There are times where external circumstances hinder workouts. While you can run outside in many conditions, a blizzard, the current coronavirus pandemic (at the time of this publication), a busy schedule, or other circumstances may prevent you from going to the gym. However, you can still do your necessary strength training with these at-home workouts for runners!
Yes, strength training is necessary for runners. You improve your performance, including improving speed in the 5K and fatigue resistance in the marathon. You prevent injury, as many biomechanical weaknesses are the cause of many injuries. While it can be tempting to skip strength training when you cannot access a gym, you can always complete strength training at home! These workouts also will keep you active if you are unable to run outside or access a treadmill.
These strength workouts utilize either bodyweight or very simple pieces of equipment (kettlebells, resistance bands, medicine balls, a mat, or dumbells). You do not need any barbells, gym machines, benches, or other large pieces of equipment. (Want to build your own home gym? This post explains how!)
Core work is incredibly beneficial for runners. A strong core improves running form. In turn, good form reduces injury risk and improves performance. The stronger your core, the more efficient your form at any given pace. Core work is often based on bodyweight movements, making it a practical and simple option for an at-home workout.
Injury Prevention Workouts
Weak hips and weak or misfiring glutes are often the culprits behind a whole host of injuries. At-home workouts focused specifically on injury prevention target the hips and glutes. You can add these onto your normal strength session or complete them as a workout on their own.
Total Body Strength Training
Runners do not need long, intensive strength sessions. You can condition and strengthen most muscle groups in 30 minutes or less. Most of these workouts utilize only one piece of equipment (kettlebell, medicine ball, etc) or the very basic pieces of home gym equipment.
Equipment-Based Workouts for Runners
Functional Kettlebell Workouts for Runners
Quick Strength Workout for Long Distance Runners
Total Body Medicine Ball Workout
Indoor Workouts for Runners
30 Day Strength Training Plan for Runners
With all of these at-home strength workouts, you can stay consistent with your strength training – even if the gym is closed and other workout options are limited.
What’s your go-to at-home strength workout?