Mindful Bodyweight Strength Workout For Runners | No Equipment Exercises

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In November of 2020, I participated in a virtual-modified marathon to run my way through 26.2 miles over six weeks with a local community network of women supporting women called Ladies First Astoria. During the fourth week, I hosted a strength session with a group of ladies who participated in this virtual challenge. I had the opportunity to share my story, have a lovely discussion on staying active, and lead a mindful bodyweight strength workout for runners, which I will be sharing in this post.

So why is bodyweight strength training important for runners? Running puts a lot of stress on weight-bearing joints like the ankles, knees, and hips. Therefore runners at any level can benefit from strength training across the body to make the experience more safe and enjoyable.

Keep reading if you want to learn about the benefits of strength training for running and follow a bodyweight workout that will introduce several strength exercises for runners.

What Types Of Strength Training Is Beneficial For Runners?

Before we jump into the workout, here are three types of strength training beneficial to running.

• Functional training utilizes bodyweight resistance to strengthen muscles, improve coordination, and refine movement efficiency through the natural movements of daily activities like walking or running. For instance, the lunge requires large muscles to work the same way they would for running.
• Endurance strength training utilizes weight training to improve muscular endurance by performing more repetitions and less weight than your one-rep max.
• Plyometrics are movements that involve quick bursts of explosive movements like jumping. Explosive movements can improve running efficiency and speed.

Most importantly, strength training reduces the risk of injury. Many running injuries are a result of muscle imbalances. If you are feeling pain, a sports doctor or physical therapist can work with you to recover safely from injury.

Mindful Bodyweight Strength Workout For Runners

The purpose of this bodyweight workout is to develop body awareness while strengthening the muscles used for running. Perform each exercise slowly and controlled.

Warm-Up

10 reps for each exercise (5 reps on each side for single-sided exercises)

1. Trunk rotations: Create flexibility and range of motion between the hips and upper torso.
   • Stand with feet hip-distance apart with arms raised laterally at shoulder level, keeping your shoulders retracted and engaged.
   • Twist through the hips and obliques to rotate the torso at 90 degrees to the right, then the left.
2. Hip rotations: Ease tension in the lower back and hips.
   • Stand with feet hip-distance apart.
   • Keep the palms on the kidney area while relaxing your shoulders.
   • Begin a horizontal circle with the hips.
   • Spend the same amount of time in the opposite direction.
3. Hip circles: Warm up and open up your hips.
   • Stand with feet hip-distance apart.
   • Raise your right knee at 90 degrees in front of you.
   • Make a big, clockwise circle with your knee to open your hip as far as it can.
   • Complete the reps and repeat on the other side.
4. Spiderman stretch: Relieve tight hips.
   • Start in the high plank position on your two hands and two toes.
   • Bring your right foot towards the outside of your right hand for some hip flexion to relieve tight hips.
   • Hold for a few seconds before you return and repeat on the other side.
5. Cobra push-up: Warm up the lower back.
   • Lay down with your belly on the floor and place your hands on the floor, right outside your shoulders.
   • Try to stabilize your hips on the floor as you push your chest away until your arms are straight.
   • Feel the stretch in your lower back as you hold this for 3 seconds, then lower yourself back down and repeat.

Workout

Beginner: 2 sets x 10 reps for each exercise (5 reps on each side for single-sided exercises)

Intermediate: 3 sets x 16 reps for each exercise (8 reps on each side for single-sided exercises)

Advanced: 3 sets x 20 reps for each exercise (10 reps on each side for single-sided exercises)

1. Single-leg calf raises: Strengthening the calves helps to propel yourself forward.
   • Stand with feet hip-distance apart.
   • Keep one foot bent behind you while the heel of the foot on the floor rises.
   • Stay in the calf-raised position for a second before you release.
   • Finish the reps on one side before moving on to the other.
2. Squat: Focuses on the quads, hamstrings, and glutes.
   • Stand with feet hip-distance apart.
   • Keep chest and shoulders open as you descend until thighs are parallel to the floor.
3. Reverse lunge into forward knee driver: Activating and controlling the hip hinge to help stride length and stability in hips, knees, ankles.
   • Stand with feet hip-distance apart.
   • Step one foot back into a lunge so that both legs bend at 90 degrees.
   • Swing the back leg in front of you into the forward knee drive. Engage and squeeze the glutes to find help stability on the planted foot. The reverse lunge shifts some of the tension from the hamstrings to the glutes.
   • Finish the reps on one side before moving on to the other.
4. Side-lying hip abduction: Stability in the outer hip will help to prevent the hips from shifting to the side and causing unnecessary stress to the hips and knees.
   • Lay down on your side in a straight line.
   • Place the arm closer to the ground under your head and the other on the floor or your hips.
   • Bend the knees slightly to prevent the hips from sliding forward and back.
   • Lift the top leg about 30-45 degrees from the floor.
5. Bird dog: Activates core and stabilizing muscles in shoulders and glutes.
   • Come to all fours where the wrists stack under the shoulders and knees under the hips.
   • Avoid belly dropping by bracing your core to position your spine in a neutral position.
   • Simultaneously move one leg and the opposite sidearm. Slowly extend the left hip (without rotating) by straightening the left leg into a position parallel to the floor. At the same time, slowly flex your opposite arm by raising the arm with a straightened elbow parallel to the floor without tilting the shoulders.
   • If you find the belly dropping at any point, adjust the limbs to only raise to heights that allow the neutral spine to be maintained.
   • Gently lower yourself back into the starting position and repeat with the opposite limbs.
6. Glute bridge: Engages the glutes throughout the movement.
   • Lay down on your back with your arms by the side and knees bent
   • Engage your core and squeeze your glutes as you lift the hips until the shoulders, hips, and knees are aligned.
   • Release with control.
   • Add a challenge by lifting one leg and level the hips once your hips are up off the floor and finish the reps on one side before moving on to the other.
7. Side plank: Strengthens the oblique abdominal muscles.
   • Lay down on one side with your forearm placed on the floor, 90 degrees to your biceps. The elbow on the floor is directly under the shoulders, and the hips are on the floor.
   • Bend your legs, creating 90 degrees at your knees, and your shoulders, hips, and knees align for a half-side plank.
   • Hold this for 30 seconds on one side before moving on to the other.
   • Add a challenge by extending your legs for a full side plank where your shoulders, hips, and ankles are aligned.
   • Add even more challenge by raising the arm in the air aligned with the elbows on the floor and lifting the top leg.
8. Hollow body holds: Engages the core throughout the movement.
   • Lay down on your back with arms and legs straight out from the body and engage the core by pulling the belly button towards the floor.
   • Slowly raise your shoulders and legs from the floor while the lower back remains in contact with the floor.
   • Brace the core and squeeze the glutes while you hold this for 30 seconds, then release with control.

Cool-Down

1. Cobra: Stretch the lower back.
   • Lay down with your belly on the floor and place your hands on the floor, right outside your shoulders.
   • Try to stabilize your hips on the floor as you push your chest away until your arms are straight.
   • Feel the stretch in your lower back as you hold
2. Downward dog: Creates length throughout the body.
   • Start in the high plank position on your two hands and two toes.
   • Push back into Downward Dog by lifting your hips and buttocks high into the air and straightening your arms and legs.
3. Child’s pose: Gentle stretch for the back, hips, thighs, and ankles.
   • Kneel on the floor and spread your knees wide apart while your big toes touch and buttocks rest on your heels.
   • Sit up straight and lengthen your spine.
   • On an exhalation, bow your forehead to the floor and keep your arms long and extended.

If you want to start running, check out the article on Running For Beginners for guidance.

Related Questions

How often should a runner strength train? Strength train at a frequency that is consistent. If 2-3 days a week is a reach for you, don’t force it. Start once a week and see how it makes you feel. Adjust along the way.

How do you continue strength training? Experiment with different strength training routines/programs to work towards your goals. If you’re just starting out, check out the Push Pull Leg Routine For Strength Training: Ultimate Beginner Guide to build your own strength training routine.

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