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
This piece summarizes “Easy Bodyweight Exercises For Runners” from The Running Channel — definitely worth watching in full. We’ve distilled the key takeaways so you can get started with this session right away. For the complete breakdown and demonstrations, head over to the full video.
Key Points
- Hip and glute strength directly supports faster, more economical running.
- The eight-move routine uses just bodyweight and items you likely have around the house—a chair, towel, and mat.
- Slot these into your hard-training days; protect your easy days as genuinely easy and take proper rest between sets.
- Modest rep ranges (4–15) give you room to scale based on where you are fitness-wise.
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
Try this eight-exercise sequence over the coming week. They’re fast, require no equipment, and directly target the hip, glute, and calf strength that runners need. Adjust rep counts and intensity as it fits into your plan in the Pacing app, and remember: make your hard days genuinely challenging while your recovery days stay genuinely easy. Enjoy the training ahead!
References
- Easy Bodyweight Exercises For Runners - YouTube (YouTube Video)