Every amateur runner eventually faces the fact that “just running” isn’t enough. If you want to improve your times and/or lengthen your distances, you must must must (must) cross-train. Cross-training strengthens your body in ways just running cannot, and helps you run better, stronger, and with less of a chance of injury.
But if you are like me, and have a demanding job during the day, it can often be a challenge to find the time to get a run in, let alone try to squeeze something else into the mix. Believe me, I get this.
I used to be strictly a morning runner. I’d get up, walk the dogs, then head out to clock my miles. I was easily able to get everything in, shower, and get to work on time. That was last year. This year, I’m training harder for a Spring Half-Marathon and eyes on my first full Marathon in the fall, so my training runs have become much longer, and I can not fit my runs in during that morning gap any longer. I’d either have to get up earlier and go run in the dark and freezing outside (I already get up at 5:45am on weekdays), or be late to work every day (not really an option). So I started moving my runs to later in the day, either during my lunch break (easier to justify a long lunch than being late in the morning) or after work. Which left me with a gap of time in the mornings that I could utilize for something else.
Here’s where I found the Virutal Trainer: Bodyweight for my iPad. I was searching for something I could do with little or no gym equipment at home, but would not take too much time and still be a good workout. This app delivers on that, and then some.
The app costs $5 in the Apple App Store, but is well worth the small investment. The main screen opens up to a large array of exercises demonstrated by human beings in HD.
You can tap any one of the exercises and the demonstration video begins immediately. There are a couple of pre-built workout routines on the right, and you have the ability to make your own. I started with the Tabata Workouts. There are two inside there, a Full Body routine, and an “Ass & Abs” routine as well. If you aren’t familiar with Tabata, it is similar to CrossFit. You do an array of exercises for 20 seconds each, with 10 seconds rest in between. You run through your list of exercises multiple times (you choose when you start, the default is 3 rounds).
Before you start your workout, you can touch any one of the exercises, and the demonstration video pops right up and you get to watch a real human demonstrate for you.
Once you are ready to start, you select the routine you want to use, how many cycles of the routine you want to do, and hit the “Workout” button. Another really nice feature is that you can Air Play the videos to your Apple TV or Mac computer, so you can watch the demonstration videos on a larger screen if you want to. I have 2 Apple TV’s in the house, so I use this.
You get a preparatory command for the next exercise you’re about to do. They show the name and a demo video while the timer counts your 10 second rest period, then it is time to GO!
You do the exercise at your own pace as much or as little as you can during those 20 seconds, then you get a very short 10 seconds to rest and get into position for the next exercise.
I was amazed at how torched I was after the first time I ran through this routine. Doing 3 run-throughs of the Full Body Tabata workout took just 12 minutes, but I was drenched with sweat and muscles quivering. How efficient is that? Who can’t spare 12 minutes in the morning? I love it!
There are tons of other apps in their library. I like this one because it doesn’t require any gym equipment. I have a little at home, but not much. Here’s a list of their app library. None are free, but most are only $5.
I’ve been using VT: Bodyweight for 3 weeks now, and I can really tell a difference. The scale is creeping down again, my BMI is also creeping down. I’m definitely feeling stronger during my runs. I’ll probably stick with the built-in workouts for a while longer, then start to build a few of my own. There are some exercises in there I’d like to include, and one unfortunate app oversight is that you cannot edit the existing workouts, or even copy them to a new list to edit. Oh well. Small deal for me.
Are there any great apps you use to help you cross-train?