Our Favorite On-the-Go Strength Workout for Runners! - The Run Experience

Intro: This is a quick summary of Our Favorite On‑the‑Go Strength Workout for Runners! from The Run Experience. 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:

• Use a park bench (or any sturdy low‑step) to hit full‑body strength without a gym.
• The routine is built around three “couplets” (paired exercises) that target shoulders, core, glutes, quads, and hips.
• Focus on shoulder extension (bench dips) and hip extension (split squats) to improve arm swing and running mechanics.
• Finish with fast‑paced plyometric moves (high‑knee toe taps and box/bench jumps) for power and coordination.

Workout Example:

1. Couplet 1 – Bench Dip + Split Squat
   • Perform 12 reps each, then 10, 8, 6, 4, 2 (bench dips and split squats per leg).
   • Keep elbows vertical on dips; stay tall and drive through the front foot on split squats.
2. Couplet 2 – Inverted Pike Push‑Up + Shoulder Taps
   • Place feet on the bench, hips high, hands forward; do a push‑up while keeping forearms vertical.
   • Add shoulder taps in the same inverted position (1 tap = 1 rep).
3. Couplet 3 – High‑Knee Toe Taps + Bench Jumps
   • 12 toe‑taps (alternating feet) then 12 bench jumps; repeat with 10, 8, 6, 4, 2 reps.
   • Land softly, keep hips, knees, and ankles aligned; if the bench is too high, substitute a squat.

Closing Note: Try this bench‑based strength circuit today and tweak the rep scheme or pace to match your current fitness level—especially easy to log and adjust in the Pacing app. Have fun, stay strong, and keep running forward! 🎉

References

• Our Favorite On-the-Go Strength Workout for Runners! - YouTube (YouTube Video)

Workout - Park Bench Strength for Runners

• 5min @ 7'00''/km
• 2min @ 7'00''/km
• 3 lots of:
  • 400m @ 4'00''/km
  • 1min 15s rest
• 5min @ 7'00''/km

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