Rain cancelled your run? Rainy day stay-at-home workouts
Do you love combining fitness and the great outdoors? Perhaps you enjoy running around your local neighbourhood streets, a coastal track with water views, or outdoor boot camp? These are all great ways to feel alive and get the blood pumping. But does the first sign of rain send you cowering indoors, and achieving more in snacks than in steps? Well, not anymore. Here are some great at home workouts that will save you from slothing when the weather turns bad.
But before we get to that…if it’s just a little rain then LIVE A LITTLE and go running in the rain!
Why you should reconsider running in the rain
There are so many benefits to running in the rain (and singing too while you’re at it!). Firstly, running in the rain works more muscles. The careful footing required when you hit out in wet conditions forces you to adjust your stride to maintain balance. This readjustment activates more muscles, much like running on an uneven surface does.
Unconsciously most people run faster in the wet, as not only is their body temperature kept down so there is less drain on their energy but also they are spurred on to finish the run sooner.
Other advantages of wet weather running include the improvement in mental resilience by running in less than ideal conditions and the stress release you’ll feel. And lastly, you’ll have cleaner shoes than when you left home. Wetter too.
But if the conditions are cyclonic then indoors you must head. If time at the gym on the “dreadmill” isn’t your thing, how about your own home workout instead? Sounds soft huh? It needn’t be if you challenge yourself against a friend or the clock.
Quick and easy workouts at home
Many runners focus on their aerobic training but forget the strength side of things. Use your rainy days for an indoor resistance easy workout at home. Take a 30 second rest at the end of each exercise and a two minute rest at the end of them all; then repeat. Do as many rounds as you have time for, 4 to 8 rounds is usually ideal. Don’t forget to incorporate some stretches at the end.
1. 20 full body squats.
2. 20 sit ups.
3. 20 lunges on each side.
4. 20 burpees.
5. 20 push ups.
6. Hold plank for 30-60 seconds.
Other cheap & cheerful office or at home workouts
Got stairs? Start climbing. Perfect if you live or work in a tall building - aim for two flights of steady climbing followed by two flights at your fastest pace. Catch your breath on the way back down, before you start the incline again. Stairs can also be incorporated at home too if you mix it up with the body weight circuit above.
What about a rope? Skipping is brilliant for getting your heart rate up and breaking a sweat in no time. Try interval skipping – two minutes of slow skipping then go all out for 30 seconds. Repeat for a 15 minute workout that’s equivalent to double that spent in a gym.
There are also loads of workouts and yoga routines you can follow on YouTube that can be easily done in the comfort of your home – there’s no need to get stuck in a rut with so much variety to choose from.
- Chair Workout by Kayla Itsines
- Abs, Glutes, Inner and Outer Thigh Workout with Rebecca Gathorne
- Equipment Free Workout by Women’s Fitness Magazine
And when the sun starts shining again, maybe you’ll run or maybe you’ll opt for something new. Shadow boxing at the beach anyone?