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Running Exercises at Home – Strength Training for Runners (No equipment Needed)

4 Mins read

Are you on the hunt for the ultimate home workout routine that will take your running game to new heights? Well, look no further because you’ve landed in the right spot!

Let’s address the elephant in the room: runners need to strength train. It’s not just a suggestion; it’s an absolute necessity. I’ve said it time and time again, and I’ll keep shouting it from the rooftops. But hey, I get it. Incorporating a regular running and strength training program into your already busy schedule is easier said than done. Life has a way of throwing curveballs our way, making it challenging to find the time and energy for it all.

But here’s a dose of reality: traditional gyms are often designed for people who have all the time in the world. But what about the rest of us? The busy bees who juggle work, family, and a million other responsibilities? Fear not, my friend, because I have a secret weapon: bodyweight training.

To help you kick-start this bodyweight training revolution, I’ve curated a list of the absolute best running exercises you can do right at home. This challenging no-equipment routine is specifically tailored for runners like you, designed to complement your outdoor efforts and take your fitness journey to new heights.

Ready? Let’s dive into this list of incredible exercises and unleash your inner running beast!

Running Exercise at Home – 1. Bodyweight Squat

Assume an athletic position with feet about shoulder width apart, while extending the arms out straight so they are parallel with the ground.

Next, while sticking your butt out, and leaning forward at the waist, squat down until both knees are bent at a 90-degree angle, and/or both thighs are parallel to the ground.

Make sure the back is straight, shoulders and chest upright throughout the movement.

Last up, return to starting position by driving through heels.

Perform 25 reps to complete one set.

Repeat for three times.

Running Exercise at Home – 2. Planks

Begin by laying on your stomach, then prop up on your elbows with feet slightly apart.

The toes should be about hip distance apart with shoulders directly above the elbows.

Next, hold the plank position while keeping the entire body straight and core engaged the entire time.

Hold the pose for at least 90 seconds to complete one set.

Repeat for three or more sets.

Running Exercises at Home – 3. Walking Lunges

Assume an athletic position with your hands behind your head.

Next, while engaging the core and keeping your torso straight, step forward with your right leg until your front thigh is parallel to the floor, then push your right heel into the ground, and step forward to a standing position.

Repeat on the other side

Perform at least 12 reps on each side to complete one set.

Aim for three sets.

Additional Resource – 13 Exercises to improve running

Running Exercise at Home – 4. Lying Superman

Lay down with the body flat on the floor, arms extended in front of your face.

Next, while engaging the core, raise both of your legs, chest, and arms off the ground, then hold it for a count of three while squeezing the lower back in the process.

Last up, lower back to the starting position.

That’s one rep.

Perform 16 reps to complete one set.

Repeat for three times.

Additional resourceShould you be running after leg day?

Running Exercise at Home – 5. Dive Bomber Push-ups

Assume a downward dog position with the hands about shoulder width apart, and hips high in the air.

Be sure that body looks like an inverted “V.”

Next, lower your chest to the ground by bending your elbows as you push forward to an upward dog position.

Hold for the count of three, then reverse the movement, until you are back to the starting position.

Do at least 10 reps to complete one set.

Aim for three sets.

Additional resource – Maintaining muscle during marathon training

Running Exercise at Home  6. Russian Twists

Begin by laying on your back with the upper legs perpendicular to the floor and knees bent 90-degrees.

Next, while keeping the back straight and core engaged, twist your torso as far as you can to the right side, then twist back to the starting position, and repeat on the left side.

For more challenge, raise both of your legs off the floor and/or use weights for more resistance.

Do at least 16 reps on both sides to complete one set.

Aim for three sets with good form.

Running Exercise at Home 7. Single Leg Lateral Jumps–psqBm9k

Begin by standing on the side of a hurdle or a cone, then balance on one leg with the knee slightly bent.

Next, while keeping your back flat, jump to hop sideways over the cone.

As soon as your foot touches the floor, rebound by jumping back to the starting position.

Be sure to continue hopping back and forth while engaging your core muscles and pushing explosively from your legs.

Aim for at least 12 to 16 reps on both legs.

Do three sets.

Running Exercise at Home 8. Fire Hydrants

Assume an all fours position.

Next, while engaging your core and keeping the lower back as flat as possible, raise your knee directly to the outside as high as you can, then lower down into the starting position.

Perform 16 reps on each side to complete one set.

Aim for three sets.

Running Exercise at Home 9. Burpees

Begin in a standing position with feet shoulder width apart

Next, lower down into a squatting position, placing both hands on the floor just outside of the feet.

Then, kick both of your feet, so you end up in a push-up position.

Lower your chest to the floor, then press back, kick your feet back to the squatting position, then explosively jump up into the air while clapping the arms overhead.

That’s one rep.

Aim for at least 25 burpees with good form to complete one set. Do three sets.

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