Running News Daily

Weird weather? Here’s how to stay fit when you’re stuck inside

Unexpected weather provided training challenges for athletes from coast to coast in North America this weekend. In the west, blizzarding snow and icy winds plunged runners into winter, while the east experienced a last flush of summer with hot temperatures and soaring humidity. Wherever you live and train, it can be handy to have some fool-proof backup workouts ready to pull out on a day you just don’t want to head outside. Here are some ways to keep your fitness rolling when you can’t get out to run.

Remember that it’s OK to switch it up

Sure, a snowstorm can make even the most dedicated runner want to curl up inside with a blanket and a good movie. It’s certainly ok to take an extra rest day–but if you are itching to get a workout in, know that cross-training can give you a mental and physical break from running while still letting you reap those aerobic and happy-brain rewards.

Not only will whatever workout you choose to target different muscles and training effects than your regular running routine–you’ll stay excited to lace up your shoes when you can next head outside. A HIIT (high-intensity interval training) workout can be an easy option to get your sweat on without leaving your house and doesn’t require any fancy equipment.

Simple and efficient HIIT workout

High knees for 60 seconds, rest for 15 seconds

Pushups for 60 seconds, rest for 15 seconds

Bicycle kicks for 60 seconds, rest for 15 seconds

Squats for 60 seconds, rest for 60 seconds, and repeat

Embrace the elliptical

Recent studies have shown that similar benefits to running can be achieved using the elliptical. Renowned coach and author David Roche shared in Trail Runner Mag that after noticing Canadian marathon record holder Natasha Wodak had been using the elliptical leading up to her speedy performance at the 2022 Berlin Marathon, he dug deeper, and purchased an elliptical himself.

“The elliptical seems like a wonderful way to add aerobic volume and intensity without the injury risk of running,” Roche explains. “It’s likely better than the bike on a 1:1 basis because it involves greater activation of the hips and hamstrings, due to the posture on the machine, while also allowing for arm-swing".