Easy Bodyweight Exercises For Runners - The Running Channel
Intro
This is a quick summary of “Easy Bodyweight Exercises For Runners” from The Running Channel. It’s a great watch — we’re breaking it down so you can try the workout today. Be sure to check out the full video for all the details.
Key Points
- Strong hip and glute muscles are essential for faster, more efficient running.
- The routine focuses on eight bodyweight exercises that can be done at home with a chair, towel, and a mat.
- Perform the moves on hard‑training days; keep easy days truly easy and give yourself ample rest between sets.
- Repetition ranges are modest (4‑15 reps) so you can adjust the volume to match your current fitness level.
Workout Example
| Exercise | How to do it | Reps / Sets | Progression |
|---|---|---|---|
| Short‑lever Adductor Bridge (side‑lying) | Rest top knee on a chair, forearm on floor, lift hips. | 4‑12 reps, 1 round (hard days) | Hold longer or add a top‑leg extension. |
| Posterior Lunge | Step back, lower knee to 90°, drive forward to standing or a running pose. | 12‑15 reps, 1‑2 rounds | Hold the top position or add light hand weight. |
| Single‑Leg Hops | Hop vertically on one leg, stay upright. | 5‑7 reps, 2 rounds, 3‑min rest | Increase height or add a second round. |
| Hip‑hinge Side Bridge | Side‑lying, knees bent, lift hips; optional top‑leg lift. | 4‑6 reps (level 1) or 1‑3 rounds; 6‑8 reps (advanced) | Extend/raise top leg for more resistance. |
| Seat‑Assisted Calf Raise | Sit on chair, rise onto toes, knees straight. | 15 reps (bilateral) or 12‑15 (single‑leg) | Add single‑leg focus after a hard run. |
| Feet‑Elevated Bridge | Back‑lying, feet on chair, lift hips. | 6‑12 reps, 1‑3 rounds, 2‑min rest | Switch to single‑leg bridge for added challenge. |
| Single‑Leg Sit‑Backs | Stand on one leg, sit back onto chair, rise without momentum. | 8‑12 reps, 1‑2 rounds | Light touch of opposite foot for easier version. |
| One‑Leg Toe Touch / Romanian Dead‑Lift | Balance on one leg, hinge forward, touch toe, return. | 8‑12 reps, 1‑2 rounds | Keep knee slightly bent; progress to longer lever. |
Closing Note
Give these eight bodyweight moves a try this week – they’re quick, equipment‑free, and will build the hip, glute and calf strength that translates directly to faster runs. Feel free to tweak the rep scheme to match your own paces in the Pacing app and keep those hard‑day workouts hard while your easy days stay easy. Happy training!
References
- Easy Bodyweight Exercises For Runners - YouTube (YouTube Video)
Workout - Essential Bodyweight Strength for Runners
- 5min @ 12'00''/km
- 2 lots of:
- 30s @ 10'00''/km
- 15s rest
- 30s @ 10'00''/km
- 15s rest
- 30s @ 10'00''/km
- 15s rest
- 30s @ 10'00''/km
- 15s rest
- 30s @ 10'00''/km
- 15s rest
- 30s @ 10'00''/km
- 15s rest
- 30s @ 10'00''/km
- 15s rest
- 30s @ 10'00''/km
- 15s rest
- 5min @ 12'00''/km
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