Best Indoor Workouts for Runners

No matter how much you like to run outside, sometimes you have to take your workout indoors. ​Perhaps you don't have the right gear to protect your body or have a health issue that makes breathing in cold air uncomfortable. Depending on where you live, you might need to avoid blisteringly hot summer days, or winter weather, with its icy roads and fewer daylight hours, can make running outdoors dangerous. With these alternative indoor workouts, you can stay fit and race-ready without missing a training day. 

Plyometrics

Athletes have incorporated plyometric exercises — short, explosive jumping movements — in their training routines for decades. ​Pioneered by a Russian track and field coach who saw how these exercises improved his athletes' performance on the field, plyometrics can be a great addition to your regular workouts. In addition to improving your speed and power, these exercises may be able to help your body adapt to changes in direction and​​ increase bone density and balance. Best of all, they require little to no equipment, and you can do them indoors as long as you have some space to move around. 

How to get started

Plyometrics look deceptively easy and reminiscent of children on a playground hopping, skipping, and jumping. ​However, it's important to ease into the exercises and increase intensity gradually to avoid stressing your joints and soft tissues. Start each session with some light cardio to warm up your body. Then, complete two sets of exercises with 6 to 12 repetitions for each. 

The following exercises are a good starting point for beginners: 

• Frog jumps 

• Jump rope 

• Jumping jacks 

• Scissor jump 

When you feel comfortable with the beginner exercises, you may try intermediate and advanced movements like burpees, squat jumps, alternating jumping lunges, box jumps, and plank jacks. 

Indoor Cycling

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Indoor cycling can be an excellent cross-training activity for runners since it engages many of the same muscles used during running while giving your hips, knees, and ankles a break. You also can turn to this low-impact exercise on a recovery day or when you're recuperating from an injury. Some runners find that cycling can actually help them run faster because it improves their cadence — ​​the number of steps they take each minute while they run. 

How to get started

You can sign up for a local indoor cycling class to reap the benefits or try a workout like sprint cycling on your own. Start with 10 seconds of sprinting, immediately followed by 50 seconds of recovery. Repeat this pattern 10 times before settling into easy riding on the bike. 

Swimming

If you have access to an indoor swimming pool, consider taking a dip for your next workout. Like indoor cycling, swimming is a great option for cross-training and active recovery. ​​​​You'll have a chance to use muscles that you might not use during a run, and you'll move them through a greater range of motion — which can improve flexibility. Swimming can be easier on your body than running, but it still gives you a solid workout. As an added benefit, swimming may force you to tune in to your breath, and you can carry these lessons over to your running sessions. 

How to get started

For a simple swimming workout, time yourself doing laps across the pool. You'll be able to track your progress this way as you swim faster or for longer periods of time. If you prefer a more structured workout, try this: 

• 200 meters freestyle swimming or flutter kicks for a warm-up 

• 100 meters, increasing speed on each length 

• 50 meters, fast swim 

• 6x50 meters, resting for 10 seconds between each length 

• 200 meters, alternating between moderate and fast pace for each length 

• 4x50 meters, resting for 10 seconds between each length 

• 100 meters, alternating between moderate and fast pace for each length 

• 2x50 meters, resting for 10 seconds between each length 

Finish the workout with an easy swim for 150 meters. 

Treadmill

Of course, you can also take your running indoors and use a treadmill for speed training. ​​In fact, a treadmill may be an ideal option for running when it's not runner-friendly outside. You can run without dodging obstacles on the road and don't have to stop for traffic signals. As an added bonus, the run may feel easier. You may push your body to go faster, which is the point of speed training. ​​Speed training involves alternating between different speeds, pushing yourself to your top speed. Over time, you may notice you can run faster for longer distances.  

How to get started

Interval training — alternating short bursts of sprints with periods of rest — is popular speed work among runners. ​​After warming up for five or 10 minutes, adjust the speed setting and run at your maximum speed for 30 seconds. Then, rest for one minute before sprinting again. Repeat this five times, and then finish your workout at your regular running pace. 

Cold, stormy, or hot weather doesn't mean you have to hibernate from your workouts. It means you get to try new activities that can support your running habits and improve your performance on race day. Ease into the workouts, have some fun, and be sure to consult with your doctor before trying a new exercise program. 

Please note: This information does not contain or constitute medical advice or a medical opinion, and it is provided for informational purposes only. You should always consult a qualified and licensed medical professional prior to beginning or modifying any diet or exercise program.