Category: Blogs

As a trainer and a fitness enthusiast, I know plenty of people who love running. The runner’s high is a real thing and is oftentimes part of someone’s daily routine. However, walking or running as your only mode of exercise has its drawbacks. Overuse or repetitive stress injuries, muscle imbalances, and potential for flexibility issues are factors to consider in any mode of exercise if you don’t cross-train or mix it up every 4-6 weeks. If you are using your treadmill try these ways to accessorize your treadmill workouts for a difference.

The three corners of fitness – Cardio, Strength, and Flexibility– is a great general guide for any exercise routine. By incorporating the three corners you can reduce the likelihood of injury and still maintain the majority of your routine doing what you love.

Here are 5 simple things you can add to your workout space without breaking the bank or cluttering up your room.

1. Resistance Bands

   If you are a beginner at resistance training, this might be a great starting point. It offers a low intimidation factor and great value in resistance training. There are also looped bands which are excellent for hip and glute work which is especially important for runners. Both are usually sold in sets with each band varying in resistance.

2. Dumbbells And Kettlebells

   Incorporate a strength routine to both your upper and lower body by adding some resistance to your muscles. Kettlebells can add more movement and power into your strength routine. As a bonus, there are mobility workout flows you can do with kettlebells.  

3. Suspension Trainer

   This can provide a total body experience and take the place of ten or more machines that you find at the gym! You use your own body weight and by making simple changes in your body angle you can increase or decrease the intensity according to your physical abilities. 

4. Stretch Strap

   Using a stretch strap for lower body flexibility allows you to use passive and advanced stretch techniques that will help injury prevention and potentially improve your running.

5. Exercise Mat

   You’ll want an area to do any floor work like core, free weight, or stretching exercises. When not in use, you can roll it up and tuck away in the corner.  

Implementing Interval Training Circuits

If you get all of the listed items, you will have an extensive library of total body strength, flexibility exercises, and routines that can last you a lifetime. By implementing interval training circuits, you won’t have to give up your running routine and reap the benefits of stretch and/or flexibility training in your workout. To get the most out of your exercise equipment, enlist the help of a certified personal trainer to get you started on the right foot. They will be able to provide the exercises as well as starting weight or resistance according to your fitness level and goals.  

About The Author 

Randy Leopando, CSCS, FMS, RCPT*E

A fitness industry veteran of 22 years, Randy is the Training and Education Manager at TRUE Fitness.  He spent much of his career as a fitness director and operations management for a privately owned fitness facility that offered general memberships, personal training, group fitness, small group training, Pilates, nutrition counseling, and sports performance training.  Randy has been a consultant for ACE, regional committee member for NSCA, and currently provides education on TRUE cardio and strength products to club owners and staff.