10-Move Circuit for Days When Your Legs Need a Break

Okay, time for some real talk.

When you’re going on long runs, all of the foam rolling and cold plunging in the world is not going to keep all the pain away. I want to tell you it will. I wish for my own abused legs’ sake that it was true. But it isn’t.

If you’re training for a half-marathon, there are going to be days when you wake up, haul yourself out of bed, and hobble around your house like a 150 year old.

At first I thought it was just because I was new to running these sorts of distances and that it would get better with time. JK tells me, however, that some pain is just par for the course.

When you run, you put a lot of stress and strain on your body. Yes, you can (and should!) do things to help with recovery like stretching, myofascial release, sitting in the cold plunge, hydrating, and eating well. This is going to help the pain go away faster and keep you from causing yourself serious harm. But, unfortunately, it is not going to make you superhuman. (You have no idea how mad I am about this revelation – I was really hoping to turn into Wonder Woman.)

But, since we know a little something about not allowing ourselves to get derailed, are we going to let something like a few aches and pains keep us from working out? Heck no!

So let’s chat about what kinds of exercises we should be doing the day after a long run when our legs deserve a much needed break!

Of course, giving our legs a break means it is time to focus on upper body and core strength. Bonus points if it hurts when you laugh (or sneeze) the next day. But that’s sort of vague, isn’t it? Which is why I have an actual circuit prepared for you!

Don’t worry, these are JK’s recommendations, not mine. She told me I wasn’t allowed to “go rogue” on this blog post. As if I’d dare! Let’s be honest, my recommendations for a circuit would be along the lines of, “Walk up and down the stairs. Well done! You’re a champion!”

Somehow, I think you guys would see through that one, so I’ll leave this to the professionals.

10-Move Circuit for Days When Your Legs Need a Break

  • 12 to 15 Lat Pull Downs
    (This video will show you how to do them properly, if you haven’t done this exercise before.)
  • 12 to 15 TRX Rows
    (These bad boys improve upper body strength and core stability!)
  • 12 to 15 Push-Ups
  • 12 to 15 Tricep Dips
    (As you can see, you can use a bench for these, or a chair at home!)
  • 90 to 120 seconds of Cardio
    (I like to use the Octane or the ARC Trainer. JK likes to make me use the Kaiser Bike. Take from that what you will.)
  • 24 (12 each direction) Medicine Ball Ab Rotations
    (This video will show you how to work your obliques with this exercise.)
  • 24 (12 each side) Cable Woodchoppers
    (The woman in this video is way less out of breath than I am when I do these.)
  • 12 to 15 AbMat Sit-Ups
  • 12 to 15 Knee Raises
  • 90 to 120 second of Cardio

And then… REPEAT! Believe me, by the end, the last thing you’ll be thinking about is your legs.

Countdown to Half-Marathon: 61 days.
Mood: A little guilty….
Longest Distance Run: 6.214 miles. Yeah, I didn’t make it to seven miles this week after all 🙁
Number of Workouts Last Week: 3 (one running, one strength, one tennis).
Goal for This Week: Seven mile run! For real this time!

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