Lately I’ve been blasting you left and right on Instagram with my commitment to cross training and much of that has been different forms of strength workout for runner ideas.
Sometimes that means lifting heavy things to get the amazing benefits of a strong upper body while running.
Sometimes that means doing things like a whole variety of hip bridges to strengthen the entire core.
And some days I have to trick myself in to doing strength training by thinking “I’ll just do some body weight exercises“.
While no gear is required, there are a couple tools that can help you get more out of these workouts:
✅Loop Mini Bands: This is the brand my PT uses, so I know it’s quality and in a variety of intensities.
✅Resitance Bands with Handles: Allowing you to continue progressing the intensity of your movements.
Finally, if you’re building more of a home gym, I’m a huge fan of my TRX.
Of course it takes roughly one round to realize that body weight moves are hard and effective!! It’s part of why TRX workouts are useful for runners, they force core engagement and your body weight is how you adjust the intensity level.
If you are looking for some ideas to get started or push you a little harder, here’s a round up of 27 workout routines for runners from certified personal trainers.
Why body weight workouts for runners?
Bodyweight exercises don’t beat up your joints as much as traditional weight training or high intensity exercises do. They allow for a more natural range of motion and improve your overall athleticism quite effectively.
I think because we’re often working so intensely on the run, it’s nice to get our strength through some lower impact options.
Yes your legs get a great workout each time you run, but that’s only exercising certain muscles in a very specific way (ie. moving forward). You can make sure your hips are strong, glutes are firing and core is stable through these moves.
This is going to allow you to run farther, faster and remain injury free. Let’s call say it…pre-hab, one of my favorite words!
Is body weight really enough to see results?
Yes! In order to do most body weight moves you can’t isolate a single area, instead you have to engage your entire body!
You have more than enough weight on your body to challenge your muscles and most of the moves tend to look easy, but get you sweating through intensity right away. Plus in these positions, you’ll be forced to engage your core for stability which is a key need of runners.
20 minute total body workout from Purely Twins
What if it’s not hard enough?
The most amazing thing about these gym workouts for runners is that they’re always hard, so don’t underestimate them.
And don’t let that discourage you. What I mean is that as you progress the workouts remain just as hard because you learn new variations, do more reps or simply improve your form in ways that crank up the intensity. You control the hard.
I.e. a Burpee where you step back, to a burpee with a push up and a jump at the top.
What defines a body weight workout?
Any move that requires you to utilize strength to move your own body weight.
- Push ups
- Tricep dips
- Mountain Climbers
- Box jumps
Outside body weight workout from Life in Leggings is a great pre or post run option!!
Do they need to be runner specific?
The truth is nearly every body weight exercise is going to be great for runners.
We need more upper body strength to propel us up hills (yes your arms can get tired), we need more core stability to maintain good form, we need more leg power to keep our muscles activated and balanced.
Ok onward with the runner strength workout ideas!! Click the link below any image or the lists below to get additional details.
Mini Shoulders Workout from Lifting Revolution
On the road full body workout from FitAspire
500 rep resistance band workout from Luscious Lifts
30 Minute Body Weight Tabata Workout from Pumps and Iron27 Body Weight Workouts to make you faster, stronger and injury proof! #runchat Click To Tweet
At Home Strength Workout Ideas
If you’re going to make time for a workout it might as well get your whole body…again part of why I love body weight moves, they leave you no choice!!
Bodyweight Workout for Beginners from Fitwirr
18 Moves using Baby for Body Weight from Skinny Mom
5 minute wake up full body workout Food Faith and Fitness
6 Body Weight Arm Exercises from Travel Strong
The Countdown from HappyFitMama
10 Strength Exercises You Can Do Anywhere from Workout Nirvana
TRX workouts for Runners from Trainer Paige
Back to Basics Schoolyard Sweat from RTTF
Park Bench Workout by The Almond Eater
30 Minute Full Body Workout from Reach Your Peak
28 Minute Strength & Cardio (tips for using home objects for weight) from Fitzala
HIGHER INTENSITY WORKOUT IDEAS: CARDIO + STRENGTH
These workouts are good any time, but especially if you’ve missed a speed workout on your training plan or haven’t started adding speed yet. If you are doing speed, leave a day in between speed and a plyo workout to recover.
Plyometrics: high-intensity, explosive movements are great for getting your heart rate up and burning some major calories in the process. You’ll work lots of muscles at once in a short amount of time.
The Running 500 from Peanut Butter Runner
3 Circuit Plyometrics workout from PopSugar Fitness
10-to-1 Plyo Pyramid from FitFoodFinds
TRX Plyometrics from Sweat Factor
Beach Bum Workout from Pause the Moment
Twisted Bootcamp Workout from RTTF
Leg Focused Plyo Workout from Glisten Fit
What’s your LOVE/HATE body move? Burpees? Commandos??
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