Quick and Challenging Total Body Runner’s Workout

I get it. You know that runners need to do more than just run. You realize that a strength program is essential, not only because it will help you avoid injury, but because it will help you be a better runner too. And that’s why I created this total body runner’s workout.

You want to run right? And all that working out, stretching, etc., cuts into your running time. I get it because I feel the same way. All that running maintenance work takes time, time that could be spent, well, running.

That’s why when I create runner’s workouts I make sure that they not only contain exercises that will enhance your running, but also that they won’t take too much time away from your running. 

This total body runner’s workout, for example, has only five multi-functional compound exercises and can be completed in less than a half-hour. It will strengthen your core, hips, and glutes, as well as improve your upper body strength and your balance.  Give it a try!

I get it. Runners want to run! That's why I created this quick and fun total body runner's workout that can get you in and out of the gym in less than a half hour. It will improve your #running and help prevent injury!Click To Tweet

Total Body Runner’s Workout

Before starting the total body runner’s workout, spend about 10 minutes warming up. Yes, you can run. Or you can walk, do some simple movements with the TRX, or do your regular running warmup (you do that, right?). 

Plank with Alternating Arm and Leg Lift

The plank with alternating arm and leg lift is a good exercise to start off the total body runner’s workout because, in addition to strengthening your core and chest, you will also be activating your glutes and working your shoulders.

Begin in a high plank position with your legs slightly wider than hip-width apart. This will help with balance, especially at first, and as you improve you can bring your legs closer together. Engage your core, squeeze your glutes, and lift your right arm and left leg simultaneously until they are about parallel to the ground. Hold for a second or two then lower and repeat with your left arm and right leg. Complete about 10-15 repetitions on each side.

This is a challenging exercise because of the balance factor and it takes a few tries to coordinate your movements. You can also begin in a forearm plank position. Beginners can start on their hands and knees.

Back Lunge with Shoulder Press

The back lunge with shoulder press works the hips, glutes, quads, hamstrings, triceps, and shoulders. It also helps improve balance.

Begin standing with a kettlebell in your right hand, resting lightly on your shoulder. Step back into a lunge with your right leg. Step up with your right leg, lifting the knee up and pressing the kettlebell up at the same time. Lower your arm as you step back into the lunge. Do 10-12 repetitions on the right, then repeat with the left leg, switching the kettlebell to the left arm.

Because of the balance challenge of this exercise, you may put your foot down if necessary between the back lunge and knee lift. As your balance improves, you can just bring that leg through without stepping down.

Kettlebell Swing

A properly done kettlebell swing works most of the muscles in your body. The key is to remember that it is not a squat or a shoulder raise.  Instead, it is a hip hinge with a thrust that will power the lift.

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. Complete 10-12 repetitions.

Side Lunge with Cross Reach

I love side lunges! They work your legs, glutes, and hips, and by adding the cross reach movement you also work your core, biceps and back.

Stand holding a kettlebell in your right hand. Step to the right, foot pointing forward, sitting back as you bend your right knee, keeping your left 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, draw your right arm up into a bicep curl. Repeat for 10-12 repetitions then switch sides. 

Single Leg Deadlift with Row

I couldn’t share a total body runner’s workout without including a single leg deadlift, right? Unilateral movements are great for runners because they improve balance and, since running is basically jumping from one foot to another, strengthening legs unilaterally makes complete sense.

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. Do all the repetitions on one side then repeat on the other.

Do all the exercises in order. Repeat two-four times.

 

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 Runners’ Roundup!

Linkup with the #RunnersRoundup with @DeborahBrooks14, @milebymilerun, @runningwithpugs, @lauranorrisrun and me! Bring your best #runningrelated posts, find new blogs to follow, and share your love of #running! Click To Tweet

 

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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, Laura, 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