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Runners World Articles: Archives Indoor Retreats I love running outside. But winter weather can sometimes make outdoor running nearly impossible, like when a 20-mile-per-hour wind combines with a cold rain or when an ice storm had left most of the roads unwalkable, and most certainly, unrunnable. Still, I never call it quits. Instead, I take my exercise indoors. Since bad weather usually strikes around this time of year, I've given some thought to my four favorite indoor workouts. Some seem admittedly, well, goofy. Still, if it gets your heart rate up, it's better than sitting on the couch. Here they are, in order of importance. Water running. One of the best forms of indoor cross-training, running in the pool simulates running on land, which keeps your led muscles and cardiovascular system in shape. The water resistance also eliminates inefficient motions of your feet and legs, which will improve your future runs out of the pool. Use an area of the pool that is at least 5 feet deep so your legs can move freely without hitting the bottom. To keep yourself afloat, a floatation belt or vest works best. Then run in place. Make sure you kick each leg out in front of you as it comes forward, just as you do when running on land. Try speeding up and slowing down your stride, like an interval workout. Sprint for 20 to 30 seconds, then slow down to rest, and so on. Add variety by keeping your legs relatively stiff and moving them through the water like a pair of scissors. This strengthens your quadriceps, hamstring and gluteus muscles. Also, try swimming laps for 5 to 10 minutes between aquajogging segments. Cross-country skiing. During the winter, some lucky runners use ski trails in the woods. The rest of us can benefit from indoor cross-country ski machines. Second only to aquajogging (in my opinion), cross-country skiing, whether indoors or out, can keep you in shape and provide a cardiovascular workout. (For another opinion on the best form of cross-training, see "Fast Lane" on page 30.) Different brands of indoor machines offer different features. Some machines allow you to adjust the incline and the resistance for more variation. Before buying one, do a test run at the store or ask for a 30-day trial period. Mall or gym running. Large convention centers, schools, malls, and other buildings often contain the next-best thing to an outdoor road-long hallways, rooms with enough space to run in large circles, or even indoor tracks. Check with the public buildings near your work or home to see if they allow to walk or run inside. Some malls also allow walking or running during the early-morning hours; this gives you a chance to window-shop as you run. Moving to music. Even if you don't own a piece of exercise equipment and the roads are closed (so you can't get to the pool, gym, or mall), you can still get in a good workout. Put on an energizing CD, tape or music video and simply move around the room. Walk at first to get your muscles warmed up. Then run in place and jump a little. Dance around. Move here and there. Throw in some moves from aerobics class. Walk up and down stairs. Skip rope. Hurdle over pillows. Mix in some weight lifting (with dumbbells or full mike jugs), sit-ups and pushups. If you have a piece of exercise equipment, such as a treadmill, use it in 5-to-10 minute segments and alternate it with your other exercises. If you make it run, 20 or 30 minutes will pass quickly.
From Runner's World, December 1998, p. 32
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