Runners need strength training. We know this. It makes us better runners, resolves imbalances that are caused by running, and helps prevent injuries. Yet many runners skip this important part of their training. I don’t have enough time. I don’t belong to a gym. I don’t have any equipment. Those are just a few of the excuses that I hear. Well, guess what? I just erased all of your excuses with this At Home Workout for Runners!
This post contains affiliate links.
Yes, this total-body, at home workout for runners will strengthen your core, glutes, and upper body, improve your balance, and help mobilize your hips. It takes minimal equipment, and, since it’s designed as a circuit workout, can be completed in about 15 minutes (or you can add on an extra set for a more challenging workout).
At Home Workout for Runners
While most of my workouts can be done at home (or outdoors), I frequently photograph them at the fitness center where I work simply because it presents a cleaner background. As you can see in my messy bedroom though, you don’t need a lot of room to do this at home workout for runners!
Equipment Needed:
Dumbbells or Kettlebell (or this cool Kettle Gryp that converts your dumbbells into kettlebells!)
At Home Workout for Runners
Do each exercise, in order, for 45 seconds then move directly onto the next. For unilateral exercises, do each for 90 seconds, switching sides halfway. You can complete just one circuit or rest for a minute and repeat.
Band Side Step
Place an elastic loop band around your legs below your knees. Sit back into a quarter squat and engage your core. Take a big step to the side, working to squeeze your glutes. Step together with the other foot. Repeat. Change directions after 45 seconds.
Bird Dog
On your hands and knees, first make sure that your wrists are directly below your shoulders and your knees below your hips. Engage your core, then extend your right arm and left leg until they are about parallel to the ground. Then pull your elbow and knee in, like you’re trying to touch them together. Repeat.
Plank to Side Plank
Start in a high plank position, with your elbows straight and your wrists directly below your shoulders. Engage your core. Hold for a few seconds, then rotate into a side plank, reaching your top arm toward the ceiling. Hold for a few seconds then return to plank. Hold for a few seconds then rotate the other way. Since this exercise alternates sides, try to continue for 90 seconds. You can drop to your knees if necessary.
Lunge with Twist
Stand, holding a weight or kettlebell in both hands. A medicine ball also works if you have one on hand. Step your right foot forward into a lunge, bending both knees to about 90 degrees, and extending the weight in front of you. Rotate to the right. Rotate back to center then step your right foot back to starting position. You can either do all the reps on one side then switch after 45 seconds, or alternate sides and continue the exercise for 90 seconds.
Kettlebell Swing
Stand with your feet wider than hip-width and the kettlebell on the ground in front of you. Hinge at the hips and pick up the kettlebell, allowing it to swing between your legs. Use your hips to lift the kettlebell to about shoulder height, then allow it to swing back between your legs. This movement should be powered from your hips, not your shoulders. (Click here to see a video of this movement)
One Leg Deadlift with Row and Press
Stabilize your core and keep your spine neutral. With your weight on your right leg, hold a dumbbell or kettlebell in your right hand. Bend at the hips, extending your straight left leg behind you. Hold that position while you row. Lower the weight, then lower your leg, bringing your left knee up and pressing the weight up over your head. Repeat.
Back Lunge with Bicep Curl
Begin standing with a kettlebell in your left hand, Step back into a lunge with your right leg. As you step back, flex your left elbow into a bicep curl. Return to your starting position. Repeat.
Triceps Extension with Hip Rotation
Stand with your weight on your right leg with your left knee lifted in front of you. Hold a dumbbell in your right hand over your head. As you bend your elbow, keeping your upper arm still, rotate your hip to the left. As you extend your elbow, rotate your hip back in. Repeat.
Side Lunge with Cross Reach
Stand holding a kettlebell in your right hand. Step to the left, foot pointing forward, sitting back as you bend your left knee, keeping your right leg straight. Hinge at the hips as you reach across your body toward your left foot, with your right arm. As you return to your starting position, pull your right elbow into an upright row. Repeat.
This workout will strengthen all your major muscles groups, with an emphasis on mobility, multi-planar movement, and balance. Do it two or three times a week and you will notice a difference in your strength and an improvement in your running.
What’s your favorite exercise? Do you like to work out at home or at the gym? How’s your balance?
Pin or Print this At Home Workout for Runners!
Disclaimer: Although I am a certified Coach and Personal Trainer, I am not YOUR Coach or Personal Trainer. Always adapt workouts to suit your body and fitness level. Always consult your doctor before beginning a new exercise program.
And Now It’s Time for the Running Coaches’ Corner
Linkup with the #RunningCoachesCorner with @MarcPelerin and me! Bring your best #runningrelated posts, find new blogs to follow, and share your love of #running!Click To Tweet
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
All About Running with Janell
The Running Coaches’ Corner with Marc and Me!
The Weekly Run Down with Deborah and Kim
Great workout! I use several of those exercises for at-home strength training. With some creativity, there’s no need for a fancy gym!
These are my favorite types of exercises even when I workout at a gym.
Love these workout ideas. Many of them look like they would improve balance, which I definitely need to work on. I love to do a Body Pump class at my gym. It’s an easy way to work all the muscle groups and they always change up the routines so it doesn’t get boring. I’m a big fan of strength training, especially as I get older.
Strength training is important all the time but especially as we get older. Yes, I try to put a lot of balance challenges into the workout. Something else we start to lose as we get older.
I do all of my strength training at home as well. I like the compoud exercises and the one legged the best. Thanks for sharing your faves and for the link up
I love compound exercises (and I’ve learned a few from your workouts too!).
All great moves! As you probably know, my house (usually my deck or patio LOL) is my gym. I’m always looking for more ways to work my muscles, and these compound exercise moves are great. I do struggle with bird dogs (since my knee surgery), though…the skin is numb and feels really weird and “tingly” so I usually avoid single leg balance moves on my right knee ((#ugh)).
You can always do bird dogs from a plank position (*harder). 🙂
Love these workouts! I’ve used several of these moves to get in a good hotel workout while traveling.
They really are perfect for traveling. No excuses not to get that workout done!
This is an excellent plan!!! You know I love me some strength training!
You’re my strength training hero!
That one leg deadlift with the row and press! Wow, that’s some serious balance work for me. These are all great moves and I try to keep up with strength training to avoid having too many weaknesses and risk for injury!
I love these exercises because you don’t need a lot of weight but you’re challenging your body with every move.
For years I worked out at home. I loved it! You can totally get a quality workout done anywhere.
I agree! Even when I work out at the gym I do similar exercises.
That’s a really awesome kettle bell contraption! And of course, great exercises for at-home workouts.
I actually got it last year at Blogfest but I’ve never used it before! It’s great!
Great workout! I do many of these now but there were some good additions I’ll be incorporating. I pinned this so I don’t forget 😉