Iron Strength Workout Recap

I’ve been expanding my horizons lately and trying different types of workouts in the past few weeks other than running. For example, last Thursday, I went to a Hip-Hop dance class with my sister for the first time.

As much as I love running, I also love other variations of exercise that challenge me to utilize different muscles in my body.

Earlier this morning, I participated in an Iron Strength Workout that was held in Central Park at 6AM by the well-known Sports Medicine Physician, Dr. Jordan Metzl. This event was held in conjunction with my team at Runner’s World due to the high demand of participation for this type of workout.

I have never done a workout like this before, so I was curious as to what was in store for me. A colleague of mine had warned us, prior, that it was not to be taken lightly, and for him to say that definitely rattled my bones a bit.

I woke up this morning at 5AM on the dot. My first thoughts were, “I can’t believe I’m waking up this early for a workout” (I’m more of night owl when it comes to exercising) I got ready in only a few short minutes and headed over to Central Park.

When I got there, the sky was still dark and my eyes were still heavy. As the sun began to rise, more people started coming in waves and I was finally waking up. Once it turned 6:15AM, Dr. Metzl made an announcement, introducing my colleagues from Runner’s World and myself. Shortly after, we dove right into running.

I had no time to loosen up, so I just had to shake it out during the run.

Below was the structure of the entire workout:

  • Hill Sprints

– Skip up, jog down, sprint up, jog down

– Skip up, jog down, sprint up two (2) times, jog down

– Skip up, jog down, sprint up three (3) times, jog down

  • Plyometrics

– 6 sets of 15 jumping squats, rotating abs in between

– 3 sets of 15 hill climbers, rotating push ups in between

– 3 sets of 10 burpees, rotating one-legged toe touches across (5 on each leg)

– 3 minutes of planks (1 minute plank on the left forearm, 1 minute plank on your the forearm, 1 minute on both forearms)

(Iron Strength Video Feature on the Runner’s World website)

I’d say that I was feeling the burn right after the 3rd set of jumping squats.

My overall assessment of the workout is an A+ rating. This workout incorporated all parts of the body with enough rest in between for recovery. It included cardio as well weight training, balance, and flexibility.

I was extremely satisfied with how I felt afterwards because my muscles were in pain (which is a good thing) I always love testing my limits and breaking new barriers. I was able to evaluate my current fitness level through this workout and I know now what I need to work on to become a better runner and overall athlete.

What I have taken away from this is the following:

Never be afraid to try new things. You never know if it might be something you fall in love with. And if it’s not, at least you learned something new. Knowledge is power. Expanding our horizons helps us grow.

The Runner's World Team in New York City
The Runner’s World Team in New York City
Group Photo
Group Photo

5 thoughts on “Iron Strength Workout Recap

  1. Hey Lindsey,
    I am from Australia and a runner for 31 years. .I do about 28 kilometers on an average week and 40 on a big week. Today I tried the the Iron Strength workout after I watched it online and wrote down the routine.
    It was humbling!
    I struggled to finish it completely as it was set out and though I am tired I am excited as it is now a new challenge for me to master.
    Well done runners world for being such a great resource and encouragement for runners around the world.
    I look forward to being able to complete the work out with ease soon..I hope!

    1. Hi Pete,

      That’s awesome! It’s always so refreshing to try a new workout if all you do is running (that’s what I learned haha) Thanks for the compliment. Runner’s World is definitely still my favorite magazine of all time, and I’m not just saying that because I’m biased since I work there. Good luck with Iron Strength and the rest of your running career. Happy miles!

  2. Hey Lindsey. Thanks for the write up. I started feeling a bit of pain on the outside of my knee after the Trenton 13.1, my 1st, last year. In prep for this years NYC 13.1, also my 1st, the pain has returned. After a google search I came across Dr. Metzl’s article and video on RW website. I feel better knowing what may be the cause and now how to go about addressing it. Congrats on getting up at 5am and getting out to move around. Hope to see you running in NYC sometime.


    1. Hi John…Appreciate the feedback and best of luck to you running the NYC Half this year! Hopefully your knee doesn’t cause you too much trouble. I’m training for the San Francisco Marathon which is in July, but am trying to get one more race in before then. I ran in Central Park this past weekend with the beautiful weekend…crossing my fingers that it keeps getting warmer. Cheers! -LL

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