The Best Bodyweight Exercises For Runners (Workout Included!)
You can improve your running performance by adding resistance training into your routine.
Weightlifting isn’t for bulky runners! Bodyweight strength exercises can help runners become more agile and faster.
We will first discuss the benefits that bodyweight exercises can provide for runners. Then we’ll list the best exercises. We will also show you how to perform each exercise, and the common mistakes that people make.
BENEFITS of BODYWEIGHT EXERCISES for Runners
Resistance training is not as obvious for runners, even though they need to run and sprint to improve.
The benefits of bodyweight exercises are numerous for runners.
1. STRONGER RUNNING MUSCLES
Stronger muscles can help you improve your performance. Stronger muscles can mean better performance, helping you become a better runner overall.(1) (2)
2. Improved Running Posture
Bodyweight exercises can help strengthen the core and back muscles, which will allow you to maintain proper running posture. Bodyweight exercises can strengthen your core and back muscles. This will help you to maintain a proper running posture.
3. Eradicate (or significantly reduce) muscle compensation patterns
If your muscles aren’t powerful enough, they will compensate. If your glutes weaken, you could be placing unnecessary stress on your lower back when running.
Exercises that use your body weight can help you maintain muscle balance and reduce the chance of injury caused by muscular imbalances.
4. Lower Risk of Injury
5. A BETTER BIOMECHANICS OVERALL
The biomechanics of runners will improve dramatically if they start doing bodyweight exercises. Your muscles will be able to fire more efficiently. This will help with form, technique and overall performance.
DO BODYWEIGHT EXERCISES SUFFICIENTLY FIT RUNNERS
Yes, bodyweight exercise is enough for runners. As a runner your goal should be to increase strength in the muscles that are used most frequently when running.
Weightlifting is not required for runners. However, it can be beneficial. These benefits can be obtained by using bodyweight exercises without the need to use machines or lift weights.
It’s important to concentrate on movements that are powerful and that work all the muscles, but especially those that you use when running. Compound exercises will help you build the strength and endurance needed to improve your running performance.
WHAT IS THE BEST BODYWEIGHT EXERCISE FOR RUNNERS
Let’s look at some of the best bodyweight workouts for runners now that we know why they are good for you.
You’ll be able to start your workout right away after reviewing these exercises!
180 JUMPSQUATS
Muscles Worked:
- Glutes
- Quads
- Hamstrings
Sets & Reps:
- Three sets of 10-15 reps
How to perform 180 Jump Squats in
- Stand with your feet slightly wider apart than shoulder width and toes facing out.
- Begin by sitting in a half-squat, then jump as high as possible while rotating 180 degrees.
- Land gently on your feet.
SUPERMAN PULLS
Muscles Worked:
- Lower back
- Upper back
- Glutes
- Hamstrings
- Core
Sets & Reps:
- Three sets of 15-20 reps
How To Perform:
- Start with your arms straight in front of your body.
- Slowly lift your arms and legs off the floor while engaging your glutes.
- As you raise your feet off the ground, pull your arms out in the shape of a post.
- Hold this position between one and two seconds before lowering your arms and leg back down.
SINGLE LEG DEADLIFT
Muscles Worked:
- Glutes
- Hamstrings
- Lower Back
- Core
Sets & Reps:
- Three sets of 12-15 reps
How To Perform:
- Stand with your feet hip width apart.
- Lift one leg and bend forward at the hips. Lower the torso to the ground while keeping your back flat.
- As far as possible, lower your body until it is parallel to the floor.
- Drive your heel through for one second to return to your starting position.
- Repeat the same procedure with the other leg.
PUSH-UPS
Muscles Worked:
- Chest
- Front delts
- Triceps
- Core
Sets & Reps:
- Three sets of failure reps (as much as you can).
How To Perform:
- Start with your hands slightly wider than shoulder width apart on the floor, while holding a plank.
- Keep your legs in front of you and make sure that your core is activated.
- You can lower yourself by bending your elbows and bringing your chest towards the floor.
- Once the upper arms are parallel with the floor, stop.
- Push back to the start position after a second’s pause. Keep your body straight throughout the entire exercise.
WALL HANDSTAND PULL UP
Muscles Worked:
- Shoulders
- Chest
- Back to the Homepage
- Core
- Hamstrings
- Glutes
Sets & Reps:
- Three sets of 6-12 reps total
How To Perform:
- Start by walking up the wall, with your feet together and your hands on the floor.
- As soon as you have found your balance, kick slowly one leg away from the wall.
- After a second of pause, lower the leg down.
- Repeat the process on the opposite side.
- Take care when you return to the wall.
BRIDGE
Muscles Worked:
- Glutes
- Hamstrings
- Core
Sets & Reps:
- Three sets of 12-20 reps
How To Perform:
- Begin by lying flat on your back, with your legs bent and your feet flat on the floor.
- Press the heels into the ground and lift your hips.
- Slowly lower yourself back to the start position after a second of pause.
- Keep your core engaged during the entire exercise.
RAISES OF CALF
Muscles Worked:
- Calves
Sets & Reps:
- Three sets of 20-30 reps
How To Perform:
- Stand with your feet hip width apart.
- As you raise yourself onto your toes, pause and contract your calf muscle.
- Repeat the desired number of reps by slowly lowering your heels to their starting position after a few seconds.
- Keep your core engaged during the entire exercise.
BURPEES FOR BEGINNERS
Muscles Worked:
- Quadriceps
- Hamstrings
- Calves
- Core
- Chest
- Shoulders
Sets & Reps:
- Do as many failure reps as you can.
How To Perform:
- Make sure that you’re standing straight and that your feet are at hip-width.
- Squat and bend your knees.
- Place your hands in front of you.
- Step both your feet one by one into a plank position. Then, step them inwards towards your hands.
- Return to your starting position by standing up.