Kemme Fitness

Complete Resources for a Functional Fitness Lifestyle

Urban Run

What is an Urban Run?
How do you create one?
These are good questions, and believe me, the answers are worth reading about. Ok, that sounds a little braggy I guess. How about… “if you want to have some fun outside and shake things up a bit, you should learn how to do an Urban Run.”  That’s better.
Urban Runs are not rocket science. The key is to have a large enough tool box of exercises to have at your disposal at a moment’s notice, and make sure you scout out an area first to increase the chances of a successful workout.
What exactly is an Urban Run?  It is basically a short run, usually 1 to 2 miles long that passes through an environment where you can utilize the surroundings to add fun movements and exercises. It will be in a “follow the leader” format with you in the lead.  Just tell your group to do what the person in front of them did.
Here are some of my common exercises:
* Dips on bike racks
* Pull-ups on walls or bars at a playground
* Walks up & down small hills, such as Bear Walks, Crab Walks, Sabertooths, & Gorilla Walks.
* Box Jumps on benches
* Run up and down stairs (this works well even with a wide set that is not tall – just run up and down in a zig-zag fashion)
* Bear Walk down stairs (this is hard on barefoot runners, so take caution)
* Frog Jumps for short periods of time
* Burpees, Dive Bombers, Hindu Push-ups, or Air Squats on open areas
* Bodyweight Rows on railings
Try to use combos. So pause at a hill and demonstrate how you will do a Gorilla Walk up the hill, then dips at the ledge at the top, then a Panther Walk down the hill (or whatever combo you chose). The key here is that the group gets a rest while you demonstrate and then they do the combo 1 by 1 in the “follow the leader” format.
This is a great workout to do with anybody. If they can’t do Bear Walks down stairs for example, just have them run down it.


[…] start to slack off, your friend(s) can say things like, “put the donut down! We are going for a Rural Run.” Or ”I don’t care if you have your daughter’s softball game tonight. We can get a workout […]

[…] are some links to more information on Urban and Rural Runs:  here, here, here, here, here, and […]

[…] like.  If you find yourself in the midst of total boredom, I have written about it before here and here and here and here and here and here. If you want a “Reader’s Digest version” and […]

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