5 Observe Exercises That Will Get You Out of the Health club

Sprinters have the best physique in the world: Their bodies are made up of long, sinewy muscles that they can propel over the course at breathtaking speed. Why do so few people do track workouts? The facilities are easily accessible (many high and middle schools keep their lanes open to the public in the evenings and on weekends), and they’re not just for running, either. Most lanes have grassy infields, if not lined soccer fields, that can be used for shuttle runs and exercises that might otherwise be done in the gym.

Training on the track in the spring and autumn months or on summer evenings is often more pleasant than another overcrowded gym workout. And unlike your typical long, stationary jog on a treadmill, running on a track is much more likely to improve strength and speed. Last but not least, it offers a welcome change from the gym and the opportunity to work out outside.

Ready to start? Here’s a warm-up and five workouts you can do on the track and in the infield:

5 track workouts that will get you out of the gym

Warm up

1. Cobra: Lie on your stomach (face down) on the infield grass. Squeeze your buttocks together and bring your shoulder blades back and down. With your thumbs up, arms turned out, and chin tucked in, lift and hold your chest for 2 seconds. Slowly lower to the floor and repeat 10 repetitions.
2. Pelvic slope: This opens the hips and pelvis, which can become blocked from sitting too much. From a standing position with your hands on your hips and knees slightly bent, move your hips back and forth and tilt your pelvis. You should feel a stretch in your lower back. Be sure to move from your hips; don’t get out of step. This can also be done with your hands on the cross for more stretch. Tilt back and forth 10 times.
3. Knee hug: Raise your right knee to your chest and reach under that knee with your hands. Pull the knee as close to your chest as possible while contracting your left gluteus muscle. Repeat on the other side. Do 10 on each side.
4. Side lunge: Step right while keeping your toes straight and feet flat. Squat down by sitting back and on your right leg; Keep your left leg straight and your weight on your right metatarsus to your heel. Keeping your left leg straight, crouch down as low as you can and hold this position for 2 seconds. You can return to the starting position or slide to the next lunge step by gradually moving to the right. Do 10 on each side.
5. Ass kicks: From an athletic posture, crouch slightly as if you were sitting in a chair. Jump and bring your heels to the glutes. Do not arch your lower back. Land gently in an athletic position and repeat 10 reps.

Training session # 1

Directions: Repeat the following exercises four times for a total of 5 sets or 30 minutes.

1. Warm-up run: Two laps around the track with 60 percent effort.
2. Plank: Hold for 1 minute, rest for 30 seconds.
3. Dips: Repeat for 1 minute, rest for 30 seconds (use a bench or bleachers).
4. Lateral limits: Stand on your right leg with your left foot off the floor in balance. Squat slightly with your right leg, jump sideways to the left. Extend your ankles, knees, and hips and land on your left leg while maintaining your balance. Hold for a three count, then jump back to the other side. The idea is to explode from your hips for maximum height and distance. Do 10 repetitions per side.
5. Burpees: Repeat 1 minute, rest 30 seconds.

Training session # 2

1. ½ mile warm-up run: Complete two laps of the track with 60 percent effort.
2. Pushups x 20
3. ¼ mile run: Finish a round with 80 to 90 percent effort.
4. ¼ mile brisk walk
5. Pushups x 20
6. ¼ mile run: Finish a round with 80 to 90 percent effort.
7. ¼ mile brisk walk
8. Pushups x 20
9. ½ mile cooldown: Complete two laps of the track with 60 percent effort.

Training session No. 3

1. ½ mile warm-up run: Complete two laps of the track with 60 percent effort.
2. 5-10-5 drills: A staple of the NFL Scouting Combine. Place three cones or other objects in a row on the grass, 5 meters apart. (If the soccer field has yard markers, use those instead.) Start at the middle cone or yard marker. Walk 5 meters to the right and touch the ground on the cone. Then run 10 meters to the left and touch the ground. Then sprint back to the starting point. Repeat twice with a 30-second break between sets.
3. Park bench routine: A park bench – or one that’s likely to be found on the track – is a versatile piece of equipment that you can use to do a combination of dips and push-ups. If you’re struggling with push-ups on the floor, they are easier to do on a bench because of the greater angle between you and the floor. Do 12 pushups; Then turn around and do 12 dips. For the dips, look away from the bench and grasp the edge of the bench with your hands. Lower your body towards the floor and push yourself up with your triceps. Do 10 pushups and 10 dips, followed by 8, 6, 4, and 2 of each. Note: Whenever possible, use the bottom edge of the bench for dips and push-ups. Use the higher edge of the bench for pushups if the lower one is too demanding.
4. Bleacher run: Walk up and down the grandstands for 5 minutes. No grandstands? Run the track at 60 percent speed for 5 minutes.
5. Pushups x 20
6. Squat Jumps x 10
7. Bleacher run
8. 5-10-5 drill bits
9. Park bench routine
10. ½ mile cooldown: Complete two laps of the track with 60 percent effort.

Training session # 4

Directions: Repeat the following exercises until you have reached a total of 30 minutes for the workout.

1. ¼ mile run: Finish a lap on the track with 60 percent effort. After the first lap, increase the effort to 80 to 90 percent.
2. Burpees x 15
3. Climber x 50
4. ¼ mile run: Complete a lap on the track with 80 to 90 percent effort.
5. Pushups x 20

Training session # 5

1. 1 mile warm-up run: Complete four laps on the track.
2. Run: Run for 4 minutes with 80 to 90 percent effort.
3. Quick walk: Walk for 2 minutes.
4. Run: Let it run for 4 minutes.
5. Quick walk: Walk for 2 minutes.
6. Run: Let it run for 4 minutes.
7. Quick walk: Walk for 2 minutes.
8. 1 mile cooldown: Complete four laps of the track with 60 percent effort.

Pete Williams is a NASM certified personal trainer and the author or co-author of a number of books on performance and training.

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