Work Out at Home
Create the Perfect Backyard Gym
Take Your Workout Outside
Grass and Sky
“Build-up type sprints are a great way to ease into full 50-yard sprints,” says Richey, who suggests this backyard speed drill: Put six cones in a straight line each 10 yards apart. Starting at the first cone, begin running at a slow pace. When you hit the second cone, speed up. When you reach the third, accelerate even more. Do the same at cone four so that by the sixth you are running at top speed. Jog back to the first cone and rest for 20 to 50 seconds, depending on your fitness level. Do 8 to 10 runs.
Use cones, shoes, or other markers to form shapes or letters in the grass, suggests Jack. Then trace the lines of your formation by running forward, backpedalling, or side shuffling, switching up your movement when you hit a new point. An “M,” for example, could be executed by running forward to the first point, then backpedaling to the next, and then repeating.
Is a race in your future? Get a leg up on training with the Half-Marathon Jumpstart Plan.