Do It Anywhere Runners Workout
I love having a workout that I can do anywhere. A do it anywhere runners workout that can be done at home, at the gym, even outdoors if the weather is fine. This is that workout. No equipment is necessary though a mat and a chair would be quite helpful. And if you do have weights available, feel free to use them for any of the lower body exercises.
This post is sponsored by adidas.
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 triceps 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!
My workouts are always better in my adidas gear, especially my workout shoes.
And Now It’s Time for the Runners 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!
Tuesday Topics with Kim and Zenaida
The Runners’ Roundup with Deborah, Lisa, Jenn, and Me!
The Weekly Run Down with Deborah and Kim
Fit Five Friday with Darlene, Michelle, Renee, Jenn, and Zenaida
Ultimate Coffee Date with Deborah and Coco
It’s really nice to have workouts you can do anywhere with little or no equipment! Looks like a good one!
I also think it’s fun to do things differently once in a while.
Great tips, Debbie! My favourite is the jumping squats—I’ve definitely noticed a loss of explosiveness as I get older, especially during CrossFit workouts alongside younger athletes.
The best part? We can train jumping squats anytime, anywhere—no excuses!
I love jump squat! Or a used to . They’re a bit hard on my knees these days but they are such a good workout. Those split squat jumps are great for runners too.
It is nice to have a few body weight exercises that you can do anywhere anytime. These are all fab foundational exercises to master before adding weights
They are definitely great for beginners. Or for anyone who wants a different kind of workout. Perfect for traveling too.