Want to shake up your average run? Here’s a routine that I’ve adapted from the Rugged Maniac training plan. It’s not easy, but it’s a great workout. You can do it anywhere there’s space to stop and drop.
Boot Camp Run Warmup
Start with a quick dynamic stretch sequence, at least five on each side. Don’t hold the stretches for more than a second or two.
- Heel to buttock
- Knee hugs
- Leg cradles
- Frankenstein kicks
Then, run easy for about 10 minutes to get your heart working.
The Boot Camp Run Workout
It’s time to pick up the pace! Go at a harder effort for four minutes. After four minutes, stop, hop off the trail (and out of the way of other runners, and do:
10 body weight squats. Fighter stance optional.
10 split squats or front lunges on each side.
10 pushups. It’s ok to use your knees.
10 mountain climbers on each side.
A 30-second hand plank (no photo because none of them came out well).
Repeat the fun and body weight exercises two more times.
Cool off with a slow 10-minute jog back to the starting point.