Training

Self-Isolating? Home Workouts for Runners

The running community has been hit hard by news of race and even park run cancellations as the coronavirus pandemic continues to spread across the globe. Many runners now also find themselves wondering how they can maintain their hard earned running fitness in the event of self-isolation, quarantine or even a full lockdown. The good news is that you can keep your base fitness ticking over by being creative and combining a mix of high intensity and strength exercises that you can do from inside your home. Remember, this only applies if you’re fit and well and all runners should continue to follow NHS guidelines at all times during the outbreak.

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TREADMILL

For the lucky ones who have a treadmill at home, you’ll be more able than most to maintain a good level of running fitness at home and to an extent you’ll be able to replicate your normal running routine. Your big problem is the potential monotony of running in the same spot day after day. Mix up your routine by incorporating longer slower runs, shorter interval sessions with fast bursts of running and replicate hill sessions by increasing the incline. Draw up a training plan with specific goals and targets to help you stick at it if you start to lose motivation. To alleviate boredom on longer steadier sessions, Netflix is your best friend and make sure to keep updating your playlist regularly.
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Example exercise:

Begin with 10 minutes easy run

Set 1

• 3 minutes at 15 seconds faster than your best 5K race pace

• 3 minutes easy jog

• Repeat twice

Follow with 5 minutes easy run

Set 2

• 3 minutes at 15 seconds faster than your best 5K race pace

• 3 minutes easy jog

• Repeat twice

• Cool down with 5 minutes easy run

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STAIRS

Stair exercises are great for runners, helping to build strength and power, delivering a tough cardio workout that also boosts lower body strength, which can help give you an extra kick of power at the end of a fast 5K or a boost of endurance in the later stages of a marathon when you’re fatigued. Stair exercises not only accelerate the heart rate and are particularly good for boosting your VO2 max, but also help you to utilise and strengthen ancillary stabilising muscle groups, reducing your long term risk of injury. Mix up straight up and down interval sessions with single and double leg hops for variety and overall conditioning.
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Example Exercises:

• 1 x high knee drill up

• 1 x steady jog down

Repeat 10 x

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PLYOMETRICS AND CALISTHENICS

Equipment for most of us is limited at home, but basic plyometric exercises and calisthenics allow us to condition and strengthen key muscle groups using only our own bodyweight as resistance. These include movements such as squats, lunges, box and stair jumps, calf raises, push ups and even skipping which help build strength, endurance and explosive power.

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Example Exercise: Walking lunges

• Stand with feet hip width apart

• Engage core

• Keeping your torso straight take a big step forward with your right leg

• Lower your body until your thigh is parallel to the floor

• Push your right heel down and step forward to a standing position

• Build to repeats of 12 x each side, aiming for 3 sets each.

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Example Exercise: Squats

• Start in squat position with feet hip width apart with feet pointing slightly outwards

• Jump vertically, landing back in the squat position

• Start by repeating 15 times and gradually increase reps as you build strength

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PILATES

Often utilised by runners in injury rehab as well as being integrated as a key part of regular training, pilates delivers a low impact but tough and effective work out for the deep core muscles as well as correcting postural imbalances and boosting running form, mobility and flexibility. Pilates also encourages improved body awareness, balance and better breathing control.
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Example Exercise: Plank Leg Lifts

• Start in plank position with shoulders over wrists, legs extended and core engaged

• Breathe in and as you exhale lift one leg off the floor, keeping the right leg straight and on the ground

• Breathe in and on exhale lower your leg to the start position

• Repeat on other leg for one set

• Repeat set 5 x

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Example Exercise: Scissors

• Lie down on back

• Keeping back flat to the floor bring both feet off the floor so that your hips and knees are at a 90 degree angle.

• Slowly lower one leg to tap floor and then bring back up to 90 degrees

• Repeat on both legs 10 times

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Looking for some training tips and advice? Then head over to our Training category where our athletes and experts explain everything you need to know.