If you’re a runner, adding resistance training to your routine is a great way to improve your performance.
Many runners shy away from weightlifting because they think it makes them too big, but it doesn’t! In fact, adding bodyweight strength exercises for runners to your routine can help you get faster and more agile.
In this blog post, we’ll discuss the benefits of bodyweight exercises for runners, followed by a list of the best exercises. We also include how to do each exercise and common mistakes people make when doing these exercises.
Benefits of bodyweight exercises for runners
While it’s clear that runners need to practice running and running to get better at their chosen sport, the benefits of resistance training for runners may not be as obvious.
Here are some notable benefits of doing so Body weight exercises For runners.
1. Stronger running muscles
For starters, bodyweight exercises can help strengthen the same muscles that run, especially the quadriceps, hamstrings, and glutes. Stronger muscles can mean better performance, helping you Becomes a good runner Overall.(1) (2)
2. Improved running posture
Any long-time runner can tell you about the discomfort and muscle tension that comes with it Long distance running With wrong posture. Bodyweight exercises help strengthen the core and back muscles, which help you maintain proper running posture.(3)
3. Eliminate (or significantly reduce) muscle compensation patterns.
Your body will always look for an easier way to perform the task and if your muscles are not strong enough to do the task, they will start to compensate. When running, if your glutes are weak, you can put a lot of unnecessary stress on the lower back.
Bodyweight exercises help keep your muscles in balance, which reduces the risk of injuries caused by muscle imbalances.
4. Less risk of injury
Continuing with the point above, by correcting postural distortions and overcompensation problems, runners are less likely to experience concussion. Sports injuries.(4)
5. Better overall biomechanics
Above all, the best reason for runners to start strength training with bodyweight exercises is the vast improvement in overall biomechanics. In other words, your muscles learn to fire together more efficiently. It helps with proper form and technique and overall performance.
Are Bodyweight Exercises Enough for Runners?
Yes, bodyweight exercises are enough for runners. As a runner, remember that your goal is To build strength and endurance in the muscles used most during running.
Although weightlifting is very beneficial for runners, it is not necessary. Bodyweight exercises can provide these benefits without lifting weights or using any machines.
The catch is that it’s recommended to focus on powerful movements that target all muscle groups, especially those used while running. By following a full-body workout of compound exercises, you will be able to gain the muscle strength and endurance needed for improved running performance.
What are the best bodyweight exercises for runners?
Now that we’ve discussed why bodyweight exercises are beneficial for runners, let’s go through some of the best bodyweight exercises for runners.
After reviewing these exercises, you should a A full body workout You can start right away!
180 jump squats
Muscles worked:
Sets and Reps:
- Three sets of 10 to 15 repetitions
How to perform 180 jump squats:
- Stand with feet slightly wider than shoulder width apart and toes pointed.
- Start by sitting back into a half squat position, then jump as high as you can while spinning 180 degrees in the air.
- Gently return to your feet.
Superman pull
Muscles worked:
- lower back
- upper back
- Glutes
- Hamstrings
- source
Sets and Reps:
- Three sets of 15 to 20 repetitions
How to perform:
- Start with your arms straight out in front of you on your stomach.
- Engage your glutes and core as you slowly lift both legs and arms off the floor.
- Lift your feet off the floor as you pull your arms back as if you were making the shape of a goalpost.
- Hold this position for one to two seconds, then lower your arms and legs back down.
Single-leg deadlift
Muscles worked:
- Glutes
- Hamstrings
- lower back
- source
Sets and Reps:
- Three sets of 12 to 15 repetitions
How to perform:
- Begin standing with feet hip-width apart.
- Lift one leg behind you while swinging forward at the hips, and lower the torso toward the floor, keeping the back flat and the arms extended.
- Lower your body until your upper body is parallel to the floor or as low as you can while maintaining form.
- Pause for a second and drive through your heel to return to the starting position.
- Repeat with the opposite leg.
Push-ups
Muscles worked:
- the chest
- Front delts
- Triceps
- source
Sets and Reps:
- Three sets of failed reps (as many as you can)
How to perform:
- Hold a plank position with feet slightly wider than shoulder-width apart on the floor.
- Keep the legs behind you while making sure your core is active.
- Lower yourself down by bending at the elbows, bringing your chest toward the floor.
- Stop once the upper arms are parallel to the floor.
- Pause for one second, then return to the starting position. Make sure to keep your body in a straight line throughout the exercise.
Wall handstand kick up
Muscles worked:
- shoulders
- the chest
- in the past
- source
- Hamstrings
- Glutes
Sets and Reps:
- Three sets of 6 to 12 repetitions (total)
How to perform:
- Begin walking up the wall with feet together and hands on the floor.
- Once you find your balance by engaging the core, slowly lift one leg up and away from the wall.
- Pause in this position for a second, then lower the leg down.
- Repeat on the other side.
- Be careful when you go back down the wall.
the bridge
Muscles worked:
Sets and Reps:
- Three sets of 12 to 20 repetitions
How to perform:
- Lie on your back with your knees bent and feet flat on the floor.
- Place feet hip-width apart and press into floor to lift hips up.
- Pause at the top of the position for one second, then slowly lower back to start.
- Make sure to engage your core throughout the exercise.
Calf Raises
Muscles worked:
Sets and Reps:
- Three sets of 20 to 30 repetitions
How to perform:
- Start by standing with feet hip-width apart.
- Raise yourself up onto the toes, then pause at the top of the movement, focusing on sharply contracting your calf muscles.
- After a moment or two, slowly lower your heels to the starting position and repeat for desired repetitions.
- Make sure to engage your core throughout this exercise.
Beginner Burpees
Muscles worked:
- Quadriceps
- Hamstrings
- Calves
- source
- the chest
- shoulders
Sets and Reps:
- Three sets to failure reps (do as many as you can)
How to perform:
- Before you begin, make sure you are standing straight and your feet are hip-width apart.
- Bend your knees as you sit towards the floor.
- Place your hands on the floor in front of you.
- Step your feet back into a high plank position, one at a time, then bring them back toward your hands.
- Stand up and return to the starting position.
Bodyweight Exercises for Runners: A Complete Workout Program
Now that you know the benefits of bodyweight exercises for runners and some great exercises to add to your routine, you can start incorporating them into your running regimen.
These exercises are a great start, but are you looking for a full-body weight training program custom-made for runners? We can help!
our Running a strong training plan on the adidas training app Built by runners for runners. This comprehensive program is a favorite and will help strengthen and tone your muscles, improve posture, reduce the risk of injury and increase your performance.
Check out Running Strong on Adidas Training App Today!
Remember:
It’s always important to warm up and stretch before trying any of these exercises, as well as consult a doctor if you have any pre-existing conditions.
Most importantly: keep practicing, be safe and have fun!