20-Min Runner's Bodyweight Strength

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

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Intro

The Running Channel put together Home Workout Routine for Runners | Follow Along Session 1 | No Equipment Strength Training. Worth a watch. Here’s what you need to get started with the session right away.

Key points

• Bodyweight training is a reliable way to prevent injuries and move more efficiently as a runner.
• 5-minute warm-up: walking high knees, reverse lunges, jogging in place, jumping jacks, butt kicks, high knees, and rope climbers. Gets the heart rate up and preps the muscles.
• Six exercises in the main set: 45 seconds work with 15-second breaks, repeat 3 rounds with a full minute between rounds (about 20 minutes total). The exercises are skater-to-squat-jumps, mountain climbers, jumping lunges, Russian twists, glute bridges, and plank shoulder taps.
• Form and breathing: brace the core throughout, land softly on the forefoot, keep 90-degree angles at the knees, hold planks in a straight line, and breathe continuously without holding breath.
• 5-minute cool-down: static stretching for hip flexors, quadriceps, lower back, arms, and shoulders (15 seconds each).

Workout example

Warm-up (30 seconds each, 5 minutes 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):

1. Skater to squat jump
2. Mountain climbers
3. Jumping lunges (alternating legs)
4. Russian twists (seated, feet lifted)
5. Glute bridge (single-leg, then switch)
6. Plank shoulder taps

Three rounds total, 60 seconds recovery between each. About 20 minutes.

Cool-down (15 seconds per stretch):

• Hip-flexor stretch (both sides)
• Quad stretch (both sides)
• Lower-back stretch (knees to chest)
• Chest/shoulder stretch (both sides)
• Overhead shoulder stretch (both sides)

Practical tips:

• Keep the core braced on every rep. It protects your spine and steadies your body.
• Land on toes rather than heels for jumping lunges and skater jumps to spare the joints.
• If 45 seconds feels too long, drop to 30 seconds and keep the 15-second rest.
• The Pacing app lets you set the work-rest ratio for your fitness.

Closing note

Try this bodyweight circuit. Adjust the intervals in the Pacing app to fit your level. You’ll gain strength, cut injury risk, and feel more powerful on the road.

References

• Home Workout Routine for Runners | Follow Along Session 1 | No Equipment Strength Training - YouTube (YouTube Video)