6 Essential Bodyweight Exercises for Runners

Running is amazing for your body and health. But runners also need to consider strength training in their fitness routine. Adding strength exercises can help stabilize muscles, improve running form, prevent injury, and ultimately make you a faster runner. I’ve been doing at-home workouts using weights and bodyweight exercises for years! If you are not comfortable working out in a gym, there are plenty of great options to do at home. I love the convenience of working out at home, no fuss, just fit in your workouts when you have a little free time. Here are my 6 essential bodyweight exercises for runners! I usually do ten reps and repeat the circuit 3 times. A good goal is to do strength training 3 times a week.  

Note: I am not a doctor or trainer, these are just the exercises that I’ve found help me with running. Always consult your doctor before starting a new workout routine!

Glute Bridges

Lay on your back with your feet flat on the floor and knees bent. Raise your hips as high as you can off the ground by squeezing your glutes. Lower back down to the ground.  

Squats

Stand hip-width apart. Bend your knees and sit back like you are about to sit in a chair, keep your chest up and hips back. Once your knees are parallel with your legs, pause, then push yourself up driving through the heels.

Plank/ Side Plank

There are two common variations of the plank, forearm, and standard. Do whichever works for you (forearm is a bit easier). Either way, assume a push-up position with either forearms or hands underneath your shoulders and toes firmly pushing into the ground. Squeeze your glutes for stability and keep a neutral spine. Hold for 30 seconds, or as long as you can!

For a side plank rotate your plank to the side so you are pushing off the ground with one hand, be careful not to let your hips drop. Hold for 30 seconds, or as long as you can, then do the same on the other side.

Push-Ups

There are many options for push-ups! If you are starting out try a modified push-up with your knees on the ground, and pushing up from the floor with hands shoulder-width apart. For standard push-ups, raise your knees off the ground and push up from your toes. Make sure you keep a flat back and avoid arching or sagging!    

Russian Twist

Sit on the ground and bring your legs out into a V shape with your upper body, knees bent. You can either cross your ankles or not (crossed ankles is easier). Focus on keeping your spine straight, avoid curving. Keep your hands in front of you, but close to your body. Twist with control from one side bringing your hands to that side, then the other. For a more advanced move, add weight and twist to touch that weight to the ground each time. I’ve also enjoyed the “punch twist” version where you stay in the V-shape and extend your arms out in a punching motion twisting to rotate through the shoulder, one punch at a time.  

Superman

This is a fun one, and it’s great for strengthening your whole back body. Lie on your stomach with legs and arms extended fully (think Superman flying through the air). Raise both your arms and legs off the floor and hold for 5 seconds, then lower back down. Keep your neck straight, do not look up. Remember to breathe during the exercise.    

Incorporate these into your fitness routine and you will see amazing results! As you get stronger you can add weights to the glute bridges, squats, and Russian twists for a challenge! Happy running and stay strong!  

If you need a little more motivation when it comes to working out check out “Ways to Stay Motivated and Active When You’re Stuck at Home“!

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