It is so important to mix in a strength training program for runners at least once a week, if not more. Strength training improves run form, and allows us to run faster, and for longer, with less hurt.
Luckily, a strength training program for runners isn’t hard to work in! We at The Run Experience have designed a simple, 5-movement full body workout for strength that requires nearly no equipment. All you need is a box, or something similar that you can jump or step on.
Let’s get started!
The format of the workout is going to be 5 movements, with ascending reps, for 3 rounds.
Bodyweight Workout For Runners: 5 Single Leg Push Ups
We’ll start with 5 single leg push ups on each leg. These are one of our favorite core strengthening exercises! Starting in a plank position, lift one leg up in the air, keeping it straight and in line with your hips, and do 5 push-ups in the position. Then you’ll complete the same thing with the other leg.
If you need to modify this movement, still lift one leg and simply drop your other knee to the ground, using it to push off of as you come up out of the push up.
Bodyweight Workout: 10 Box Jumps
Next, we’ll do 10 box jumps. Find a box or platform that’s a good height for you, and jump from two feet up onto it, landing on two feet as lightly as you can. Stand up tall at the top, and then step down carefully.
If you need to modify this one, go ahead and do 10 step-ups onto the box, 5 with the right leg leading and 5 with the left. Step up one leg at a time, and stand up tall at the top.
Bodyweight Workout: 15 Sit Ups
Now for another of our favorite core strengthening exercises! You’ll now do 15 sit ups on the ground, with your feet together in front of you in a “frog” position.
Lay all the way back and sit all the way up 15 times, using your arms for momentum as needed.
While there is no separate modification for this one, your arms can help as much as you need! Throw them in front of you with force to make the sit ups a bit easier, or use them less to make them harder – whatever works for you is fine by us!
Bodyweight Workout: 20 Reverse Lunges
Back to the legs we go! Next we’ll do 20 total reverse lunges, 10 on each leg. Start by standing up tall, and then step back with one foot dropping your knee close to the ground.
Be sure to lean back at the bottom of your lunge, to make sure your front knee doesn’t go in front of your front ankle – they should stay in line to protect your knee and ankle.
Feel free to add some speed to these to keep your heart rate up, or keep them slow if you need to catch your breath at this point.
Bodyweight Workout: 25 Jumping Jacks
Lastly, to finish this full body workout for strength– jumping jacks! We’ll do 25, making sure our heels touch the ground each time we land.
If you’re not jumping, just step out to the side and in with one leg and then the other, at a speed that gets your heart rate up.
And that’s it – simple as that! We’ll do all of this 3 times, modifying as necessary.
Be sure to stretch, roll out, and hydrate when you’re done, in order to reap all the benefits of this strength routine on your next run!