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Strength training for runners: the 4 best bodyweight exercises

We all know that strength training offers great benefits for runners. It helps us build strength and muscles so we can consistently run in proper running form. Most strength training exercises require certain types of weights, such as kettlebells. But what if you don’t have weights or don’t have time to go to the gym? Well, here we have compiled four superior strength exercises that do not require weights more than your own body weight.

Bodyweight exercises are very efficient and a great way to build functional strength from the comfort of your own core. These exercises are ideal for beginners to experienced runners:

Jump squat

This plyometric exercise helps you develop explosiveness and conditioning. Due to the dynamic nature of this exercise, you should approach it with caution. This exercise will increase stress levels in the ankles, feet, hips, and knees. You should start out slow with a few reps and focus on perfecting your technique.

Stand with your feet slightly wider than your shoulders, push your buttocks back, and bend your knees. Then, you jump up and land softly on your feet with your knees bent. If you are a beginner, you should start with at least 2 sets of 8 reps and work up to 5 sets of 20 reps.

Sit on the wall

The wall squat is a great alternative to the squat, and this exercise can help you build lower body strength. Sit against a wall and your knees should be parallel to the floor. You must keep your head in a neutral position. Hold this position for 30 seconds, take a short break, and then repeat 4 times.

Gladiator’s Bastion

This is an exercise that is good for developing total body strength. You start in a side plank position with one hand placed directly under your shoulder. Keep your other arm fully extended. Start with your feet together and then lift your upper leg. You need to maintain this position while keeping your torso tight. You should keep a straight line from head to toe. Hold this position for 10 seconds and repeat this 4 times.

Extended plank

This exercise is an advanced form of the traditional plank and provides a new challenge to developing your core and strengthening your shoulders. Begin this exercise in a push-up position and then slide your hands forward as far as possible while keeping your core tight. You should hold this position for 45 seconds and then return to your starting position. Our advice is that you complete at least 3 sets of this exercise.


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