Strength Training

What are some examples of good body-weight strength exercises for runners?

By Dr. Sean Radford • 19th May 2025 (Updated 23rd May 2025)

The workout routine below focuses on building overall fitness and can be used as a basis to complement a running schedule. It's divided into several sections, starting with a warm-up, moving through core, lower body, and upper body strength exercises, incorporating plyometrics later on, and finishing with a cool-down.

Warm-up

Before starting the main exercises, spend 5 to 10 minutes on a full-body warm-up. This should include light cardio activities to get your heart rate up and dynamic stretches – specific movements that prepare your muscles for exercise. You should rest for about 30 seconds after the warm-up before moving to the next section.

Core Stability & Strength

This section targets your core muscles, which are essential for stability and overall body control.

Plank: Hold a plank position for 30 to 60 seconds for 3 sets, resting for 60 seconds between each set. To make it harder over time, try holding the plank for longer, lifting an arm or a leg, or performing the plank on an unstable surface if you have one.
Side Plank (each side): Perform the side plank on each side, holding for 20 to 45 seconds for 3 sets, with 60 seconds of rest between sets. To progress, increase the hold time, try dipping your hip towards the floor and back up, or lift your top leg.
Glute Bridge: Lie on your back with knees bent and feet flat, then lift your hips off the ground, squeezing your glutes at the top. Perform 3 sets of 12 to 15 repetitions, resting for 60 seconds between sets. To make it more challenging, focus on really squeezing your glutes at the peak of the movement, try doing it one leg at a time, or pause for 1 to 2 seconds at the top.
Bird-Dog (each side): On your hands and knees, extend one arm straight forward and the opposite leg straight back simultaneously, keeping your torso stable. Perform 3 sets of 10 to 12 slow, controlled repetitions on each side, resting for 60 seconds between sets. Focus on keeping your body still, fully extending your arm and leg, and holding that position for 1 to 2 seconds.

Lower Body Strength & Power

This section focuses on strengthening the muscles in your legs.

Bodyweight Squats: Stand with your feet shoulder-width apart and lower your hips as if sitting in a chair, ensuring your knees track over your toes and you go down to at least parallel to the floor or a comfortable depth. Do 3 sets of 10 to 15 repetitions, resting for 60 to 90 seconds between sets. To progress, try pausing at the bottom, performing jump squats (see later), or attempting assisted single-leg squats.
Reverse Lunges (each leg): Step backward with one leg and lower your hips until both knees are bent at about 90 degrees, keeping your front shin vertical and your torso upright. Perform 3 sets of 8 to 12 repetitions per leg, resting for 60 to 90 seconds between sets. To make it harder, try going deeper or adding a small hop (plyometric lunge, see later).
Calf Raises: Stand with your feet flat and rise up onto the balls of your feet, then lower back down with a full range of motion. Perform 3 sets of 15 to 20 repetitions, resting for 60 seconds between sets. To progress, try doing them one leg at a time.
Bodyweight Tibialis Raises: Lean backwards against a wall (feet about 50 cm from the wall), and with keeping your heels on the floor pull your toes up towards your shins, then control the movement as you lower them back down. Perform 3 sets of 15 to 20 repetitions, resting for 60 seconds between sets.

Upper Body & Full Body Integration

This exercise works your chest, shoulders, triceps, and core together.

Push-ups: Perform as many push-ups as you can with good form (As Many Reps As Possible, AMRAP), aiming for 8 to 15 repetitions, for 3 sets. Rest for 60 to 90 seconds between sets. If regular push-ups are too difficult, start on your knees or with your hands elevated. As you get stronger, progress to standard floor push-ups, then decline push-ups (feet elevated), or even clapping push-ups (a plyometric variation).

Plyometrics

These explosive exercises are introduced after you've built a solid base of strength training, usual after 4-6 weeks.

Double-Leg Hops (Pogo Jumps): Perform short, quick jumps, focusing on minimal time spent on the ground and a springy movement. Do 2 to 3 sets of 15 to 20 seconds or 10 to 15 repetitions, resting for 60 to 90 seconds between sets.
Squat Jumps: Perform a regular squat and then explosively jump upwards, landing softly and absorbing the impact through your legs. Do 2 to 3 sets of 8 to 10 repetitions, resting for 60 to 90 seconds between sets.

Cool-down

After your workout, spend 5 to 10 minutes on a full-body cool-down. This should involve light activity, like walking, followed by static stretches – holding stretches for a period of time. You should rest for about 30 seconds after the cool-down.

Remember that this routine is designed to be integrated with a running schedule, which likely means you'll perform these strength exercises on your non-running days. Always prioritise good form over the number of repetitions or the duration of holds to prevent injury. Listen to your body and adjust as needed.