Home workout for runners

Don’t feel like running? Give this circuit a go instead

Sometimes, when you return home from work after a long commute, leaving the house for a run couldn’t seem less appealing. However, on those days you don’t feel like lacing up your trainers, you can easily get your fitness fix from home.

Here’s a simple circuit based around body-weight exercises that can be bashed out at home in just over 30 minutes. This circuit works your hamstrings, glutes, abdominals quads and triceps, providing an excellent strengthening workout to improve your running. Plus, a great cardio workout, it’s a brilliant calorie-burner too!

This is a circuit, so perform each exercise for one minute with 20 seconds rest in between. Try to repeat the circuit three times.

Diamond Press Up

Areas trained: Back of upper arm (triceps)

Why do it?

Tone your arms and improve your running arm swing.

Diamond Press Up

Technique:

■ Kneel on the floor.

■ Place your hands on the floor with your thumbs and index fingers touching.

■ Keep a straight line in your body between your shoulders, hips and knees.

■ Ensure that your hands are underneath your chest.

■ Lower your body as close as possible to the floor.

■ Push back up to the starting position.

Safety tip:

Don’t allow your back to arch during the movement.

Marching Bridge

Areas trained: Rear thighs, bottom, core (hamstrings, glutes, transversus abdominus)

Why do it?

Your leg muscles generate power. The stronger your muscles the faster you’ll be able to run and the easier hills will feel.

Marching Bridge

Technique:

■ Lie on your back with your legs bent, feet fl at on the floor.

■ Lift your hips off the floor to form a straight line between your knees, hips and shoulders.

■ Hold this position.

■ Lift your right leg so it forms a right angle at your hips.

■ Ensure that you keep your hips level.

■ Don’t drop your hips.

■ Place your right foot back on the floor.

■ Repeat with the left leg.

■ Alternate between left and right.

 Safety tip:

If you lose your balance when lifting your legs only lift your foot slightly on the floor and focus on pulling your belly button into your spine.

Cycling

Areas trained: Stomach and side muscles (rectus abdominus and obliques)

Why do it?

Your leg muscles generate power. The stronger your muscles the faster you’ll be able to run and the easier hills will feel.

Cycling

Technique:

■ Lie on your back with your knees at right angles.

■ Keep your hands next to your head.

■ Pull your belly button in but don’t hold your breath.

■ Cross your right elbow over to your left knee while extending the right leg.

■ Return to the centre position.

■ Repeat to the other side.

■ Alternate between left and right.

Safety tip:

Don’t allow your lower back to arch off the floor.

Squat Jumps

Areas trained: Thighs, bottom and cardiovascular fitness (quadriceps, hamstrings, glutes)

Why do it?

This will improve your fitness as well as build your explosive power, both of which will improve your ability to sprint at the end of a race.

Squat jumps

Technique:

■ Stand with your feet slightly wider than your hips.

■ Bend your knees and swing your arms backwards.

■ Jump up, using the forward swinging movement of your arms to help you get high.

■ Land with soft knees.

■ Keep your jump rate high.

Safety tip:

Keep your core muscles tight by making sure you brace your

Pike Shoulder Press

Areas trained: Shoulders (deltoids)

Why do it?

This is a great body weight exercise to improve your shoulder strength.

Pike Shoulder Press

Technique:

■ Kneel on all fours.

■ Place your hands directly underneath your shoulders.

■ Lift your bottom up and straighten your legs.

■ This is the starting position.

■ Bend your elbows and lower your head to the floor.

■ Straighten your arms.

Safety tip:

Don’t hold your breath. Don’t do this exercise if you have high blood pressure.

Moutain Climber

Areas trained: Arms, shoulders, hip flexors and core (triceps, deltoids, psoas, transversus abdominus)

Why do it?

This is a great exercise to strengthen your core as well as tone your upper body.

Moutain climber

Technique:

■ Kneel on all fours.

■ Lift your knees off the floor.

■ Bring your right knee in towards your right elbow.

■ Return your leg.

■ Bring your left knee in towards your left elbow.

■ Alternate between left and right.

Safety tip:

Keep your core muscles tight and don’t hold your breath.

Roundhouse Lunge

Areas trained: Thighs, bottom, core (quadriceps, hamstrings, transversus abdominus)

Why do it?

Multi directional exercises are a great way to target the muscle fibres which might not always get enough training.
Roundhouse lunge

Technique:

■ Stand with your feet comfortably apart.

■ Step forward with your right leg and bend both knees to perform a lunge.

■ Step back to the centre position, then step sideways with your right leg.

■ Bend your right knee and keep your left leg straight.

■ Step back again to the centre position.

■ Step backwards with your right leg and bend both knees to perform a lunge.

■ Change over to the left leg and perform a backwards lunge, side lunge and then forward lunge.

■ Repeat the six lunges. Aim to do as many as you can within your minute.

Safety tip:

Keep your upper body upright and core muscles tight.

Spotty Dog

Areas trained: Thighs and cardiovascular fitness (quadriceps, hamstrings)

Why do it?

Keeping your heart rate high during your workout will burn more calories.

Spotty Dog

Technique:

■ Stand with a split stance with your right leg in front and left arm above your head.

■ Jump up and change your arms and legs mid air.

■ Land with your left leg in front.

■ Alternate as fast as possible.

Safety tip:

Keep your knees soft and brace your stomach muscles.


Women's Running

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