My Five Favorite Bodyweight Exercises For Runners

I love doing my strength training with weights but sometimes I want to get in some extra strength training after a run. This is when I turn to bodyweight exercises which can be just as effective to challenge your body (especially if like me you aren’t doing them regularly). Here’s my five favorite body weight exercises plus a quick circuit using them.

Push Ups

  • Get into plank position, with your hands under your shoulders.

  • Lower your body until your chest nearly touches the floor.

  • As you lower yourself, tuck your elbows, pulling them close to your body so that your upper arms form a 45-degree angle.

  • Pause, then push back to the starting position as quickly as possible. Keep your core tight during the entire movement.

Backwards Lunges

  • Stand tall with feet hip-width apart and core engaged.

  • Step backward with one leg, lowering your hips until both knees are bent at about a 90-degree angle. Keep the weight in your heels as you push back up to the starting position.

  • Repeat on the opposite side to complete one rep.

One Legged Hips Lifts

  • Lie on your back with your right knee bent and right foot flat on the floor.

  • Raise your left leg so it’s in line with your right thigh.

  • Push your hips up, keeping your left leg elevated.

  • Pause and slowly return to the starting position.

  • Switch legs and repeat on the other side to complete one rep.

Jump Squat

  • Stand with your feet shoulder-width apart.

  • Start by doing a regular squat, then engage your core and jump up explosively.

  • When you land, lower your body back into the squat position to complete one rep.

Side Plank

  • Lie on your right side with your legs straight.

  • Prop yourself up with your right forearm so your body forms a diagonal line. Rest your left hand on your hip. Engage your abs and hold for 30-60 seconds.

  • Lower gently and repeat on the other side.

And now for a quick circuit, repeat this two or three times whenever you need to get in a quick strength training workout in post-run.

  • Jump squat - 10 reps

  • Push ups - 15 reps

  • Backwards lunges - 15 reps

  • One legged hip lifts - 10 reps

  • Side plank - 30-60 seconds per side

 

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