As a runner, you might think that running is the only thing that you need to do. However, you are very wrong. In order to be a good overall runner, you need to focus on strengthening your body. In our current times, when running outside is not as easy as before, this is more important than ever. With that in mind, check out this home workout plan for runners. Perhaps you can include some of these exercises into your cross training regime.
Posture
One of the most important things to cross train in your home workout plan as a runner is your posture. With proper posture, not only will it make your running easier and help you improve, it will also help prevent unwanted injuries due to bad biomechanics.
Push-Ups
Benefits
Push-ups are a great exercise for runners to help strengthen the chest, shoulders, and arms. All of these are important for improving your running posture and arm drive.[1]Red Bull – 10 strength exercises to improve your running
Recommended Sets & Reps: 2 sets x 10 reps
Dumbbell Row
Benefits
Dumbbell rows are a great exercise to work the upper back. This helps balance any strength training exercises you do for your chest which helps promote a better posture when running.[2]Red Bull – 10 strength exercises to improve your running
Recommended Sets & Reps: 2 sets x 10 reps (per side)
Tricep Dips
Benefits
Tricep dips help work your arms and shoulders. Similar to the previous exercises, this helps promote good running posture.[3]Red Bull – 10 strength exercises to improve your running
Recommended Sets & Reps: 2 sets x 12 reps
Planks
Benefits
Planks are a great exericise for your posture not only because they work your shoulders, back, and abs, but also because you don’t need any equipment to do them! By working on your upper body and core muscles, you help promote better posture which is very important when running, even more so when you get tired and your form starts to break down.
[4]Runner’s World – The 6 Most Effective Core Exercises for Distance Athletes
Recommended Sets & Reps: 1 to 2 minutes
Legs
It might seem counterintuitive, but one of the most important body parts to focus on for your at home workout plan workouts is your legs. While running does work your legs heavily, it doesn’t work them evenly. Over time, this can cause major imbalances. In order to avoid injury and to help improve your overall running form, it is important to include some leg exercises in your cross training regime.
Lateral Banded Walk
Benefits
One of the areas that often gets overlooked in running is the hip and glute area. Lateral banded walks is a great way to activate this muscle area in order to avoid the dreaded feeling of “dead butt”.[5]Runner’s World – The full-body resistance band workout you can do in your living room
Recommended Sets & Reps: 2 to 3 sets x 15 reps (for each leg)
Calf Raise
Benefits
Working the calf muscles is good for overall protection of the lower leg. If your calves are too weak, you put unnecessary and painful stress of the Achilles and shins.[6]How Stuff Works – How Leg Workouts for Runners Work
Recommended Sets & Reps: 2 to 3 sets x 15 reps
Squat
Benefits
The simple squat is one of the best cross training workout for runners. It allows you to activate and strengthen a variety of muscles in the lower body such as you quadriceps, hamstrings, glutes, calves, and core.
In addition, strong legs help you build the stabilizing muscles around your knee to help absorb impact so that you don’t get as easily fatigued and possibly hurt this important joint.[7]Kymira Sport – 5 Leg Exercises Every Runner Should Be Doing in The Gym
Recommended Sets & Reps: 2 to 3 set x 5 to 7 reps
Deadlift
Benefits
While deadlifts sound scary for many runners due to the fact that they fear getting hurt. This is only true if you have poor form and start adding too much weight too quickly.
With the proper form and gradual increase in weight, the deadlift can provide a big benefit to your running as it focuses on the hamstrings, glutes, and back. All of these muscles help promote better posture when running, especially as fatigue starts to set in.[8]Kymira Sport – 5 Leg Exercises Every Runner Should Be Doing in The Gym
Recommended Sets & Reps: 2 to 3 set x 5 to 7 reps
Cardio
While running is a great form of cardio, sometimes, you don’t have enough time to go out side for a run or the weather isn’t cooperating. This doesn’t mean that you have to skip your cardio all together. In fact, there are a lot of options for an at home cross training regime that are sure to leave you out of breath!
Jump Rope
Benefits
Jump rope is one of the most effective and simple cardio cross training workout for runners. Not only does it work on building your stamina, it also helps you improve your footwork and technique. This is because you are focusing on keeping your feet on the ground for the least amount of time as possible.[9]Runner’s Tribe – Five Top Cardio Workouts for Runners
Recommended Sets & Reps: depends on your running goals. Try and mimic the pace and interval times of a running workout.
Stair Exercise
Benefits
Running or climbing stairs is a great cardio cross training exercise. One of the great benefits is that it can be done almost anywhere. In addition, when compared to running, it is easier on the joints, reducing the risk of injury.[10]Runner’s Tribe – Five Top Cardio Workouts for Runners
Recommended Sets & Reps: similar to jump rope, this exercise depends on your running goals. Try and mimic the pace and interval times of a running workout.
Elliptical Trainer
Benefits
If you have an elliptical trainer, it is a great way to get in your cardio workout when you can’t get a run in. It simulates both running and climbing stairs. At the same time, it produces much less stress on your joints.[11]Runner’s Tribe – Five Top Cardio Workouts for Runners
Recommended Sets & Reps: similar to the previous two exercises, this exercise depends on your running goals. Try and mimic the pace and interval times of a running workout.
Parting Words
While there is no substitute for running to get you better at running, it doesn’t mean that you shouldn’t be supplementing your training with some great home workout plan exercises. Not only will they help keep you in shape when you don’t have the chance to go out for a run, they will also help strengthen the common weakness that come from running. In the long run, this will help keep your body much healthier and ready to run longer.
References