Bodyweight Workout for Runners - 15 Minute Blast [Ep24]

The bodyweight exercises in this workout for runners is perfect If you're short on time, or can't get to the gym to use any equipment!

You can preform this 15-20 minute routine any time, any place to improve your running specific strength, mobility and stability. Enjoy!

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In this video I'm going to show you a quick running strength workout you can do any time, with no equipment!

We all know that one of the keys to staying injury free as runners is to keep on top of the various strength and mobility exercises that build our bodies to stand up to the demands that come with running mile after mile in training.

Building this resilience as a runner is what will enable you to train consistently and achieve your running goals!

One of our subscribers left a comment recently asking for examples of time-efficient strength workouts. I thought this was a great idea, and I want to take it a step further!

I want to show you a quick routine that not only hits most of the major running muscle groups, but also requires no equipment.

Most of us are relatively time poor, so this quick routine will provide massive bang for the buck in terms of building strength, stability and mobility for us runners!

Clearly there are so many exercises we *could* do, and so many areas we *could* focus on. What this routine provides is a good all round workout to hit the important areas, in minimum time!

So let's get into it...

After a good warm-up, I want to start with simple split squats, or static lunges, depending on what you want to call them. With these we're working the hips through range of motion into both flexion on the front leg, and extension on the rear.

As a compound exercise, we're working at multiple major joints and loading multiple muscle groups. Quads, Glutes and Hamstrings in particular will be getting a great workout here!

Start in a long stance to begin with, maintain an upright torso, hands behind the head will help this, and bend both knees to move straight downwards with each rep.

Work slowly with control through 3 sets of 10 reps with each leg forwards.

In terms of adding a core strength exercise to this mini-workout, I prefer to avoid the standard plank exercise, and find far more benefit in a side plank variation.

You can set up on your elbow, making sure you're not rotated excessively inwards or outwards, keeping head, shoulder, hip, knee and ankle in line. From there lift the top leg and slowly move the leg back and forth in a running-type action.

If you can do 3 sets of 30 seconds on each side, you're doing well!

To finish our mini-workout, I'm going to add another lunge-based exercise. This time however we're combining multi planar movements with balance training to get massive bang for the buck!

This lunge matrix exercise begins standing on one leg. From there move forwards into a lunge, and push back up to the balance position.

From there control your body into a side lunge, dropping your hips low into the movement, keeping the feet facing forwards. From there push back up to the starting balance position.

Lastly, swing round into a rotational lunge allowing your lead foot to move round to a four o'clock position as you add more rotation to the lunge and challenge your control in the transverse plane. Again from there push back up to the starting balance position.

Ok so with this quick routine, we've hit many of the major muscle groups, in all three planes of motion. We've also challenged your balance, and core strength.

No equipment needed, and certainly something you could do from the most basic of hotel rooms if you're away traveling on work for example!

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ABOUT ME: I'm a runner, sports rehabilitation specialist and coach based in the UK (Norwich and London).

Since 2007 I've been working with athletes focusing specifically on helping distance runners and triathletes overcome injury and improve performance through developing their individual running technique.

Running biomechanics has become a geeky little passion of mine!

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Видео Bodyweight Workout for Runners - 15 Minute Blast [Ep24] канала James Dunne