Given we have all been told we are not allowed to run in group and all our races are being postponed / cancelled. I’ve put together a little guide to help us all maintain our fitness during this time. This is the 14-Day Isolation Challenge…
The most simple group of exercises I have found are provided by Asics in the links below.
Stretching
Strength
For those who want something a little more advanced, there are a number of routines below that I have used in the past for to coach runners. They incorporate various exercises, that are specifically for runners. Each routine should take 15-20 mins max, and are often best completed after a run whilst your muscles are warmed up. The final set of exercises are plyometric exercises that only experiences runners should do, if you want to try them ease yourself into them gradually.
Routine Number 1
Hip Flexor Stretch
Hold Stretch for 30 seconds (both sides) x 3 reps (I want you to do the second stretch in the video)
Abductor / Torso Stretch
Hold stretch for 30 seconds (both sides) x 3 reps
Hamstring Stretch
Hold Stretch for 30 seconds (both sides) x 3 reps
Single Leg Hops
30 hops (both sides) x 3
As simple as it sounds, just hop on one leg in the same place. Stay well balanced, head held high, maintain good posture.
Calf Raise
10 reps (both sides)
Routine Number 2
Split Leg Squat Forwards
10 reps (both sides) (without a kettlebell)
Adductor Stretch
Hold stretch for 30 seconds on each side x 3 reps
Heel Walk
1 min in total
Hip Raise (two legs)
10 reps
Running Against a Wall
30 paces (count on one side)
Concentrate on form, using a mirror or get someone to film you, so that you can see where your ankle and heel are as you’re lifting your leg
Keep your head up high, leaning into a wall with your ankle in line with the other leg when it’s raised. Knee lifted into position by the position of the ankle, in line with other leg, not driven up and forwards. To ensure correct form, do this in front of a mirror for guidance. Get your ankle as high along the line of your other leg as you can.
Routine 3
Back Muscle Exercise
10 reps x 3
Windshield Wipers (level 1)
3 reps, 30 seconds each rep
Pilates Back Bow
10 reps x 3
Prone Scorpion Stretch (Beginner)
3 times on each side hold for 10 seconds
Kettlebell (Around the World) – A great alternative is a 2 litre bottle filled with water.
3 reps , 30 seconds each way is one rep
Kettlebell (Goblet Squat) – A great alternative is a 2 litre bottle filled with water.
3 reps, 10 squats is one rep.
Plyometrics Session – Beginners
Cross Jumps
| 1 | 2 |
| 3 | 4 |
The above table shows a simple cross with 4 numbers in it, you can draw it on the floor or just imagine it!!
We are going to jump on the numbers in order of the sequences shown. The jumps should be 10-20 cm based on ability, start short and work up. Jump and land with both feet together, always remaining shoulder width apart. Make sure core is strong and head up looking forward. Pointing thumbs outwards and keep shoulders back. Jump as quickly as possible, but in a controlled manner.
1 – linear jumps – jump from number one to number three, back to number one and repeat for 45 seconds.
2 – Lateral jumps – jump from number one to number two, back to number one and repeat for 45 seconds.
3 – Round the corner jumps (1) – Jump from Number one, to number two, to number 4, Back to number two, Back to one and repeat for 45 seconds.
3 – Round the corner jumps (2) – Jump from Number two, to number one, to number three, Back to number one, Back to two and repeat for 45 seconds.
4 – Switch Jumps – put one foot in number 1 and one foot in number 3. Switch the number each number is in and repeat for 45 seconds.
High Knees
This is a simple exercise. I want you really concentrate on getting your knee as high as you can each time and getting as many high knees into 20m travelling forwards as you can. You are running forwards, short steps with knees being driven upwards on each forward step, use arms to drive speed. Fast short steps. Really think about form. Repeat three times, recover whilst walking back to start.
Heel Kicks
Stay on ball of your feet and drive the heel as close to your backside as you can. Fast short steps over 20m, strong core, head up really think about core. Repeat three times and recover walking back to the start.
Long Jumps
Start feet shoulder width apart, use arms to drive forwards, keep head high, from a standing start jump forwards as far as you can with a controlled landing back into a stationary position. repeat forwards for the 20m. repeat 3 times and use the walk back to the start as recovery.
Power High Knees (Height)
Hop forwards with your left leg followed by a hop forwards with your right leg and repeat (just like skipping). The difference is with each hop you are trying to get as high as you physically can, use arms and knees to drive you upwards over the same 20m, repeat 3 times and use the walk back as recovery
Power High Knees (Distance)
Hop forwards with your left leg followed by a hop forwards with your right leg and repeat (just like skipping). The difference is with each hop you are trying to get as far forwards as you physically can, use arms and knees to drive you upwards over the same 20m, repeat 3 times and use the walk back as recovery.
Examples of these exercises are shown on this video:
If you experience any pain during these plyometrics sessions, back off the effort or stop if needed.
Plyometrics Session – Advanced
Rest for at least 1 – 2 minutes between each exercise
Box Taps / Step Taps
This is a simple exercise, but should become very taxing towards the end. Begin with one foot on the floor and the other on a box, swapping them as quickly as possible. Do this for 20 seconds, rest for 20 seconds, repeat 5 times
Box Hops / Step Hops
An exercise that requires concentration. Jump onto a box and back down as fast as you can, for 20 seconds, rest for 20 seconds and repeat five times.
Double Leg Bounds
This requires some space!! Feet shoulder width apart you repeatedly bound forwards landing on both feet at same time. Aim for 8 jumps with about 1m in distance each jump. Repeat 3 times with 30 seconds rest in between.
The aim is to remain on the ground for as little time as possible.
Single Leg Bounds
The same as above, only using one leg in a hop type motion. Aim for 50cm in between each bound and 8 jumps again. Repeat 2 times on each leg with 30 seconds in between.
Double Leg Zig Zag Bounds
Create a zig-zag pattern, moving forwards and trying to bound between 50 cm – 1m in a diagonal, alternating pattern. 8 jumps, repeat 3 times with 30 seconds in between.
Single Leg Zig Zag Bounds
This is the same as above but only using one leg in a hop type motion, aim for 30-50cm between bounds. 8 jumps again, repeat 2 times on each leg with 30 seconds in between.
Hurdle Rebounds
Imagine there are 4 hurdles in front of you about 80cm-1m apart, the hurdles are knee height.
The aim is to jump all 4 hurdles two footed one after the other. Idea is to get as high as you can over each hurdle. Clearing all 4 hurdles is one set.
1 min rest between each set and complete 3 sets.