Strength Training for Runners: Best Bodyweight Exercises for Running

[@DoctorNicole]

Love that you include strength training as a runner! As a physical therapist -these definitely get my stamp of approval! Also love that you do these without shoes-extra benefits there for sure!

[@runningwithjane]

I really appreciate that, Nicole! I didn't even think about the no shoe thing...I always do my strength training at home without shoes, so glad to know it's good for me!

[@jeroen7191]

Thank you for these balanced exercises ! I have started running for 3 weeks now and am able to do around 8-10k runs. But ive always had flexible joints and knee problems. Now that i did your first exercise i noticed only how unstable my balance is so i will include it now before i get injured!

[@runningwithjane]

Oh I'm so happy to hear they are helping! Another great way to work on balance is with a Bosu ball. But if just being on one leg is challenging enough, that's an excellent place to start. Consistency will be the key with getting those knee issues to stay away for good.

[@abhijitsingh734]

3 sets of 15-20 reps Single leg deadlift Sumo squats Pushups Calf raises Lunges

[@Runnerrwe]

Good video. I think push up is very important. I will try one leg deadlifts. That is new to me. Thanks

[@runningwithjane]

Thanks for watching! Push-ups for the win and let me know what you think of the single-leg deadlifts.

[@Debbiespence-d9m]

This is a great video Jane I wish I’d found it sooner - got a horrible injury and not run for 16 weeks 😢. These are the exercises my physio has me doing now to help strengthen my legs, core - whole body in general! Thank you xx

[@runningwithjane]

I'm so sorry to hear, but you'll be stronger for it. And I think most endurance runners go through a wake-up call injury at some point, unfortunately. Hindsight is always 20-20... Wishing you a full recovery very soon so you can get back out running soon.

[@Debbiespence-d9m]

@@runningwithjane thank you Jane and keep these videos coming I love them 👍x

[@ozogula64]

Awesome!!!

[@runningwithjane]

Glad it's helpful!

[@DevRunner]

Solid advice and great exercises! Single leg stuff is so difficult for me, but I'm determined! Thanks for this one!

[@runningwithjane]

Requires so much concentration and balance...the more we do it the easier it will become, right?!? Thanks for watching!

[@ravenbooth10]

This was great and helpful! Thank you!!

[@runningwithjane]

You're welcome, Raven!

[@NaturallyKarli]

I've been waiting a long time for this video! Thanks, Jane. You look amazing!

[@runningwithjane]

Aw thanks, Karli! Glad to hear this is content you find useful!

[@IRunThings]

Great video. These are some of my go to exercise

[@runningwithjane]

Thanks Suzie! There are just so many options it can be so overwhelming that you end up doing none of them...that was certainly me for a long time! Glad you like the five I presented, too!

[@kaleighzep6213]

Thankyou! Will give this a try today. I'm on my second week of 'Couch to 10K' and was unsure what 'cross training' really means so I'm focusing on strength, flexibility and balance I think. I also don't have access to much weight equipment.

[@runningwithjane]

Bodyweight is a great place to start. Resistance bands are super helpful too and low barrier to entry in terms of space and cost. Best of luck as you train for your 10k!

[@jessicabulger5502]

simple and effective!!!

[@runningwithjane]

So glad you found it helpful! Here's a full program if you're interested: kzbin.info/www/bejne/gl66aXWNYtOIZtU

[@MrShanebizzle]

Jane, you added in here that the single-leg deadlines are "fun."........ : ) Thanks Jane!

[@runningwithjane]

LOL I didn't believe you, so I had to go back and check..."And these are a lot of fun..." OK I said it and I'm sticking to it. 😆

[@vikramverma4147]

Jane, loved your video. Kindly advise what should be the rep range and how many times one should do this in a week... Thanks...

[@runningwithjane]

Hi there! I definitely need to just do a follow-along video that goes with this. But in the meantime, I recommend working up to 12-15 reps of each exercise for 3 sets. But if you're just starting out you may only want to do 1 or 2 sets. Otherwise if these exercises are really new to you, you might get sore. Hope that helps!

[@ashthekool7]

These strength training videos are very helpful, thanks for sharing, Jane. I am about 10 days away from my marathon; when is a good time to stop doing strength training especially before a race?

[@runningwithjane]

You're so welcome! So I would move to just mobility type work and stretching (nothing new) the week of the race. You can taper off the weight a bit before that, but if it's exercises/weight you're comfortable with, you should be good up until a week out.

[@TheOldUltraRunner]

Enjoyed the video! Very good demonstrations.

[@runningwithjane]

Thanks Jay!

[@dwhorses4261]

Very helpful thank you I definitely need to do more strength training

[@runningwithjane]

You're welcome! Couple more strength videos you might find helpful: kzbin.info/www/bejne/n6PVXqB-rdusnNE and kzbin.info/www/bejne/hZnCfnyMpZl_iNk

[@dwhorses4261]

@@runningwithjane thank you 😊

[@allanmetsar123]

level of overall training and balance needed for some of the exercises is on par with the control needed for complex-movement weight lifting

[@runningwithjane]

Hi! Not sure what you mean?

[@jmjtheselftrainer.973]

These good tips for me because I am a runner.

[@runningwithjane]

Hey thanks for watching and I'm so happy to hear you'll be able to use them to enhance your running training!

[@jmjtheselftrainer.973]

@@runningwithjane Yes! Thanks again! Stay connected.

[@krupali-gallery]

Great excercise

[@runningwithjane]

Thank you for watching!

[@TheDeterminedRunner]

Great exercises Jane, it's so important for us runners to work on our strength, I'm just heading out to do my daily exercises, I'll include some of yours 👍🏃

[@runningwithjane]

Glad to hear it, Martin! Thanks for watching and appreciate the kind feedback!

[@largeeddie]

Great video and those are excellent recommendations! Is there some time when you like to do these? Before a run, after a run, first thing in the morning, last thing at night, ...? I know when I tend to but I can think of pros and cons for each.

[@runningwithjane]

Hey Eddie - great question and glad you asked! I always recommend to my athletes to do strength training on speedwork or a medium long run day to keep "hard days hard." And in that case, you'd want to do your strength training sometime AFTER your run. If you're not running 5+ days/week you can be a bit more flexible. In which case, I would just say don't do it on any of your recovery run days...it could easily be done on a cross-training day. I can't personally do anything in the evening haha, so I do mine in the morning or midday. There's certainly not a perfect science, but this is what I'd recommend. With these particular bodyweight exercises, you don't have to worry as much about overdoing it as you would a full-on strength session with weights. Hope that helps and happy running!

[@largeeddie]

@@runningwithjane Thanks for the thoughtful and detailed replay! I really like the recommendation to make the hard days hard. Btw, I'm one of those weirdos who feels better as the day goes on, so six hours or so after a run is a good time for me--when my heart rate's gone down and I'm no longer sweating buckets but before real tightness sets in. As far as not overdoing it, muscle soreness is always an issue for me as an older runner. (Just you wait!) I also have a good deal more bodyweight to deal with although our strength routines are pretty similar, but I can report that I do have to be careful. And if I may suggest, a chin-up bar has been a great complement to push-ups for the upper body for me. Best regards and thanks again for taking the time to answer my question!

[@runningwithjane]

@@largeeddie we had to take our pull-up bar down when we finished our basement and I was so bummed! I need to get a new one because I agree that chin-ups/pull-ups are a fantastic exercise!

[@largeeddie]

@@runningwithjane Oh no! I hope you get a new one soon.

[@lombardi3g]

Fantastic! - except for the closing that shows a runner with a mask (was that on purpose?)

[@runningwithjane]

Not sure what the closing is, but this video was made in 2021 and I did have footage from a couple of races I did in 2021 where masks were required at the start. Hope the strength training session is helpful for you!

[@lombardi3g]

@@runningwithjane the 5 exercises fit very well into my easy days and I love the routine - and I can feel in my calves that Jumping Jacks can supply the right dose of calf work for an easy day - never would have discovered that on my own. Sorry about the mask comment, it's just that even today (June 2024) I see single runners wearing them - maybe for hay fever? Some do it, I've gathered, bc we have lost our sense of normal and reasonable and it is very discouraging and at times I just can't stand it.

[@WorldT]

Been watching your channel. Amazing videos BTW. I am masters age group runner. mid 40s; I feel I am at that moment i feel that weight baring exercises are needed. More less i want to prevent injury. Also improve the strength to improve my half marathon times and eventually do a marathon. Do you think just doing body weight exercises be quite effective in this goal (as you showed in this video) Vs me having to get a gym membership and actually use weights and weight machines again. Thanks for all your work.

[@runningwithjane]

Thank you so much for your support of my channel! So doing these bodyweight exercises consistently is a great start. I would probably also add on an extra glute exercise and a couple core exercises and that makes for a pretty solid injury prevention plan. I would recommend adding free weights to these exercises as they get easier for you to do. But no, you certainly don't need a gym membership.

[@mohammedanfalshaikh5696]

mam can we do bodyweight exercises like push up and squat lunges after daily running? please advise

[@runningwithjane]

As long as you work up to the reps, sets, weight you can handle doing this 3-4 times per week should not be a problem! Soreness the first week or 2 is normal, but after that you shouldn't always be sore if you're adding in weight the right way. I wouldn't recommend doing this everyday, though.

[@nppk1529]

I feel burning sensation in front side of ankle on my feet. I run daily 6.5 - 7 kms at a stretch. Please suggest me something.

[@runningwithjane]

Hi there! My number one advice is to seek out help from a physical therapist/doctor if you plan to keep running through this. If you went from doing no running to running daily - even in short bouts, you're likely suffering from some overuse. Pull back/rest and see if that helps.

[@jumpmanmatthew]

Do you do strength training after a run? Or on the days you rest from running? Also do you do static stretching after strength training?

[@runningwithjane]

Hey there! I typically do my strength training later in the day whereas I usually complete my runs first thing in the morning. I definitely do a bit of stretching in conjunction with my strength training...honestly just whatever feels good if something is particularly tight.

[@michelewheldon6105]

I'd rather do the back lunge since it's nice for the knees. Just quit RAGNAR after 4 years.

[@runningwithjane]

Back lunges can also be great! Why did you quit Ragnar?

[@blazinfn8056]

1:50 3:00 3:53 6:10 6:56

[@runningwithjane]

Oooh chapters - thanks for doing that!!

[@michelewheldon6105]

Hello sister RAGNARIAN

[@runningwithjane]

Hey thanks for noticing! Which Ragnar(s) have you done??! I did Snowmass Trail in 2021.

[@abhijitsingh734]

3 sets of 15-20 reps Single leg deadlift Sumo squats Pushups Calf raises Lunges