Fitness Tip of the Week #20 How to Make your Running Workouts a Little More Efficient During the Holidays

Holiday Survival Tip – treadmill supplement exercises

It’s getting to be the time for the Holidays again. And that means parties, presents, family, and food. Lots of food. And little time for exercise. That can only mean one thing: weight gain. Yes, there are worse things that can happen, but who wants to go into a New Year discouraged about the couple extra pounds they put on over 2 weeks? Also, it can be too cold outside to get in a good run, or the ground might be icy and unsafe to run on.
Instead, what you might need to do is an old-fashioned treadmill run. Treadmills are safer than icy roads, and more enjoyable than freezing temperatures, if you happen to live in the Pacific Northwest. One thing you should be sure to do though when using a treadmill is to stop every ten minutes or so a do a couple quick moves to help out the efficiency of your hips. On a treadmill, your body is not actually moving forward, as opposed to running. Therefore, the impact on your legs can increase significantly. Stopping to do a couple different exercises every few minutes can drastically help out your lower legs as well as your upper body. Try doing these 5 moves at least every 10 minutes you run on a treadmill this winter.

DSC00013Twisting Lunge Walk 20 steps – standing, place hands behind head and step one leg far out in front of body, dropping back knee to the floor and keeping chest up tall. Now twist entire torso so shoulders are parallel the side of the body of the front leg. Then continue stepping forward, bringing back leg through, and continue on other leg.

Lateral Lunge Walk 20 steps each direction – standing, drop hips into a squatting position, now take aDSC00017 long step to the side, keeping back flat and toes pointed forward. Bring other foot back under hips, keeping hips low through the entire range of motion.

DSC00015Bear Crawl 20 steps – on hands and knees, keep back flat and alternate stepping forward with opposite hand and foot. Keep the knees close to the ground through the entire move.

Rotation High Knee Walk Forward and Backward 20 steps – standing, lift right leg out to the side andDSC00016 bring knee up, like stepping over a trashcan. Rotate entire leg around to front, keeping knee as high as possible through the entire move. Continue on other leg, then repeat going backwards.

DSC00014Inchworm 5x – standing, reach hands down to ground, keeping legs straight. Now walk hands as far out as possible while keeing thighs flexed and back straight. Once in an extended position, begin walking feet back up towards hands. Remember to not leg the knees bend. Repeat.

Also, check out the store for several complete cardio programs with additional moves to incorporate muscular efficiency into your workout.

Loren Sheets

3 Comments on this post


  1. Eric said:

    Thanks for the tip Loren! I felt great during my run. Could these moves be done in between basketball games or other sports?

    December 16th, 2009 at 11:12 am
  2. Loren said:

    In a sport like basketball, the hips have a tendency to become tight over a period of time. Tight hips are often responsible for lots of basketball related injuries and pains like knee pain, back pain, and twisted ankles. These are great moves for activating and loading into the directions of the hip, helping combat tightness that develops. As you can see, each move emphasizes a different angle of the hip. Putting our bodies in these different positions helps maintain the hip mobility that our bodies need to move efficiently in things like playing basketball and running. There are tons of other moves and progressions of movement that are necessary to really train the body for maximum efficiency, but just doing these 5 every so often in between games or a run will have a positive effect on your performance.

    December 16th, 2009 at 8:51 pm
  3. Scott said:

    I am not interested at this time.


    April 5th, 2010 at 8:45 pm


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