Okay so that isn’t the proper quote from Forest Gump. But it was the mantra pounding through my head as I did my workout. Run, push-up run.
Could this be a new trend in running. A form of running that will produce not only improved cardiovascular function, strong legs, but also a strong upper body. A balanced form of fitness that combines long range endurance and strength. Run, push-up, run.
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Why Not Just Run?
I have never wanted to have a runners build. To me they appear emancipated(Yikes, thanks Taylor!) emaciated and weak. Sure what I’m really thinking about is a marathon runners build, sprinters have a different build.
For some this build might do the trick. To me these guys just look all out skinny. Sure they are fast and can keep going forever, but they are still skinny.
No thanks. While I know I need to start running longer distances to prepare for the upcoming Colorado Tough Mudder. I also know the event is littered with obstacles that will demand strength at the ready. I need to be able to run, then exert force to overcome the obstacles that come my way.
Just running … isn’t going to cut it.
My Run, Push-up, Run Program
Simple as the mantra is, so is the training program.
Run, then do push-ups, then Run more. Repeat the process, over, and over, and over.
My training yesterday was 16 intervals of three minutes of running (okay jogging, I’m not fooling anyone here), then a one minute rest. That rest period wasn’t really all rest since I first had to “drop and give me 20″. Yes I did twenty push-ups after each running interval.
It took me a while to realize the sheer volume of push-ups that this run, push-up, run workout demanded.
I completed 320 pushups.
Sure some guys can pound out hundreds at a time. Not me, so this still feels like a feat worth celebration. I ended up running over 5.7 miles, pounding out 320 pushups, and found two different places to do pullups along the route where I did sets of 8 each time.
Training For Tough Mudder – Turbulence Adventure TrainingIf you want a program to help you get ready for an adventure race, like the Tough Mudder. Or if you just want to get in the best condition of your life, then you may be interested in this program from Craig Ballantyne. Check out his Turbulence Adventure Training Program.
Why Do I Torment Myself?
All this left me wondering why? Why would I willingly choose this form of exercise? Why would I do this and … actually enjoy it?
I was left with the reality that somewhere deep down I am a hockey player. Most of my youth was spent with skates laced up tight. I played all year. That included spring leagues, fall leagues, summer leagues, regular season teams, and of course training camps.
Hockey is filled with intervals, intervals that demand full body strength and a cardiovascular system that can recover. I grew up training to go hard, recover, repeat.
But I also knew coaches that loved to push me. I can still recall running the halls of our high school after a full on-ice practice. We’d run, the drop for pushups at the coaches count.
It is no wonder that I still enjoy training that way. It is part punishment, part nostalgia. Either way run, push-up, run is a form of running that enjoy; call me insane if you like.
Run, push-up, run is a challenging full-body workout. Setup a heart rate monitor for intervals and give run, push-up, run a shot for your next workout.
Always run! It’s a must for losing weight and staying in shape. Great post! keep it up
Lose Weight Fat Loss Workout
Alex recently posted..Lose Weight Fat Loss Workout updated Thu Jan 19 2012 6:49 pm EST
Thanks. I may run, but won’t “just run”.
Thanks for the tips! I’ve just finished my exams at uni and am looking into getting into a proper fitness routine so I don’t put on any weight this semester!
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How did exams go?
The ongoing battle is to keep the weight off. I’ve talked to several people that will say it is easier to stay lean, then get lean.
This is actually a solid workout. I have used it in the past to help get people in shape. You can try to alternate crunches in there as well or even some burpees. The pull ups are also a nice touch. Since you are training for tough mudder anything that you can add in between your intervals will help you out a lot. Good luck!
Shawn Carpenter recently posted..Rest, Relax and Recuperate
Thanks Shawn.
I too have used burpees – they are tough. I’ve been avoiding crunches (thanks to McGill’s research), but planks or mountain climber push-ups are good substitutes as well.
Have you run a Tough Mudder? I’m so excited. I wanted to run it last year, but didn’t know other “crazies” that were up for it – until after the event.
I haven’t run it yet, but it’s in my plans for this year along with Spartan Race and the Montreal marathon. I’m ramping up my training for these events as my hockey season winds down. In March I’ll be training full time for obstacle racing.
Shawn Carpenter recently posted..Rest, Relax and Recuperate
Shawn, Tough Mudder – Spartan Race and a marathon … wow! That is some ramping up.
I’d love to trade some ideas on training for obstacle races. Let me know if you want to do a guest post, or even a skype interview as you get into your obstacle race training.
-Troy
In my younger years I did martial arts for 13years, ended up competing in WACO world Championships in 1987.
Now at 52 years of age I have recently started back running and pushups.
I do 7 sets of pushups to failure during a 5 km run/walk. Today I managed 280 pushups, and I must admit I’m impressed with my improvement over the past 24 days. 1st day out I managed 80 pushups and hurt like hell for the next 3/4 days.
Also do full stretch routine on completion of workout.
Greg
Greg, That is incredible progress! Keep it up.
I’m curious what you do for a warm up?
The research looking specifically at running and prewarmup is “inconclusive” about if it prevents injury or not. But the research around warmup before strength training is showing that dynamic warmup (i.e. foam roll, mobility, and multi-planar movements) helps muscle growth and prevents injury. A bit different than years (ok decades) back where warmup was a few jumping jacks before taking off.
Thanks for the comment Greg. I’m excited for you.
-Troy
I haven’t caught up to the current day warm up. Track I run on is in Bush land 1.5km from where I live, walk to track, a few stretches- about 10 minutes, pushups to failure(50+), than run and stop at set points along track for pushups, no down time, just keep going. Distance to track not included in run distance.
Greg, Me too. I still revert back to old-school approach, simple low-intensity cardio then go with a stretch after.
But I will say I enjoy the modern warmup. I get less of those “old man” aches; less stiffness. Either way – get out there and keep moving.
Thanks for the comments.
-Troy
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Hi, I train muay thai and boxing and when I am not in the gym i am running, stop to do pull ups, then continue running, then stop to do elevated push ups on the park bench followed by sit ups combined with 1-2 combo, then continue running/shadowboxing and repeat this process 6x. I also jump rope for 30 minutes, I found this interesting cause this type of training is perfect for me as weight lifting for what i’m doing really serves no purpose lol Coaches agree with you!
Julian, I love the combos. Especially for your sport that type of mixed cardio and strength conditioning is going to be essential to your performance. How long do you run between the intervals of exercises? Fighters and their jump ropes – you guys rock. I often add 10-15 minute sessions to my workouts. I haven’t worked up to 30 minutes yet. What combos do you like on the jump rope?
-Troy
I run 7km trail runs and each time I pass by a park bench I stop and do 10 inclined pushups (feet on the bench, hands on ground. There are 15 benches I pass, so 150 inclined pushups. At the end of the run my upper body feels as if it has had a equal to if not greater workout than my legs. My personal best so far is 34 minutes for this. I hope to be able to crack 32 by the end of the fall season.The distance between park benches is on average I’d say about 450 meters.
I also run a variant of the above with a 20LB weighted vest that really pushes me to the limit.
Love the column !
Tim, I love it. This morning I got to try out a weighted vest for some pullups. Fun, fun.
Your training route sounds perfect.
Yeah… All those black runners looking emancipated is so terrible.
I know it was just a mistake, just playin’ with ya. But you might, out of desire to not SEEM terribly racist, change it to “emaciated.”
Taylor, Thanks for pointing that out. What’s terrible is that the spelling mistake stood for over a year without anyone mentioning it.
http://www.makealivingwriting.com/2013/01/21/behold-my-cringe-worthy-blogging-fails/ – I know editing is not my strong suit, but this isn’t a grammar/writing site. I appreciate the feedback.
Now get out there and enjoy our emancipation without getting emaciated by mixing in some push ups while running.
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