This past weekend we were hit with our first blizzard. As much as I love winter running, safety is always first because being injured is WAY worse than having to fit in a few treadmill runs. Luckily though, I was able to get in a run outside the day after the storm (Saturday):
After my run, I did some strength work. I usually only get in about 15 min of exercises after a run. This is what I did:
- Reverse plank dip – 30x
- Planks with leg left – 1 min
- Side planks – 1 min each side
- Bicycle – 50x
- Superman – 20x
- Metronome – 20x
- Deadlifts with kettlebells – 20x
Some of these workouts you can find here.
Sunday was a different story. We got some freezing rain and all the snow on the ground turned into black ice. This is very dangerous so please do not run outside in this kind of weather or get some Yak Trax. I almost fell just walking down the street. So instead of going outside (because it was slippery and I was fighting a cold), I hit the treadmill and did some intervals. Then I went to a spin class at Revolve. I really like Revolve classes because it’s like a dance party every time. See my post here on Revolve. The music is always upbeat and the instructors are always so encouraging. Since I know you are as depressed as I am about having to go indoors during times like this, here are some ideas if you are stuck inside:
- Take a class: This is a good time to work on your strength/flexibility. With so many boutique studios in NYC now, you have so many options. Otherwise, your local gym probably offers some general total body classes. I take Shred 55 at NYSC with a handful of instructors.
- Do your own strength exercises/stretching: Ok, maybe you don’t like being stuck inside a room with a bunch of sweaty strangers. You can always do your own strength routine at the gym or at home. See above.
- Spin: I used to be a spin hater until I found good instructors. Spin is a great way to cross-train for runners because it works the opposite muscles. Go to a spin studio/class or do your own workout on a stationary bike. I like classes at Revolve, Flywheel, or Swerve. If you are poor (like me), these studios sometimes will offer free classes.
- Intervals/speed work on the treadmill: I like the LADDER. Warm up for one mile. Speed up for one min and then recover for one min. Repeat at two mins, three mins, so on. I usually do a 1-1-2-2-3-3 sequence and then work my way back down. Cool down for one mile. It depends on how much time you have and want to spend on the ‘mill.
If I have to resort to a treadmill run, I will usually limit it to no more than one hour (because otherwise I will go crazy) and then take a class or do strength work afterward. That is exactly what I will be doing today.
Also, this week is the FIRST WEEK of marathon training!!! I have four short runs and one 10 miler scheduled. No more blizzards, please!
What do you do to cross-train?
Anyone ever use Yak Trax? Worth it?