Home Workout Routine for Runners | Follow Along Session 1 | No Equipment Strength Training

Summary by Krater

Andy and Anna from The Running Channel lead a 20-minute bodyweight home workout designed for runners to build strength and injury resilience.

From the video

Answers: What bodyweight workout can runners do at home to build strength and prevent injuries?

• Running warm-up exercises
• Bodyweight strength training for runners
• Plyometric exercises for speed
• Core stability for runners
• Cool down static stretching

Exercises

• walking high knees · bodyweight · 30 s
• backward lunges · bodyweight · 30 s
• running on the spot · bodyweight · 30 s
• jumping jacks · bodyweight · 30 s
• butt kicks · bodyweight · 30 s
• high knees · bodyweight · 30 s
• rope climbers · bodyweight · 30 s
• skater to squat jump · bodyweight · 45 s on / 15 s off
• mountain climbers · bodyweight · 45 s on / 15 s off
• jumping lunges · bodyweight · 45 s on / 15 s off
• russian twists · bodyweight · 45 s on / 15 s off
• single leg glute bridge · bodyweight · 45 s on / 15 s off
• plank shoulder taps · bodyweight · 45 s on / 15 s off
• glute bridge · bodyweight · 45 s on / 15 s off
• hip flexor stretch · bodyweight · 15 s
• quad stretch · bodyweight · 15 s
• lower back stretch · bodyweight · 15 s
• chest stretch · bodyweight · 15 s
• overhead triceps and shoulder stretch · bodyweight · 15 s

What it concludes

• Nearly every bodyweight exercise is beneficial for runners to build strength and reduce injury proneness.
• Butt kicks are a great running drill to help increase the speed of hamstring contractions to help you run faster.
• Plyometric transitions are great for runners because they strengthen muscles by rapidly stretching and shortening them through jumping movements.
• Single leg glute bridges target all three of our glute muscles: the maximus, medius, and minimus.