August 31 2015
A little bit of creativity and your own body weight can help you build strength.
Stuck in a rut? You’re not alone! It’s easy for runners to get complacent—running the exact same 4-mile loop, at the exact same pace, every single time we lace up our shoes. While this is much better than sitting on the couch, the results can be frustrating—exercising for hours and hours a week without any noticeable difference in our bodies or our fitness.
If this all sounds a little too familiar, mix things up by pushing yourself to commit to our 30-day challenge. To get your body to change, you have to demand it to do things you’ve never done before. For the next month, supplement your routine with our easy-to-follow full-body, metabolism-boosting workout.
YOUR GOAL…if you choose to accept: Perform this routine 10 times during the next 30 days.
There are two types of goals: process goals and outcome goals. Most goals you set as a runner are outcome goals, in which you try to achieve a specific result, like crossing a half-marathon finish line or running a new personal best.
But for the next 30 days, you’re going to work toward a process goal that changes your behavior. By committing yourself to performing the following workout 10 times this month, you’ll mix up your training and strengthen your fitness. You’ll progress as you go. Each time you do the workout, there will be a few more reps than the last. Remember: Your body needs new challenges to change.
To perform this workout 10 times in the next 30 days, you’ll need to do it two to three times a week. If you are extremely busy one week and only finish the routine twice, the next week you must do it three times. You can continue with your normal running routine during the month, but scale your miles back to avoid fatigue. This workout is tough!
* Plank with Alternating Leg Lift
* Body-Weight Squat
* Reverse Lunge
* Single-Arm Row
Rest for 2 minutes and repeat.
1: Perform 1 set of each exercise for 8 reps.
2: Perform 1 set of each exercise for 10 reps.
3: Perform 1 set of each exercise for 12 reps.
4: Perform 2 sets of each exercise for 8 reps.
5: Perform 2 sets of each exercise for 10 reps.
6: Perform 2 sets of each exercise for 12 reps.
7: Perform 3 sets of each exercise for 8 reps.
8: Perform 3 sets of each exercise for 10 reps.
9: Perform 3 sets of each exercise for 12 reps.
10: Perform 3 sets of each exercise for 15 reps.
Every issue of Women’s Running has a new strength training plan each month. Subscribe today to get the latest tips!