How to run in you-know-what conditions: 5 effective ways and one funny

1. Order a treadmill

• Pros: she will stay with you forever.
• Minuses: expensive and unprofitable if you are not going to run later.

If your body breaks without running, and your legs nervously stamp in place in anticipation of the end of the pandemic, this option will be your salvation. You can order a treadmill online and set up a gym at home in a few days. So you will be able to set the distance and speed, adjust the incline level: run uphill or on a flat surface. The path will be useful not only now, but also in bad weather, when you can go outside, but you don't want to. But if you decide to run in order to have at least some physical activity, and then you will hang things on the simulator, it is better to think about other options.

2. Exit to the staircase

• Pros: free and efficient.
• Minuses: there is a risk of disturbing the neighbors.

Empty staircases in apartment buildings are an opportunity to do a cool cardio workout. This exercise develops endurance, strengthens the cardiovascular system and even increases

Training effects of short bouts of stair climbing on cardiorespiratory fitness, blood lipids, and homocysteine ​​in sedentary young women An important VO2 max for runners is the amount of oxygen consumed. This means that your lungs will gain the ability to hold more oxygen per minute, and you will become more powerful and enduring. True, you need to practice wearing a mask to reduce your aerosol trail. Run on higher floors where everyone only takes the elevator. If the stairs in the house are actively used by tenants, leave this venture and use another method.

3. Run around the house

• Pros: practice in the fresh air.
• Minuses: nothing happens if people are walking around.

If for the time of self-isolation you have moved to a dacha or just live in a private house, you can cut circles around it. It's a lot like a real street run, only the landscape will be pretty monotonous. In the middle of your workout, change your direction of travel: for example, 10 laps clockwise and the next 10 counterclockwise. If you live in a sparsely populated area, try running down the street. But stay away from other passers-by: when running fast, sweat particles can fly apart at a distance of up to 20 meters. Choose a time when there is no risk of meeting someone at all, such as late at night.

4. Run around the apartment

• Pros: a safe and unique experience.
• Minuses: easy to get bored.

Before you say you have too little room to run, take a look a marathon runner from Vladivostok who ran 100 kilometers around his own bed! You can do the same or use more rooms. For example, move from the bedroom to the kitchen through the hall, running to the balcony. The main thing is to free the floor from objects, put on non-slip socks or clean sneakers. To make it not so boring, turn on driving music. It's more fun to train with Shakira or Taylor Swift.

5. Pour something sliding on the floor

• Pros: you will be fun and slippery.
• Minuses: then you have to wash the floors.

Videos with instructions on how to make a homemade treadmill blew up social media. It's simple: pour some dish soap or shower gel onto the tiles. Splash in a few drops of water. Start walking with your bare feet - you are great. Hold on to the edge of the countertop to avoid falling, and be careful. Before starting your workout, make sure there are no crumbs or small parts on the floor. And most importantly: do not forget to clean up after yourself so that other household members do not slip.

6. Exercise with running elements

• Pros: train other muscles as well.
• Minuses: it's not really running.

There are many aerobic exercises that use the principles of running. They can be used to dilute jogging around the apartment to make it more fun. Here are some options.

Running in place. Move your legs and arms to the beat of the run, staying in one point.

Running while lying down. This exercise is called mountain climbers. You get into a high plank on your arms and take turns quickly pulling your knees to your chest.

Running in place with a knee lift. Take turns throwing your knees up.

Running in place with a shin overlap. Take turns taking the shin back and touch the buttocks with the heel.

This kind of workout will give the effect of cardio training and help you improve your regular running performance.