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Cross-Training

7 Bodyweight Strength Training Exercises For When You’re Low On Time

When short on time, try these bodyweight strength training exercises to give your workout an extra post-run boost.

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More often than not, time is on our side. In many runners lives, strength training takes a back seat to the actual run training when you only have a certain amount of hours in the day. If you feel like you have no time to fit both cross-training and running into your training schedule, we see you.

However, cross-training for running does not have to be an all-or-nothing undertaking. Even a few minutes every day can add up to being a stronger runner with a lower propensity for injury.  With that in mind, here are a few key bodyweight exercises you can add to the mix at the end of your run.

Add a couple of these post-run, mix them up or work through them all if time is on your side

Perform one set (10 to 15 reps) of each or do two sets of your favorites.

Related: 6-Move Strength Training Circuit For Runners Of All Levels

Quick Cross-training Moves for After a Run

Walkouts (Inchworms)

  • Target: Core, abs
  • Fit Tip: Keeping legs straight (with knees soft), walk hands out to a plank position, then walk your hands back in.

Dips

  • Target: Triceps
  • Fit Tip: Keeping shoulders relaxed and down, bend elbows backwards. Try these using a bench or coffee table.

Push-ups

  • Target: Triceps, core, chest
  • Fit Tip: Starting in the plank position, lower your body up and down from your elbows.

Standing Cross-Crunches

  • Target: Abs
  • Fit Tip: Bring your right knee to your left elbow, then reverse.

Calf Raises

  • Target: Calves
  • Fit Tip: Rising up on your toes, drop your heels, keeping knees soft. Try doing these on a curb or on a stair.

Jackknives

  • Target: Core, abs
  • Fit Tip: Pull in and push out from the hips.

Bridges

  • Target: Glutes
  • Fit Tip: Keep your weight on your heels and lift your body up and down.

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