15 Minute Strength Workout for Runners

It’s easy for runners to slack off on strength training, especially in the middle of a training cycle for a big goal event. I get it, life’s busy and you only have so much time to work out, so if you’re a runner, you want to run, right?

Don’t forget, though, that strength training doesn’t need to be an all-out effort in the gym for an hour for it to be an effective part of your fitness routine. If you have 15 minutes to spare, get this done so you can enjoy the benefits of strength training for runners! You can even incorporate this workout into your next easy or recovery run – do a quick warm up, then this 15 minute strength workout, then back to your run. 

15 Minute Strength Workout for Runners. When you don’t have a lot of time for strength training exercise, sometimes squeezing in a short workout routine can make all the difference to keeping you strong and injury-free. Try this quick circuit during your run, in the gym, or even as an at-home workout. | fitness | running | marathon training | half marathon training | strength training routine |

15 Minute Strength Workout for Runners

Workout type: Bodyweight circuit

Equipment: None/optional

Sets and reps: 2 sets of 15 reps each. Do 1 set of each exercise, with no break in between, then repeat!

Time: 15 Minutes

As always, remember that while I am a certified personal trainer, I am not your personal trainer. Use your own knowledge of your ability and talk to your doctor or a fitness professional before beginning an exercise program. See my disclaimer here.

Lunges with a twist

This exercise is great for runners – you’re working the glutes, hamstrings and calves with the lunges, while also working on rotation and stabilization in your midsection. Our abs keep us upright and strong during running, so it’s important to keep them strong! Lunge forward and twist from the hips to the outside of your lunging leg, using your arms to create the momentum of the twist. Try to keep your shoulder blades squeezed back, your head up and turning with your spine in the direction of the twist. You can do these either as walking lunges, or as forward lunges in place.

15 Minute Strength Workout for Runners. When you don’t have a lot of time for strength training exercise, sometimes squeezing in a short workout routine can make all the difference to keeping you strong and injury-free. Try this quick circuit during your run, in the gym, or even as an at-home workout. | fitness | running | marathon training | half marathon training | strength training routine |

Squat Jumps

Running is a plyometric exercise, so it makes sense to add some plyo moves to your strength training, like squat jumps or box jumps.  For this move, get down into a squat with your hands clasped in front, then jump as high as you can spring. (You want to get your knees up higher than the photo below indicates, though…it’s hard to time these photos! 😉 ) Try to land lightly on your forefoot.

15 Minute Strength Workout for Runners. When you don’t have a lot of time for strength training exercise, sometimes squeezing in a short workout routine can make all the difference to keeping you strong and injury-free. Try this quick circuit during your run, in the gym, or even as an at-home workout. | fitness | running | marathon training | half marathon training | strength training routine |

Spidermans

I never know whether to say Spidermans or Spidermen for this exercise. It plagues me. In any event, I love this move for runners – it gives you abdominal stabilization in the plank position and some lovely mobility for the hips. Get into a hand plank, shoulders directly over your wrists, then step one foot out and up to your hand (or as close as you can get). Step back to plank, then repeat with the other leg.

15 Minute Strength Workout for Runners. When you don’t have a lot of time for strength training exercise, sometimes squeezing in a short workout routine can make all the difference to keeping you strong and injury-free. Try this quick circuit during your run, in the gym, or even as an at-home workout. | fitness | running | marathon training | half marathon training | strength training routine |

Single Leg Deadlift

My clients know this move as ‘Bird Dips’ because it reminds me of the little toy bird you clip onto the side of a glass to dip its beak in repeatedly. This is a gorgeous hip hinge movement which benefits runners because you’re working on your balance, on using one leg at a time and building strength through your hamstrings, glutes and lower back. From a standing position, extend one straight leg behind you as you reach forward with your arms until your body is parallel to the ground. Come back to stand tall and complete a set on one side before moving on to the other leg.

15 Minute Strength Workout for Runners. When you don’t have a lot of time for strength training exercise, sometimes squeezing in a short workout routine can make all the difference to keeping you strong and injury-free. Try this quick circuit during your run, in the gym, or even as an at-home workout. | fitness | running | marathon training | half marathon training | strength training routine |

Push Ups

Since running is a whole lot of lower body effort, it’s a good idea to add some upper body exercises into your strength training. Classic push ups can be done anywhere and are easily modified – try them elevated with hands on a bench, or from your knees if the toes position is too difficult for you. Keep a strong plank foundation while you lower to the ground, then return to the hand plank start.

15 Minute Strength Workout for Runners. When you don’t have a lot of time for strength training exercise, sometimes squeezing in a short workout routine can make all the difference to keeping you strong and injury-free. Try this quick circuit during your run, in the gym, or even as an at-home workout. | fitness | running | marathon training | half marathon training | strength training routine |

Plank

It’s just not a Carly workout without a plank thrown in. Do this after your push ups so your arms are fatigued and see if you can still hold a hand plank for a minute, just for fun! Remember, keep your glutes and quads strong and engaged, as well as contracting your abdominals.

15 Minute Strength Workout for Runners. When you don’t have a lot of time for strength training exercise, sometimes squeezing in a short workout routine can make all the difference to keeping you strong and injury-free. Try this quick circuit during your run, in the gym, or even as an at-home workout. | fitness | running | marathon training | half marathon training | strength training routine |

And yes, that is the spectacular Lake Champlain as my backdrop. I have to say, I do miss Prospect Park for running, but a water view like this one definitely goes a long way to making up for the loss of my old stomping (running) ground. There’s just something about being by water, you know?

Do you every break up your runs with a quick strength workout?

What’s your current favorite place to run?

Comments

  1. These are great. Quick exercises that require no equipment.
    lacey@fairytalesandfitness.com recently posted…Race week outfitsMy Profile

  2. Great routine. I like the idea of a strength workout I can do in a short amount of time. I’ve been given one that takes me about 50 mins if I do it properly and, I’m going to be honest, sometimes I skip it because it’s going to take so long or because I’m too tired. 15 minutes is much more doable.
    Char recently posted…The Crisis That Wasn’tMy Profile

    • Carly Pizzani says:

      I hear you! Give me an hour and I can totally get an amazing workout done, but it’s so rare I have an hour for working out these days.

  3. I love strength workouts. Sometimes I wonder if I don’t love them just as much as running itself! The truth is, love them or not, they really improve running and diminish injuries. Thanks for the great ideas!
    Julie @ HappinessSavouredHot recently posted…The Less is More Project: Week 47 – Home stretchMy Profile

  4. Lake Champlain sure does look prettier than the Prospect Park lake that’s for sure! Have we discussed how much I dislike squat jumps? But I know they are good for me. Thanks for this workout – I need new ideas!
    Christine @ Love, Life, Surf recently posted…Friday Round-Up: December DayzMy Profile

    • Carly Pizzani says:

      I like squat jumps but I always feel like an uncoordinated doofus doing them. But when has that ever stopped me?

Trackbacks

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