• Coach Jacob Puzey

INDOOR TRAINING ACTIVITIES

Updated: Apr 14, 2020

We recognize that training indoors isn't exactly what everyone wants to be doing right now, but for many it is the only option. Truth be told, there is a lot that we can do indoors that often gets neglected when we have the option to train outdoors because we are in such a hurry to get out the door for a run. As runners, we understand that there is only so much time in the day and the thought process is generally, "If I only have 'x' amount of time in a day, I might as well prioritize the run."


While we recognize that this mentality might be correct in some respects, we also know that most of us have a bit more discretionary time than we acknowledge. If we use even a bit of that time to activate our bodies before running and rehabilitate them after a run we'll be able to train more consistently without as great a risk of injury. This increased consistency in training and reduction in interruptions due to injury will lead to greater gains in the short and long terms.


Below are some activities, movements, and routines that we've designed to help you make the most of your time indoors. Let's get through this time, more durable and better prepared to handle the training and racing that we aspire to.


FOUNDATION SERIES


Injury impedes most runners from progressing and reaching their full potential. In this the Foundation Series for Injury Prevention, we share some general skills, drills, and strength activities to help you avoid injury and train more consistently so that you can reach your peak performance. Please start with the into and work your way through each activity.


FOAM ROLLING & MASSAGE


SIDE LYING LEG RAISES


MINIBAND CLAMSHELLS


MINIBAND REVERSE CLAMSHELL


MINIBAND GLUTE BRIDGE


CALF RAISE TO HEEL DROP


OVERHEAD WALKING LUNGE


MINIBAND BOX SQUAT


DO ANYWHERE BODY WEIGHT CIRCUIT


Strength training, like running, should start with the basics. Building muscular strength and endurance can enhance running performance and injury resistance. However, jumping into an intense strength training program without proper preparation is a recipe for injury and frustration.

Before adding heavy weights, start with body weight exercises that emphasize core strength and isolate key running movements. By using our body’s natural levers rather than the levers of machines we develop balance and strength in injury prone areas. And for most of us, our body weight provides more than enough resistance to build a strong foundation.

Here are some exercises that I do regularly because they target key areas and don’t require much additional time or equipment. The entire routine only takes a few minutes and can be done just about anywhere - at home, at the gym, or at your local park.



For an article with photos of many of the same movements, please read: Do Anywhere Body Weight Circuit.



MULTIDIRECTIONAL LUNGE MATRIX


Minimize the risk of injury by activating key leg muscles with this multidirectional lunge ma