29 Jan '14, 2pm

When the treadmills are occupied, try one of these gym workouts for runners:

Do your intended workout on another aerobic machine. “Try to do whatever you can that is going to be, energy-wise or stress-wise, similar to what the run would have been,” says Coates, a 2:13 marathoner. Coates’ top choice is the elliptical, followed by the bike. To do intervals on a bike, Coates suggests alternating between low resistance in the saddle and turning the resistance up to stand as you pedal. His last choice is the rowing machine. “It’s great because it includes the upper and lower body but it’s also kind of an issue because it includes the upper and lower body,” he says. “It’s a little trickier to equate the effort to actual running.” If a treadmill opens up after you start, feel free to switch over and continue from wherever you left off.

Full article: http://www.runnersworld.com/workouts/four-gym-workout-alt...

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