Burpees For Runners

Burpees are an incredibly effective workout. This one workout gets your cardio going, strengthens your whole body and builds up your ability to produce power.

Burpees have been tested to shave seconds or minutes off of your pace. They require no equipment and very little room so these can be done anywhere. Burpees can be used as a pre-run warm up, a challenge during a training run, or as a workout on their own. The classic burpee is extremely effective but it can be adjusted in new ways. These five variations should be added to your running routine.

1. Traditional Burpee

Standing up with feet pointed forward shoulder width apart this will be home base. Just straight up with your hands above your head, when you land place your hand on the ground in a low squat position and kick your legs back. You should now be in a high plank. Perform one pushup and jump your feet forward back into the low squat and jump up. That is one rep. Perform 10-15 reps in as many sets as you can

2. Single-Leg Burpee

In the high plank position lift one foot into the air. Perform one pushup then jump your planted foot forward outside of your hand. Lift your hand from the floor and jump straight up. Place your hands on the group and jump back to the plank position. That is one rep. Perform 5 reps then repeat on the other side.

3. Swing-Through Burpee

Get in the high plank position. Perform one pushup and jump one foot forward to land outside your hand. Lift your hand off the floor and jump straight up. As you jump sweep the opposite leg up like a high knee to your chest. Land on your planted foot and return to the plank position. Thank is one rep. Repeat on the opposite leg and perform 5 reps.

4. Jump-Lunge Burpee

Get in a high plank position. Perform one pushup and jump both feet forward into the low squat position. Jump straight up and land in a lunge. Then jump back up and land in a reverse lunge. Do one more jump and land with feet together in a squat position. Place your hands in the floor and return to the high plank position. That is one rep. Repeat 5 sets.

5. Pop-Up Burpee

Get in the high plank position. Perform one pushup then pull your knees forward so they land half way to your hands. Lift your hands off the floor so that you are sitting on your knees. Make sure your toes are flexed. Swing your arms, snap your hips forward and jump up landing in a squat position. Jump straight up landing in a deep squat. Place your hands on the floor jump your feet back and return to the high plank. That is one rep. Perform 10 reps.