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