Running Info

5 No Equipment Exercises That Benefit Runners

Let’s face it, there’s a great sense of accomplishment that comes after a long run knowing that your body went through some excruciating task and you might have reached a personal goal or just feel healthy overall. However, sometimes life gets in the way, or the weather and you just cannot get that run which you’ve been looking for. A hectic schedule can prevent you from getting a great workout outdoors, however there are great exercises indoors that may give you a solid workout. You may live in a studio and think that a thunderstorm is ruining your chance at a decent workout, however these are some great home exercises that will keep you healthy and active.

Bodyweight Squats

Squats are very popular and they benefit runners greatly because they increase flexibility, strengthen the hips and naturally correct your posture. Squats can be done anywhere, including at the office and all it involves is bending your knees and lowering your body as far as possible. It’s an exercise that is great for when those summer thunderstorms ruin your chance at going for a run.

Hip Raises

Strong hips are integral to great running performances therefore when exercising, always try workouts that benefit the hips. Hip raises is another exercise which does not require any equipment and can be done virtually anywhere. Simply lay on your back and raise your hips until your body is straight and directly over your shoulders. This exercise over time will strengthen your core and hips, giving you the running performance you have been waiting for.


Strengthening your lower body is another requirement for runners who want to continue meeting goals and having great performances, therefore lunges are a great workout for the home. They will strengthen your feet, legs, and hips and this exercise will also improve your Yoga poses.

Air Cycling

Simply lay on your back and start pedaling as if you were riding a bike. It sounds simple and it really is; it will also give you a fantastic workout. It’s important to make sure that your back is straight and stable during this workout as it highly benefits the legs, core, and back.


A few years ago, this viral phenomenon was an exercise that just about everyone was doing and it’s extremely beneficial for runners. Planking is essentially holding still in a push-up position, with all the weight on your forearms which should be straight with the shoulders. This isometric exercise will strengthen your back, relieve pressure from your spine, and strengthen the upper body.

QOTD: What is your favourite body weight exercise?


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This guest post was brought to you by HealthMax Physiotherapy Clinics. If you need help increasing your movement, function or working on your stretching, be sure to look them up!

DISCLAIMER: this is not a paid for or sponsored post.

12 thoughts on “5 No Equipment Exercises That Benefit Runners

  1. Pingback: Monday Announcements: 8.8.16

  2. Before I started my last running plan I was doing p90x3. One of the workouts in there is called dynamics. It’s like a cross of pilates, yoga and stretching, but all in a dynamic way.
    I have seen a marked improvement in my performance with continuing with this workout.
    Esp when I do the hip raises, and side plank. When I started I was stiff and didn’t have a lot of mobility. Now I’m stronger and it’s helped incredibly. So I’m continuing to do it.

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