Home Workout Routine for Runners | Follow Along Session 1 | No Equipment Strength Training - The Running Channel
Intro
This is a quick summary of Home Workout Routine for Runners | Follow Along Session 1 | No Equipment Strength Training 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
- Body‑weight strength for runners: improves injury resilience and running efficiency.
- Dynamic warm‑up (5 min) to raise heart rate and activate muscles: walking high knees, backward lunges, running on the spot, jumping jacks, butt kicks, high knees, rope climbers.
- Main circuit: 6 moves, 45 seconds on, 15 seconds off, 3 rounds with 60 seconds rest between rounds (≈20 min total). Moves include skater‑to‑squat‑jumps, mountain climbers, jumping lunges, Russian twists, glute bridges, and plank shoulder taps.
- Core and form focus: keep core engaged, land softly on the balls of your feet, keep knees at ~90°, maintain a straight line in planks, and breathe steadily.
- Cool‑down: static stretches for hip flexors, quads, lower back, arms, and chest (15 seconds each).
Workout Example
Warm‑up (30 sec each, 5 min total)
- Walking high knees
- Backward lunges
- Running on the spot
- Jumping jacks
- Running on the spot
- Butt kicks
- Running on the spot
- High knees
- Running on the spot
- Rope climbers
Main Circuit (45 sec work / 15 sec rest, 3 rounds, 60 sec rest between rounds)
- Skater to squat jump
- Mountain climbers
- Jumping lunges (alternating legs)
- Russian twists ( seated, feet lifted )
- Glute bridge (single‑leg, then switch)
- Plank shoulder taps
Repeat the circuit three times, resting 60 seconds between each round. Total workout time ≈ 20 minutes.
Cool‑down (15 sec each stretch)
- Hip‑flexor stretch (both sides)
- Quad stretch (both sides)
- Lower‑back stretch (knees to chest)
- Chest/shoulder stretch (both sides)
- Over‑head shoulder stretch (both sides)
Practical Tips
- Keep your core tight on every move; a strong core protects your lower back and improves stability.
- For jumping lunges and skater jumps, land softly on the balls of your feet to reduce impact on joints.
- If the 45‑second intervals feel too intense, reduce to 30 seconds and keep the 15‑second rest.
- Use the Pacing app to customize the work‑rest intervals to match your current fitness level.
Closing Note
Give this runner‑focused bodyweight circuit a try today, and feel free to adjust the timing to suit your own paces in the Pacing app. You’ll build strength, stay injury‑free, and feel more powerful on your runs! 🚀
References
- Home Workout Routine for Runners | Follow Along Session 1 | No Equipment Strength Training - YouTube (YouTube Video)
Workout - 20-Min Runner's Bodyweight Strength
- 5min @ 6'00''/km
- 3 lots of:
- 45s @ 4'00''/km
- 15s rest
- 45s @ 4'00''/km
- 15s rest
- 45s @ 4'00''/km
- 15s rest
- 45s @ 4'00''/km
- 15s rest
- 45s @ 4'00''/km
- 15s rest
- 45s @ 4'00''/km
- 15s rest
- 1min rest
- 5min @ 7'00''/km
to import the workout after you install it.
