The I’m-not-going-out-there Workout for Runners


I couldn’t resist posting this video. Hilarious and so relatable.

So maybe you’re a fair-weather runner and extreme weather conditions aren’t your thing, or maybe it’s so extreme it’s actually dangerous (blizzards, hurricanes, extreme heat, thunder and lightning…)

Or maybe you were so busy today that you couldn’t get out, and now it’s dark and you’re just not comfortable going out alone. Or there’s no one to watch your kids..or..or..or.. Whatever the reason, you’re missing a run, but you don’t have to let your training suffer.

Here’s an effective workout I’ve designed specifically for runners that doesn’t require you to leave the house or have any equipment. If your kids will leave you alone, you’ll be done in under 30 minutes 😉 Keep scrolling to the bottom for an image you can print for easy reference!

  1. Always start any workout with a few minutes of dynamic stretching. Dynamic implies movement, not to be confused with static stretching which is where you would hold and maintain a movement. This preps your body by increasing blood flow and muscle temperature. You don’t need to get fancy with this. Here are some examples:
    – An easy jog on the spot. Add some high knees and butt kicks.
    – Hip, knee and arm circles.
  2. Running Lunges- 3 sets of 15 reps
    Why I chose it: This is beneficial to runners because it targets the glutes, hamstrings and quads, stretches your hip flexors, and practices balance. It also gets your heart rate up so you get some of that cardio you’re missing out on.
    Variation: A Walking Lunge is the same movement with a step instead of a jump between each rep. This is a great pre-run dynamic stretch too.

  3. Bird Dogs- 2 sets of 15 on each side
    Why I chose it: So many benefits to this one, where to start! It strengthens all the little stabilizer muscles in your core and spine reducing lower back pain, preventing injury, and making your stride more powerful. It improves posture, improves balance, and strengthens shoulders and neck.

  4. Sumo Jump Squats- 3 sets of 15 reps
    Why I chose it: Squats may be the single most important strength exercise for runners. They’re very efficient at targeting the glutes and inner thighs, but also builds strength and stability in the knees, hamstrings and calves, and protects against common overuse injuries.
    Variation: Lose the jump for a lower impact exercise.

  5. Lying Leg Lifts- 3 sets of 20 reps
    Why I chose it: Leg lifts are a more effective exercise for targeting abs and obliques and hip flexors than traditional crunches (I’m actually not a fan of traditional crunches, but that’s a post for another day). They’re almost impossible to mess up because the form is very straight forward and uncomplicated.
    Variation: If you don’t have the strength to lift both legs, do single leg lifts.

  6. Plank Jacks- 1 minute
    Why I chose it: You’ve heard of planks being good for your core, and if you think that means six pack abs you think wrong. Core does not mean abs, but it does include your abs. In fact, it includes all the muscles in your mid-section– front, back and sides. A runner with weak core muscles is more susceptible to injuries, back pain, muscle fatigue, and lack of endurance. I chose to add plank jacks to this workout since we’ve missed our run on this hypothetical day and adding that plyometric jump gets our heart rate up and the juices flowing!
    Variation: Omit the “jack” and just hold the plank.

  7. Finish it off with some static stretching of your choice.

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