Whether you travel frequently for work or are just vacationing for the holidays, travel and hotel overnights can wreak havoc on your waistline, energy, and endurance when it comes to meeting and maintaining your fitness goals and runner’s body.
However, with minimal planning and equipment you can battle the bulge and keep at the top of your running game even in the small confines of a hotel room. Below are five workouts to keep you on the fast lane, even when you’re away from home.
1. The Pushup Workout
The beauty of the pushup has been underestimated in workout culture until recently. It is a full body workout that is guaranteed to tone and burn calories. Plus, it allows you to maintain your strength and stamina when you’re limited to a small space.
Begin with a 60 seconds plank to secure your form. Complete 15 regular pushups, 15 triceps pushups, 15 diamond pushups, 15 walking pushups, 15 decline pushups, and finish with another 60 seconds plank. Complete the circuit 2-3 times. A great pushup routine will build your core strength and upper body strength – all key muscle groups for runners.
2. The Prison Workout
Similar to the Pushup Workout which you can do in a tiny space, but with a little more variety, the Prison Workout will keep you in tip-top shape until you can hit the pavement again.
For the upper body, complete a series of 15-20 diamond pushups, wide grip pushups, and clapping pushups. Follow up with as many triceps dips as you can do. When it comes to the lower body, squats and lunges are your best friend.
Complete a series of 15-20 each of Y squats, squat jumps, regular squats, reverse lunges, front lunges, and side lunges. Finish the workout by focusing on the abs with 3 rounds of mountain climbers and lying leg raises for 30-60 seconds at a time.
3. Jump Rope
Pack a jump rope in your luggage for a super-fast and effective blast of cardio right in your hotel room. It won’t take up much room either in your bag or the hotel room. So go ahead and push that pesky hotel chair out of the way and jump your way to increased endurance. Remember to land on the balls of your feet to protect your back and the delicate sensibilities of guests on lower floors.
The circuit is as follows but can be modified if necessary: 60 seconds of jump rope, 50 jumping jacks, 30 seconds of jumping rope, alternating lunges, 30 seconds of jump rope, 15 tuck jumps, 30 seconds of jump rope, 20 squats, 30 seconds of jump rope, 20 squats, 30 seconds of jump rope, 60 seconds of high knees, 30 seconds of jump rope, 15 burpees, 30 seconds of jump rope, 50 jumping jacks, 30 seconds of jump rope, 25 pushups, 30 seconds of jump rope, and finish with a 60 seconds plank. I defy you to complete this circuit more than once. It’s intense!
4. Plyometrics – Jumping Workout – only takes 10 minutes!
This workout is specifically designed to improve the jumping element in your running stride, making you a more efficient runner in ways that simply running can’t do by improving joint tightness and spring-loading your stride.
Begin with a 3 minutes warm up of lunges, deep squats, and jumping jacks, and then jump as high as you can off both feet 20 times. Rest one minute and then split your stance so one foot is slightly in front of the other.
Bend down and jump as high as you can and swivel your feet so you land with the opposite foot in front. Continue this alternating jump 20 times. Rest one minute and then stand on one foot with the other bent and elevated.
Bend down and jump 10-20 times landing on the same foot. Repeat on the other foot. Bam! You’re on the way a plyometric-enhanced stride.
Yoga is essential practice for runners who want to maximize their abilities and prevent injuries. Taking time while traveling to stretch and increase flexibility is important. The following 6 moves can be completed in a small space, but are sure to bring big results.
Begin with a standing forward fold to stretch out hamstrings, also called The Ragdoll. Move into a classic Downward Dog and pedal your feet back and forth until your calves are loose enough to allow for heel-to-floor placement.
Complete a variation of Downward Dog , such as Downward Dog Twist or Three-Legged Dog. Transition into a Triangle Pose, which will stretch hips and those hard to reach outer shins (with proper stretching, say goodbye to pesky and painful shin splints).
Stretch into an Extended Side Angle Pose and then step forward into a Lizard Pose to target hip flexors. Complete your yoga practice with a full-body Pigeon Pose stretch.
Workout While Travelling
No matter where you go or how often you travel, you can find ways to incorporate a great workout this holiday season that is sure to improve your endurance, technique, or flexibility when it comes to your running routine. Just say no to excuses and yes to hotel room fitness!
For frequent road warriors or the occasional traveler, what are your favorite tips and techniques for maintaining optimal fitness when confined to a small space?