Who said that outdoor training can only consist of running?
The sun is shining, the birds are chirping and the temperature is slowly but surely rising. And therefore this coming time is perfect for training outdoors!
In this article I will take you outside and show you a series of exercises that can easily be done with a minimal amount of tools.
Outdoor training is a great addition to your running
Many runners focus solely on their running and are unaware of how important it is to supplement with other forms of training. But actually, especially strength training can do wonders for runners.
Stronger ligaments and tendons reduces the risk of injury, whilst strong legs can yield more when you are running. A strong core contributes to reducing your sideways movements, providing a better posture at the end of your run. Strong arms ensure that you achieve better drive on your run.
Therefore, there are many reasons to start strength training in addition to your running, if you do not already do so. And because spring is finally on its way, you even have the possibility to perform your workouts outdoors!
To implement strength training in an easy way, you can advantageously supplement your running with some outdoor workouts, whilst you are already outside - either in the middle of your trip or when you are done running.
Benefits of outdoor training
- It can do wonders to supplement your running with other forms of training. Strength training can, among other things, help reduce the risk of injury, while stronger legs can yield more when you run.
- Exercising in nature can help lift our spirits and help fight stress and depression.
- Fresh air equals good energy. Actually, it is said that just 20 minutes in the fresh air can give just as much good energy as a strong cup of coffee.
- Outdoor training makes it easier and more fun to maintain your training.
- The sunlight outside provides a vitamin D boost, which is good for both your muscles and your bones.
- It is free to exercise in the open air - and it is open 24/7.
Optimal outdoor training with just a few tools
When it comes to training equipment for outdoor use, it neither has to be expensive nor include a large selection of instruments. Generally, you can actually get by with relatively few and simple tools - and still be able to complete an optimal training regime.
Read my top three suggestions for your outdoor training here:
- Titan Life Suspension Trainer Pro
Titan Life Suspension Trainer Pro
The Suspension Trainer from Titan Life effectively ensures that your stability, balance and flexibility will be strengthened - solely by using your own body weight.
The tool is constructed with rubber handles, which minimizes the risk of you slipping out of grip. In addition, it is easy and quick to adjust to suit you and the exercises you wish to do.
The smart thing about the Suspension Trainer is that it can easily be mounted on doors, posts or trees, which makes it perfect for home and outdoor training.
Titan Life Suspension is easy to clean after use and practical to bring with you on the go as it doesn't take up much space.
In short: a must have for you outdoor training.
Inspiration for exercises with Titan Life Suspension Trainer Pro
Squat
Exercises: Upper legs, thighs, glutes
Expand the exercise: Can also be done on one leg or by incorporating a jump between each squat to increase the level of difficulty.
Back Row
Exercises: Upper back, shoulders
Expand the exercise: Can be done with one arm at a time to increase the difficulty level.
Tricep Extension
Exercises: Triceps
Expand the exercise: Can be done with one arm at a time to increase the difficulty level.
Chest Press
Exercises: Chest
Expand the exercise: Can be done on one leg with the other leg protruding to the side or from a plank position.
Suspended Crunch
Exercises: Core
Expand the exercise: Can also be done with the elbows and hands placed flat on the ground, whilst you swing the body from side to side.
Adidas Push Up Bars
Push Up Bars from Adidas provides you with additional challenges to your pushups, which positively contributes to the training of your arms, shoulders, back and chest.
These Push Up Bars are ergonomically designed and, among other things, ensure that you train more stabilizing muscles and your core muscles. At the same time they contribute to less strain on your wrists because they keep your wrists in a neutral position for a more gentle workout.
Aditionally, Push Up Bars are constructed in an easy-to-grip rubber material, which provides you with a more stable grip when you exercise.
Inspiration for exercises with Adidas Push Up Bars
Push Ups on knees
Exercises: Primarily chest but also shoulders, triceps and abdomen
Expand the exercise: Can also be done on the toes to increase the difficulty.
Mountain Climbers
Exercises: Primarily the core but also activates chest, shoulders and triceps.
Expand the exercise: Increase the tempo and get your heart rate up with this exercise, which also builds fitness and stamina.
Dips
Exercises: Primarily triceps but also the shoulders and chest
Expand the exercise: The further you move your feet away from your body the more difficult the exercise becomes.
Carite Toning Tube
The elastic Toning Tube from Carite is a versatile and user-friendly tool for training the bigger muscle groups. This tool can be used for a multitude of exercises and is a very good alternative for strength training with weights when you are working out outside.
Toning Tube is made with two soft handles in foam and weighs next to nothing, which makes it easy to take with you in a bag.
Inspiration for exercises with Carite Toning Tube
Biceps Curl
Exercises: Biceps
Reverse Fly
Exercises: Back of shoulders, chest and back
Combine a trip to the park with these effective and fun exercises. In this way, the coming strength training will not feel like such a chore.
Have a good workout!
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