Roadwork – before, or after a workout?

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Dear reader,

Something I don’t talk about quite often – but do almost on a daily basis is that old favorite of boxers, wrestlers, and old time strongmen alike – ROADWORK.

We all know what roadwork is, don’t we? It’s NOT running “long slow distance” or running marathons – and neither is it purely running sprints, although you can mix those in.

Roadwork is a routine that incorporates running along with several other basic exercises such as pushups, squats, bridges, burpees and more.

I speak of such routines in the 0 Excuses Fitness System (in the workout section of the book) but I don’t quite get into “actual” roadwork in detail, and that is what I want to write about today.

While it’s fine to mix in runs and sprints with other intense exercises such as what I mentioned above, my own preferred means of doing roadwork is to go for a long or semi- long run – except NOT at a leisurely slow “pounding the pavement” pace.

I generally do this after my workout – and usually after my hill climb as well (when I do climb the hill).  I mix up my run into short intense bursts interspersed with a slower, yet still “steady” pace that keeps my heart rate UP throughout the entire run.

That’s just one of the variations. I may practice throwing punches during the run (this will kill the shoulders in no time if you do it right and for the right amount of time). Or, I may do my entire run at 70-80% capacity – arms pumping – lungs BURSTING – heart pounding – WHEW!

There’s tons and tons of variants to keep it fun as you can see.

And contrary to what we see in the movies, a long run is usually best AFTER a workout as opposed to before. Sure, if you’re a pro boxer who goes straight to bed after his run to “replenish and rest” for the ardous hours of workouts ahead, then before is fine – but for the average fitness enthusiast, it’s far better to do it AFTER your workout than before.

Why is this, you ask?

Well, first off, running this way can be extremely taxing on the entire body and if you’re doing advanced exercises in your routine like I do – well – you’d be better off doing those advanced exercises BEFORE you run – else you’ll not perform near as well as you would if you did it the other way around.

This holds true for those starting out on the 0 Excuses Fitness System as well – – do your squats and pushups FIRST and then run if you must.

Second, it’s important to note that I don’t do roadwork to burn fat. No – the exercises and routines in my actual workout take care of that. The roadwork is merely the icing on the cake in terms of burning fat – the cherry on top as it were, but does that make it less important?

Not a chance, my friend.

When you do your roadwork AFTER your workout, you literally TIE your entire body together into one SOLID cohesive, functional unit. And you’ll increase strength even more over the entire body – especially the upper body.

Though I work my chest, shoulders and upper back in each workout – the roadwork somehow makes them feel like they’ve been through that final grind – and that’s a good thing, my friend.

More importantly, when done after a workout it can serve as a cool down-cum-workout for the major muscles of the body.

Let’s say you hammered your chest and thighs in the workout – well – roadwork done correctly will get the blood flowing through those areas like never before, and will virtually eliminate any soreness you might normally feel (after you get used to the roadwork, that is).

Yet another benefit of roadwork is that it mirrors real life situations. You never know when you may need to run a brisk mile or so (perhaps with loads on your back) – so tis always a good idea to stay prepared!

Last, but not least, it also increases overall stamina in a way you cannot simply get from doing exercises on the ground.

That’s not to say that short intense bursts on the ground aren’t the real deal – they are – but it’s always good to add on the final icing to that fitness cake if you get my drift, my friend.

And lest you think roadwork can be done only on flat ground – well – think again my friend. Some of the most effective roadwork I do is done on the hills – BACKWARDS, if that makes any sense, and it’s NOT just running backwards.

The workouts and routines in Advanced Hill Training are a perfect example of what I  just mentioned above.

I constantly get stares of awe and bewilderment as I complete my routine this way, and I’ve gotten used to it.

“What is that crazy foreign devil doing”

“Wow, he’s got a huge chest!”

And so forth.

Anyway, all this by itself should be enough to tell you why I value roadwork so highly. It should also be more than enough to tell you why I stand by doing roadwork AFTER my workout rather than before it.

Well, my friend, that’s it for now. I’ll be back with more later!


Rahul Mookerjee

P.S. – Advanced Hill Training is something you do NOT want to miss out if you’re serious about fat burning and taking your “whoop ass ability” to the very next level altogether. Grab it right here, right NOW – –



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