Total Body Workout for Runners

Happy Wednesday, runners! I’ve got a new total body workout for you! I know that I focus a lot on hip, glute, and core workouts because those are areas that runners really need to work on for improved performance and reduced injury risk. But we can’t forget the upper body either.

We’re runners though, and we don’t want to spend a lot of time in the gym. So here is a Total Body Workout for Runners that I created that will not only target those important running muscles, it will target your upper body too, and take only about a half hour. 

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Fast and Challenging Total Body Workout for Runners

While this total body workout is fast, it is not a HIIT workout. As a runner, you’re already getting that heart rate up there on a regular basis. Instead, this circuit workout moves from exercise to exercise at a moderate pace, ensuring proper form and recovery.

Here's a total body workout for runners that will target your upper body as well as hips, glutes, and core. Best part: It's challenging and fast! #workout #runningClick To Tweet

While I did this workout at a gym, minimal equipment is needed so it is easy to get it done at home. You will need a stability ball, exercise loop band, and a kettlebell. In a pinch, you can use a dumbbell, but a kettlebell does work the best for the exercises shown here. You will also need a Step or bench (though I’ve used a coffee table in a pinch!).

Spend about 10 minutes warming up before starting this total body workout. You will do this workout in a circuit, with the exception of the first exercise, the Band Side Step, which will help activate your glutes. 

Band Side Step

Do two or three sets at the beginning of your workout. Put a looped resistance band around your legs, below your knees. Engage your core, squeeze your glutes, bend your knees slightly, sitting back like you’re starting a squat. Do 10-12 side steps to the right, then repeat to your left.

Side Step Up

Stand to the side of a bench or step that is about knee height. Place your right foot on the step and keep your left foot on the ground, with both knees slightly bent. Lift up, using your right leg (don’t “push off” with your left). Touch your left foot at the top, then slowly lower yourself down. Complete 10-12 repetitions, then repeat on the other side.

One Legged Deadlift

Stand with your weight on your right leg, holding a kettlebell in your right hand. Engage your core, tighten your glutes, and bend at the hips, extending your left leg behind you, until you are about parallel to the ground. Return to standing and complete 10-12 repetitions, then repeat on the other side.

Stability Ball Push Up/Roll Up

Roll out on a stability ball, with your lower legs on the ball and your hands about shoulder width apart on the ground. Engage your core. Perform a push-up, then bend your knees to roll the ball in. Repeat for 10-12 repetitions.

Curtsey Squat

Stand, holding a kettlebell into your chest. Step your right leg back and behind your left leg, bending both knees (like a curtsey). Return to standing. Perform 10-12 repetitions, then repeat on the other side.

Kettlebell Row

Stand with your left knee and hand on a stability ball, holding a kettlebell in your right hand. Engage your core. Perform a “rowing” movement with your right arm, lifting your elbow up pulling your right shoulder blade in toward your spine. Lower your arm and do 10-12 repetitions. Repeat on the other side.

Goblet Squat

Stand with your legs wide, toes pointing out slightly. Lift a kettlebell into your chest, holding it upside down. Engage your core as you sit back into a low squat. Your elbows will stay inside your knees as you sit back. Return to standing and repeat for 10-12 repetitions.

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. Complete 10-12 repetitions.

Complete all the exercises, in order, for two-three sets. 

While I am a coach and personal trainer, I am not your coach and personal trainer. You should check with your physician before starting any exercise program and perform each exercise slowly and with proper form.

Do you have a favorite strength exercise? How many days a week do you strength train?

 

And Now It’s Time for the Running Coaches’ Corner!

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