Beat your race pace with bodyweight strength training for runners.

If you’re a runner, incorporating resistance training into your routine is a great way to improve your performance.

Many runners shy away from weightlifting because they think it will make them heavier, but it’s not! In fact, incorporating bodyweight strength exercises for runners into your routine can actually help you become faster and more agile.

In this blog post, we’ll discuss the benefits of bodyweight exercises for runners, then provide a list of the best exercises. We’ll also cover 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 sprinting 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. Bodyweight exercises For runners

1. Strong running muscles

For starters, bodyweight exercises help strengthen the same muscles involved in running, especially the quadriceps, hamstrings and glutes. Strong muscles can mean better performance, helping you. Become a better runner Overall^{(1) (2)}

2. Better running posture

Any long-time runner can tell you about the pain and muscle tension that comes with it. Running long distances with incorrect currency. Bodyweight exercises help strengthen core and back muscles, which help you maintain proper running posture.⁽³⁾

3. Eliminate (or significantly reduce) muscle compensation patterns

Your body is always looking for the easiest way to perform a task, and if your muscles are not strong enough to do the task, they will begin to compensate. In the case of running, if your glutes are weak, you may be putting a lot of unnecessary stress on your lower back.

Bodyweight exercises help keep your muscles in balance, which can reduce the risk of injuries caused by muscle imbalances.

4. Less risk of injury

Continuing with the point above, by correcting postural distortion and overcompensation problems, runners are less likely to experience impingement. Sports injuries.⁽⁴⁾

5. Improved overall biomechanics

Above all, one of the best reasons for runners to start strength training with bodyweight exercises is the huge improvement in overall biomechanics. In other words, your muscles will learn to fire together more effectively. This will help with proper form and technique as well as overall performance.

Are bodyweight exercises enough for runners?

Yes, bodyweight exercises are enough for runners. Keep in mind that as a runner, you have a goal Building strength And muscular endurance is often used when running.

While weightlifting can be very beneficial for runners, it doesn’t have to be. Bodyweight exercises can provide these benefits without lifting weights or using a machine.

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’ll be able to gain the muscle strength and endurance necessary for better running performance.

What are the best bodyweight exercises for runners?

Now that we’ve discussed why bodyweight exercises are beneficial for runners, let’s look at some of the best bodyweight exercises for runners.

After reviewing these exercises, you should a Full body exercise Get started now!

180 Jump Squats

I

Muscles worked:

Sets and Reps:

• Three sets of 10 to 15 reps

How to perform 180 jump squats:

• Stand with feet slightly wider than shoulder-width apart and toes pointed.
• Start by sitting back in a half-squat position, then quickly jump as high as you can while spinning 180 degrees in the air.
• Slowly land on your feet.

Superman Bridge

I

Muscles worked:

• lower back
• Upper back
• The glutes
• Hamstring
• compulsory

Sets and Reps:

• Three sets of 15 to 20 reps

How to perform:

• Start straight out in front of you with your arms on your stomach.
• Engage your glutes and core as you slowly lift both legs and arms off the ground.
• Keep your feet off the ground as you pull your arms back as if you’re forming a goalpost shape.
• Hold this position for one to two seconds, then lower your arms and legs.

Single leg deadlift

I

Muscles worked:

• The glutes
• Hamstring
• lower back
• compulsory

Sets and Reps:

• Three sets of 12 to 15 reps

How to perform:

• Begin standing with feet hip-width apart.
• Lift one leg behind you while bending forward at the hips, and lower the torso toward the ground, keeping the back flat and the arms extended.
• Lower your body until your upper body is parallel to the ground or as far 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

I

Muscles worked:

• Chest
• Front delts
• Triceps
• compulsory

Sets and Reps:

• Three sets of reps (as many as you can) to failure

How to perform:

• Begin in a plank position with hands placed slightly shoulder-width apart on the floor.
• Keep the legs behind you while making sure your core is active.
• Bend your elbows and bring your chest down toward the ground.
• Stop once the upper arms are parallel to the floor.
• Hold for one second, then push back to the starting position. Make sure to keep your body in a straight line throughout the exercise.

Wall handstand kick-up

Muscles worked:

• The shoulders
• Chest
• behind
• compulsory
• Hamstring
• The glutes

Sets and Reps:

• Three sets of 6 to 12 reps (total)

How to perform:

• Begin by placing your feet against a wall and your hands on the ground.
• Once you find your balance by engaging the core, slowly move one leg up and away from the wall.
• Hold this position for one second, then lower the leg.
• Repeat on the other side.
• Be careful when you walk yourself down the wall.

Bridge

Muscles worked:

Sets and Reps:

• Three sets of 12 to 20 reps

How to perform:

• Begin by lying on your back with your knees bent and feet flat on the floor.
• Place feet hip-width apart, and press them into the ground to lift the hips up.
• Pause for one second at the top of the position, then slowly lower back to start.
• Make sure you keep your core engaged throughout the exercise.

Raised the calf

I

Muscles worked:

Sets and Reps:

• Three sets of 20 to 30 reps

How to perform:

• Start by standing with your feet hip-width apart.
• Raise yourself up on your toes, then pause at the top of the movement, focusing on contracting your calf muscles intensely.
• After a moment or two, slowly lower your heels back to the starting position and repeat for desired repetitions.
• Make sure to keep your core engaged during this exercise.

Beginner burpees

I

Muscles worked:

• Quadriceps
• Hamstring
• calves
• compulsory
• Chest
• The shoulders

Sets and Reps:

• Three sets of reps to failure (do as many as you can)

How to perform:

• Before you begin, make sure you’re standing straight, and your feet are hip-width apart.
• Bend your knees as you squat down toward the ground.
• Place your hands on the ground in front of you.
• Carefully lift both of your feet one at a time into a high plank position, then bring them back toward your hands.
• Stand up and return to the starting position.

Bodyweight Exercises for Runners: The Complete Exercise Program

Now that you know the benefits of bodyweight exercises for runners and some of the best exercises to add to your routine, you can start incorporating them into your running routine.

These exercises are a great start, but are you looking for a complete bodyweight workout program, customized for runners? We can help!

our Run a robust training plan in the Adidas Training app Built by runners for runners. This comprehensive program is a favorite and one that can help strengthen and tone your muscles, improve posture, reduce your risk of injury, and even increase your performance.

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