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    You are here: Home / Running Info / 5 No Equipment Exercises That Benefit Runners

    5 No Equipment Exercises That Benefit Runners

    Posted: Jul 31, 2016 Last Modified: Aug 2, 2016 by Carmy · This post may contain affiliate links. As an Amazon Associate and member of other affiliate programs, I earn from qualifying purchases.

    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.

    Lunges

    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.

    Planking

    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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    Reader Interactions

    Comments

    1. Abbey

      August 02, 2016 at 11:54 am

      Love these ideas! I’m
      A huge fan of planks and other ab exercises

      Reply
    2. enna

      August 02, 2016 at 2:58 pm

      Since I’ve incorporated those I’ve noticed my endurance to improve. Of all of them, I dislike the lunges the most. ;)

      Reply
    3. Susie @ SuzLyfe

      August 02, 2016 at 3:55 pm

      And clamshells!

      Reply
    4. glenneth

      August 02, 2016 at 4:43 pm

      squats are my all time favorite exercise! great list!

      Reply
    5. Chrissy @ Snacking in Sneakers

      August 02, 2016 at 5:09 pm

      I’m with you on the squats; those are definitely my fav body weight exercise for runners. Plus they help perk up the booty a bit, haha! :)

      Reply
    6. Tee

      August 02, 2016 at 6:46 pm

      Great list, these are also some of my favorite (planks tho, oh planks…) haha Squats are my absolute favorite!

      Reply
    7. Kimberly

      August 02, 2016 at 8:51 pm

      I love that they don’t require equipment so that you can do it post-run!

      Reply
    8. GiGi Eats

      August 02, 2016 at 9:12 pm

      The plank is one of the best moves ever! I love it and do it every day for about 3 – 5 minutes!

      Reply
    9. Christina

      August 03, 2016 at 10:23 am

      #6 yoga!!!

      Reply
    10. Angela @marathonsandmotivation.com

      August 03, 2016 at 5:14 pm

      This is such a great post!!! I will be traveling, so will definitely try these.

      Reply
    11. Matilda

      August 15, 2016 at 6:37 pm

      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.

      Reply

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