INDIAN RUN #1
Category : Running
The Indian run is a classic fat burner. It uses a low intensity jog as a base and then very short bursts of intense activity. Exercises in the form of short sprints and plyometrics work the aerobic and anaerobic energy pathways.
Refer to the Indian Walk warm-up for an explanation on how this drill runs. It is important that the line is kept intact, spaced out and that the pace is no more than a very slow jog. The intense activities will mean that active recovery time is needed in between sprints to the front of the line. Plan out a 3km to 5km route beforehand that has long, straight, open spaces leaving plenty of room for manoeuvre.
The person at the back of the file does the activity for a number of reps or times depending on their fitness level before running (sprinting) to the front of the line. Repeat each activity for 5mins followed by a slow, 10minute cool
PTI Tips
1. The drill works best in lines of 6 to 10 people. For larger groups, pair up participants of similar fitness levels and run in a double file formation instead of single file.
2. Having the group carry a 15m rope is an ideal way to keep them together.
