Dec | 8
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Inspiration, Running Tips

North Pole Run Club Work Out #3: Jaclyn Emerick

This blog and workout were written by our friend Jaclyn Emerick.


This combo of treadmill intervals, strength exercises, and plyometrics will re-energize your stride, making you a faster, stronger and more powerful runner in 30 fast minutes.

No days off is how I roll. No matter what time of year it is, I like to move at least a little every day. Some days that means pushing myself to my absolute max in a CrossFit WOD, other days that’s taking a restorative yoga class. And now there’s snow, holiday travel, big dinners and late parties—things that might seem like they’d get in the way of my move-daily plan, but I don’t look at these things as excuses to skip a workout. Instead, I see them as opportunities: Opportunities to be more adventurous and try new activities, opportunities to explore new terrain and pop into new classes or gyms, and opportunities to recharge and reset after indulging a little. Sometimes something as simple as flipping your mindset like this can be the game changer you need to get or stay motivated.

I’m big on taking advantage of winter’s unique opportunity to snowboard, fat bike, cold-weather hike, and snowshoe—to get my heart rate up outdoors and to work my muscles in different ways and from different angles than they’re used to. But I always have an arsenal of what I call my no-excuses workouts. They’re one-and-done routines that efficiently burn calories, sculpt muscles head-to-toe and improve strength, speed and power in 30 minutes or less. Most can be done at home, in the gym or on the road. Below is one of these fast and furious routines that I created especially for Brooks fans. It’s a strategic plan to help you become a better runner so that when you head outdoors in the spring, your go-to loop will feel a lot easier. It requires only a treadmill and a set of weights—and a little mental tenacity. Is it tough? Yes. But is it worth it? Definitely.jaclyn emerick running workout, workout ideas from jaclyn emerick, brooks running jaclyn emerick, brooks running winter workouts

The three elements that make this workout super-effective and anything but boring: intervals, some moderate lifting and plyometric drop sets. You’ll start off on the treadmill for a fast six-minute round of intervals. First, bump your incline up to 1 percent (this will mimic a flat road and translate better to what you do on the pavement). Keep it there. Then, you’ll jog, run, jog again, and then sprint. You should feel comfortable during the jog, uncomfortable during the run, and like you’re running to save your life during the sprint. The faster you go, the shorter the set lasts. Then, you’ll jog to recover and reset for the second big push, which is a run straight into a sprint. What I love about this mix of treadmill intervals is that it helps you understand the difference between jogging, running, and sprinting, and it teaches you to fluidly toggle between them. Plus, going all out spikes your heart rate so much so that your body goes into overdrive to try to hoover oxygen and help you recover. That basically means you’ll continue to burn calories after you’re done exercising. Trust that your body can handle it, and remind yourself that the whole round is only six minutes out of your entire day.

The strength block serves to work your abs, butt and legs—the muscles that power your stride. You’ll start with a weighted exercise. Move at a moderately fast clip through these. Then, you’ll drop the weight and go into a bodyweight plyometric exercise that targets the same muscles. Do these sets as fast as you can. Your muscles should burn and you should get breathless here—you’re trying to work those muscles to failure. You’ve got four pairs like this. Rest only as needed. Then you’ll repeat the entire thing. Pairing a weighted move with a similar bodyweight jumping move will allow you to work those muscles until they just can’t work anymore. This will lead to big strength and power gains—a combo every runner of every kind can benefit greatly from.

Whenever I do an interval workout, I try to make every rep, set, or sprint better than the previous one. It means that I’m getting stronger and faster multiple times during a single workout. I encourage you to tackle this routine that same way. Watching yourself improve minute by minute will keep you coming back for more, no matter how busy or cold you are.


The Workout

You’ll need a treadmill, a set of moderate or heavy dumbbells (8-20 pounds depending on your level of fitness) and a stopwatch or an app to keep time on.

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Warm-up

Spend 5 minutes doing dynamic exercises such as inchworms, forward lunges with rotation, wide side lunges, bridges and air squats.

Next, complete two rounds of this running-strength circuit

Treadmill block

Set the incline to 1 percent and adjust your speed accordingly: A jog is moderate intensity (generally between 5-7 miles per hour), a run is a hard (generally between 7-9 mph), and sprint is everything you’ve got (generally 9+ mph).

  • Jog for 1 minute
  • Run for 45 seconds
  • Jog for 1 minute
  • Sprint for 30 seconds
  • Jog for 1 minute
  • Run for 45 seconds
  • Sprint for 30 seconds
  • Jog for 30 seconds

Time: 6 minutes

Strength block

Have your dumbbells and a timer handy. Move slowly on the weighted exercises and as fast as you can on the plyometric moves. Rest only when truly needed.

1. Goblet squat

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Works biceps, abs, butt, quads, hamstrings

Stand with feet slightly wider than hip-width apart, holding one dumbbell vertically by top end with both hands at chest with arms bent down to start. Keeping chest lifted, squat until hip crease drops below parallel. Return to start. That’s 1 rep. Repeat for 1 minute.

2. Squat jump

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Works abs, butt, quads, hamstrings, calves

Stand with feet slightly wider than hip-width apart, hands together at chest with arms bent down. Keeping chest lifted, squat until hip crease drops below parallel to start. Explosively jump as high as you can, swinging arms behind you. Land softly in start. That’s 1 rep. Repeat as quickly as you can for 30 seconds.

3. Single-leg deadlift

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Works lower back, abs, butt, hamstrings

Stand on right leg (lift left leg a couple of inches off floor behind you), holding one weight in each hand with palms turned toward body and weights resting on thighs to start. Hinge forward from hips, lowering torso toward floor and extending weights down close to legs as you extend straight left leg behind you until body forms a T shape. Slowly return to start. That’s 1 rep. Repeat for 1 minute. Switch sides; repeat.

4. Single-leg hop

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Works abs, butt, quads, claves

Hop on right leg as high as you can. That’s 1 rep. Repeat as quickly as you can for 15 seconds. Switch sides; repeat.

5. Front-rack lateral lunge

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Works shoulders, abs, obliques, butt, inner thighs, hamstrings, calves

Stand with feet hip-width apart, holding one weight in each hand at shoulders with palms facing inward and arms bent down to start. Keeping left leg straight and both feet pointing forward, step right leg as far right as you can, bending knee and lowering hips deeply. Push off right foot to return to start. That’s 1 rep. Repeat for 1 minute. Switch sides; repeat.

6. Speed skater

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Works obliques, butt, quads, hamstrings, calves

Stand with feet hip-with apart and arms by sides. Jump right foot to right, crossing left leg behind right to land in a deep lunge with right leg bent and on ball of left foot, leg slightly bent, as you reach left arm across body to touch floor in front of right toes. Switch sides; repeat. That’s 1 rep. Continue alternating sides as quickly as you can for 30 seconds.

7. Eccentric lunge

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Works shoulders, forearms, abs, butt, quads, hamstrings

Stand with feet hip-width apart, holding a weight in each hand with arms by sides. Step right foot back (remain on ball of foot) to start. Take 4 seconds to lower into a lunge with legs bent 90 degrees. Take 1-2 seconds to return to start. That’s 1 rep. Repeat for 1 minute. Switch sides; repeat.

8. Jump-switch lunge

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Works abs, butt, quads, hamstrings, calves

Stand with feet hip-width apart, hands together at chest with arms bent down. Step left foot forward, bending legs 90 degrees. Jump as high as you can, switching legs and pumping arms in air. Land softly in a lunge with right leg forward and hands together at chest. That’s 1 rep. Repeat as quickly as you can for 30 seconds.

Time: 9 minutes
Total time (two rounds): 30 minutes
Total workout time: 35 minutes

About the Author

jaclyn emerick running workout, workout ideas from jaclyn emerick, brooks running jaclyn emerick, brooks running winter workoutsJaclyn Emerick is a fitness-fanatic, certified personal trainer and a Fitness Director at Shape Magazine. You can follow her on Twitter and Instagram.

About Guest Blogger
The Brooks Blog regularly features stories from our athletes, running partners and friends who exemplify Run Happy.
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