keep your body moving without taxing your muscles.

Weight Lifting For Runners – The Conclusion

Ultimately, building strength and muscle is a journey, not a destination. It takes time, dedication, and a willingness to adapt and evolve your routine as you go. But with consistency and patience, you’ll soon be calling yourself a true strength training aficionado.

And the best part? You’ll have the results to show for it. So lace up those sneakers, grab those dumbbells, and get ready to transform your body and mind through the power of resistance training.

Thank you for dropping by.

David D.

Running Workouts to Build Strength and Endurance

January 13, 2023September 20, 2017 by David Dack

Imagine reading your favorite book or watching your favorite TV show over and over again and for days on end.

After a few weeks, the entertainment value would vanish, and you’d start to dread what was once a gratifying activity, yet that’s what many of us do with our running.

Most runners log nearly all of their runs at the same general distance and intensity, usually around 60 to 70 percent of their max effort.

Doing the same workout day in day out is a recipe for boredom and plateaus.

It’s the kind of a mistake that keeps you from reaching your full running potential.

Therefore, if you’re serious about reaching your running goals, you need to change your ways.

You Need Variety, Period

The following running workouts cover the gamut of running sessions you need to do as a runner.

Each workout has a unique set of traits that contribute to the entirety of your running performance.

The Reasons You Should Care

As a runner, you should vary your training routine for two fundamental reasons:

(1) To prevent the boredom that comes with repeating the same session over and over again, and

(2) To prevent or postpone reaching a plateau in running performance and, therefore, running results.

In today’s article, you’ll learn about the six essential running sessions.

The workouts shared within this article cover the whole range of sessions you need to do as a runner.

Each workout has a unique set of qualities that contribute to the whole of your running growth.

The information is also applicable to beginners and veterans, the young and the elderly, men and women—as long as you’re willing to listen to your body and remain within your fitness skill the entire time.

The 7 Running Workouts You Need To Do

Here are the building blocks of a well-rounded running program

Easy runs
Tempo runs
Interval runs
Pyramid runs
Hill runs
Fartlek runs
Long runs

Let’s break down each session.

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Running Workout 1 – The Recovery Run

Recovery runs are short sessions done at a relatively easy pace.

As you probably guessed from the name, recovery runs speed your recovery from the previous hard training workout.

That’s the theory, anyway.

I’m not aware of any scientific evidence that supports this claim, but going easy does build proper form, increases endurance, and builds mileage.

How far and/or easy you go depends on a slew of factors including fitness level, training goals, and schedule.

As a general rule, your recovery sessions should be easier and shorter than your other workouts.

When To Do Them

Whenever you run again 24 hours following a high-intensity session or a long run, your next run should be a recovery workout.

Keep in mind that these sessions are only a must if you run more than three times a week.

If it’s not the case, then make each session “quality workout.”

Sample Workout

Do a recovery workout after a hard training session, such as when you do interval workouts, hill reps, or long runs

Between 3 and 5 miles is a pretty standard distance and you should shoot for between 20 and 40 minutes per session.

Start the workout at an easy pace, then keep it up at 60 to 70 percent of maximum effort.

Additional resource – Running Vs. Strength training

The Pace

Perform your recovery runs at a relatively leisurely pace, which is 90 to 120 seconds per mile slower than your current 5K pace.

Got no idea what’s a 5K pace?

Then do the talk test.

If you can keep a conversation going, speaking in full sentences, without gasping for air with every step you take.

If it’s not the case, then slow down.

Running Workouts 2 – The Tempo Run

Tempo runs are sustained sessions at a challenging but controlled pace. These can last 45 minutes or longer.

Tempo running increases lactate threshold, which is the point at which the human body produces greater amounts of lactate than it can clear from the muscles and bloodstream.

What does this mean?

When you increase your lactate threshold, you’ll be able to sustain a faster pace for longer.

The Pace

The ideal pace is often described as comfortably hard.

The ideal tempo pace is a comfortably hard pace that can be maintained for a prolonged period.

The pace is hard enough to require pushing, but not too challenging to where one can no longer sustain the pace.

For most runners, the ideal temp space translates to 80 to 90 percent of max.

That’s slightly slower than your 10K race pace, or at least 30 seconds per mile slower than your current 5k pace

Sample Workout

Start your run with a 10-minute warm-up jog, then gradually increase your speed until you’re running at tempo pace.

Sustain that pace for 15 to 30 minutes, depending on your fitness level and training goals.

Finish your workout with a decent cool-down.

Stretch afterward.

Running Workout 3 – The Interval Run

When it comes to speedwork training, interval training is the way to go.

Interval running consists of short bouts of fast running separated by low-intensity recovery.

It involves running—or sprinting—for a set distance, repeated for a set number of times, at the same pace.

A typical distance can be as short as 100 meters but can stretch to as far as a mile depending on the runner’s fitness level and training (or racing) goals.

This all-out effort should be followed by a period of recovery, which can consist of low-intensity jogging or walking.

Research has shown that interval training increases endurance, burns mad calories, boosts agility, and improves stride rate.

Be Careful

Interval runs are hard on your joints and muscles, as you’re pounding them with a force of up to 6 to 8 times of your body weight on each foot strike.

If you’re a beginner, work on building a solid form before you give this type of training a shot.

Otherwise, you’re asking for trouble in the form of premature fatigue, injury, or even a painful burnout.

Pace

Mainly depends on the length of the intervals you’re doing.

The shorter the sprinting segments, the harder you push.

As a general rule, perform the high-intensity segment at 90 to 98 percent maximum effort.

You’re going too slow if you can keep a conversation going.

Sample Workout

After a thorough dynamic warm-up, perform eight 400m repeats, following each rep with a 2-minute walk/jog recovery period.

Finish the session with a 5-minute slow jog as cool down.

Running Workout 4 – The Ladder Run

If you’re bored with doing classic intervals, the ladder variation is an excellent way to challenge yourself and mix things up.

Ladder workouts involve climbing up, down, or both, all in a single workout. The runner slows down and recovers fully between each interval.

Sample Workout

This is a 6-4-2-1-2-4-6 pyramid run workout.

Begin by performing a 10-minute dynamic warm-up.

Then, do the following:

Run for 6 minutes at your current 5K pace. Recover for three minutes.
Run for 4 minutes at 85 to 90 percent of maximum effort. Recover for two minutes.
Run for 2 minutes at 90 percent of max effort. Recover for one minute.
Run for 1 minute at maximum effort. Recover for one minute.
Run for 2 minutes at 90 percent of max effort. Recover for one minute.
Run for 4 minutes at 85 to 90 percent of maximum effort. Recover for 2 minutes.
Run for 6 minutes at your current 5K pace.

Finish your workout with a 5-minute slow jog as a cool down.

Please keep in mind that this is a demanding workout that tests both your speed and endurance.

Be careful, and remember to stay within your fitness level the entire time.

Running Workout 5 –The Fartlek Run

Fartlek training is my favorite workout on this list.

It combines fast running intervals with low-to-moderate efforts.

Each interval varies in distance, duration, and speed.

Fartlek is an excellent introduction to the world of speedwork training.

It’s ideal for beginners looking to get a taste of speedwork before taking the full plunge.

Sample Workout

After a warm-up, pick an object in the distance, whether it’s a street corner, a stationary car, a tree, or a signpost.

Run to it as hard as you can, then slow down and recover by jogging /walking to another landmark.

Sight your next target and do it again, repeating the process for at least 20 to 30 minutes.

Finish the workout with a decent cooldown.

The Pace

There are no rules. You choose how fast or slow you go.

Running Workout 6 – The Hill Session

Once you’ve developed enough cardio power and stamina, hills runs are the next frontier.

They consist of repeated short or long bursts of intense effort up a hill, and have plenty to offer.

Uphill running builds explosive strength and power, which helps you improve your speed and running economy.

It also boosts aerobic power, improves pain tolerance, and builds proper form.

One of the best things about hill training is that what goes up must come down.

The downhill part of your run will increase strength and endurance in your joints and tendons, plus it works the quads like nothing else.

The Pace

The ideal pace should be difficult to sustain, especially near the top.

To make sure you’re doing it right, focus on taking short strides and go as fast as you can while keeping good form.

Sample Workout

Find a good hill that features a stable, moderate gradient of 4 to 7 percent.

It should take you 30 to 45 seconds to run up your chosen hill at a challenging level of effort.

Start with a 10-minute jog on a flat surface, then perform 8 to 10 30-second hill climbs with 90-second jogging recovery breaks between each rep.

When you’re done, cool down for 5 minutes.

Running Workout 7 – The Long Run Workout

The long run is just what it sounds like – a sustained running effort at an easy and steady pace.

Long runs are one of the most important sessions of the week.

They develop endurance, improve form, increase lung power, and get your body ready for any distance.

Sample Workout

Run for one hour or longer at a pace that allows you to hold a conversation effortlessly.

If you’re panting for breath, slow down to a walk until you’re breathing easily.

Then start running again.

You should feel moderately fatigued at the end of your session.

If you’re completely exhausted, you’re doing it wrong.

Leave something in the tank.

As a rule of thumb, do not increase your long run length—duration, distance, or both—by no more than 10 to 15 percent per week.

Your Training Pace

Perform your long runs at about one minute slower than marathon pace, or around 90 to 120 seconds per mile slower than current 10K speed.

Also, keep your heart rate within 65 to 75 percent of maximum power.

To err on the side of caution, do not go over the fast end of that range because that will put you at a higher risk of injury, excessive fatigue, and burnouts.

Putting it All Together

By now you should understand what makes up a well-rounded running routine.

Your next step is to put your newfound knowledge into action.

Let’s assume you’re a recreational runner looking to improve your running fitness.

Maybe you’re thinking of participating in a 5K, or want to take your running to the next level.

Here’s a Weekly Training Schedule Sample to get you started on the right foot.

Monday – Speed Workout – 8 X 200m with a 30-second recovery period
Tuesday – Recovery run – 30 minutes at a conversational pace
Wednesday – Hill reps – 10 X 30-seconds uphills with one-minute recovery periods
Thursday – Fartlek Workout – 30 minutes of unstructured speed work
Friday – Rest
Saturday – Long run– 10-miles at a relaxed pace
Sunday—Rest or Cross-train

Rome Was Not Built In A Day, and Your Running Program Shouldn’t Be Either

I want to be perfectly clear.

I’m not saying that you should start a challenging program next week, filled with lots of sprints, hill work and long distance running.

That’s a recipe for disaster.

What I’m trying to do here is sell you on the importance of variety.

Add these new workouts to your training program gradually.

You like where you’re heading?

Do a little more.

You always have a choice.

Keep Track

Before you jump in and give these workouts a shot, keep tabs on your training and progress in a workout log.

What should you be keeping track of?

Any or all of the following:

Running duration
Running distance
Running intensity
Recovery length between intervals
How you felt both during and after training
Your training load (which is intensity and volume)
Pains, aches, and nagging injuries
Motivation level
Whatever else you think is important

New to Running? Start Here…

If you’re serious about running, getting fit, and staying injury free, then make sure to download my Runners Blueprint Guide!

Click HERE to check out my Runners Blueprint System today!

Don’t miss out! My awesome running plan is just one click away.

Conclusion

There you have it! The above running sessions are all you need to build a well-rounded running program that will not only help improve your running performance, but get you into the best shape of your life, too.

So what are you waiting for? Take action now!

Feel free to leave your comments and questions below, and as always, thanks for stopping by. Keep running strong!

David D.

How to Boost Your Running Performance with Resistance Band Training

October 3, 2023January 19, 2017 by David Dack

Are you looking to give resistance band training a try? You’ve come to the right place.

Strength training is a crucial part of any running program, regardless of your current fitness level and training goals. In other words, if you run, you should incorporate strength training. There’s no way around it.

Why is it so important? Here are two key reasons:

Boost power and strength in essential running muscles like the glutes, quads, and calves. This leads to improved running economy and performance.
Correct muscle imbalances, which results in fewer injuries and less discomfort while running.

While I could talk endlessly about the benefits of strength training for runners, that’s not my main goal today. Instead, I want to share a set of resistance band exercises you can do at home to enhance your overall body strength.

So, why resistance bands? Well, keep reading for the answers.

Enter Resistance Bands

Resistance bands are fantastic fitness tools. They’re typically made from strong, thin, and durable rubber and feature handles at each end.

The best part? They come in various resistance levels, so you can choose the perfect fit for your current fitness level and training objectives.

These bands are incredibly versatile and customizable to suit your unique needs. Whether you’re a fitness newbie or a seasoned pro, there’s a resistance band for you.

From my experience, I can confidently say that resistance band exercises are among the best ways to maintain strength training routine, especially if you can’t make it to the gym or have your own personal reasons for avoiding it.

Let’s face it: having a stack of dumbbells in your living room might not be the most appealing option for everyone.

Resistance Bands Offer a lot of exercises

The beauty of resistance bands lies in their versatility. With these simple yet effective tools, you can unlock a world of diverse bodyweight exercises. In fact, there’s virtually no limit to the types of resistance exercises you can perform.

From squats to push-ups, chest presses to rows, triceps extensions to overhead presses, and bicep curls, the list goes on.

The best part? You can do all of these exercises without the need for dumbbells or a weight bar.

Many Muscle Groups

Resistance bands are incredibly versatile when it comes to targeting specific muscle groups. They can effectively engage the major muscle groups crucial for running, such as your core, glutes, and legs.

Moreover, you have the freedom to select exercises that align with your fitness goals and preferences. Whether you’re looking to work on your overall strength or isolate particular muscle groups, resistance bands have got you covered.

Connective Tissues

Resistance bands offer unique benefits for connective tissues like tendons and fascia. They can help improve the function of these crucial connective tissues, which is essential for overall mobility and injury prevention.

Additionally, resistance bands are incredibly cost-effective, making them one of the most budget-friendly options for strength training, second only to bodyweight exercises. You can find resistance bands for as little as $5, and even the more advanced options rarely exceed $25. This affordability makes them accessible to virtually anyone.

Moreover, their compact and portable nature adds to their convenience. You can easily roll up resistance bands and take them with you when you travel, ensuring that you can maintain your strength training regimen no matter where you go. This portability is a significant advantage for those who are constantly on the move or prefer to work out in different locations.

How to start Resistance Bands Exercises For Runners

If you’re new to resistance bands training, here are some essential tips to get you started on the right foot:

Choose the Right Band: As a beginner, opt for a thinner band, typically in green or yellow. This level of resistance is ideal for newcomers and allows you to focus on proper form and technique. Remember, you can always increase the resistance as you become more experienced and stronger.
Master the Basics: Begin with fundamental exercises to build a solid foundation. Exercises like squats, rows, and chest presses are excellent starting points. These movements target major muscle groups and prepare your body for more advanced exercises.
Proper Form is Key: Pay close attention to your form. Ensure that you’re using the correct posture and technique for each exercise. This not only maximizes the effectiveness of the workout but also prevents injuries.
Gradually Increase Resistance: As you progress and feel more confident, challenge yourself by using a band with higher resistance. Bands in blue or green offer increased resistance and intensify your workouts.
Adjust Band Length: You can make exercises more challenging by shortening the bands or even doubling them up. Experiment with different band lengths to find the right level of resistance for your current fitness level.
Consistency is Key: Like any form of training, consistency is crucial. Incorporate resistance band exercises into your routine regularly, aiming for at least two to three sessions per week. This consistency will lead to steady progress over time.

1. Side Steps

This exercise is a fantastic way to stabilize and strengthen your hip abductors, which are crucial for runners. Research has shown that many overuse running injuries, such as Runner’s Knee and IT Band Syndrome, can be linked to weakness in the hip muscles.

Here’s how to do it correctly:

Proper Form:

Set Up: Begin by looping the resistance band either above your knees, below them, or for added resistance, around your ankles.

Athletic Position: Assume an athletic position with your feet hip-width apart and your knees slightly bent.

Step Out: Step out to the right side, planting your right heel and pulling your left foot over so you return to a hip-width stance. Maintain tension on the resistance band throughout the exercise.

Keep Feet Apart: Be sure not to let your feet come into contact during the movement.

Repetition: Repeat the sidestepping movement for at least 12 to 16 steps in one direction, and then reverse back to the starting point.

Progression: As you become stronger, challenge yourself by increasing the distance and resistance of the exercise.

2. Monster Steps

This exercise is another fantastic way to target the hip muscles and strengthen your entire lower body, with a special focus on the glutes. Here’s how to perform it correctly:

Proper Form:

Set Up: Loop a resistance band around both ankles and another one around your knees. Ensure that there is enough resistance so that the band is taut when your feet are hip-width apart. If it feels too easy, adjust the band to provide more resistance.

Starting Position: Begin with your knees slightly bent and engage your glutes. This is your starting position.

Movement: Sink into a semi-squat position, and then step forward and out to the side at a 45-degree angle.

Take Monster Steps: Step forward with your left foot, taking “monster” steps by keeping your feet as wide apart as possible. Continue walking in this manner for a distance of 16 to 20 feet.

Walk Backward: After reaching your desired distance, walk backward to return to your starting point.

3. Standing Hip Abduction

This exercise is a personal favorite of mine, and it’s incredibly effective for targeting the hip muscles and glutes. It also incorporates balance, making it an excellent choice for runners.

Proper Form:

Set-Up: To perform this exercise, you’ll need a resistance band and a sturdy object to anchor it. Create a loop by passing one handle of the band around the sturdy object and the other handle around your right ankle. Stand tall with your left foot on the tubing while holding the opposite handle.

Balance Assistance: If you have concerns about balance, you can hold onto a secure object for support.

Movement: Begin with your right knee straight and engage your core muscles. Kick your right leg outward, away from your body, while keeping your hips level and preventing any rotation. Hold this position for a moment.

Return: Slowly return your right leg to the starting position.

Focus on Hip Muscles: Throughout the exercise, concentrate on using your hip muscles rather than allowing your hips to rotate.

Repetitions: Aim to complete 12 to 16 repetitions on each side to finish one set.

4. Ankle Dorsiflexion

This exercise is particularly valuable if you’ve experienced lower leg pain or shin splints in the past. Dorsiflexion involves flexing your ankle by bringing your foot toward your shin, and it’s an effective way to strengthen your lower legs and reduce the risk of common overuse injuries.

Proper Form:

Set Up: Begin by sitting on a mat with your legs extended. Take the middle of the resistance band and wrap it around your right foot, then hold onto the band’s handle.
Movement: Pull your right foot up toward your shin as far as you can, maximizing dorsiflexion. This is the primary movement.
Return: Slowly lower your foot back to the starting position as soon as you’ve reached the maximum dorsiflexion. This completes one repetition.
Repetitions: Aim to perform at least 12 to 16 repetitions on each side to complete one set.

Clams:

Clam exercises target several muscle groups, including the outer thighs, glutes, groin, and hip flexors.

Proper Form:

Starting Position: Begin by lying on your right side, supporting your head with your hand or arm, or propping yourself up on your forearm. Your knees should be slightly bent, and your feet should be stacked, one on top of the other.

Band Placement: Loop the resistance band around your knees, ensuring it’s secure.

Movement: Lift your top knee upward about 8 to 10 inches while keeping your feet together throughout the movement.

Hold and Return: Hold the elevated position for a count of three, emphasizing the contraction in your hip and thigh muscles. Then, slowly lower your knee back to the starting position.

Repetitions: Perform the clam exercise for 12 to 16 repetitions on each side to complete one set.

5. Squat with Resistance Band

Squats are undoubtedly one of the best strength exercises, and when paired with resistance bands, they become even more effective for runners. Squats target various muscle groups, including the core, glutes, quadriceps, and calves. Additionally, they promote mobility and a full range of motion in the lower body, which is essential for runners.

Proper Form:

Starting Position: Stand on the resistance band with both feet, positioning them shoulder-width apart. Ensure the band is taut and centered under your feet.

Grip Handles: Squat down by pushing your hips back and reach down to grip a handle in each hand. Keep your chest up and your back flat.

Squat Movement: With the handles raised to shoulder height, maintain an upright posture while squatting down. Imagine you’re sitting in a chair positioned behind you.

Full Squat: Continue to lower your body until both of your knees are bent at approximately a 90-degree angle.

Return to Standing: Push through your heels to stand back up, returning to the starting position. This completes one repetition.

Knee Tracking: Pay attention to your knee alignment, ensuring they track over your toes throughout the exercise.

6. Standing Kickbacks

This exercise primarily targets the hamstrings (the muscles at the back of the thighs) and the gluteus maximus (the butt muscles). It’s an excellent addition to your resistance band routine to strengthen these crucial muscle groups.

Proper Form:

Ankle Loop: Begin by looping the resistance band just above your left ankle. Ensure it’s secure and won’t slide down during the exercise.

Sturdy Object: Stand facing a sturdy object that you can hold onto for balance. This could be a chair, a wall, or any stable support.

Knee Bend: Slightly bend your right knee while keeping your upper body upright.

Kickback Motion: Lift your left foot off the ground, driving your heel backward in a kickback motion. Focus on contracting your hamstrings and glutes.

Top Position: Hold the position for a moment when your left leg is fully extended backward, engaging your core for stability.

Lower and Repeat: Lower your left leg back down with control, and then repeat the kickback motion on the same side.

Core Engagement: Maintain engagement in your core muscles throughout the exercise to support your posture and balance.

Avoid Rocking: Ensure that your upper body doesn’t rock forward as you perform the kickbacks.

Running Exercises at Home – Strength Training for Runners (No equipment Needed)

July 10, 2024November 30, 2016 by David Dack

Looking for the best running exercises at home? Then you have came to the right place.

Runners need to strength train, period. I keep saying it over and over again.

And I know that it’s more easily said than done.

Keeping a regular running and strength training program is a lot to ask for, especially the case if you’re busy like the rest of us.

Take it from one who knows.

Between my job, my runs, my daily errands, and — you know — “life,” I’m more often than not tempted to skimp on gym time, just like you are (maybe?).

Still, even though it’s a challenge I’m sticking to my “weight training” guns because I think it’s that important.

But I will let you in on my little secret for making it more manageable, even with a busy schedule.

It’s bodyweight training.

Gyms are for People Who Have Time.

For the Rest of Us, Bodyweight Training is King

Bodyweight training has a lot to offer.

It’s convenient and burns calories, improves mobility, and builds strength and endurance.

It can help you get into the best shape of your life without leaving the comfort of your home.

What’s more? Bodyweight training stabilizes the joints, strengthens connective tissues, and improves balance.

What’s not to like!

Adding bodyweight training will help you improve your running endurance and prevents pain and injury: it sets the stage for a stellar performance.

Strength Training for Runners (No equipment) Workout

To get you started, here’s a list of the best running exercises at home for a challenging no-equipment bodyweight strength routine. I came up with this specifically for runners to complement their outdoor efforts.

Running Exercise at Home – 1. Bodyweight Squat

Assume an athletic position with feet about shoulder width apart, while extending the arms out straight so they are parallel with the ground.

Next, while sticking your butt out, and leaning forward at the waist, squat down until both knees are bent at a 90-degree angle, and/or both thighs are parallel to the ground.

Make sure the back is straight, shoulders and chest upright throughout the movement.

Last up, return to starting position by driving through heels.

Perform 25 reps to complete one set.

Repeat for three times.

Running Exercise at Home – 2. Planks

Begin by laying on your stomach, then prop up on your elbows with feet slightly apart.

The toes should be about hip distance apart with shoulders directly above the elbows.

Next, hold the plank position while keeping the entire body straight and core engaged the entire time.

Hold the pose for at least 90 seconds to complete one set.

Repeat for three or more sets.

Running Exercises at Home – 3. Walking Lunges

Assume an athletic position with your hands behind your head.

Next, while engaging the core and keeping your torso straight, step forward with your right leg until your front thigh is parallel to the floor, then push your right heel into the ground, and step forward to a standing position.

Repeat on the other side

Perform at least 12 reps on each side to complete one set.

Aim for three sets.

Additional Resource – 13 Exercises to improve running

Running Exercise at Home – 4. Lying Superman

Lay down with the body flat on the floor, arms extended in front of your face.

Next, while engaging the core, raise both of your legs, chest, and arms off the ground, then hold it for a count of three while squeezing the lower back in the process.

Last up, lower back to the starting position.

That’s one rep.

Perform 16 reps to complete one set.

Repeat for three times.

Additional resource – Should you be running after leg day?

Running Exercise at Home – 5. Dive Bomber Push-ups

Assume a downward dog position with the hands about shoulder width apart, and hips high in the air.

Be sure that body looks like an inverted “V.”

Next, lower your chest to the ground by bending your elbows as you push forward to an upward dog position.

Hold for the count of three, then reverse the movement, until you are back to the starting position.

Do at least 10 reps to complete one set.

Aim for three sets.

Additional resource – Maintaining muscle during marathon training

Running Exercise at Home 6. Russian Twists

Begin by laying on your back with the upper legs perpendicular to the floor and knees bent 90-degrees.

Next, while keeping the back straight and core engaged, twist your torso as far as you can to the right side, then twist back to the starting position, and repeat on the left side.

For more challenge, raise both of your legs off the floor and/or use weights for more resistance.

Do at least 16 reps on both sides to complete one set.

Aim for three sets with good form.

Running Exercise at Home – 7. Single Leg Lateral Jumps

https://www.youtube.com/watch?v=Kz–psqBm9k

Begin by standing on the side of a hurdle or a cone, then balance on one leg with the knee slightly bent.

Next, while keeping your back flat, jump to hop sideways over the cone.

As soon as your foot touches the floor, rebound by jumping back to the starting position.

Be sure to continue hopping back and forth while engaging your core muscles and pushing explosively from your legs.

Aim for at least 12 to 16 reps on both legs.

Do three sets.

Running Exercise at Home – 8. Fire Hydrants

Assume an all fours position.

Next, while engaging your core and keeping the lower back as flat as possible, raise your knee directly to the outside as high as you can, then lower down into the starting position.

Perform 16 reps on each side to complete one set.

Aim for three sets.

Running Exercise at Home – 9. Burpees

Begin in a standing position with feet shoulder width apart

Next, lower down into a squatting position, placing both hands on the floor just outside of the feet.

Then, kick both of your feet, so you end up in a push-up position.

Lower your chest to the floor, then press back, kick your feet back to the squatting position, then explosively jump up into the air while clapping the arms overhead.

That’s one rep.

Aim for at least 25 burpees with good form to complete one set. Do three sets.

New to Running? Start Here…

If you’re serious about running, getting fit, and staying injury free, then make sure to download my Runners Blueprint Guide!

Click HERE to check out my Runners Blueprint System today!

Don’t miss out! My awesome running plan is just one click away.

Obstacle Course Races – An OCR Training Plan For Beginners

July 11, 2024November 22, 2016 by David Dack

If trudging through mud, crawling beneath barbed wire and hopping over fire is something you’d love to do, then obstacle course races are for you.

These crazy events have exploded in popularity over the last few years, and they’re not going away anytime soon.

The sport has evolved from a fringe hobby to a worldwide phenomenon that attracts millions of athletes around the world.

Obstacle Course Races Demystified

Ranging from roughly three miles up to 10, obstacle course races, or OCRs, are non-traditional competition events consisting of plenty of muddy water and military-style obstacles designed to test the racer’s resolve to the breaking point.

Unlike the classic 5K or 10K, crossing the finish line on an obstacle course race requires strength, stamina, coordination and a lot of mental toughness.

The Distance and Obstacles

OCR distance tend to vary from one event to the next.

In fact, they can range from three to 25 miles (or even more), with 10 to 40 death-defying obstacles.

Some of the obstacles include:

Wall climbs,
Greasy monkey bars,
Cargo nets climbs,
Rope climbs,
Swimming through frigid pits of waters,
Carrying heavy objects,
Jumping through fire,
Crawling under barbed wire or through pipes,
Tackling slippery hills,
Smudgy pits

and other gut-busting military-inspired obstacles, designed put you through the ultimate ordeal.

It’s open for Everyone

And this is not an exclusive sport.

Au contraire, enter most obstacle course races, and you’ll see people of all shapes, sizes and fitness levels on the starting line.

Obstacle Course Training Explained

Most OCRs mix elements of adventure racing, trail running, and gut-throbbing military-inspired obstacles—all of which can offer you a one-of-a-kind fitness experience.

Unlike training for a traditional race, the ideal OCR plan touches on every aspect of functional movement.

For instance, most presume that athletes with a running background excel at this type of events.

Wrong!

Road runners often score low on upper body strength.

Thus they do not always shine in the sport.

Likewise, strength athletes such as powerlifters, wrestlers, and football players often lack the endurance needed to finish strong.

The Skills Needed

To make it to the finish line of an OCR event, you are going to have to develop a broad range of fitness skills.

For starters, you’d need massive amounts of endurance—most OCR events are running based after all.

Not only that, as a racer, you’d also need to increase total body strength.

( I hate to break it to you, but traditional weight lifting routines will only get you so far).

Furthermore, you’d also need to have high levels of mobility, speed, agility, as well as an uncompromising mental game.

In other words, you will have to become the ultimate athlete.

Where are you at?

But first things first.

Before I get into details of OCR training, I need you to do one thing first: Assess your current fitness level and needs.

Hence, before you take your first steps, make sure to evaluate your current starting point as well as your ultimate goal.

So please a grab piece of paper or open a word office document and answer the following questions. (be honest)

What type of OCR are you planning to tackle?
How long is the race?
Can you already run the course distance? How hard from a scale of 1 to 10?
Do you consider yourself mentally tough?
On a scale of 1 to 10, how fit are you? (check my post here for a well-rounded fitness assessment guide)
Do you have any current injuries? Are you recovering from any?
Do you do any sort of regular strength training?
Do you mind paying good money just to get dirty and muddy (even have your own a$$ handed to you)?
Do you have a sense of adventure?

If your answers are mostly positive, then you might proceed to the next section.

How much Time you need to train?

Disclaimer: Proceed with the training program prescribed below once you’ve had enough cardio and strength level.

In other words, you have to be fit.

To make it to the finish line of most OCR events, I highly recommend that you should be able to run at least 6 to 8 miles without much trouble.

If you are not already a runner, then please check my beginner running programs here and be sure to start from there.

There is no skipping fitness levels when it comes to OCR.

Of course, you don’t need to be in tip-top athletic shape, but you gotta at least to be fit enough.

Otherwise, you’ll fall short, and be wasting your own time, money (and a set of good shoes) in the process.

The Ultimate Obstacle Course Training Guide

For a complete beginner, train for at least three to four months (even more). This, of course, depends on the type of race you are planning to partake.

Aim for three to four workouts a week, increasing training volume gradually from one week to the next.

If you are a regular runner and have ample total body strength, then give yourself at least 4 to 8 weeks of specified obstacle race training.

As an intermediate or advanced athlete, aim to train 5 to 6 times a week.

With all that being said, whatever you do, please give yourself plenty of time to train.

Additional resource – Here’s how to avoid a DNF in a race

Ocr Training Plan For Beginners

The majority of workouts you’ll do must target the precise movements needed to overcome the military inspired obstacles, as well as increasing overall body stamina and conditioning.

In my opinion, the ideal OCT training program is a mix of trail running and CrossFit WOD type of workouts.

To give a rough idea on the type of workouts you need to do, here are 10 must-routines to try out.

Endurance

As I have already stated, most OCR includes running distances that vary from one event to the next.

But it ain’t your typical 10K road race.

During an OCR event, expect to run on trails, up and down hills, across mud, and through obstacles.

Hill and Speedwork

To get ready for the OCR, you need to do plenty of speed work and hill reps to develop the explosive power needed to go through the whole course unscathed.

Here are the workouts you’ll need to do:

1. Interval Run Workout

Obstacle race tends to take place in in full-out-efforts or intervals, typically alternating between running and the obstacles.

In other words, they are like fartlek training on steroids.

Build your explosive power and stamina for the OCR by doing plenty of interval running workouts.

Here is how to proceed on your (first) interval running workout.

Start off the workout with a warm-up for 10-minute.

Doing so helps you get prepared for the intense work ahead and prevents injury.

Sprint at 80 percent of your maximum speed for a full of 30-second.

Jog slowly for a full minute for recovery.

Repeat the process six to eight times

Finish the workout with a cool down.

Reduce your running into an effortless jog, then perform a few stretches.

The intensity and length of each interval depends, mostly, on your fitness level and training goals.

Just be careful not to hurt yourself.

Otherwise, it’s not worth it.

Additional Resource – Your Guide to fun runs

2. The Hill Workout

Hill training increases both lungpower and lower body strength.

This combo is going to help you overcome many of the obstacles like the steep incline, the stairs and so on.

Here is how to proceed with your interval hill workout

First of all, you need to locate the nearest steepest hill, preferably with a gradient of 5 to 10 percent.

This hill should take you up to one to two minute to climb at maximum running speed.

Start with a warm-up.

Run slowly for 5-to 10-minute on flat terrain to get your blood pumping and raise body temperature.

This gets you ready for the workout ahead, preventing injury and premature fatigue.

Go for your first sprint at about 80- 90 percent of your maximum cardio power.

Walk down slowly to the starting point.

Repeat the cycle four to six times—and PLEASE stop when you start losing either speed, form, or both.

End your workout with a cool-down.

Jog slowly for 5-minute and gently stretch your body afterward.

Additional resource – How to avoid slowing down during a race

3. Long Run Workout

To increase your lung power and endurance, do, at least, one long run per week.

How much is enough?

Well, as I have previously said, you’ll need to be able to run, at least, for 8 miles non-stop at a slightly challenging pace.

Nonetheless, if you are not there yet, then aim to be comfortable running a 10K without panting for breath, before race day.

To make the most out of your long runs, make sure to do them on trails for at least 90 minutes at an easy pace.

For the full guide to long runs, check my post here.

Simulate the Course – Bonus Tip

If you are an elite athlete, then consider simulating OCR experience by training in similar conditions.

Do this also if you are serious about dominating the race.

For starters, be willing to step out of your comfort zone.

Do plenty of rainy runs, muddy hill and cold morning workout.

Also, do the bulk of your running outdoor, preferably on trails or under conditions similar to OCR day.

Want more? Then run in wet clothes and shoes to simulate real racing conditions.

Additional Resource – Guide To Running Race Distances

Simulation Options – Advanced Workouts

4. The Interval Sprint Body Weight Workout

If you are looking to take your interval runs one step further, then try adding bodyweight exercises into them.

By doing this, you’re teaching your body to keep on moving, even when you feel utterly exhausted.

Doing this also increases muscular endurance in a similar fashion to OCR.

Here are is a sample workout to try:

After a 10-minute dynamic warm-up, complete the following circuit two to three times, taking as little rest as necessary

Run 400m at a 5K pace
Perform 40 walking lunges, then 30 standard push-ups.
Run 400m slightly faster than your 5K pace
Perform 40 bodyweight squats, then hold a plank for 90 to 120 second.
Run 400m slightly faster than your 5K pace
Perform 30 burpees, followed by 40 mountain climbers
Run 400m at the fastest pace you can sustain.
Jog for 10 minutes for cool-down.

Additional resource – How To Run a faster a mile plan

5. The Tempo Obstacles Simulation Workout

After a 10-minute dynamic warm-up, perform the following

Run for one-mile at a tempo pace
7 ten-foot wall climbs
Run for one-mile at a tempo pace
5 ten-foot wall climbs
Run for one-mile at a tempo pace
3 ten-foot wall climbs
Run for one-mile at the fastest pace you can sustain
7 ten-foot wall climbs
Cool-down

6. Long Runs 2.0

To take your long runs one step further, do the following exercise every 10 to 15 minutes of running:

25 lunge steps
25 pushups
25 (or more) air squats.
25 burpees.

Or any other convenient bodyweight exercise that you can do safely in the outdoor.

Total body Fitness

Strength is the other major component.

In fact, running will only carry you so far.

The right strength training strategy must have 5 primary goals:

(1) increasing your total body conditioning,

(2) grip strength,

(3) agility,

(4) explosive power and

(5) balance.

These skills are going to help you dominate every one of the obstacles you are going to have to tackle.

Additional resource – How to prepare for your best running race

Compound is King

To increase your explosive power, compound movements are vital.

Also known as multi-joint exercises, these target lots of muscles and vital for increasing full body strength.

Here are the moves you need to do:

Deadlifts,
pull-ups,
standing overhead presses,
squats,
back squats,
power cleans,
thrusters
push-ups,
dips, and
bench presses.

Be Stable

Also, most OCR events are going to force your body to use muscles you didn’t know you had.

And in ways, you are not used to.

That’s why you’ll also need to work on increasing strength in your stabilizing muscles.

These are vital for keeping balance on slippery surfaces as well as sliding around in the mud.

Agility

To increase your agility, do plenty of plyometric exercises such as jump squats, kettlebell swings, box jumps, and burpees. Here’s the speed and agility ladder workout you need.

Grip Strength

For the grip strength, one of the best exercises you can do is the kettlebell swings.

This grip strength will help you get you over the wall and be able to grip and climb a rope with relative ease.

Without further ado, here are the workouts you need:

7. The Dynamic Strength Workout:

Purpose: Increase total body conditioning

After a thorough 10-minute dynamic warm-up, perform Five sets of the following exercise:

50 bodyweight squats,
50 mountain climbers,
30 push-ups,
30 lunges,
20 burpees, and
8 pull-ups.

Please keep going strong throughout the workout and take as little rest possible between each exercise.

Your goal here is to keep your heart rate soaring high throughout the workout with the aim of building endurance and strength at the same time.

8. The agility and Speed Workout:

Purpose: Boost speed

After a thorough 10-minute dynamic warm-up, do at least three to four sets of the following exercises

30 kettlebell swings,
30 med ball slams,
25 box jumps,
15 jumping burpees and
30 jump squats.

Please keep in mind that plyo exercises are the epitome of intensity.

So, take at least 30- to 45-second of rest between each exercising, then one to two minute between each set.

And whatever you do, please perform the exercises with good form.

Bad form will only lead to injury and limited growth.

And you don’t want that.

For more challenge, feel free to strap on or add some weights to the workouts.

9. The total body strength workout:

Purpose: Increase total body explosiveness and power

Here is the mother of all strength training workouts.

To complete this beauty workout, do four to six sets of the following exercises:

8 to 10 back squats,
8 to 10 deadlifts,
8 to 10 bench presses,
and 8 to 10 chin-ups.

Make sure to pick the right weights.

For instance, I highly recommend that you Perform the deadlift and bench press at, at least, your current bodyweight.

If you are not there, then work on getting there.

Take at least one minute of rest between each exercise and as much recovery as needed between each round.

10. Bodyweight Workout

Purpose: boost total body strength using nothing but your bodyweight

Here is a workout to try:

10-15 military Push-ups
Bear Crawl 15-25 yards
10-15 Squats
8-10 Pull-ups
10-12 Burpees with a jump
20 Spider Lunges.

OCR Training Program – The weekly plan

The following weekly training plan should give you an idea of how to proceed.

Monday – Long run

Run five to eight miles at a slightly comfortable pace.

Tuesday – Upper Body Strength

Complete five sets of the following:

Pull-ups
Plank dumbbell row
90-second planks
Chin-ups
Chest presses

Wednesday

Following a warm-up, spring up a hill for 30 to 45 seconds, then jog back down.

Repeat the circuit for 20 to 30 minutes.

Thursday – Lower Body Workout

Complete five sets of the following:

Single-leg deadlifts
Squats
Weighted jump lunges
Bulgarian squats

Friday – Endurance Intervals

Following a 10-minute warm-up, perform eight to ten 200-meter sprints with a 30-second rest after each. Follow with an easy 10-minute jog as a cool down.

Saturday – Total Body Endurance Workout

Complete five sets of the following:

Squats to upright rows
Woodchop lunge
Push-ups
Bear Crawls
20 Burpees

Sunday – Easy Run

Run 20 to 30 minutes at a comfortable pace.

Start with an easy Obstacle Race

If this is your first time, I’d suggest that you start with a race that’s 5K or shorter.

These are designed to give you a taste of what it’s like to be in an obstacle race course without requiring long months of training to prepare for.

The following obstacle course races are great for beginners.

These are roughly 5K long, the obstacles are not that challenging, and you’ll have a good time.

The 5K Foam Fest. Roughly 3 miles. Visit website.
Mudathlon—roughly 3 miles. Visit website.
Diva Dash—a 5K obstacle course for women only. Visit website.
Warrior dash—about 3 miles. Visit website.
Savage Race—roughly 4 to 6 miles and boasting more obstacles per mile than the others.

Want to move to the advanced ones?

Then get at least of these events under your belt before you take up more challenge, like Spartan Race Sprint.

On the Big Day

Here a few tips to help make sure that you are well prepared, logistically, to tackle an OCR event.

1. Get the Right Shoes

As I have already stated, expect to spend a lot of time on muddy, greasy trails, and murky grassland.

Therefore, you are going to have to race in the right shoes.

Otherwise, you’ll be falling short.

Why is the typical running shoe a bad choice?

Regular running shoes is bulky.

Thus, they tend to hold in too much mud once they’re soaked.

This will only interfere with your racing experience and might end up slowing you down.

The best shoes for OCR must be well-fitting athletic models to avoid getting blisters and other troubles.

In my experience, minimalist shoes are, by far, the best option.

Why?

Well, minimalist shoes have, typically, less padding on the bottom.

Thus they don’t hold in too much mud and/or water.

Not only that, most of them are made of water-resistant fabric.

Some of the best minimalist trail shoes are the Brand X, and Brand Y (Inov-8’s X-Talon 190s).

Hold’em Tight

During the race, your feet will get slick and soaked in muddy water.

Hence you risk losing your shoes on the course.

hence, make sure to tie your shoes firmly.

You can duct tape the top of your shoes to your ankles.

Nonetheless, PLEASE leave enough wiggling room for your toes; otherwise expect pain, even injury.

2. Dress Right

Although most OCR events do not state a specific dress code like other races, the type of clothing on the big day can be a deal maker or breaker.

Dress wrong for the event, and you’ll end up slowing yourself and wasting a lot of valuable energy.

As a rule of thumb, the less clothing you wear, the better.

You can even go shirtless if that suits you.

Why is that?

Well, the fewer the clothing items you have on, the less mud to cake onto.

Also, a shirt will get soaked, mucky, and might chafe your skin.

If it’s not the case, race with something light and tight.

So what is the right clothing? And what is it made of?

Make sure to wear moisture-wicking, breathable clothing that’s made from technical fabric.

This type of technical fabric is designed to keep the body dry and warm.

Think swimwear.

This type of clothing dries faster and grants more mobility to tackle the race with ease.

And please whatever you do, DO NOT wear cotton.

It tears easily and gets waterlogged, keeping you cold and weighing you down in the process.

You might consider investing in tight-fitting, synthetic materials like Under Armour’s HeatGear compression shirts.

3. Get the Right People

According to my experience, OCR is more of teamwork than a solo effort.

In fact, the sense of camaraderie is at the heart of many OCR event ethos.

Also, teamwork can come in handy when you need help overcoming the tough and challenging obstacles.

Therefore, on the OCR course, do not expect to be a lone wolf.

Better still, I recommend that you form your OCR team beforehand and tackle the race together.

It’s more fun that way.

Just make sure to pick your teammates wisely.

Or, at least, get yourself a crew of fit friends to race with you.

As a general guideline, the average team size is between four to 8 people.

If you can’t get anyone to join you on your crazy adventure, then don’t lose sleep over it worry.

Why? You’ll end up teaming up with a group at the first obstacle anyway—even if you are not a people person.

4. Race Smart

Slow and steady wins the race.

This may sound like a cliché, but only because it’s true.

Going full throttle from the get-go will only leave you prematurely fatigued and disappointed.

Instead, get a good start and gradually build tempo and speed.

5. Handle Obstacles Properly

Note: Go out and try as many of the obstacles as you can.

This helps you hone your technique and save you the guessing afterward.

Here are some of the most common obstacles and how to overcome them—unscathed:

Tunnels: Don’t crawl on your knees, instead, opt for the bear crawl as it’s more efficient that way.
The Stairs: Think stutter steps as you get up by taking small quick and small steps.
The Wall: Jump up and grab the edge of the wall, then kick your leg over it.
Mud pits: Run towards the edges at maximum speed. Running through them will only make you slower as the heavy traffic can cause the middle to be the deepest and difficult to tackle.
The Tires: Keep your head down and knees up. Take one tire at a time while keeping your knees high and staying on your toes.
Barbed wire: Most opt for the military crawl, but it’s far better effective to roll sideways rather head on.
The Monkey Bars: Use the momentum to carry you forward by keeping your arms straight and swinging your legs just like a monkey will do.

6. Have Fun

Remember to have fun.

In the end, that’s what it is all about.

If ain’t fun, then you shouldn’t bother with it.

Sure, these OCR events are go-to venues for serious athletes looking to test their fitness resolve to the breaking point.

But if you take it too seriously, then you’ll be missing out, big time.

So please, whatever you do, make sure that both training and racing is fun.

The 5 Best Obstacle Races In The World

Here’s a short list of my 5 favorite obstacle races out there, along with some of the obstacles and challenges that you will encounter on the race course.

The Warrior Dash

The Warrior Dash is the perfect stepping stone to new comers to the scenery of obstacle racing.

Organized by Red Frog Events, an event company out of Chicago, IL, and with its 50 races on four continents, the Warrior Dash is the world’s largest and most challenging running series.

What to Expect

On the course of this race, you will need to trudge your way through 3 to 4 miles of muddy and grimy terrain while going through and over 12 gut-busting obstacles that include cargo nets, running over barricades, a mud pit with barbed wire, Muddy Mayhem, fire pits, and other intense obstacles that will push you to the breaking point.

And by the end of the race, you will be, literally , covered and submerged in mud from head to toe.

But Don’t fret yet.

On the Warrior Dash course, you still can skip over any apparently impossible obstacle with no penalty attached, and you will still receive a finisher’s medal at the end of the race.

2. Tough Mudder

From the largest in the world, to “world’s toughest race”.

Tough Mudder is a 10 to 12 miles obstacle course that’s so grueling it might have you praying on your knees for it to end only halfway through.

The events take place on five continents and attract thousands of athletes from all around the world.

What to Expect

On the Tough Mudder course, you will have go through and over about 25 gut-busting military-inspired obstacles designed by British Special Forces.

Some of the obstacles you will find along the course include the Funkey Monkey—sslick bars with mud and butter that cross a sub-zero pit muddy water, The Arctic Enema—a plunge into a frosty dumpster filled with icy water, Electroshock Therapy—a sprint through field of hanging live wires with more than 10,000 volts of electricity, and other challenging military-inspired obstacle.

Spartan Race

The Spartan Race is another big player that attracts a thousands of participants from all fitness and training backgrounds because it has a little something for every one.

So regardless of your fitness level, there is always an obstacle course distance that will fit your current fitness level.

Here are the main distances on the Spartan Race series:

A three-mile sprint with 15 obstacles
The Super Spartan, an 8-miler featuring 20 obstacles.
A 12-mile Spartan beast with 25 obstacles
And finally, the Death Race, an 48-hour endurance race held once a year.

What to Expect

On the Spartan Race course, expect a lot of muddy pits, rope climbs, dark tunnels, barbed wire and other gut wrenching obstacles.

However, you cannot cheat on this one.

If you skip an obstacle, expect a penalty of 10 to 30 burpees before you can move on with the rest of the course.

4. Columbia Muddy Buddy Ride and Run Series

CBM is a bit different from the above event because it’s a partners-only event.

Columbia Muddy Buddy course is about 6 miles long and it’s broken down into 5 legs by obstacles along the way.

During this race, participants trade running the 5k obstacle course and riding a mountain bike.

And each team has to make it all the way to end of the seventh mile course.

In other words, you and your partner will keep switching the entire course between running and biking up to the finish line.

So it’s the ideal event to-do with your friend, spouse, girlfriend/boyfriend. Just pick em wisely and train in advance.

What to Expect

Obstacles on the course include a high wall, a 50-foot long mud pit, a cargo net, and balance beam, and conquering the infamous Mud Pit as a team before making it the finish line.

Good news is this event allows participants to skip an obstacle if it’s too much with no penalties imposed.

5. The Civilian Military Combine

This is the obstacle race with the most military influence,so if you are into military inspired challenges, then this race is for you.

The Civilian Military Combine, or CMC for short, is a military style competition per excellence.

And it’s your perfect opportunity to join the ranks for a day and see what it’s like to be in the military.

What to Expect

On the race, expect to blast through the six mile obstacle course race which includes about 20 intense and crazy obstacles.

But, before tackling the obstacle course, you must make it through the PIT, which is a high intensity AMARAP (as many repetitions as possible)challenge in which you will be judged on the number of reps you can pull off in four timed lifting events, that consist of kettlebell swings, box jump burpees and push presses.

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Top 15 HIIT Running Workout Routines

September 2, 2023March 28, 2016 by David Dack

Looking for the ultimate HIIT running workout routines? Well, strap on your running shoes and get ready for a wild ride because you’ve stumbled upon the holy grail of high-intensity training.

And let me tell you, my friend, I am obsessed with running. Like, seriously obsessed. It’s been my passion for the past decade, and let me tell you, it hasn’t always been smooth sailing.

I’ll be real with you. I’ve made my fair share of mistakes along the way. I mean, who hasn’t? I’m not perfect, and neither are you. But here’s the thing: we learn from those mistakes and we grow stronger because of them. One mistake that stands out vividly in my memory is when I neglected the power of high-intensity interval training (HIIT).

For the first three years of my running journey, I was pounding the pavement tirelessly, thinking that sheer mileage would magically improve my performance. Boy, was I wrong. Not only did my progress come to a screeching halt, but I also found myself nursing a slew of frustrating injuries. And let’s not forget the unwanted weight gain from my repetitive running routine. It was a vicious cycle, my friend.

But then, everything changed when I incorporated HIIT into my training regimen. Let me tell you, it was a game-changer. Within just a few weeks, I started noticing incredible improvements, not only in my running abilities but also in my overall strength and athleticism. It was like unlocking a secret door to a whole new level of fitness.

And guess what? I don’t want you to go through the same struggles I did. That’s why today, I’m here to introduce you to the magic of HIIT training. Now, don’t worry, I won’t drown you in a sea of boring theories and scientific jargon. Nope, we’re going to keep it fun, practical, and actionable.

In this post, I’ll not only share some of the most effective running-specific HIIT routines but also throw in a few non-running workouts that will leave you breathless and begging for more. Trust me, it’s going to be epic.

Ready? Let’s do this!-

HIIT For Runners Defined

So, what the heck is HIIT, you ask? Well, let me break it down for you.

High-intensity interval training is like a thrilling roller coaster ride for your body. It’s all about pushing yourself to the limit through a strategic blend of intense anaerobic intervals and low-intensity aerobic activity.

Picture this: you go all out for 20 to 60 seconds, giving it everything you’ve got, and then you catch your breath during a brief period of rest or lighter activity. And guess what? You repeat this cycle for a total of 15 to 30 minutes of pure fitness bliss.

But what sets HIIT apart from the monotonous, never-ending treadmill sessions or steady-state cardio that most people dread?

Well, it’s all about the intensity. HIIT takes your workout to a whole new level by challenging your body to reach its maximum output capacity, boosting your VO2 max in the process. It’s like revving the engine of a high-performance sports car. You go full throttle, reach your peak heart rate, and then strategically recover before diving back into the action.

Now, let me share the secret sauce to maximizing your HIIT experience. Enter intensity. When those high-burst intervals come knocking, give it your all. Push yourself to the absolute limit and feel your heart racing, your muscles burning, and the sweat pouring down. Embrace the discomfort because that’s where the magic happens.

But remember that it’s crucial to allow yourself proper rest and recovery during the designated periods. It’s like catching your breath at the top of the roller coaster before plunging into the next exhilarating loop.

A Formula for Success

Still confused?

Here’s how to proceed:

Start with a warm-up. Check this routine.
First interval: exercise at maximum power for 30 to 60 seconds.
Recover for 20 to 60 seconds (or longer, depending on the workout).
Repeat step (2) and (3) seven to ten times.
Cooldown. Check my routine here.

The Benefits of HIIT For Runners

High intensity interval training has a lot to offer, including:

Reduces Body Fat

Let me blow your mind with some fascinating research. There’s an Australian study that’ll make you think twice about your fat-burning strategy.

In this study, they pitted the high-intensity interval training (HIIT) group against the steady-state cardio group. And guess what? The results were mind-boggling. The HIIT group, following a mere 20-minute routine, managed to shed a whopping six times more body fat than their steady-state counterparts. Yes, you heard that right—six times more fat melted away in those who embraced the intensity of HIIT.

Now, what’s the takeaway from this remarkable study? It’s simple, my friend. When it comes to burning fat, it’s all about going hard and going short. Forget those long, tedious hours spent on the treadmill or elliptical machine. HIIT is here to save the day and kick fat to the curb.

And you know what I love most about it? It demolishes the age-old excuse of “I don’t have time for exercise.” Say goodbye to those time-consuming workouts because HIIT gets the job done in a fraction of the time.

I remember when I first ventured into the world of HIIT. I must admit, I was skeptical. How could a shorter workout make such a significant impact on the scale? But let me tell you, my friend, it was a game-changer.

Boost Metabolism

Thanks to a phenomenon called excess post-exercise oxygen consumption (EPOC), your body continues to torch calories even while you kick back and relax. It’s like getting a bonus boost to your metabolism!

And guess what? A study conducted by the brilliant minds at East Tennessee State University discovered that HIIT workouts can keep your metabolism revved up for hours, burning as much as an extra 100 calories post-training.

Now, you might be thinking, “100 calories? That doesn’t sound like much.” But my friend, those calories can add up over time, giving you an extra edge in your weight loss journey.

Build Muscle

But wait, there’s more! HIIT doesn’t just help you shed fat; it also helps you build muscle. You might be wondering, “But isn’t muscle building reserved for those heavy lifting sessions?” Well, think again.

A groundbreaking study published in the Journal of The International Society of Sports Nutrition revealed something fascinating. Even in the absence of traditional strength training, HIIT has the power to sculpt those muscles you’ve always dreamed of. It’s like a magical two-in-one combo—shedding fat while gaining lean muscle mass. How does it work?

HIIT creates an anabolic effect in your body, promoting muscle growth. And here’s the cherry on top: it skyrockets the production of human growth post-training, making your muscles say, “Hello gains, nice!”

Cutting the Junk Is the Big Promise

Researchers at McMaster University in Hamilton, Ontario cracked the code and discovered that HIIT is like a superhero for your fitness, capable of achieving in 2.5 hours what would take a whopping 10.5 hours of traditional endurance training.

You lace up your running shoes and hit the pavement for an interval run. You push your limits for short bursts of intense effort, followed by brief periods of active recovery. The result?

A fitness miracle that’s four times more effective than your standard cardio routine. It’s like discovering a hidden shortcut to your fitness goals, leaving those monotonous long runs in the dust.

I’ve personally experienced this transformation, and let me tell you, it’s nothing short of amazing.

By incorporating plenty of interval workouts while reducing my weekly mileage, I’ve not only become a faster runner but also managed to keep those pesky injuries at bay.

You Can Do It Anywhere

Now here’s the best part: high-intensity interval workouts can be done anywhere, anytime. They’re the chameleons of fitness, adapting to any environment and equipment you have available.q

Whether you prefer interval runs that make your heart pound like a tribal drum or fartlek runs that keep you on your toes, there’s a world of options at your disposal. And let’s not forget about the power of bodyweight exercises, dumbbells, kettlebells, jump ropes, weights, or even a trusty sandbag.

The possibilities are endless, and you can turn any space into your personal fitness playground.

The Dangers of HIIT For Runners

Listen up, my fellow fitness enthusiasts, because we’re about to dive into the nitty-gritty of HIIT and uncover the potential pitfalls that lie beneath its shiny surface.

Yes, it’s time to shed some light on the not-so-sunny side of this revolutionary training method. While HIIT has the power to transform your fitness journey, you must tread carefully and consider a few important factors before jumping headfirst into the high-intensity abyss.

Now, let’s get real for a moment. HIIT is a force to be reckoned with, pushing your body to its limits and demanding the utmost from your cardiovascular system. But that also means it’s not suitable for everyone, especially those who find themselves in a delicate state of injury recovery, dealing with cardiovascular or circulatory issues, or simply starting from square one on their fitness journey. In these cases, it’s crucial to prioritize your health and well-being above all else.

Here’s the deal: I’m not a doctor, but I strongly urge you to consult with a healthcare professional who can assess your current condition and guide you towards the best workout options for your specific needs. They have the knowledge and expertise to give you personalized advice that takes into account your unique circumstances.

Remember, your health is priceless. Taking a step back and ensuring you’re in the right physical condition to tackle the challenges of HIIT is a wise move. Think of it as protecting your investment. Just like a car needs regular maintenance to perform at its peak, your body deserves the same care and attention. So, don’t be shy about seeking professional advice. It’s better to be safe than sorry.

How to Start HIIT Workouts For runners

Alright, my eager friend, now that you’ve received the green light from your doctor and you’re ready to take on the exhilarating world of HIIT, it’s time to lay down the foundation for success. I want you to dive into this training method with confidence, avoiding any unnecessary risks or setbacks.

Think of these benchmarks as stepping stones that will guide you towards a smooth and injury-free HIIT experience. They serve as a testament to your commitment and readiness to take on the challenges that lie ahead.

Without further ado, let’s dive into the three key benchmarks that will set you up for HIIT success.

First up, we have the habit of running regularly for the past three to four months. Consistency is key here. It’s all about building a strong foundation of cardiovascular endurance and getting those legs accustomed to the rhythm of the run. Lace up those shoes, hit the pavement, and make running a part of your lifestyle.

But we don’t stop there. It’s time to level up your running game. The second benchmark calls for consistently challenging yourself during your runs, pushing your effort level to a solid 70 to 80 percent. I’m talking about stepping outside your comfort zone, embracing that burn in your muscles, and breaking through any self-imposed limitations. This is where the magic happens.

Now, onto the third benchmark—the weekly long run. Picture this: you’re out there, pounding the pavement, one foot in front of the other, for a solid hour or more. It’s a test of mental and physical endurance, a chance to tap into your inner grit and discover what you’re truly capable of. This long run builds resilience and prepares your body for the challenges that await during HIIT workouts.

If you’ve checked off these three benchmarks and you’re feeling like a running rockstar, then congratulations! You’ve laid a solid foundation for the introduction of HIIT into your training routine. You’ve shown dedication, discipline, and a burning desire to take your fitness to the next level. But hold on, if you’re just starting out on your running journey or haven’t quite met these benchmarks yet, don’t worry.

If you find yourself in this position, my advice to you is simple: invest a few months into building up your stamina. Follow a well-rounded running program that gradually increases your mileage and endurance.

Top 15 HIIT Running Workout Routines

Here are 15 HIIT variations to help you get into the best shape of your life.

Pick one or two workouts to add to your weekly program.

Make sure you incorporate at least one day of rest between each workout.

HIIT Running Workout # 1 – Sprints

Before you dive into the heart-pounding action, let’s not forget the importance of a proper warm-up. Think of it as preparing your body for the exhilarating race ahead. Engage in dynamic stretches, loosen those muscles, and get that blood pumping. A warm-up primes your body for the intensity that awaits, helping you perform at your best and reducing the risk of injury.

Now, let’s talk about sprint distances. Choose a distance that suits your fitness level and pushes you just beyond your comfort zone. It’s like selecting the perfect gear for a thrilling race. Whether it’s a 100-meter dash or a longer sprint, find the sweet spot that challenges you without overwhelming you.

As you gear up for your first sprint interval, give it everything you’ve got. Go all out at 80 percent of your maximum effort. Feel your muscles engage, your heart pounding, and the wind rushing past you.

After each sprint, take a well-deserved breather. Recovery is crucial to catch your breath and prepare for the next explosive burst of energy. Take between 30 seconds and one minute to recover, allowing your heart rate to settle and your body to replenish its energy stores.

Repeat this exhilarating process of sprinting and recovery six to eight times. Feel the rush of adrenaline with each interval, pushing yourself beyond your limits and unlocking new levels of strength and endurance. Embrace the challenge, and remember, it’s in these intense moments that growth happens.

As you approach the finish line of your workout, it’s time to cool down. Just like a victorious athlete savors their triumph, take five minutes to gradually decrease your pace and let your body ease into a state of relaxation.

HIIT Running Workout # 2 – Hill Sprints

Get ready to take your sprinting game to new heights with an electrifying twist – hill sprints! If you’ve mastered sprinting on flat ground, it’s time to conquer the majestic slopes and unleash your lower body speed and strength.

Now, it’s time to seek out the perfect hill for your sprinting adventure. Find a steep slope that stretches between 100 to 300 feet in length. It’s like scouting for the ultimate conquerable peak, where your efforts will be rewarded with incredible speed and strength gains.

As you embark on your hill sprint session, visualize yourself as an unstoppable force, conquering the incline with every powerful stride. Feel the burn in your quads, the surge of energy in your calves, and the wind whipping through your hair. Embrace the challenge, knowing that with each step, you’re building a stronger and faster version of yourself.

Once you reach the top of the hill, take a moment to catch your breath and enjoy the victorious view. It’s a triumphant pause in your ascent, a well-deserved reward for conquering the uphill battle. But don’t rest for too long, my friend, as you’ll need to make your way back down the hill for your recovery phase. Let gravity be your guide as you jog back down, allowing your body to recover and prepare for the next thrilling ascent.

Repeat this invigorating cycle of sprinting uphill and jogging back down five to eight times. Each repetition is like conquering a mini mountain, pushing your limits and elevating your performance to new heights. Embrace the burn in your muscles and the rapid beat of your heart, for it is in these challenging moments that true strength is forged.

HIIT Running Workout # 3 – The Bodyweight Routine

Picture yourself harnessing the might of your muscles, sculpting your body, and pushing yourself to new limits. Get ready for a bodyweight routine that will ignite your progress and lay the foundation for future challenges.

As a fan of bodyweight exercises, I can’t stress enough their benefits. They’re like the Swiss Army knives of the fitness world—convenient, versatile, and accessible to all. Whether you’re a beginner or a seasoned fitness enthusiast, bodyweight exercises offer a pathway to success, as long as you prioritize proper form and stay within your fitness level. It’s all about building a solid foundation to support your fitness journey.

Now, let’s dive into a beginner-friendly routine that will set you on the path to total body strength and endurance. By incorporating these exercises regularly, you’ll lay the groundwork for even more demanding workouts in the future. So, grab your enthusiasm, put on your workout gear, and let’s conquer this bodyweight routine together!

For each exercise, aim to complete five sets of ten-to-fifteen reps. Remember, it’s not just about the quantity, but also the quality of each repetition. Focus on maintaining proper form, engaging the target muscles, and challenging yourself without compromising safety.

First up, pull-ups, the ultimate test of upper body strength. Picture yourself hanging from a sturdy bar, channeling your inner warrior as you lift your bodyweight with sheer determination. This exercise targets your back, shoulders, and arms, building strength and definition in those upper body muscles.

Next, let’s embrace the power of air squats. Stand tall, feet shoulder-width apart, and sink into a squat position as if you’re preparing to sit on an imaginary chair. Feel the burn in your quadriceps and glutes as you rise back up, like a phoenix rising from the ashes. Air squats are fantastic for strengthening your lower body and enhancing your overall stability.

Prepare to take a dip into the world of dips! Find parallel bars or sturdy surfaces to support your body as you lower yourself down and push back up. This exercise targets your triceps, chest, and shoulders, sculpting those upper body muscles and improving your pushing strength. Embrace the challenge, and watch your body transform.

Now, let’s shift our focus to the classic pushup. Get into a high plank position, hands shoulder-width apart, and lower your chest towards the ground before pushing back up with controlled power. Feel your chest, shoulders, and triceps engage as you conquer each repetition. Pushups are like the bread and butter of bodyweight exercises, delivering a well-rounded upper body workout.

Last but not least, forward lunges, a move that activates your lower body and challenges your balance. Step forward with one leg, lower your body until both knees are bent at a 90-degree angle, and push through your heel to return to the starting position.

Alternate legs with each repetition, and feel the burn in your quadriceps and glutes as you stride towards greater strength.

HIIT Running Workout # 4 – Tabata Protocol

Get ready to experience a heart-pumping, calorie-blasting, and exhilarating workout that will push your limits and leave you feeling invigorated. Introducing one of my all-time favorite HIIT workouts—the Tabata protocol.

This workout is like a burst of lightning, delivering intense intervals of effort followed by moments of recovery. It’s a high-intensity dance between pushing your limits and allowing your body to recharge.

Studies have shown that Tabata workouts, like the one we just conquered, have numerous benefits. Research papers have revealed that this form of high-intensity interval training can enhance cardiovascular fitness, improve anaerobic capacity, and even boost metabolism long after the workout is over.

For the Tabata intervals, you’ll be running at your fastest pace for 20 seconds—a sprint that will make your heart race, your lungs gasp for air, and your legs feel like they’re on fire. Channel your inner Usain Bolt as you explode forward, pushing your limits with every stride.

But don’t worry, after each 20-second burst of speed, you’ll have a moment to catch your breath and recover. It’s like a brief respite amidst the storm—a chance to regroup, refocus, and prepare for the next exhilarating round. Use those 10 seconds of recovery to jog slowly, allowing your heart rate to settle and your muscles to relax before the next sprint.

Now, let’s repeat this electrifying pattern eight times. Eight cycles of pushing your limits, followed by moments of respite. It’s a beautiful balance between exertion and recovery. With each repetition, you’ll feel your body growing stronger, your endurance soaring, and your spirit igniting with a sense of accomplishment.

HIIT Running Workout # 5 – Tabata Protocol – The Strength Version

Are you ready to take your fitness journey to the next level? Brace yourself for the ultimate challenge—Tabata bodyweight training. It’s time to put your strength, endurance, and mental fortitude to the test. But before we dive into this exhilarating workout, let’s talk about what makes it so unique and why you need to approach it with caution.

Tabata bodyweight training combines the best of both worlds: aerobic and anaerobic exercises.

It’s like a fusion of fire and air, blending the intensity of high-intensity intervals with the power of bodyweight movements. This workout will make you sweat, burn calories, and leave you feeling like a warrior who has conquered the battlefield of fitness.

However, a word of caution—Tabata bodyweight training is not for the faint of heart. It demands discipline, proper form, and a keen understanding of your fitness level. It’s important to listen to your body and know when to push yourself and when to take a step back. Remember, your safety and well-being should always be a top priority.

Here’s the workout routine:

Do as many high knee sprints as you can in 20 seconds
Rest for 10 seconds
Do as many squats as you can in 20 seconds
Rest for 10 seconds
Do as many pushups as you can in 20 seconds
Rest for 10 seconds
Do as many burpees as you can in 20 seconds
Rest for 10 seconds
Do as many sit-ups as you can in 20 seconds
Rest for 10 seconds
Do as many squat jumps as you can in 20 seconds

Rest for one to two minutes.

Repeat the circuit two to three times.

Finish the session with a 10-minute cool-down.

You can also try this agility ladder workout.

HIIT For Runners Workout # 6 – HIIT Time Challenge

Looking for an extra edge with your training? Try the HIIT time challenge.

Start your session with a 10-minute warm-up of light jogging.

After that, spend 20 minutes doing as many rounds as possible (AMRAP) of:

Ten military style pushups
Ten hanging leg raises
Ten jumping squats
Ten burpees
Ten pull-ups.

Record your result, then during your next session aim to beat your record.

HIIT For Runners Workout # 7 – Jump Rope Routine

I’m a big fan of jump rope workouts.

These burn mad calories, improve your foot speed, increase coordination, and boost agility.

What’s not to like?

Here’s how to proceed:

Start with a 5 minute forward jumping rope exercise at a comfortable pace as a warm-up.

Afterward, put the rope down and do a set of full-body dynamic stretches.

Next, perform the following exercises:

One minute of forward jumps
One minute of alternate foot jumps
One minute of side-to-side jumps
One minute of double unders
One minute of high knee jumps
One minute of one-foot hops

Rest for two to three minutes, then repeat the circuit two to three times.

HIIT For Runners Workout # 8 – Plyometric HIIT Workout

Also known as explosive training, plyometric training requires your muscles to make use of maximum force in minimum time.

When doing this workout, go explosive for 30 seconds, then recover for another 30 seconds, move to the next exercise, and repeat.

Rest for one to two minutes after completing the whole circuit, then repeat it two to three times.

For a greater challenge, consider holding dumbbells at your sides while doing the workout, or wear a weighted vest.

Box Jumps
Plyo push-up
Jumping lunges
180-degree squat jump
Burpees

HIIT For Runners Workout # 9 – The Ab Worker

I don’t believe in “spot reduction” exercises, but I’m pretty sure that HIIT training can tone your midsection.

It’s also a fun way to exercise your abs: HIIT style is much more enjoyable than doing crunches.

Here’s the workout.

Complete three sets of:

25 Russian twists (on each side)
20 Woodchoppers
25 Mountain climbers
20 Bicycle crunches
20 Hanging leg

HIIT For Runners Workout # 10 – Medicine-Ball HIIT Workout

Medicine balls are usually lightweight.

They’re designed for simple grip and maneuverability, and they’re also a powerful tool for HIIT styled workouts.

Med ball exercises target multiple muscle groups, boost coordination, increase endurance, and improve grip strength.

Complete three sets of eight to 15 reps of:

Rock and roll up
Medicine ball push-up
V-up
Woodchopper
Wall toss.

HIIT For Runners Workout # 11 – Sleds Routine

Sled training is one of the most grueling workouts I’ve ever done.

The first time I ever tried it I truly thought I was going to die, but thanks to a training buddy that kept motivated, I was able to pull it through.

The premise is simple: push the sled from point A to point B as hard and fast as possible without sacrificing form.

That’s it!

If it’s your first time trying this workout, go light and slow.

Start out with a 35-pound slate or lighter.

Only after you’ve nailed proper form should you gradually add more weights and reps.

This I learned the hard way after my first go at sled workouts when I thought I was Superman, I couldn’t sit comfortably nor move my arms for two days!

Here’s how to proceed:

Load a sled on each side and push it for the desired distance.

Then rest for 30 seconds and repeat five to seven more times.

What’s good form? Keep a straight line from your head to your ankle and drive your feet diagonally into the ground with each step you take.

The power needed for the forward momentum must come from your hips and legs, not your arms.

HIIT For Runners Workout # 12 – “Fight Gone Bad” WOD

You cannot do HIIT workouts without throwing some CrossFit WODs (Workout of The Day) into the mix.

After all, CrossFit philosophy revolves around the principles of HIIT training.

I like the “Fight Gone Bad” WOD because it’s intense and will have you doing all sorts of plyo, resistance, and cardio exercises.

To do the “Fight Gone Bad” WOD, complete five rounds of:

Wall-ball, 20-pound ball, 10 ft targets (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

HIIT For Runners Workout # 14 – Filthy Fifty CrossFit Workout

The filthy 50 is another brutal CrossFit workout loaded with rigorous exercises guaranteed to push you to your breaking point.

The circuit involves performing 50 reps of 10 different exercises, all done as quickly as possible.

The exercises are:

50 box jumps with a 24-inch box
50 jumping pull-ups
50 Kettlebell swings
50 walking lunge steps
50 knees to elbows
50 reps of push presses with 45 pounds
50 back extensions
50 wall balls using a 20-pound ball
50 burpees
50 double-unders.

Amazing, right? If you can pull this off in under 30 minutes, then you’re in remarkable condition!

HIIT For Runners Workout # 15 – Heavy Rope HIIT Workout

Rope training is the most recent addition to my training regimen, and goodness, it’s freaking tough!

Heavy rope exercises target every major muscle in the body and will push you to the breaking point if you’re not careful.

Here’s a workout routine to try:

Start with a 10 to 15 minutes dynamic warm-up, then perform the following battling rope exercises:

One minute of rope waves
One minute of shoulder press
One minute of rope spirals
One minute of side slams
One minute of alternating wave lunge jump
One minute of start jumps.

HIIT Running Workout Routines – The Conclusion

There you have it. The above HIIT running workout routines are some of the most efficient and powerful workouts you can ever do to improve your fitness and health.

Feel free to leave your comments and questions below, and as always, thanks for stopping by. Keep running strong!

David D.

The 16 Best Bodyweight Exercises For Runners (& How to Start Body Weight Training)

July 11, 2024March 9, 2016 by David Dack

Looking to start bodyweight exercises for runners but have no idea where to get started? Then you have come to the right place.

Here’s the truth.

Bodyweight training, or calisthenics, is one of the best options you got to improve your fitness, lose weight, and build the body of your dreams.

It’s the ideal way to work out at home, in the gym, or wherever you happen to be. Most calisthenic exercises are convenient, and by definition, require no equipment—just your body and some space around you.

Seems hard and scary, but don’t lose heart! As we’re going to see in today’s post, calisthenics is not rocket science.

Here’s your complete guide on how to start bodyweight training as a beginner.

In this sweet guide, you’ll learn:

The benefits of calisthenics
How to get started with bodyweight exercises
What is a calisthenic workout
The basic exercises you need
How to develop proper technique
And so much more.

Sounds good?

Let’s get started.

What are Bodyweight Training Exercises?

As the name implies, bodyweight training consists of strength-building exercises that utilize body weight to create resistance for the muscles against gravity instead of resistance in the form of bars, dumbbells, kettlebells, medicine balls, exercise machines, you name it.

Typical calisthenics workouts can range from straightforward sessions of push-ups and pull-ups to an elaborate routine of muscle-ups and jackhammers.

Bodyweight training is simple to learn, efficient, and can be done virtually anywhere, at work, at home, while traveling, etc. Think of it as a portable gym.

What I like the most about bodyweight training is scalability. You can easily modify and re-adjust your routine to match your fitness skill, whether you’re a newbie couch potato or an elite gymnast.

Bodyweight Exercises Benefits For Runers

Bodyweight exercises are some of the best moves that can help you improve your fitness level and get into the best shape of your life without paying for hefty gym fees, or be confined to a gym.

This kind of training is really convenient, and can be done anytime anywhere.

You don’t need any sort of fancy equipment or access to the gym.

All you need is your bodyweight, a clear and comprehensive routine and a bit of determination.

The bulk of bodyweight exercise is convenient, simple and scalable, so as you long as you are willing to keep good form the entire time, listen to your body, and do your best, you will be in a good place.

The routine I’m sharing with you today involves doing a set of challenging bodyweight exercises designed to push you hard, while the recovery periods refresh you for the next round of high-intensity work.

To make the most out of this workout, be sure to push your hardest on every interval—just keep good form the priority here—and by the end of the routine you should feel utterly exhausted.

If you are not completely worn out, you are not pushing it hard enough.

So make sure to push yourself as hard as possible while keeping proper form the entire time.

If your form starts to suffer, that’s a clear sign that you should back off, recover a bit, then go at it again.

Just don’t give up.

The 16 Best Bodyweight Exercises For Runners

If you haven’t exercised in a long time, a good segway to the world of bodyweight training is starting with basic exercises—think push-ups and pull-ups.

These exercises are building blocks of strength training. They form the foundation of almost every move you’re going to make in the future.

Do them with good form, though. Proper technique is especially vital for beginners, as the movement habits you develop off the bat will stick you as you progress.

Once you master the basic callisthenic exercises shared below, the fancier moves will start to seem much more doable.

Bodyweight Exercise For Runners – 1. Air squats

Benefits

Bodyweight squats are wonderful multi-joint exercises target almost every muscle in your lower body.

They are also key for boosting endurance, especially if you are doing any type of running, biking, and swimming.

Here are some of the common mistakes:

Rounding the shoulders and curving the back as you squat.
Excessive forward knee bending until they extend past the toes.
Knees falling inward or outward.
Dumping weight into the toes, which places strain on the knee joints.
Misalignment of the knees and toes.

Proper Form

Begin by standing with your feet a little wider than hip-width apart, toes should be slightly turned out, with the arms resting at your sides.

Next, while bracing your core and pulling your shoulder blades in towards each other, start squatting by bending your knees slowly while putting most of your bodyweight onto your heels.

Make sure to keep your knees aligned over your ankles and back straight the entire time.

As soon as you reach the bottom of the squat, press back up through the heel and return to standing position.

Do this exercise slowly and gradually at first, but as you master proper form, be sure speed it up to boost the cardiovascular activity and burn some mad calories during this exercise.

Bodyweight Exercise For Runners – 2. Push-ups

The push-up is a classic bodyweight exercise targetting the upper body and core. It works the biceps, triceps, and pecks like nothing else—as long as you perform it right

Not only bad push-up form is a waste of time and energy, but it could also lead to lower back pain and severe shoulder and wrist issues.

Here are some of the common push-up pitfalls:

Lifting the butt high in the air.
Performing half a push-up—not going low or high enough.
Sinking the hips down.
Holding the breath.
Placing the palms in front of the shoulders.
Keeping the chin too close to the chest.
Poor head position.
Putting the hands too far forward.
Not fully straightening the arms on the push-up.

Proper Form

Begin by setting up your weight supported onto your toes and hands. Place your hands underneath your shoulders, then extend your legs straight out behind you. Keep your head in a neutral position, arms and hands slightly below your shoulders, fingers pointing forwards.

Tighten your core, squeeze your butt, then lower your body until your chest is an inch or two above the floor, elbows pulling back at about a 45-degree, then rise back up by fully extending your arms. That’s one rep.

Engage your core and buttocks and keep your elbows tucked in to your sides throughout the movement. This helps keep your body in a straight line from head to heels.

Can’t perform a single push-up? Use a bench or an elevated surface to put your hands on. I won’t recommend dropping to your knees as it instills lousy form.

As you get stronger, opt for lower surfaces for your hands until you can do clean pushups with no assistance.

Push-up variations: Military pushups, wide-stance pushups, incline/decline pushups, archer push-ups, one-hand push-ups, Hindu push-ups, etc.

Bodyweight Exercise For Runners – 3.Plank

The plank is one of the most basic core exercises out there, but it’s not as simple as you might think. It’s actually one of the most common mistakes when it comes to technique.

Planks are versatile exercises that increase core strength and relieve the lower back. But if performed wrong, they can do more harm than good.

Here are some of the common form errors:

Not engaging the core muscles
Sinking the hips
Arching the back
Looking up straight ahead
Tilting the hips
Positioning the hands too far apart
Placing the arms behind or in front of the shoulders
Lifting up the hips too high
Bringing the shoulders beyond the elbows
Not engaging the legs and butt

Proper Form

Begin on your knees and hands in the classic tabletop position.

Position your elbows underneath your shoulder, then tuck your toes and lift your knees off the floor, and look straight toward the floor.

Engage your shoulder muscles and keep your neck aligned in a neutral position, feet together, and toes touching the ground.

Readjust your hand position until your wrists are lined up under your shoulders.

Hold the plank position for as long as possible without losing form.

Plank variations: low plank arm reach, reverse plank side start plank, low side plank, extended plank, low side plank crunch, forearm plank, etc.

Bodyweight Exercise For Runners – 4. Bench Dips

Also known as a triceps dip, this is a classic bodyweight exercise. Dips target the chest and triceps and are best performed off the platform of a chair or a bench.

Here are some common mistakes to watch out for:

Not going low enough or going too low
Moving too fast
Flaring the elbows to the side
Not engaging the core
Gazing at the ceiling
Butt tilting

Proper Form

Start facing away from a chair or bench, then the front of the platform with both hands shoulder-width distance apart, extending legs out in front of you.

Engage your core, flex at the elbows to slowly lower your body until your arm at the forearm forms a 90-degree angle. Pause at the bottom for a one to tow count, then lift yourself powerfully using your triceps. That’s one rep.

Once you can breeze through 12 to 16 reps, move on to a more advanced move, like close grip push up.

Bench Dips Variations: band-assisted dips, dip to leg raise, assisted dip machine, weighted dips, jumping dips with negatives, etc.

Bodyweight Exercise For Runners – 5. Pull-ups

Pull-ups are maybe the best back exercise and better done with a pull-up bar. It’s also one of the hardest, so take your time and start with easier variations.

Here are some common pull-ups mistakes:

Not getting the chin above the bar
Gripping too wide
Staying straight as an arrow
Not using the full range of motion
Letting the elbow flare
Not keeping the back flat
Not keeping the shoulders back
Not going to “dead hang”

Proper Form

Grab a horizontal bar with both hands, palm facing away from you and hands at shoulder-width apart.

Next, while flexing your traps and shifting your shoulders up and back, pull your body up toward the bar, then slowly lower down to complete one rep.

Pull-ups variations: chair-assisted pull-ups, close grip pull-ups, wide grip pulls, butterfly pull-ups, kipping pull-ups, etc.

Bodyweight Exercise For Runners – 6. The Bridge

Also known as the hip raise, the bridge is a fantastic pose for increasing strength in the hamstrings, back, and glutes.

When performed incorrectly, the bridge can lead to neck, lower, back, or knee issues.

Here are some of the common blunders:

Lengthening the muscles within the quads
Having the feet too close to the butt.
Lifting the heels off the ground
Not keeping the toes in line with the knees
Put too much force on head and neck

Proper Form

Begin by lying down flat on your back. Pull your shoulders back and down.

Place your arms alongside your body, then bend your knees and place your feet on the ground, a hip-width distance apart.

Walk your feet back towards your butt, then, on the inhale, press into your arms and feet to lift your hips towards the ceiling. Squeeze your glutes as you rise to create a straight line from your knees to shoulders.

While keeping your knees, hips, and chest aligned, hold the top of the movement for three to ten seconds. Do not let your hips sag or drop.

Slowly lower down and repeat.

Bridge variations: single leg bridge, bridge with a squeeze, weighed bridge, pulsating bridge, etc.

Bodyweight Exercise For Runners – 7. Lunges

Another fantastic lower body exercise for building up the glutes and the quads.

Lunges also help improve coordination and balance, and they’re great for improving proprioception.

But they are also extremely and commonly easy to get wrong. Bad technique doesn’t just look sloppy; it could also cause injury.

Avoid these common pitfalls:

Bending the torso forward
Leaning forward or back
Turning the foot inward
Externally rotating the back knee
Lowering the rear knee too fast
Not maintaining a straight back
Losing balance
Taking very short strides forward or backward
Extending the knee past the toes on the lunge
Shifting the weight from the heel to the toes—or riding the toes.
Pushing the hips forward

Proper Form

Assume an athletic position, with the feet hip-width apart, back flat, and core engaged.

Take a slow, controlled step forward with your right leg as far as possible. Your front heel is roughly two feet in front of your rear knee as it bends toward the ground.

While keeping the weight in the heels and spine flat, lower your body until both of your knees are bent at a 90-degree angle. Avoid leaning back or forward throughout the movement.

Hold for a moment, then take a big step forward with your left leg. Keep alternating the legs to move forward across the floor. Avoid bouncing or using too much momentum.

Lunge variations: jumping lunges, static lunges, isometric lunges, reverse lunges, step up reverse lunge, rear foot elevated lunges, lung with reach, weighted lunges, etc.

Hardest Bodyweight Exercises For Runners

once you master the basic bodyweight movements, make your workouts more challenging by adding the following exercises.

Bodyweight Exercise For Runners – 8. Spiderman Plank Crunch

Benefits

This awesome exercise will not only raise your heart rate through the roof, but it will also test your core strength and balance to the breaking point.

Proper Form

To do them right, start in a standard plank position with your body perfectly straight from head to toe, forearms firmly resting on a mat.

Make sure to keep your back straight and core engaged the entire time.

Next, lift your right foot off the floor, then bring your right knee forward towards your right elbow, pause, then slowly return to the starting position.

Repeat on the other side to complete one rep.

Alternate sides for a total of 12 reps to complete one set.

Aim for three sets.

Bodyweight Exercise For Runners – 9. Dive Bomber Pushups

Benefits

These are my favorite types of a push-up. Also known as the Hindu push-ups, this exercise can help you tone up almost every muscle in your body while providing you with a killer cardiovascular workout

Proper Form

This will push your heart rate to the max.

So make sure to pace yourself here.

Begin in a downward dog position with your butt elevated in the air, and feet spread roughly shoulder width.

Make sure your body is forming an inverted “V’ shape, with your head down.

Next, lower your chest to the floor by bending your elbows toward the floor until your chest almost touches it, then push forward into a dip motion to an upward dog position.

Pause for a moment, then return back to the standing position to comlplete one rep.

Do 10 reps to complete one set, aiming to perform 3 total sets.

Bodyweight Exercise For Runners – 10. Side plank crunch

Benefits

Planks are some of the best bodyweight exercises, so make sure to do a lot of them.

However, the variation I’m sharing with you today will not only test your core mettle, but they will also drive your heart rate through the roof.

Side plank crunches strengthen the obliques and the deep ab muscles, and they are an awesome cardiovascular exercise.

Proper Form

Begin in a standard plank position with legs together, back straight and core engaged.

Then, lean to your left side while lifting your right arm up toward the ceiling, bend your right elbow and place your right hand behind your head.

Next, while keeping your right shoulder tracking over right hand and hip raised the entire time, bend your right knee and bring in to touch your top elbow, and start performing crunches.

Do 8 reps on each side to complete one set.

Aim for three sets.

Bodyweight Exercise For Runners – 11. Pike Jumps

Benefits

This is another awesome core exercise that will help you develop core strength and stability while hitting your hips and quads hard and pushing your cardiovascular endurance to the limit.

Proper Form

Begin in a standard plank position with palms on the ground, core engaged, back perfectly straight and hands directly beneath your shoulders.

Make sure to form a straight line your head to your heels.

Next, while engaging your core, jump your feet together and forward and assume a pike position with butt raised in the air, pause for a moment, then jump back to the plank position while making sure to keep the hands firmly placed on the ground.

That’s one rep.

Do 16 reps to complete one set.

Aim for three sets.

Bodyweight Exercise For Runners – 12. Jump Squats

Benefits

Jump squats are some of the best plyometric exercises you can do to develop explosive power, which is key to building your muscles’ ability to generate force more quickly.

This exercise mainly works the calves, quadriceps, hamstrings, and glutes—vital running muscles.

Proper Form

Stand as straight as possible with the feet spread shoulder-width apart, arms hanging at the sides and core engaged.

Next, while keeping your chest up and back straight, squat down by bending your knees until your thighs are parallel to the ground.

Be sure to keep your back straight and knee is tracking over your toes.

Then, while pressing mainly with the ball of your feet, jump up explosively in the air as high as you can, using the thighs like springs.

As soon as you land on the floor, go straight away to the next squat and jump again.

Do 20 reps to complete one set.

Aim for three sets.

Bodyweight Exercise For Runners – 13. Windshield Wipers

Benefits

This awesome core exercise is ideal for targeting the rectus abdominis and obliques muscles to activate and strengthen your core stabilizing muscles, which is crucial for keeping your trunk steady and good posture while you are running.

Proper Form

Start out by lying down on your back, then raise your legs to a 90-degree angle.

For more support, feel free to spread your arms straight out to your sides.

Next, to perform this exercise, rotate your legs to your right side, stopping short of touching the floor, pause for a moment, press back up, then turn to the left side, and press back to starting position to complete one rep.

Make sure your legs are moving from side to side in a “windshield wiper” motion.

As you get stronger, make it more challenging by bringing your arms closer into your sides so they offer less support.

Do 10 slow reps to complete one set.

Aim for three sets.

Bodyweight Exercise For Runners – 14. Single Leg Elevated Glute Bridge

Benefits

As you may already know, glutes are the source of power when it comes to running.

Good news is the single leg elevated glute bridge exercise is one of the best exercises that target these large and powerful muscles.

Strong glutes can help you run faster and longer while preventing common injury.

Plus, it also builds balance and coordination.

Proper Form

Lie down on your back with your feet flat, knees bent, ankles hip-distance apart, then raise your right leg off the floor, pulling the knee to your chest.

This is the starting position.

Make sure to extend your right leg as straight as possible toward the ceiling.

Next to perform this exercise, raise your glutes off the floor by driving through the heels and extending your hip upward.

Be sure to extend your right leg as far as you can, hold it for 30-second to one full minute, then slowly lower your leg down and switch sides to complete one set.

Aim for three sets.

Bodyweight Exercise For Runners – 15. Side Lunges

This is a unique variation of the standard lunge that builds strength in the hamstring, abductors, quadriceps, and glutes. This lateral exercise is also great for coordination.

When side lunges are performed incorrectly, they can result in pain or injury to the lower back, hips, and knees.

Here are some of the common form errors:

Not keeping the torso uprightand engaged core
Extending the knees out too far
Stepping too wide while performing the side lunge movement
Not keeping the weight distributed evenly
Not keeping the toes in line with the lunging knee.

Proper Form

Assume an athletic position with your feet together, knees and hips slightly bent, and head and chest up.

On the inhale, take a slow, lateral step to the right side, then bend into the right knee and sit your hips back as you’re going to sit in a chair.

Stay low while keeping the weight in your heel and bending your knee to a 90-degree angle, knee staying in line with the toes.

Exhale and press through the right heel to straighten the leg and step back to starting position.

Switch sides and repeat.

Side Lunge variations: Plyo side lunge, dumbbell lateral lunge, reverse side lunge, curtsey lunge with a kick, single-leg deadlift to reverse lunge.

Bodyweight Exercise For Runners – 16. Burpees

Benefits

This compound movement will blast your heart and increase your stamina like nothing else.

Burpees target virtually every major muscle group in the body while helping you become functionally fit in the shortest time possible.

It’s no wonder that the burpees are the bread and butter of most CrossFit workouts and military training programs.

Here are a few of the sad burpees errors that bring tears to my eyes:

Going too fast while ignoring proper
Not properly stabilizing the core.
Allowing for the back to sag when doing the push-up.
Holding the breath.
Sacrificing reps for form.

Proper form

Start by standing with feet shoulder width apart.

Squat down by bending your knees, then lower your body toward the floor by putting your hands on the floor in front of you.

Thrust your feet back, and lower yourself into the bottom portion pushup position, so your legs are fully extended, abdominals tights, and arms straight.

Then in one swift and smooth motion, jump your feet back into the squat position and leap up as high as possible from the squat position.

That’s one rep.

Repeat as fast as possible.

Burpee variations: push-up burpee, superman burpee, side burpee, start jump burpee, mountain climber tuck jump burpee, dive bomber burpee, etc.

The Bodyweight Strength Routine For Running

We’ve all heard of the saying, “failing to plan is planning fail.”

You need a concrete plan if you want to reach your fitness goals. Not only does it improve your training consistency, but it also allows you to monitor your progress and see where you need more work.

The following plan has been designed to increase endurance, build strength while burning some mad calories in the process.

Perform the exercises in order, two to three times a week, with at least one day of full recovery between each go. Take 30 to 60 seconds to rest after each round. Repeat five times.

Whatever you do, make sure to start in line with your current fitness skill, training goals, schedule, and personal preferences. Give it a few months, and you’ll be a leaner, stronger athlete for it.

To get you started, try the following 3-day program.

Monday, Wednesday, Friday: Full body circuit

Ten push-ups
30 squats
20 sit-ups
Ten chair dips
Five pull-ups

Repeat the entire circuit 5 times.

More Bodyweight Exercises

As you get fitter, feel free to add in more bodyweight exercises of various intensities and reps. Some of these include:

Bodyweight Y Squats
X Pushup
Bodyweight Single-Leg Deadlift
Bodyweight Lateral Squat
Mountain Climbers
Bodyweight Shoulder Taps
Calf raises
Dead Bug
Bird Dog with Rotation
Bodyweight Bird Dog
Double Lunge with Reach
Back Extensions
Hand Curls
Chin-ups
Leg raises
Sit-ups
Scissors
Cross-Body Mountain Climbers
Squat Thrusts
Reverse Lunge and Hop
Cross-Body Extension
Elbow to Knee
Wall Slides
Side Plank with Rotation
Dive Bomber Push-Ups
Side Plank with Extension
Jump Squats
Plank to Push Up
Single-Leg Up and Down Dogs
Figure 4 Mountain Climbers
T Push-Ups
Jumping Lunges
Single-Leg Burpee
Scissors
High Knees
Cross Overs
And so much, so much, more.

New to Running? Start Here…

If you’re serious about running, getting fit, and staying injury free, then make sure to download my Runners Blueprint Guide!

Inside this guide, you’ll learn how to start running and lose weight the easy and painless way. This is, in fact, your ultimate manifesto to becoming a faster and a stronger runner. And you want that, don’t you?

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Don’t miss out! My awesome running plan is just one click away.

How to Increase Running Speed

July 5, 2024March 9, 2016 by David Dack

Looking for the best advice on how to increase running speed? Then You have come to the right place.

Improving your running speed should be a priority, whether you just signed up for your first 5K or are looking to improve your marathon time.

I’ve always wanted to become a faster runner.

So, I did what most recreational runners (who don’t know better usually) do:

I kept running for more miles and miles.

Nonetheless, I wasn’t getting any faster, and I got really frustrated.

But, once I started doing some of the stuff shared below, my running speed improved almost within weeks.

It goes to show you how much a change in training approach can have on athletic ability!

Today’s post will give you some creative training guidelines to help improve your running speed without having to log more miles.

How To Increase Your Running Speed

The training strategies I’m providing aren’t going to turn you into the next Flash, but based on my own experience, they can surely add more spring to your foot strike, and that’s a good thing if you ask me.

Increase Running Speed Strategy 1- Strength Training

When it’s done the right way, weight lifting strengthens key muscle groups for faster, more injury-free running.

The stronger your leg muscles are, the more force they can generate and absorb.

Runners also need strong upper bodies to maintain proper form and mechanics.

Don’t know where to start?

Check these five posts:

Want the good stuff? Add the following exercises to your training arsenal:

Squats

Planks

Pistols

Russian twists

Increase Running Speed Strategy 2 – Interval Training

Interval training is the most satisfying way to work on your speed.

It involves alternating intervals of high and low intensity while running to build both speed and endurance.

It also burns some mad calories in less time too.

Opt for a 2:1 ratio where you sprint for 30 meters, jog for 60, sprint 30, jog 60, and so on.

During the work interval, run at maximum speed.

Then during recovery walk or jog slowly, letting your heart rate and muscles cool down.

You are not doing interval training right if you don’t exhaust your muscles, which is what’s known as going into the anaerobic zone- the point at which you’re panting for air.

After a thorough the dynamic warm-up, alternate running one 100-meter at your maximum speed and jogging for 200-meter.

Start with six or eight repeats (with a recovery period in between each), and try to work your way to do more reps.

Note – You’ll need need a stop watch to keep track of time when performing intervals.

Increase Running Speed Strategy 3- Drill Training

Speed drills are another strategy you can use to improve your running time.

These improve running form, increase coordination, and boost running cadence—vital elements of speed.

There are plenty of speed drills you can add to your training program.

Here are some of my favorites:

Acceleration strides

High Knees

Backward running

https://www.youtube.com/watch?v=PU6qPvT6sAc

Note: If you’re serious about drill training, then check out The Running WOD Bible by P Selter.

You can get it from Amazon for $10 by clicking here.

The 10 Run-Till-You-Drop Commandments by Megan White is another treasure trove on speed boosting tactics.

Get it here for $10.

Here’s the full speed drills training routine.

Increase Running Speed Strategy 4-Hill Training

Want to take your interval training to the next level? Hit the hills.

Pounding the incline helps build strength in your quads, hamstrings, and calves.

This, in turn, will increase your endurance and the ability to run faster on smooth and flat surfaces.

Why so effective?

Hill training provides you with a lot of intensity with less impact on your joints than you’d experience when pounding flat terrain.

Here’s how to proceed on your next (or first) hill workout.

Begin by locating a reasonably steep hill that’s about 50 to 100 meters long.

You don’t have to find the steepest hill around—as long it’s challenging, you’re good to go.

Then, following a thorough warm-up on a flat surface, run up the hill as fast as you can then jog slowly back.

Repeat several times, depending on your conditioning and training goals.

This could be anywhere from six times for a newbie to a dozen for an experienced runner.

Stick to a pace that allows you to get over the hill without panting for air or doubling over because of fatigue.

Keep in mind that running a hill is a skillset in itself.

Additional resource – One mile training plan

Increase Running Speed Strategy 5- Plyometric Training

When broken down to its most basic elements, running is really just a form of jumping from one foot to the other.

Fortunately, there’s an entire whole training program that makes the most of this fact.

It’s called plyometric or explosive training.

Plyometrics has plenty to offer, and it’s a form of exercise you should seriously consider adding to your regimen.

Research shows that explosive power movements can significantly increase endurance, agility, and speed.

What’s more? Plyo training requires little time.

You can do a few plyo moves after an easy run or add 10 to 15 minutes of jump exercises to your regular strength workouts.

Either way works – it’s totally up to you.

Here are the five plyometric exercises I recommend:

Box Jumps

https://www.youtube.com/watch?v=EKa1GG5Zsg0

Hopping

Squat jumps

Plyo push-ups

One important note: make sure you’re working out with the right gear and equipment — especially a steady jump box.

Additional resource – How fast can Bolt Run

Increase Running Speed Strategy 6 – Running Cadence

The fastest runners in the world have a lot in common.

They train like crazy, are well-built; they also take more steps per minute than the average, slow, runner.

Also known as stride turnover, running cadence refers to the number of steps a runner takes during a minute, and, as seen a previous post, is key for increasing speed and improving technique.

Research shows that the fastest and most efficient runners in the world have a cadence of roughly 180 steps per minute.

These runners also keep their feet close to the ground with short, light, and fast quick steps.

To determine your current number, run for one minute while counting the number of times your right foot strikes the ground, then multiply it by two.

To increase it, focus on taking fast, short, and light steps—as if you’re stepping on hot coals.

It should feel like playing hot potato with their feet.

Increase Running Speed Strategy 7 – Jump Rope

Not all steps for improving running speed are running steps.

Your cross-training program—AKA your non-running workouts—matter too.

One of the best of these is rope jumping.

Jumping rope is a challenging and effective way to boost your running speed and strengthen your main running muscles without putting too much impact on your joints.

The rope mainly targets your quads, glutes, and calves—primary running muscles—as well as your chest, back, triceps, and shoulders as they assist in continuously turning the rope.

Not only jumping rope improves overall endurance and breathing technique, but it can also improve your focus and coordination.

To take this classic workout to the next level, increase the duration and intensity of your jump rope exercise, building it up to 20 to 30 minutes.

You can also play with your feet for more challenge.

Try alternating feet, jumping on one foot, or jumping on your heels.

Increase Running Speed Strategy 7 – Get The Right Form

Another vital key to running faster—at any pace or speed—is to run more efficiently.

When you’re running more efficiently, you’ll be able to cover more distance more quickly without feeling as tired since you’ll be using less energy.

Guess what’s the key to doing that? Of course, it’s proper running form.

So what’s the correct technique? The primary cues to focus on include:

Here are a few hints:

Run tall. Keep your upper body tall yet relaxed. Try to make yourself six inches taller when speeding up. Imagine a string holding you up.
Make sure your feet land under your center of gravity. Aim to hit the ground with the middle of your foot under your hip.
Keep your shoulders relaxed, with the arms swinging back and forth at low 90-degree angles.
Keep your hands gently clenched. Imagine you’re holding a delicate butterfly in your palms without crashing it.
Keep your posture upright with the back straight and the head up, so your chin is parallel to the ground.
Focus on moving forward, not side to side. Allow for no wasted movement. All of your energy should be focused on propelling you forward.

Go one step further and give the Pose Method a shot.

One of the best sources, maybe the only book you’ll ever need on the subject, is “The Running Revolution” by Nicholas Romanov.

Here is the link to buy it.

Additional Resource – Here’s how to run faster

Increase Running Speed Strategy 9 – Lose Weight

Research published by the American College of Sports Medicine revealed that losing weight (fat, not muscle) can help runners improve running times—cutting roughly two seconds off a mile for each pound lost.

For example, a 15-pound weight loss should cut about 80 to 90 seconds of 5K race time.

The reasoning?

The more weight you carry, the more effort you expend to run from point A to point B, thus, the less power you have overall.

Don’t believe me?

Try running while strapping on a 25-pound backpack then tell me how you feel.

You’ll, sooner than later, realize how hard it is to achieve, let alone maintain, speed.

Now picture how much easier it would be if you were many pounds lighter.

Increase Running Speed Strategy 10 – Be Consistent

A boost in running speed comes from practice and consistency.

This means hitting the pavement multiple times per week for numerous consecutive months to accumulate endurance, stamina, and strength.

There are no shortcuts.

Silver bullets don’t exist in the real world.

If you keep moving forward, you’ll sooner or later, reach it—as long as it’s realistic of course.

As a rule of thumb, aim for three to four running session per week.

When you start to add extra runs to your weekly plan, do so slowly—speed follows endurance.

Make one of these sessions your long run where you aim to cover more miles than on any other runs that week.

Here’s a typical weekly running plan for increasing speed:

Monday

Interval Run – 8 X 4oom at 80 to 90 percent of maximum speed.

Tuesday

Upper Body Strength Workout

Wednesday

30-Minute Uphill Workout

Thursday

Lower Body Strength Routine

Friday

4 X 800m at 90 percent of maximum speed

Saturday

Long Run

Sunday

Rest Day or Cross-train

New to Running? Start Here…

If you’re serious about running, getting fit, and staying injury free, then make sure to download my Runners Blueprint Guide!

Click HERE to check out my Runners Blueprint System today!

Don’t miss out! My awesome running plan is just one click away.

Conclusion

By doing interval workouts, increasing cadence, working on technique, losing weight, running hills, and incorporating consistency, you’ll be able to take your running speed to an entirely new level.

Now the ball is in your court. Do you have any other tips to share? If so, then feel free to do so in the comments section below.

I hope my guidelines for increasing running speed will help you become faster than you ever thought possible.

In the meantime, thank you for dropping by.

Keep running strong.

David D.