Fun Run Friday + a Super Cool Giveaway

Hi there!

A couple weeks ago I posted about a run that was a little out of the usual for me. Instead of taking my usual loop or bigger loop around the neighborhood or run an out and back on the trail, I took my adventures elsewhere. I ran the two miles and change to the gym, did a little weight lifting routine, and ran back. It was fun. It was a Friday. Thus, Fun Run Friday was born.

Today’s Fun Run Friday takes us to the trails.




Or a park. Or basically anywhere you can find a bench or an elevated steady surface.


On the trail by my house, there are benches dispersed along the way for people to sit down and take a rest on. Or in this case, add a little strength to your cardio!


For this run, each time I came to a bench, I performed a different strength training exercise.

At the first benchstop, were step ups:


    IMG_0316   IMG_0321

For the step-ups, just make sure you have a stable, elevated surface, and then start with your right leg. With your entire foot on the surface, press down to lift your body up until your left foot brushes against the back of the surface.



The left foot is just along for the ride – the right leg is doing all the work. Repeat with the right leg 10 times and then switch to the left. Do two more sets, then continue on your run/walk/skip/whathaveyou.

Next up, dips!



To make dips easier, move your feet closer to your body. To make them more challenging, move them away.



Remember to keep your hips close to the bench and to keep your shoulders down away from your ears! These can even be done on the ground.

And we’re off!…until a half mile later and it’s time for incline pushups!




These are also great if you struggle with doing ground pushups. Want an ab challenge instead? Just hold youself up with your arms in extended position, breathing easy for 1 minute. Repeat three times.

The last strength training move I did was an inverted pushup. This works your delts. I love this move. You just act like you’re going to do an incline pushup, and then form your body into an inverted V




From there, pull our shoulders back, kind of like how you would if you were doing downward dog in yoga. Look through your arms to your knees, and then lower and raise yourself.

This is where I stopped, but you could also use the bench as your elevated surface for some elevated lunges 😉

Let me know if you try out any of these moves on your next “fun run!”


Give it away, give it away, give it away nah: Thermos Style!


Remember the super cool (no pun intended, heh) Thermos bottle I reviewed on the blog the other day? It kept my agua supah cool while shopping in 90 degree heat for hours!

Well, the lovely Maggie from Thermos is offering one RAN reader a chance to win one themselves

To enter, just leave a comment saying why you’re supah cool! For example, I’m supah cool because I had a mini photo shoot of me with my booty in the air for an inverted pushup on a crowded public trail 😉 Ohh yeeeaaaah

The contest is open to US residents only (sorry:( ) and will be open until Tuesday.


Hope you guys have an awesome Friday that leads to an even awesomer weekend! I’m off to train some clients and then research vacations – whoop whoop!!


29 Responses

  1. That is a fun idea! Our normal running route doesn’t have benches/tables, but I’ll start looking for them on other routes!

    I’m supah cool because I’m going to the VT/Boise State football game on Monday!!!!!! So excited!

  2. Hey hey love the fun run/workout! I am supah cool because I dance in the middle of public places…street corners, restaurants, etc. 🙂 (even when 100% sober!)

  3. Way to mix it up! I wish we had more things to work with (like benches) on the trail that I take…

    I’m supah cool because I’m staying in on a Friday night (again!) to bake treats for the weekend… :p

  4. I love how you used your surroundings to get in a good workout! You always see those features in health magazines, but I never thought anyone actually DID them. You’ve inspired me!

    And why am I supah cool? Hmmm….well I interviewed John Corbett this summer for the blog—definitely the highlight. (Any Sex and The City fans out there?!) AND I can do the worm. Everyone claims they can do it, but I catch mad mad air, yo! 😉

  5. Your workout inspires me to go to Coal Miner’s Park today!

  6. I’m supah cool bc I abbreviate everything. My convos with my best friend read like a secret language. Dorbs=adorable, totes, and so on…

  7. I’m supah cool because I baked this morning for my spinning teacher’s birthday – nothing like oreo brownie pizza at 7:30am after a hard class!

  8. I love mixing the strength with the cardio. Lots of training guides have recommended this type of workout as a way to incorporate strength…and fun!

  9. I’m supah cool because it’s my birthday week! 🙂

  10. I’m supah cool because I’m defending my dissertation proposal on the 13th and have 2 races to run before then! o_O

  11. Oh girl, you are supah cool. I’m supah cool because I talk to myself. Not in the creepy conversation sort of way. BUt in the saying a few thoughts aloud type of way. And my roommates make fun of me. But you know what? It makes me supah cool!

  12. Today I am supah cool because I am going to run in the rain (as long as the thunder stays away). I love it because it reminds me of high school when I was even supah cooler running with my glasses and umbrella hat (gift from my rockstar teammates).

  13. Awesome workout tips! Thanks for sharing 🙂

  14. I’m supah cool because I move cross country tomorrow morning! Seattle here I come!

  15. You inspire me! I am supah cool because I just got my nails done and am ready for the weekend and a wedding tomorrow night! 3rd wedding in two weeks….have a great weekend!

  16. Love doin dips on a park bench! Way better than at the gym. I’m supa cool cause in 3 weeks ill have completer my first half marathon!

  17. I’m supah cool because I’m running 20 miles tomorrow!!!

  18. […] Oh, and don’t forget to enter the Thermos giveaway […]

  19. I’m supah cool because I’m going to finish writing my masters thesis next week! Wooooot.

  20. I’m Supah Cool, because I am working this weekend and not trying to be negative about it, because I would much rather be sleeping. I am also supah cool, because I am getting back into running!! 🙂

  21. I’m Supah cool because my booty was hanging out of my spandex shorts at my collegiate race! Really can’t wait for our nike uniforms to get here! hahaha

  22. I’m supah cool b/c I admit that I fake and bake and am sporting a nice tan!

  23. I’m supah cool because I get up at 8 am on weekends to go for wonderful morning runs (despite getting weird looks from my sleepy college roommates)!

  24. I’m supah cool b/c I set the coffee pot timer for the 1st time in 8 years tonight just so my DH will have some brew for his morning drive

  25. […] First off, let me say that you guys are all very supah cool […]

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