If you want to torch calories and tone your tush, running is one of the most effective forms of exercise. The problem is, it leaves your upper body and core high and dry, and if you forget to stretch, you're left with tight, tense muscles that could suffer an injury that keeps you from lacing up your sneaks. Here's a 60-minute running workout that includes one-minute strength-training intervals as well as a short stretching session at the end.
0:00-5:00 — Warmup — brisk walking
5:00-15:00 — Run (fast pace)
15:00-16:00 — Push-up walks
16:00-21:00 — Run (fast pace)
21:00-22:00 — Plank with arm and leg reach
22:00-27:00 — Run (fast pace)
27:00-28:00 — Mountain climbers
28:00-33:00 — Run (fast pace)
33:00-34:00 — Burpees
34:00-39:00 — Run (fast pace)
39:00-40:00 — Three-point touches
40:00-45:00 — Run (fast pace)
45:00-50:00 — Cooldown — walking
50:00-60:00 — Stretch session
Wide-Legged Tipover Tuck
Targets: hamstrings, lower back, chest, and shoulders
- Stand with your feet about three to four feet apart. Inhale to interlace your hands behind you, pressing the heels of your palms together in a double fist.
- As you exhale, fold forward at the hips. Keep your legs straight and press your navel toward your thighs to encourage a straight spine. Fold as deeply as you can, pressing your weight forward into your toes. Hold for 30 seconds.
Targets: quads, abs, and shoulders
- Stand on your shins so your knees are underneath your hips.
- Take a breath in and then exhale to reach your right hand back, placing it on your right heel or the mat behind your right toes. Extend your left arm in the air.
- Shift your weight forward onto your knees to increase the stretch in your quads, belly, and chest. Lower your head behind you, holding for 30 seconds. Lift the torso up, and then switch sides.
Targets: hip flexors and hips
- Come into a low lunge with the right knee forward, hands resting on the floor underneath your shoulders. Inhale and then exhale as you slowly lower your right knee to the right, resting on the outside of your right flexed foot. Keep the arms straight, pressing your chest forward to increase the stretch in the front of the left thigh.
- After 30 seconds, switch sides.
Targets: hips and lower back
- Sit on the floor, bend both knees, and bring your feet together. Inhale to lengthen the spine, and then exhale to fold forward. Rest your hands on your feet or extend your arms out in front of you.
- Stay here for 30 seconds.
Targets: quads, abs, chest, shoulders, and neck
- Begin lying flat on your back with your arms along the sides of your body, palms facing down.
- Bend your knees, and place your feet flat on the floor. Lift your hips off the floor, and clasp your hands together below your pelvis, extending through your arms. Rock your weight from side to side to bring your shoulder blades closer together.
- Stay here for 30 seconds.
Seated Spinal Twist
Targets: lower back and chest
- Begin seated on your mat with your legs extended in front of you.
- Bend your left knee, and place your left heel as close to your right sit-bone as you can. Then bend your right knee and cross your right foot over your left knee. Plant it on the floor so your right ankle is next to your left knee.
- Reach your right arm behind you, and place your palm on the floor. Then bend your left elbow and cross it over the outer side of your right knee. Keep your elbow bent, or if you can, hold onto your right toes.
- Keep your right hand on the floor for stability, or bring your right arm around your lower back. Reach for your shirt, or if you can, hook your fingers on the top of your left thigh. Gaze behind you and over your right shoulder.
- Stay here for 30 seconds. Then release the twist, straighten your legs out in front of you, and do this pose with your left knee pointing up.