Well, things have changed a bit since last week’s Runners’ Roundup, haven’t they? Even more so since two weeks ago when I shared my Complete Ragnar Relay Packing List! Today, since so many of us are hunkering down at home, I’m sharing this At-Home No Equipment Runners Workout.
Yes, I filmed it at the fitness center where I work. Mostly because my dogs are so helpful when I try to work out at home! However, absolutely no equipment is required (though it can be used if you have it) so this is a perfect workout to do at home. Maybe even those out-of-school kids will enjoy it!
Right now I’m feeling grateful that I am still working even though I’ve lost about half of my clients, including all of my stretch clients, for the time being. Our spa is closed, so no massage, facials, or fascial stretch, but I am still able to do personal training with those who want to. Many of our members have decided to head home early. We are a seasonal club, so this is basically the end of the season for me and my coworkers.
That may have sounded a little whiny, so again, I really am grateful to be working. So many people have been laid off and so many small businesses have had to close. It’s going to be rough going for a while, so I hope that we, as humans, can all pull together and help each other. I’m always sad to see panicked behavior that leads to hoarding, or the greediness that leads to price gouging.
I am also grateful for running. Yes, all my races have been canceled, as I’m sure yours have too. I had four weekends in a row, which is unusual for me, but they are all now canceled or postponed, or figuring out exactly what they are going to do. I’m not even sure about what’s going to happen with Rock ‘n’ Roll San Diego, which is at the end of May! To train or not to train for marathon #40?
With no racing on the schedule, I’ve been running just because I love to run. I’m not worrying about pace or distance, just going out and getting in some miles, letting my mind chill out a bit, and generally pounding the stress out of my body. These runs still don’t all feel fun or easy, but I do feel fabulous when I’m done.
Strength workouts are another way to help beat the stress (especially since I can’t run every day!). Since many gyms have closed most of us are pulling out our old yoga mats and getting it done at home. I’ve loved seeing all the options on Facebook and Instagram, trainers and bloggers leading workouts that can be done in your own home.
While this At-Home No Equipment Runners Workout is perfect for any stuck-at-home fitness enthusiast, it is especially good for runners since it targets the muscle groups that are important to keep a runner strong and injury-free.
At-Home No Equipment Runners Workout
Okay, while you don’t need any equipment, a mat and a chair will be quite helpful. And if you do have weights at home, feel free to use them for any of the lower body exercises.
While this is a beginner/intermediate workout, it is easy to increase the challenge by adding the plyometrics mentioned below, using weights, or increasing sets. Always use good form. Keeping your core engaged during each exercise will increase their effectiveness.
Perform each exercise for 60 seconds. Move on to the next with minimal rest. Complete the set, rest for one minute, then repeat. You can do one to five sets. It’s always a good idea to warm up before a strength workout either by light cardio work or an easy run-through of the actual workout.
Squats
First up on any At-Home No Equipment Runners Workout, squats not only strengthen your legs, but they are also great for your core and glutes too!
Stand with your feet about hip-width apart. Engage your core. Sit back into your squat, pushing your hips back. Keep your chest lifted and your heels on the ground. Return to standing.
To Advance: Try a jump squat. Add weights. Try a one-legged squat.
Why you need to do squats: Squats strengthen your quads, glutes, hamstrings and core, all essential for great running form and protection from injury.
Push-Ups
Start in a plank position with your shoulders right above your wrists. Beginners can start on their knees. Engage your core. Bend your elbows, lowering your body toward the floor. Straighten your elbows and return to your starting position.
To Advance: Try to do as many push-ups as you can before dropping to your knees. Try a tricep pushup, keeping your elbows in close to your body.
Why you need to do push-ups: Push-ups are a multi-purpose exercise that work most muscles in your upper body.
Lunges
From a standing position, step forward with your right leg and bending both knees to about 90 degrees (your back foot will lift up onto the ball of your foot). Return to starting position, then step with your left foot.
To Advance: Add weights. Try a Lunge Jump: Start from your lunge position, the jump explosively as high as you can, switching your legs in midair. Land in a lunge with the other leg in front. There are a variety of ways to do lunges including side lunges, back lunges, and curtsey lunges.
Why you need to do lunges: Lunges strengthen your quads, hamstrings, and glutes, and help increase the range of motion of the hip flexor, which can improve running form.
Planks
Planks can be performed on with your hands (high plank) or forearms (low plank). For either, support your weight on your hands (forearms) and toes. Keep your core engaged and your body in alignment. Hold as long as you can. Once you reach a minute, try some of the advanced options.
To Advance: Add movement to your plank. Move from high plank to low plank, or from plank to side plank.
Why you need to do planks: A strong core is essential for good running form and injury prevention.
One-Legged Deadlift
Stand on your right leg with the knee just slightly bent. Engage your core and your glutes. Start to bend at the hip, keeping your left leg straight and extending it behind you. Don’t round your back. Lower to about parallel to the ground then return to your starting position. Repeat on the other leg.
To Advance: Add weight. Try holding a dumbbell or kettlebell in one or both hands.
Why you need to do one-legged deadlifts: One-legged deadlifts strengthen your hamstrings and glutes, as well as improve your balance. This is important because running is basically a series of jumps from one leg to another.
Triceps Dips
Sit on the front edge of a chair with your palms facing back and your hands close to your hips. Engage your core and keep your knees at about 90 degrees. Slide your butt off the chair and bend your elbows to lower your hips. Straighten your elbows to return to start.
To Advance: The further you extend your legs the more challenging this exercise is.
Why you need to do triceps dips: Because we want our arms to look awesome!
Is your gym closed? Have you started doing at-home workouts? Do you have a favorite?
And Now It’s Time for the Runner’s Roundup!
Weekly Linkups
My weekly linkups! Please stop by and check out all of the great recipes, workouts, and information that all these awesome bloggers share every week!
Meatless Monday with Sarah and Deborah
Inspire Me Monday with Janet
Tuesday Topics with Kim and Zenaida
The Runners’ Roundup with Rachel , Deborah, Lisa, Smitha, Jenn, and Me!
The Weekly Run Down with Deborah and Kim
Thank you for these ideas, Debbie! So easy to do at home!
Sorry that your season has come to a premature end… but I am sure once this pandemic is over, your clients will all come flocking back to you.
And yes to running as a stress-relief! I am grateful for it, too.
Thank you! I hope you’ll try the workout! I hope this situation is short-lived and we all can get our lives back to normal.
Theses are all great and I incorporate many of these into my strength workouts! Since I already work out at home, that hasn’t been much of a change for me. Sorry about not being able to see so many of your clients. Its such a hard time for so many people right now!
It is really difficult right now. Especially because most of my clients are older and more at risk. I can’t blame them for wanting to be extra careful.
Thankfully, I’m no stranger to at-home workouts. This will be a challenging time for all of us in terms of motivation, socialization and anxiety. I’m glad we have our fitness
(and our friends, at a safe distance)to help us cope 😉
You are the queen of at-home workouts! You really set the standard!
Like you, strength training and running are my stress relief. I am also used to doing workouts at home. Just not used to doing them all by myself. I like your ideas on how to up the intensity of our workouts. Maybe we will all come out of this in much better shape!
I feel like I want to run all the time. And not because my runs have been so great. I just feel so good afterwards!
Thank you for the suggestions, Debbie. My gym has closed so no Body Pump or swimming for me. I alternate planks and pushups every day but could add in some of the other exercises as well. With all the social distancing going on, I am glad to have my hubby to run with. I bet you are too! We had 3 races canceled so far. Stay safe!
I am grateful to have my husband to run with but he’s been dealing with bronchitis for a couple of weeks. Not Covid-19 but he’s definitely vulnerable.
This is great, thanks! I’ve been forgetting about the one legged deadlifts recently, I’ve got to add them back into the routine.
They’re one of my favorite exercises!
Definitely going to try incorporating some of these into my daily routine. One legged deadlifts are on my list of things I need to be able to do, so I am going to start focusing on them.
Yes, they are so great for balance as well as strength!
Great ideas, Debbie. I had the same ideas for my post this week too! This pandemic wiped out most of my running clients and in-person coaching sessions, but it’ll give me time to work on some other things – like making videos and updating old posts.
So so helpful as I try to take my PT home. I have a tiny space, but I do have a yoga mat and bands. Many of these are a good reminder of ones to incorporate, especially as my hammy whines at me.
And yes, running because we love it is such a good feeling