Essential Bodyweight Strength for Runners
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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Intro
Here’s a summary of “Easy Bodyweight Exercises For Runners” from The Running Channel. Key takeaways so you can get started. Watch the full video for demonstrations.
Key points
- Hip and glute strength supports faster, more economical running.
- The eight-move routine uses bodyweight and household items: a chair, towel, and mat.
- Slot these into hard-training days. Keep easy days easy and rest between sets.
- Modest rep ranges (4 to 15) let you scale to your fitness.
Workout example
| Exercise | How to do it | Reps and sets | Progression |
|---|---|---|---|
| Short-lever adductor bridge (side-lying) | Rest top knee on a chair, forearm on floor, lift hips. | 4 to 12 reps, 1 round (hard days) | Hold longer or add top-leg extension. |
| Posterior lunge | Step back, lower knee to 90 degrees, drive forward to standing or a running pose. | 12 to 15 reps, 1 to 2 rounds | Hold the top or add light hand weight. |
| Single-leg hops | Hop vertically on one leg, stay upright. | 5 to 7 reps, 2 rounds, 3-min rest | More height or add a round. |
| Hip-hinge side bridge | Side-lying, knees bent, lift hips. Optional top-leg lift. | 4 to 6 reps (level 1) or 1 to 3 rounds; 6 to 8 reps (advanced) | Extend or raise top leg for more resistance. |
| Seat-assisted calf raise | Sit on chair, rise onto toes, knees straight. | 15 reps (bilateral) or 12 to 15 (single-leg) | Add single-leg focus after a hard run. |
| Feet-elevated bridge | Back-lying, feet on chair, lift hips. | 6 to 12 reps, 1 to 3 rounds, 2-min rest | Switch to single-leg bridge. |
| Single-leg sit-backs | Stand on one leg, sit back onto chair, rise without momentum. | 8 to 12 reps, 1 to 2 rounds | Light touch of opposite foot for easier version. |
| One-leg toe touch / Romanian deadlift | Balance on one leg, hinge forward, touch toe, return. | 8 to 12 reps, 1 to 2 rounds | Keep knee slightly bent. Progress to longer lever. |
Closing note
Try this eight-exercise sequence over the coming week. No equipment needed. Adjust reps and intensity in the Pacing app. Keep hard days hard and recovery days easy.
References
- Easy Bodyweight Exercises For Runners - YouTube (YouTube Video)