Two strength workouts for runners

Hey, it’s Friday! Enjoy it!

Lately, I’ve been experimenting with more at home strength workouts.Β  It saves a trip to the gym on cross training days, and I really like the higher intensity workouts that are done quickly but leave me feeling wiped out and accomplished!

I loved using Jess’s prenatal workouts as a starting point.Β  Many of them are CrossFit-ish, with as many rounds as you can of 4 or 5 exercises in a set amount of time.Β  I was actually surprised to find how much I enjoyed them!

So this week, I threw together a quick full body workout that I actually remembered to write down to share.Β  πŸ™‚

I’ve been sharing strength workouts each week for the running group I’m coaching, and realized some of you may want to check them out, too.


20 minute full body workoutDetails on the exercises: (I used 8 pound dumbbells throughout)

Sumo squats with upright row (great squat for pregnancy to make room for the belly! Also great for inner thigh strength for anyone)

Push ups (self explanatory- do partial push ups if you need to)

Walking lunges with bicep curls

Mountain Climbers

Kettle Bell Swings (I don’t have a kettle bell at home, but used two 8 pound dumbbells together and raised it to eye level)

It’s a great workout for runners, as it targets quads, core and chest for more balance and strength in your running. It’s great on a non-running day OR after a hard run.Β  Try to avoid leg work the day before a speed workout or long run.

The second is a great core workout for runners from Tribesports:

Tribesports Core Workout

I’ve written about the core several times before, but it’s often neglected among runners and really important to keep it strong.

Do you have favorite strength workouts to complement your running?

How do you strengthen your core?

44 thoughts on “Two strength workouts for runners

  1. Great workouts! I always felt I needed to lift heavy and do advanced moves to reap the benefits of strength training for injury prevention. Since my latest injury I’ve learned the basics work just as well and should not be overlooked.

  2. I love the look of that core challenge! Great ideas there Laura!

    I do “abs” 4-5 times per week, which involves 4 minutes of front planks, 2 mins of side planks, and 8 minutes of other crunch type of exercises to keep my core strong.
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  3. These are great and I am terrible about core work or strengthening exercises until I feel like I am getting an injury and then I am all over it…this is terrible, I know…I am working on changing this :). I have been having a bit of hip/knee trouble so I have been doing lunges, push-ups and planks and all kinds of drills for runners…skips, kareoke, ect
    Jen@milesandblessings recently posted..My baby is 10…throw back Thursday!My Profile

  4. I’m loving that Core Challenge! Lucikly, I teach a Power Strength class once a week and it keeps me honest with cross-training. I love getting new ideas to share with the class from experts like you πŸ™‚ THANKS!
    Allie recently posted..What Are We So Afraid Of?My Profile

  5. The core workout looks awesome! I love workouts I can just do at home. The other one scares me…I avoid anything with the word “kettlebell” in it. πŸ™‚

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  7. Thanks for posting this! I have a running clinic to go to after work that is close to my office so I brought a change of clothes and my kettlebell with me to get a workout in before I head over there. I’m going to try the workout you posted above!
    Jayne (Jaynie’s Gotta Run) recently posted..Marathon Relay RecapMy Profile

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