I bring you here another edition of Running Basics. I am so glad that so many of you wrote to me about how much you loved it. So, keeping in mind the Quarantine worries, here are few running variations for you to keep things interesting while trying Indoor Running.

• Jog-sprint-jog: Jog in place if you are short of space in the house or jog end to end diagonally in your room. Bring in 30 seconds of sprinting in between 30 seconds jogs. When running on the spot, you can sprint by simply making sure you breathe in while tapping one foot down, breathe out while tapping the other. Some call it fast feet running. One-in, one-out breathing is a great way to speed up and emulate sprinting.
• Jog-high knees-jog: It is boring to keep jogging in spot or within the room. So, make sure you bring in the running variations by changing up to a new drill every 5 minutes. High knees could be a great variation, especially when you are warming up.
• Jog-butt kick-jog: Fold up the leg backward and bring it close to the butt, almost kicking it. This is a pretty standard warm-up for sprinters or long-distance runners.
• Jog-ladder drill-jog: Football warm-ups are full of high energy running or cardio drills. Even if you can’t lay down a ladder, just put the stick of a mop down and shuffle front and back over the stick. The ladder drill is my personal favorite. I do it with just the border of my floor tile as a guide. Sometimes I keep going for over 1000 counts on it.
• Jog-zig zag-jog: jogging criss-cross can have two variations again. You can either take a zig-zag path while jogging inside the home or try sideways indoor running with feet going zig zag. Some call it the karaoke run. It engages your brain as well and needs a lot of focus to keep your balance.
• Jog-skip-jog: A skipped run is in fact the first drill that most professional coaches start with. It is great for warming up and helps practice indoor running with big strides. Try side skip run for another version of this workout.
• Do some laps: If you have a bigger space in your room, terrace, or parking space perhaps, try the speed training or lap running. Fixing points A and B and timing your runs to keep increasing speed with each lap. Don’t forget to catch a breath and take a quick rest before starting each lap.
• Lastly, feel free to improvise. I do combine some other workouts during runs sometimes. For example, wall pushups, front kicks, squats, lunges, twists, or jumping jacks.

I have assumed that the readers here do not own a tread mill. But you could try some of these on a tread mill with some caution. Please subscribe if you found this article helpful.

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