|Image Credit: Ben Wisemen, NY Times|
Seven minutes isn't much time, so I'll be incorporating this workout into my strength training routine once my legs and hips are recovered from the Afton 50k.
If you're a regular runner and you hate strength training, the seven minute length should reduce your hesitation. Each exercise should be done for 30 seconds with a ten second rest in between.
The recommended intensity is an 8 out of 10. Reynolds writes, "Those seven minutes should be, in a word, unpleasant." Although it'll be a tough workout, seven minutes is only a couple songs on your workout mix--not too bad for a full body workout.
Some recommendations for The Seven Minute Workout:
- On a running day, do this workout after your run.
- Fatiguing your running muscles can lead to poor form and can increase the risk of injury.
- Don't do this workout on a true rest day. If you're cross training or don't need to recover from a hard workout, go ahead and try it.
- Pay attention to how you feel the day after this workout. If you're starting to feel sore on a run, ease up. It's OK to walk or cut a run short to prevent injury.
- It's more important to do these exercises correctly than quickly.
- Don't try to do this workout in seven minutes at full intensity the first time (or even the second).
- Watch the video provided with the 7-Minute Workout App, or watch a video on You Tube.
- If you are already injured or have a history of injuries, do this workout with a physical therapist or an excellent personal trainer to ensure proper form.
The NY Times blog post includes a link for the 7-Minute Workout App, and a link to an advanced seven minute workout.
If you'd like to make a recommendation for a quick strength routine, do so in the comments below.