Running is a great way to stay in shape, but sometimes it’s not enough. If you’re looking to mix up your routine and build some additional strength, consider adding bodyweight exercises to your routine. No matter what your fitness goals are, adding some bodyweight exercises to your routine is a great way to mix things up and challenge your body in new ways. If you’re a runner, you know that staying in shape requires more than just pounding the pavement. Incorporating strength training into your workout routine can help improve your speed, endurance, and overall performance. These exercises can help you build strength and endurance, and they can be done anywhere, anytime.
Is bodyweight training good for runners?
The simple answer is yes!
Bodyweight exercises are a great way to improve your running performance and prevent injuries. There are a few reasons why bodyweight exercises are good for runners.
First, they improve your muscular endurance. This is important because it allows you to run longer and harder without getting tired as quickly.
Second, they help to improve your running form. Good form means that you are using the proper muscle groups when you run, which can help you run faster and more efficiently.
Finally, bodyweight exercises help to strengthen the muscles and connective tissues around your joints. This can help to prevent injuries by making your joints more stable.
So, if you are looking for a way to improve your running, make sure to add some bodyweight exercises to your training routine!
There are many benefits to bodyweight exercises, including increased strength, improved cardiovascular health, and increased flexibility. Plus, they can be done anywhere, anytime – perfect for busy runners!
Not sure where to start? Here is our list of best bodyweight exercises for runners
Here are 13 of the best bodyweight exercises for runners:
1. Squats:
Squats are a must-do and great all-around exercise for runners. They help to build strength in your legs and core, which can improve your running performance and running economy.
To do a squat, start by standing with your feet hip-width apart. Bend your knees and lower your hips until your thighs are parallel to the ground. Make sure to keep your chest up and your knees aligned over your ankles.
Then, press through your heels to return to the starting position.
2. Lunges:
Lunges are a great way to strengthen your legs and improve your balance. Plus, they can be done anywhere, anytime. They target the quads, hamstrings, and glutes – all important muscles for runners.
To do a lunge, start by standing with your feet hip-width apart. Take a large step forward with your right foot, and lower your body until your left thigh is parallel to the ground. Make sure to keep your core engaged and your front knee aligned over your ankle.
Then, push off your right foot to return to the starting position. Repeat on the other side.
3. Push-ups:
Push-ups are a great way to build upper body strength, which can help improve your running form (posture) and prevent injuries.
To do a push-up, start by lying on your stomach with your palms flat on the ground and your feet hip-width apart. Push through your palms to lift your chest off the ground. Make sure to keep your core engaged and your back straight.
Then, lower your chest back down to the ground. Repeat for 10-15 repetitions.
4. Planks:
Planks are a great way to build core strength, which can help to improve your running posture and prevent injuries.
To do a plank, start by lying on your stomach with your elbows bent and your palms flat on the ground. Lift your hips off the ground, and tighten your core. Make sure to keep your back straight and your neck in line with your spine.
Hold this position for 30-60 seconds, and then lower back down to the ground.
5. Side Planks:
Side plank is a variation of the regular plank exercise that targets the obliques – the muscles on the sides of your waist.
To do a side plank, start by lying on your side with your elbow bent and your palm flat on the ground. Lift your hips off the ground, and tighten your core. Make sure to keep your back straight and your neck in line with your spine.
Hold this position for 30-60 seconds, and then lower back down to the ground. Repeat on the other side.
6. Russian Twists:
Russian twists are a great exercise for runners because they target the obliques, which helps improve running form.
To do a Russian twist, sit on the ground with your knees bent and your feet flat on the ground. Lean back slightly and engage your core. Hold your hands together in front of your chest and twist your torso to the right, then to the left. Repeat for 10-20 reps.
7. Burpees:
Burpees are full-body exercises that improve cardiovascular health and build strength. They’re also a great exercise to do before a run, as they get your heart rate up and help warm up your muscles.
To do a burpee, start in a standing position. Lower your body down into a squat, then place your hands on the ground and jump your feet back into a high plank position. From there, lower your body down into a push-up. Jump your feet back to your hands and stand up, then jump into the air and reach your arms overhead. Repeat for 10-20 reps.
8. Mountain Climbers:
Mountain climbers are a great cardio exercise for runners. They help improve running endurance and build core strength.
To do a mountain climber, start in a high plank position with your hands shoulder-width apart and your core engaged. Bring your right knee to your chest, then quickly switch and bring your left knee to your chest. Continue alternating legs as quickly as you can while maintaining good form.
9. Jumping Jacks:
Jumping jacks are a classic cardio exercise that helps improve running endurance. They’re also a great way to warm up before a run.
To do a jumping jack, start in a standing position with your feet together and your arms at your sides. Jump your feet out to the side and bring your arms up overhead, then jump your feet back together and bring your arms back down to your sides. Repeat for 20-30 reps.
10. High Knees:
High knees are a great way to warm up before a run and improve running form. They help engage the core and improve running posture.
To do high knees, start in a standing position. Bring your right knee up to your chest, then quickly switch and bring
11. Bird Dog:
The bird dog is a great exercise for runners. It helps to build core and back strength, which can improve your posture and prevent injuries.
To do a bird dog, start on all fours with your knees bent and your palms flat on the ground. Lift your left hand and right foot off the ground, and extend your left arm and right leg. Make sure to keep your core engaged and your back straight.
Hold this position for 30-60 seconds, and then lower back down to the ground. Repeat on the other side.
12. Inchworm:
The inchworm is a great exercise for runners. It helps to improve your range of motion, which can prevent injuries.
To do an inchworm, start standing with your feet hip-width apart. Bend at your hips and place your palms on the ground. Walk your hands out until you’re in a push-up position. Make sure to keep your core engaged and your back straight.
Then, walk your feet back to your hands. Repeat for 10-15 repetitions.
13. Single-Leg Deadlift:
The single-leg deadlift is a great exercise for runners. It helps to build strength in your hamstrings, glutes, and core.
To do a single-leg deadlift, start standing on your left leg with your right leg lifted behind you. Bend at your hips and lower your torso until it’s parallel to the ground. Make sure to keep your back straight and your core engaged.
Then, press through your left heel to return to the starting position. Repeat on the other side.
Overall, body weight exercises are good for runners because they help improve strength, coordination, and balance. Additionally, because they can be performed anywhere and don’t require any equipment, they’re convenient for runners who are always on the go.