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Cross-Training

Try This Bodyweight Workout After Your Next Run

No set up or equipment required to start strength training today.

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Have you let your strength training lapse in favor of all of the running? Let this serve as your reminder that strength training will make you a stronger and more resilient runner.

And if you’re averse joining a gym, bodyweight exercises, like the routine below, can do the trick just fine for runners.

This strength training workout doesn’t require any equipment, so it’s a great workout to do at home if you don’t own dumbbells or bands, or you can do it outdoors after you run or when you’re traveling.

The Whole Body Strength Workout

runners-doing-pushups
(Photo: Getty Images)

Each round will take 15 minutes, and you’ll use most of the major muscles in your body. 

Beginners should start with one round. If you’re just starting out on your fitness journey do each exercise for only 30 seconds.

Gradually increase the time over the course of a few weeks. For example, if you do the workout once or twice a week, start with 30 seconds per exercise for the first two weeks and then progress to 45 seconds for two weeks, and then try sticking it out for a full minute.

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Intermediate and advanced runners who have been strength training consistently can do 2-3 rounds, depending on your goals, time available, and fitness level.

Complete 1-3 rounds of the following exercises with as little rest in between each exercise as possible:

  • 60 seconds of jumping jacks 
  • 60 seconds of bodyweight squats
  • 60 seconds of push-ups (beginner modification: kneeling push-ups)
  • 60 seconds of high knees sprinting in place (beginner modification: march or jog in place)
  • 60 seconds plank
  • 60 seconds of burpees (beginner modification: skip the jump and just do a squat and push-up)
  • 60 seconds of alternating forward lunges 
  • 60 seconds of mountain climbers
  • 60 seconds of V-ups
  • 60 seconds alternating side lunges 
  • 60 seconds bird dog
  • 60 seconds jump squats
  • 60 seconds right side plank
  • 60 seconds left side plank
  • 60 seconds squat hold

Start with where you are and gradually progress as you come back to the workout when your fitness improves.

RELATED: How to Build a Strong Core without Sit-Ups


Amber Sayer is a fitness, nutrition, and wellness writer and editor, and contributes to several fitness, health, and running publications. She holds two master’s degrees—one in exercise science and one in prosthetics and orthotics. As a NSCA-Certified Personal Trainer and USATF level 1 running coach for 12 years, Amber enjoys staying active and helping others do so as well.