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While overall strength training is important, the perfect runners’ workout will include exercises to strengthen your hips, glutes, and core. Over the years I’ve shared a lot of workouts that focus on these areas, but variety is the spice of life, so another one is always fun to add to your repertoire, right?
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This particular runners’ workout came about last week when a client canceled at the last minute leaving me with an hour to kill. Instead of catching up on social media, I thought we all would be better served with a new workout that is fun, quick, and effective.
Why Focus on Hips, Glutes, and Core?
Runners need a strong core to help with balance, stability, and posture. It helps improve form and overall control. A strong core helps your hips, pelvis, back, and abdominals work together.
Strong hips and glutes are vital for good running form. Weak or imbalanced hip muscles can cause an uneven stride, one that moves from side to side, causing even more imbalance and potential injury or inflammation.
Try this: Essential Core, Hip, and Glute Routine for Runners
The same goes for our gluteal muscles, which already tend to be under-activated due to our lifestyle/workstyle of mostly sitting. Your glutes provide power for your running. When they are weak or don’t fire, other muscles take over causing potential low back or knee pain.
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Runners’ Workout
While you do need some equipment for this workout, it’s probably equipment you have on hand at home, so this workout can really be done anywhere. I recommend using a kettlebell, stability ball, loop bands, and a foam roller (check out my favorite, the Intelliroll, the one I’m using in the photos below and save 10% with the code coachdebbie.) If you don’t have a kettlebell a dumbbell will work.
Getting Started
Before starting this runners’ workout warm up with some dynamic movements, including foam rolling and active stretching.
A quick note about form: Throughout all of these exercises, be sure to engage your core and your glutes. When I explain engaging your core to my clients, I tell them to pull in their stomachs, then brace as if I were going to punch them. You also want to “squeeze your glutes,” which is fairly self-explanatory.
Perform about 10-12 repetitions of each exercise. The last few reps should challenge you but should be performed with good form.
Banded Side Step
Attach a loop band below your knees. Bend your knees slightly and take a step to the right with your right leg. Step right with your left leg. Continue for 10-12 steps, then change directions.
Monster Walk
Move band to your ankles. Take a step forward with your right foot at a slight angle right. Take a step forward with your left foot at a slight angle left. Repeat forward repetitions then take backward steps at the same angles.
Kettlebell Swing
Stand in a wide-legged stance with the kettlebell slightly in front of you. Hinge at the hips to pick up the kettlebell. Allow it to swing between your legs, then lift, using the thrust of your hips to shoulder height. Do repetitions, then allow the kettlebell to slow down slightly before returning it to the ground.
Single-Legged Deadlift
Stand with your weight on your right leg, holding a kettlebell in your right hand. Hinge at the hips and extend the left leg behind you. Return to standing and complete repetitions. Repeat on the other side.
Goblet Squat
Stand in a wide leg stance, holding a kettlebell upside down close to your chest. Squat down, allowing your knees to go wide while keeping your elbows narrow, so they fall between your knees. Return to standing and repeat.
Ball Lunge
Stand with your left leg on a stability ball and your right leg in a lunge position. Bend your knees into your lunge then return to your start position. Repeat for repetitions on both legs.
Stability Ball Plank Circles
Assume a plank position on a stability ball, on your forearms and toes. Use your elbows to roll the ball in circular directions, first clockwise, then counterclockwise.
Stability Ball Plank with Lateral Leg Movements
From your plank position on the stability ball, step one leg out laterally, then step the other out. Return to the starting position.
Be sure to finish your workout with some foam rolling and stretching!
Gluteus Maximus
Gluteus Medius
Thoracic Spine
Hip Stretches
Hip Flexors
There you go! Do this runners’ workout once or twice a week, either alone or as part of a total body workout, and you will become a stronger more injury-resistant runner.
What’s your favorite hip, glute, or core exercise?
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!
Meatless Monday with Sarah and Deborah
Inspire Me Monday with Janet
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
These are great exercises, Debbie! I’ve been doing a lot of these over the last few years. Ironically, when I did a gait analysis last week, the glutes were still not strong enough.
Maybe it’s also a question of activating the glutes before running – that’s something that I’ll need to focus on more.
One thing I’m really consistent with is activating and warming up before my run. I really think it helps.
Great exercises! I love a good core workout, but all these areas are so important!
They really are important for runners.
Preach, Debbie! You know how much I value a strong posterior chain. I don’t understand runners who don’t do this important work.
I think it’s still easy for younger runners to get away with skipping strength training and self-care. It’s us older folk who have learned the hard way that know how important it is.
I do hip and glute mobility and strength work almost daily. Its so important to over all strength and running succes
You’ve made those changes and they’ve made such a big difference in your running!
GREAT post! I’ve been doing 2-3 glutes and legs strength classes on Peloton a week, and I can tell a difference in my running. I also do banded side steps before every run to activate my glute medius, and now I’m going to add in monster walks. All your moves are great- I love single leg dead lifts.
When I was younger I hated strength work, but now that I’m in my 50s I’ve realized there’s no way to keep running without it.
Yes to all you’re doing! Yes, I was just saying in a comment above that I think a lot of younger people get away with skipping strength training. Then they pay for it when they get older!
As usual, thanks for sharing. If I need them, I’ll know where to go.
I’m terrible about doing any exercises
I’ve gotten much better at it as I’ve gotten older (and had injuries).
Great post. I’ve been doing a lot of glute and core work at Pilates. I have kettle bells and bands for these exact exercises.
Pilates is so great for core strength.
All great exercises we all ought to be doing more often. Thanks, Debbie!
Yes to all of these things! It’s amazing what a difference the right strengthening can make. I definitely have to pay a lot more attention to my glutes and hips these days.