Strength training exercises for distance runners that you can do at home – without access to a gym.
You’ll find videos, links, and pictures to help you determine what you need. Share this page with your runner friends and do the workouts together!
Here’s my blog post dedicated to strength training and building base mileage.
Core Routine
5 exercises, 30-45 seconds each
Side Plank – Core Exercise # 4
8 minute abs
16 exercises, for 30 seconds each
Body Weight Strength Circuits
- 6 minutes of arm exercises
- 7 minutes of leg exercises
- 4 minutes of plyo exercises
- 22 exercises, varying from timed to repetitions
Foam Rolling
Rolling out your muscles keeps them loose and functioning smoothly
Massaging on a foam roller
Ankle Exercises
Push ups
Dips
Mountain Climbers
Burpees
Squats
Squat Jumps
Side Plank Rotation
Side Lateral Raises (Shoe exercise)
Front Lateral Raises (Shoe Exercise)
Superman
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