Nick Harris-Fry
Thursday, August 9, 2018 – 15:39
No two runs need ever be the same, so if you?re tired of plodding around the same old route at the same old pace, let us inspire you to try something new. It could be heading out of your local area to tackle some stunning trails, mixing up your paces with a Fartlek session, or breaking up your run with some bodyweight exercises by following this workout from Mila Lazar, head of HIIT at boutique gym Another_Space.
The routine involves three running sections broken up by two short HIIT bodyweight workouts and provides a flavour of what is on offer at Another_Space?s new Another_Run sessions. These cost £10 and start at 6:45pm every Monday at Another_Space Bank, so if you thoroughly enjoy the workout below and live in London, give the group sessions a whirl too.
Warm-up
Run through the below exercises and add in some dynamic stretches of the legs, chest and back before you start the workout.
Jumping jack
Time 1 min
From standing, jump and raise your arms above your head, landing with your feet spread wider than shoulder-width apart. Bounce straight back to the starting position.
Butt kick
Time 1 min
Jog on the spot, flicking your heels up towards your bum.
High knees
Time 1 min
Carry on jogging on the spot, but this time raise your knees up towards your chest.
Hand walkout
Reps 8-10
From a standing position, bend down, place your hands on the floor and walk them out in front of you until you reach the top press-up position, then walk them back and stand up.
Hip opener lunge
Reps 4-5 each side
From a top press-up position bring your right foot towards your right hand and lower the left knee down to the ground while pushing your torso up and away from the floor. Then take the right foot back and repeat the movement on your left side.
Jump squat
Time 1 min
From standing, lower your body by bending your knees and pushing your hips back until your thighs are parallel to the ground, then push back up explosively through your heels and leap into the air.
Downward-facing dog toe-taps
Reps 5 each side
From a top press-up position, lift your hips up and back until your arms and legs form a triangle with the ground. Tap your left foot with your right hand then move back into the press-up position. Repeat the movement alternating the hand and foot used each time.
Run 1
Time 20 mins
The first running section is the longest. Go at a comfortable pace, and try and finish somewhere that?s suitable for your first mini bodyweight workout.
Workout 1
Do two rounds of the following.
Skater jump into walkout press-up
Time 45 sec Rest 15 sec
From standing, leap to the side and land on one foot, bringing the other foot behind your standing leg. Then repeat the skater jump on the other leg before dropping into a hand walkout. When your hands are beneath your shoulders drop into a press-up before walking them back and standing up.
Mountain climber into burpee
Time 45 sec Rest 15 sec
Get into a top press-up position and bring one knee quickly towards your chest then back to the start, alternating sides until you hit eight reps in total. Then jump both feet up towards your hands and leap into into the air. Once you land, go straight into another round of mountain climbers.
Run 2
Time 10 mins
Workout 2
Again, complete two rounds of the following before you carry on with your run.
Chest-to-floor tuck jump burpee
Time 45 sec Rest 15 sec
From standing, drop your hands to next to your feet then jump your legs back so you?re in a top press-up position. Do a press-up, then jump your feet back up to your hands, stand up and perform a tuck jump, raising your knees to your chest while in the air.
Diamond press-up into star jump
Time 45 sec Rest 15 sec
Get into a press-up position with your hands placed together under your chest so that your index fingers and thumbs form a diamond. Do two press-ups, then stand up and perform a star jump.
See related
How To Choose Running Shoes The Best Trail-Running Shoes For 2018 The Best Stability Running Shoes For Overpronation Why You Should Try Gait Analysis Run 3
Time 10 min
Your final run. Ideally you?ll have judged the route perfectly so you finish back at your starting point.
