Having to stay indoors hampering with your daily runs? Given the current situation, it's a good idea to stay home. But that doesn't mean that you have to sit ideal, gain weight and take a setback on your fitness level. Here are some great ways to get your heart pumping and keep you on track without risking your health.

Warm-Up (Indoor Exercises) 

Learn a series of GPP exercises that can be practice indoors at home before running. This is a way to strengthen your muscles to prepare your body for running and avoid injuries. We're going to look at 4 types of exercises: the plank, pushups, half squats and the wall-sit.

Running on the Spot

For starters, select a non-slippery surface and wear running shoes for better comfort. Start with a 3-minute warm-up set by slow jogging on the spot by lifting your legs to knee height and swing your arms at an easy pace. Lean slightly forward and try to land on the balls of your feet. 

Steps - 

  • Sprint for 1 minute then slowly increase your pace and try to run as fast as possible on the same spot without crossing your comfort zone and make sure your heels hardly touch the ground. 
  • Repeat this 10 times. 
  • Beginner runners can take a break of 45 Sec after every round, for frequent runners you can increase the time more than a minute as long as you are comfortable.

Stair Running

This is a good running exercise to get your heart pump faster. Start with a slow run-up and down the stairs for 1-2 times, once you get the flow slowly increase your pace and run up the stairs and while coming walk down the stairs, do this for 5-7 times.

Running Inside Your Home 

First, plan a route through your home. Even if you don't like the idea of running in place you can still practice your run. Plan it in such a way that it allows you to move from room to room without any hindrance. To make it a bit challenging, you can connect it with stair running.


 Running in the backyard:

If there is a good space in your backyard, you can jog from one end to the other end with minimal rest for frequent runners and beginner runners can take small breaks or walk for 45 seconds and again resume jogging. You can repeat it 10 - 12 times depending on your backyard space.


 To do all this, make sure you wear a reliable pair of running shoes that offer good grip and support. 

Once you are done with the above, you can do some stretching exercises to cool down yourself to feel the more comfortable and energetic day

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