Running Interval Workouts September 2017
Running Interval Workouts
For my fitness post this week, I wanted to post a couple running workouts. I have been getting a little more sleep lately so my runs have been much better. This week I ran two different fitness runs. It's amazing how much better I feel and exercise when I have gotten enough sleep!
Since my son was born, two years ago, I have struggled with my workouts. I get them done every day but most of the time end up tired right after and have a hard time not being exhausted. Part of this is due to running around after my two year old. I love that he is growing and each stage is so much fun. I really mean that! But, it is a lot more challenging taking care of and running around after a toddler. When my son was first born and before he could walk he was pretty easy. I would strap him to me and got a lot done. That's much different now.
Kids are supposed to nap so parents can get a few things done but this is a myth. I haven struggled to get things done but I also love spending time with my son. So, before being a mom, I had no clue what stay at home moms went through. I teach a few yoga classes a week and am grateful I do not have to go to a full time job. I know many mothers love working and that's great. For me, I love having my time away but also love being with my son. Two years have gone by so fast so I don't want to miss anything.
Anyway, all this and lack of sleep have hindered my running. Yes, I was able to train for a half marathon and did pretty well but my conditioning and fitness runs could be much better. This week, they were better. I am hoping this is a trend!
The first fitness run was running sprints with some interval and strength exercises. I started with a half mile warm up run that was super easy. Then I did four rounds of five exercises (shown below) and cooled down with another half mile easy run.
Four rounds: Each exercise was done for 40 seconds with a 20 second rest
- jumping forward and back sumo squats
- tricep dips and push-ups (20 seconds each)
- skater hops
- mountain climbers with hands on blocks
- 1 minute sprint (full speed)
This workout was tough after the first two sprints but it was also nice to incorporate strength interval training and running into a workout. Running workout number two was a good one. I warmed up with a mile and a half of easy running. Then I ran 6x300 meters at 5k speed. I included two mini hills with 75 percent effort. I cooled down with one and a half miles easy.
The second running workout was done three days after the first one. I find that some of the strength training makes my body sore a day and a half later. So trying to fit in another fitness run a day or two after serious strength/interval training is too much for my body.
My heart is in running but I also know the value of and like strength training. I have started to incorporate at least 10 minutes of hamstring, glute, core and upper body toning exercises to most days. If I have a long run day, I usually don't do any other activities except some yoga to relax and lengthen my muscles.
Hopefully this workout post will be a source of some inspiration and new ideas for your next workout or find another great running workout here!