Welcome to the latest edition of 'workout Wednesday' when each week I share a new running or strength training for runners workout!
This is an at-home six-moves leg and core workout that can be done with a little time and even less equipment. With just your bodyweight you can squeeze in a quick and effective workout between runs, or between work and errands. Don't let time be your excuse not to strength train.
A strong core and strong legs will make you a better runner with less chance of injury. Don't neglect those arms either. Keep following to learn more about the types of upper body workouts that are best for runners.
Ready? Let's go. This workout is appropriate for all fitness levels. It can be done as part of a warm-up before a short, easy run or it can be repeated a few times as a workout on a non-running day.
6 moves leg and core home workout. Save to your favorite Pinterest exercise board for later.
ALTERNATING BACK LUNGES
With your feet hip-width apart and your toes pointing straight ahead, take a large step back with your right leg, so your right knee almost touches the floor and your left leg lunges at a 90-degree angle. As you lunge back lift both arms straight in the air in line with your ears. Push back up to starting position and lower your arms. Alternate sides and complete eight reps on each side.
WALL SIT
Stand against a wall and lower your body to a static squat position so that your thighs are parallel to the floor. Keep your back straight, your core engaged and your arms pressed into the wall. Do not rest your hands on your knees or lean forward. Hold in the low position for 30 seconds. (If you can't hold for 30 seconds straight, break it up into 3 sets of 10 seconds or 2 sets of 15 secs with short breaks in between.)
ALTERNATING STEP-UPS
Stand to face a sturdy chair. Starting with your right leg step up on the chair pressing your weight into your heel. Lift your left leg off the ground and drive your knee up towards your chest then rest your left leg on the chair. Step your left leg back to the ground, followed by your right leg. Repeat on your other leg. Perform 8 reps on each side.
MOUNTAIN CLIMBERS
Start in a straight arm plank position with shoulders directly over wrists. Bring one knee up to the chest, then jump back to plank position and repeat with opposite foot. Move as quickly as possible while keeping your core engaged and back straight. Perform for 20 seconds.
SIDE PLANK
With a straight arm lift yourself up into a side plank position. Your shoulders should be stacked directly over your wrists so that your arm is not at an angle. Don't allow your hips to drop. Hold for 30 seconds (or 3 sets of 10 seconds, or 2 sets of 15 seconds). Repeat on the other side.
ELBOW PLANK
Position your elbows on the floor with your shoulders directly over your elbows. Your body should be in a straight line parallel to the floor. Engage your core (brace your stomach like someone is about to punch you). Hold it tight. Be careful not to sink your hips or raise your butt in the air. Do not clasp your hands in front of you. Keep your neck neutral. Hold for 30 seconds. If you can not hold for 30 seconds, break it up into two 15 second reps or three 10 second reps. More tips on proper form on planks in this blog post.
Download a free printable version of this workout and blog post.
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Runners who strength train are stronger, faster, and less injury-prone! While focusing on runner-specific exercises, I’ll show you the benefits of resistance training with one piece of equipment—a kettlebell. This program is five weeks of progressive workouts that take about thirty minutes each, two to three times per week.