Looking to compliment your running game, consider these great strength exercises for runners 🏃♂️
With these strength exercises for runners, time doesn’t have to be an issue. Once/twice/three times a week. Find what works for you, it shouldn’t take more than 20 minutes to complete a core/strength circuit. All of them can be completed using your own body weight making them super simple without equipment or weights 😎
How many and how much?
This is entirely up to you. If I was starting out I would try 5 repetitions of each exercise and see how it felt. if that’s too easy find the number of repetitions or time where you feel challenged but not exhausted. Remember the aim is to be consistent finish workouts feeling positive which won’t happen if you smash yourself to pieces. That can come later! 😀
Examples,
- One by one – do 10 of each exercise, take a brief break (10-15 seconds) and go again 3 times (sets).
- Compound – some research states that by doing two exercises one after the other than resting has more benefit. Double up on exercises that target different areas though!
- Circuit – do 30 seconds per exercise, take 5 seconds and move onto the next one. Once you’ve completed all 6, take a longer 30s recovery and repeat 2 more times to complete 3 sets.
Of course, add any other exercises if you wish. My go-to is 10 exercises in a circuit which takes 6 minutes per set. I use a great app to complete circuits which I’ve reviewed here.
1. Press Ups
The classic press-up! A great, simple exercise to get started. This will help strengthen the chest, shoulders and arms to improve posture and drive when running. Pictures Link.
Lay down with your hands on the floor, shoulder-width apart on either side of your chest. You can adapt this as needed depending on your strength and experience:
- Easier. on your knees! No shame, if this works for you go for it. You can then aim in the future to complete 1 or more full push-ups, this is also a good indicator of progress.
- Standard. On your toes, with a flat, straight body.
- Harder. There are multiple ways you can multiply the push-up. From putting your feet on a block (first few steps of your stairs) to using weights or even a young child sit on your back 😂
2. Squats
Good form is important so check out pictures. Keep your back straight, stand your feet shoulder-width apart and lower your body to the ground, putting the weight into your heals so don’t lean forwards. Raise your body back up and that’s 1 repetition.
This will strengthen your major running muscles in your legs (i.e. hamstring, glutes, quads).
- Easier. Simple down and back up, keeping good form. Keep the number of repetitions small.
- Standard. Down, hold for 2 seconds then back up. Increase the repetitions.
- Harder. Hold a weight close to your chest (Kettlebell, Medicine Ball, Dumbell or even a large bottle of water!)
3. Lunges
Similar advice to squats, pay attention to form and check out the pictures. The lunge can be performed on the spot of walking, I prefer the latter but depends if you have the space! The lunge will strengthen leg muscles but isolate each leg.
- Easier. Simple down on one knee, back up and repeat with the other leg, keeping good form. Keep the number of repetitions small.
- Standard. Down, hold for 2 seconds then back up. Increase the repetitions.
- Harder. Hold a weight close to your chest (Kettlebell, Medicine Ball, Dumbell or even a large bottle of water!)
4. Glute Bridges
Great for hip flexors, quads and hamstrings. See pictures to see how to perform this exercise.
- Easier. Lower the repetitions or go half-way. Good form is important so aim to create a straight line in your body when your hips are raised but is you’re struggling go halfway, to begin with.
- Standard. Lying on your back, raise your hips up. Hold for 2 seconds then lower down.
- Harder. Consider adding weight and/or single-leg bridges. Ensure you do an even number of each side unless you’re looking to correct an imbalance.
5. Dead Bug
An excellent core exercise which is performed lying on your back. Look at the pictures for how this can be performed. This is great for your core and difficultly can be increased purely with body weight so should be a go-to exercise. Using opposing legs and arms, keep your arms and legs at 90 degrees lowering each to be parallel to the ground.
- Easier. Focus on keeping good form with the legs first, keeping your arms on your chest
- Standard. Hold for 2 seconds when each leg is parallel to the floor.
- Harder. No bending the legs and arms. Full reach and aim to touch your alternating leg and arm above your body.
6. Planks
My final key strength exercise for runners is the humble plank!
Unlike other exercises, this is static so you would perform this over time. The plank will help strengthen your core as your body will want to dip – your aim is to fight this by keeping straight. The aim is to hold steady, keep a straight back with no dipping. The pictures show examples of good form.
As you can be on your elbows for an extended period I sometimes use a cushion.
- Easier. On your knees. Practice good form over shorter repetitions
- Standard. On your toes and elbows facing the floor. Focus on a straight line, flighting your body which will want to dip.
- Harder. Varying ways:
- Alternating holding one leg off the ground whilst holding the rest of your body still.
- Turned them into press-up planks.
- Dip your hips from one side to the next throughout
- Increase the time, I don’t advocate going over a few minutess but many do. The word record is eight hours, 15 minutes and 15 seconds!!! 😛
Extra credit, strength exercises for runners
You’ll find lots (and lots) of stretch exercises for runners with a simple search so here are my other favourites to consider. Click on each to see pictures 😎
- Bicycle Crunches
- Russian Twists
- Superman
- Dumbell Row
- Tricep Dips
- Step-ups
- Single-leg deadlift
- Leg raises
- Side Planks
Thank you for reading my post on strength exercises for runners 🏃♂️🏃♂️🏃♂️
Remember this can all bodyweight so all you need is some floor space, you have few excuses. If lack of motivation is holding you up, just jump on the floor and start your first exercise, don’t think about it and don’t procrastinate.
The same mantra about running is true, the hardest part is starting 😎
