Central Park circuit: a boredom-busting obstacle course for runners - mile 1

March 20, 12:25 PM · 1 comment

Circuit move #2 - bench step up

The first time I ran through Central Park, I got lost.

I was visiting friends and went for a jog. I wondered, “How can anyone run in this place without stopping to look at a map every few minutes?”

How things change. Now I live near the park, commute through it, run there at night, and take personal training clients there for boot camp. I even shot part of a fitness DVD near the Belvedere Castle.

For fitness buffs and runners who live in New York, even the many trails, loops and hills of Central Park get monotonous. If your mind and body are craving a change of pace, make the park your personal training playground.

We’ll start our revved-up running route at Central Park West and 81st, because you have to start somewhere, but you can do this obstacle-course in any order. This first (of four) articles focuses on mile one of the four-mile route that will eventually take about an hour.

In the spirit of the obstacle- course theme, I am going to use visual landmarks so you’ll remember the moves and not have to bring a printout.

Warm up with a brisk walk to the entrance and find the playground on your left. Lay down on the top of the slide, feet below head, holding on the sides with your hands at shoulder level. Keep the legs straight and lift them to the sky to tone the lower abs. To make it interesting, you can even lift your hips off the slide at the top of the move and push your feet into the clouds. Aim for 20 or more.

Now start with a slow jog and follow around to the right to join the running, bike and car road heading south. As you round the corner at the light, follow to the right, this is around 70th street.
(Note: You’ll pass a water fountain on your left if thirsty.)

Once you see the red CNN tower in Columbus Circle and are close enough to read the time on the clock, find a bench on your right. Memory cue: its “time to step up” the effort. Place your right foot onto the bench and using your leg muscles, lift your body up off the ground. As the right leg straightens, bend the left knee and lift it forward to hip level to engage the abs. Step down with the left foot and then with both feet on the ground to finish one rep. Do at least 10 before switching to the left lead. Each week you will be able to do more.

Now pick up the pace and run parallel to Central Park South on the main road again. There is another playground on your left if you want another set of abs, and you can add pull-ups as a bonus!

In my next column, I’ll map out mile 2. Try just adding these moves to your run and we will build from there.

Remember, it’s bad to get lost in the park, but great to get lost in your workout!

For more info: www.nikkifitness.com

Central Park circuit: a boredom busting obstacle course for runners- part 2

March 31, 5:48 AM · Add a Comment

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Triceps dip running break www.nikkifitness.com

For fitness buffs and runners who live in New York, even the many trails, loops and hills of Central Park can get monotonous. If your mind and body are craving a change of pace, make the park your personal training playground.

The first article focused on mile one of the four-mile route that will eventually take about an hour. In the spirit of the obstacle theme, I use visual landmarks so you’ll remember the moves and not have to bring a printout.

We already completed a low ab circuit in the playground at 81st street, a step up leg circuit near CNN, and pull-ups at the second playground. That took us to the middle of the park at Central Park South.

Start running again to the east end of the park and as the two lane road curves to the left, follow it north until you start to smell the horses pulling tourists in carriages. (If you don’t notice, the horse carousel is there on the left as the path turns North.) Here’s your memory cue: “P-U equals pushups.” Find another bench and bust out 20 good pushups. If you are advanced and don’t mind a little dirt, take it to the ground instead. Otherwise use the seat or the back of the bench, depending on your level of strength.

Get your jog on again until you see the lake and the Boat House restaurant on your left. Time to “jump in the lake” with jumping lunges. You want an intense New York style move? This is it! 20 jumping lunges starting with right foot forward, knee over ankle and feet about the-length-of-your-leg distance apart. As you literally jump to switch legs scissor style, get some air in the center of the move - what we trainers call plyometrics. You are really strengthening your legs and lessening jogging jiggle while boosting the booty with this move.

Now shake it out, get some more water at the fountain by the café, and run up the hill to the black cat on the left. “Top tones triceps.” Find a bench to your right and set yourself up sitting normally. Place your hands and knuckles forward, at the edge of the seat. Straighten your legs so you are balancing on your heals, and lift your backside off the bench. Lower your hips down toward the ground until your elbows point directly behind you at a 90 degree bend (pictured). Do 20-30 dips. (Trainer tip: the slower you go the harder they will be. Also, do extra bicep curls at home or at the gym at some point this week with weights or tubing to work the opposing muscle.)

If you are out of time, take the path to the left at the stoplight ahead past the great lawn, theater, castle and keep walking toward the West side, and you are back where we started. If not, continue north toward the reservoir.

Check back later this week for part 3 of our fitness playground in the park.

For more info: Nikki's free stretch video and multitasking fitness DVDs available at

www.nikkifitness.com

Central Park circuit: a boredom-busting obstacle course for runners - part 3

March 31, 9:56 AM · Add a Comment

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Post workout stretch in Central Park

For fitness buffs and runners who live in New York, even the vast trails of Central Park get boring. If your mind and body are craving a change of pace, but your eyes still want the trees and grass of the park, all you have to do is add a little play to your run day.
The first two articles focused on the first 2/3rds of the four-mile route that will eventually take about an hour to complete. Here we conquer the reservoir. After your triceps dips, stretch the arms and start running to the steps on your left. Run up the stairs. You can do this once or several times depending on how much time and energy and time you have. (There is another water fountain at the top of the steps.)
After stair sprints, jog the entire reservoir, starting slow to recover from the stairs. You can run looking at the water, or take the wider path outside the reservoir.
When ready, start interval sprints here, jogging and then sprinting off and on until you come to the southwest side of the circle.
Your last full-out sprint will take you to exit ¾ around the reservoir at West 86th street. You’ll see a large entrance to the track and another water fountain, usually with a dog bowl or two nearby.
Memory cue: you are are “almost back,” so time for “upper back.” If you don’t find a place to lay down between here and CPW at 86th street to the right, then save this move for when you get home and skip to stretching. If you are like me, and don’t mind laying down in the grass after a sweaty workout, then go chest down and place your arms extended to the sides, forming the letter “T.” Lift the shoulders, hands, elbows, knees and feet off the ground, focusing on squeezing the shoulder blades together. Keep looking at the ground to keep the neck in line with the spine. Do 20 of these to work the opposing muscles and even out the push ups.
If you like to stretch outside, do it here. If at home, you can check out the free four minute stretch video from my soothing stretch column. When it's over, you not only had a nice long run, but with toning moves along the way, you boosted your fat burn and your metabolism. The whole routine helps me focus on what circuit is next, and not on which mile I am on.
Remember, it’s bad to get lost in the park, but great to get lost in your workout!
For more info: DVDs, photos and advice at www.nikkifitness.com