City Fit Girls Workouts
Looking for your next road, track or treadmill workout? Below you'll find both running and general fitness workouts that will take your training to the next level. Explore our workouts and find out which one is best for your needs. If you find a workout you love, let us know by sharing it via social media @cityfitgirls.
Looking for a new workout to add to your training toolkit? This interval workout is great for fitness enthusiasts who are looking to mix up their cardio or for runners looking to work on their speed.
Interval runs are short, high intense efforts followed by recovery. For this workout, we're trying two variations of intervals.
If you are about to embark on a long flight or fall victim to fly delays due to snow and are lamenting missing your daily exercise regime, never fear because there are some easy breezy exercises you can do at the airport. I recently did some of these prior to a 12-hour flight and while I momentarily feared looking like a crazy person to others, I quickly realized that most people actually aren't paying attention
Ready to switch things up? We're taking our workout from the flat track (or road) to the hilly incline in your neighborhood that you avoid during your weekly runs. That's right, this workout is all about hill repeats.
Not only are hill repeats great for runners who are doing a hilly road race, they're also great for anyone who wants to increase strength, speed and power.
If you've been following along our 'Tempo Tuesday' workouts, you've already been introduced to 400m and 800m repeats. If you thought those workouts were challenging, you're really going to get a kick out of mile repeats.
In this week's speed workout, we're tapping into classic fartleks to help you become a stronger runner. Fartleks, the Swedish word for "speed play", blend different paces to challenge your aerobic (exercise with adequate oxygen) and anaerobic (when oxygen is harder to get) fitness.
What is the workout? In addition to our warm-up, drill and cool down, we complete 23 minutes worth of descending ladder fartleks with varying ranges of effort.
Last week, we introduced our first track workout to you, the Hasty Hastings 400s. If you haven't had a chance to check it out, feel free to do so now. This week, we're building on our foundation with 800 meter repeats.
No gym membership? No problem. These seven fitness moves can be done at home, at your local park or anywhere you can find open space. Add them to your routine, use them for a warm-up, or try them all together to create a workout of your own to strengthen your core.
What you'll need:
- Exercise or running shoes
- Open space
- Yoga mat (optional)
City Fit Girls' take on 'Deek's Quarters' (8 x 400 meter repeats). The workout was made popular by Rob De Castella of Australia, the former world record holder in the marathon. It consists of 8 full laps around the track with 200 meter strides (no jogging or walking) in between in each lap.
If you're new to track workouts, we've put a little twist on Deek's Quarters to make the workout beginner friendly. Try our beginner-friendly version, the 'Hasty Hastings' 400s.
By Veronica Dilzer
The importance of hip mobility cannot be overstated. It plays a major role in all forms of locomotion, and in the long run (of life), can have a significant impact on the quality and expectancy of our existence. In the more immediate future, or maybe even the present for some of us, poor hip range of motion or lack of motor control can lead to dysfunctional movement patterns that we call compensation patterns.
By Veronica Dilzer
In my September Series: Mobility for Runners and Fitness Enthusiasts, I will help you understand the definition and importance of mobility and teach you how to integrate some mobility techniques into a training regimen.
This series will primarily focus on the commonly injured joints that plague runners and disrupt the natural gait cycle like the ankles, hips, and thoracic spine region; however most of these exercises are applicable across the board for anyone who participates in any type of physical activity.