Got 20 minutes? Perfect!
You can do this quick workout and all you need is a watch (or phone) to keep track of the one minute run intervals! Work your core and challenge your balance with a few simple warm up and finisher exercises.
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Easy Run – 20 Minutes
WARM UP MOVES:
Hip Rotations are great for loosening up tight hips that have been sitting too much! Also, as a single-leg movement, they challenge your lower body stabilizer muscles.
1) Keep your hands on your hips.
2) Lift one knee as high as feels comfortable.
3) Rotate knee out to the side as far as feels comfortable
4) Return to center. Do 10 reps on each leg.
TIP: Control and balance trump speed. Move slow and steady.
Knee/Toe Touch Balance will stretch your hamstrings while challenging your balance and coordination! Keep your standing leg mostly straight (without locking out your knee).
1) Lift RIGHT foot slightly off the ground and keep it up!
2) Bend down, keeping a soft lock in your standing leg.
3) Reach RIGHT hand toward your LEFT knee or toes.
4) Return to standing. Do 10 reps for each side.
TIP: Whether you touch your knees, toes, or somewhere in between it doesn’t matter! Only reach as far down as you can control without putting your foot down.
Feet Over Ankle Drills – This is basically running in place. Go as fast as you can to get your blood flowing and heart pumping.
1) Run in place, only lifting your feet just above ankle height.
2) Pump your arms, too!
3) Go for 30 seconds, then take a 5 second breather.
4) Move on to High Knees before returning for round 2.
TIP: Use this time to “shake out” your upper body. Keep your shoulders and hands loose.
High Knees get your heart pumping! Some tips:
1) Start low and work up to lifting your knees higher.
2) Don’t lift your knees above hip height. No (k)need.
3) Pump your arms and breathe!
4) Keep your landing soft as you hop from foot to foot.
5) Go for 30 seconds, then take a 5 second breather.
6) Repeat the Feet Drills & High Knees.
TIP: Think about your landing knee. Does it tend to fall inward toward the center of your body as it bends? If so, go easy and focus on keeping your knee over your toes and pointing forward.
RUN / WALK INTERVAL:
1 Minute Easy:
Your pace will depend on your running fitness level. If you’re not able to run for 10 minutes straight, no problem! Your Easy Minute will be a walk. If you are able to run for 10 minutes at a time, then find a pace on the very slow end of your scale for your Easy Minute. If you’re somewhere in between, start off with jogging during your Easy Minute and then switch to walking during your Easy Minute when you feel the need.
1 Minute Moderate:
Again, your moderate pace totally depends on you. The simplest thing to do is find any faster pace you can COMFORTABLY run for 1 minute. If you’re looking to get in a high intensity workout, make your Moderate Minute more of a 5K “sprint” pace. If you need a light day, make a small increase from your Easy Minute pace.
Walk for 30 seconds to cool down a bit before your plank.
Plank for 30 seconds to 1 minute. You can plank from knees or toes, from forearms or hands. Whatever challenges you. If your wrists are sensitive, you can try planking from your fists to alleviate the strain on the bent wrist (just takes any rings off first).
Cobra requires activating your glutes, pinching your shoulder blades together, and lifting your chest and arms slightly off the ground. Rotate your palms away from your body as you do this. Hold for 1 or 2 seconds then relax. Repeat 10 times. Cobra helps build the back/shoulder strength to keep you from slumping forward on long runs.
Cobra Tip: Keep your chin tucked and eyes on the ground in front of you so you don’t over extend your neck by trying to look up.
Quad & Calf Stretches are a great opportunity to breathe deep and let your heart rate return to normal. A standing quad and calf stretch is fine, but using a foam roller is great too! Make sure you hold each stretch for 30 full seconds to get the maximum benefit of this cool down. Why rush it? You’ve got the time!
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I’ll be featuring many more run workouts just like this for all levels!