{"id":3485,"date":"2023-05-10T13:39:27","date_gmt":"2023-05-10T06:39:27","guid":{"rendered":"https:\/\/loudhdtv.com\/beat-your-race-pace-with-bodyweight-strength-training-for-runners\/"},"modified":"2023-05-10T13:39:27","modified_gmt":"2023-05-10T06:39:27","slug":"beat-your-race-pace-with-bodyweight-strength-training-for-runners","status":"publish","type":"post","link":"https:\/\/loudhdtv.com\/?p=3485","title":{"rendered":"Beat Your Race Pace with Bodyweight Strength Training for Runners"},"content":{"rendered":"<p> <script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<\/p>\n<div>\n<p><span style=\"font-weight: 400;\">If you are a runner, adding resistance training to your routine is a great way to improve your performance.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Many runners shy away from weightlifting because they think it will make them too bulky, but that is not the case! In fact, adding bodyweight strength exercises for runners to your routine can actually help you become faster and more agile.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In this blog post, we will discuss the benefits of bodyweight exercises for runners, then provide a list of the best exercises. We will also include how to do each exercise and common mistakes people make when doing these exercises.<\/span><\/p>\n<h2><strong>Benefits of Bodyweight Exercises for Runners<\/strong><\/h2>\n<p><span style=\"font-weight: 400;\">While it\u2019s obvious that runners need to practice running and sprinting to get better at their chosen sport, the benefits of resistance training for runners might not be as obvious.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here are some of the most notable benefits of doing <\/span><a href=\"https:\/\/www.runtastic.com\/blog\/en\/total-body-training-how-muscle-growth-works\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">bodyweight exercises<\/span><\/a><span style=\"font-weight: 400;\"> for runners.\u00a0<\/span><\/p>\n<h3><strong>1. Stronger Running Muscles<\/strong><\/h3>\n<p><span style=\"font-weight: 400;\">For starters, bodyweight exercises help to strengthen the same muscles involved in running, especially the quadriceps, hamstrings, and glutes. Stronger muscles can mean better performance, helping you <\/span><a href=\"https:\/\/www.runtastic.com\/blog\/en\/the-5-most-common-training-mistakes-for-runners\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">become a better runner<\/span><\/a><span style=\"font-weight: 400;\"> overall.<\/span><sup><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/26694507\/\" target=\"_blank\" rel=\"noopener\">(1)<\/a> <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5889786\/\" target=\"_blank\" rel=\"noopener\">(2)<\/a><\/sup><\/p>\n<h3><strong>2. Improved Running Posture<\/strong><\/h3>\n<p><span style=\"font-weight: 400;\">Any long-time runner can tell you about the discomfort and muscle strain that comes from <\/span><a href=\"https:\/\/www.runtastic.com\/blog\/en\/long-distance-running-tips\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">running long distances<\/span><\/a><span style=\"font-weight: 400;\"> with the wrong posture. Bodyweight exercises help to strengthen the core and back muscles, which can help you maintain proper running posture.<\/span><sup><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4483447\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">(3)<\/span><\/a><span style=\"font-weight: 400;\">\u00a0<\/span><\/sup><\/p>\n<h3><strong>3. Eliminate (Or Significantly Reduce) Muscle Compensation Patterns<\/strong><\/h3>\n<p><span style=\"font-weight: 400;\">Your body is always looking for the easiest way to perform a task, and if your muscles aren\u2019t strong enough to do the job, they will start compensating. In the case of running, if your glutes are weak, you might be putting a lot of unnecessary stress on the lower back.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Bodyweight exercises help keep your muscles in balance, which can reduce the risk of injuries caused by muscle imbalances.\u00a0<\/span><\/p>\n<h3><strong>4. Lower Risk of Injury<\/strong><\/h3>\n<p><span style=\"font-weight: 400;\">Continuing with the point above, by correcting postural distortions and overcompensation issues, runners are less likely to experience sudden <\/span><a href=\"https:\/\/www.runtastic.com\/blog\/en\/sports-injuries\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">sports injuries<\/span><\/a><span style=\"font-weight: 400;\">.<\/span><sup><a href=\"https:\/\/bjsm.bmj.com\/content\/52\/24\/1557\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">(4)<\/span><\/a><\/sup><\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"alignnone size-full wp-image-549564 ewww_webp\" alt=\" \" width=\"1200\" height=\"800\" sizes=\"auto, (max-width: 1200px) 100vw, 1200px\" src-img=\"https:\/\/d2z0k43lzfi12d.cloudfront.net\/blog\/vcdn374\/wp-content\/uploads\/2023\/02\/533_BW-training-for-runners_bp-4.jpg\" src-webp=\"https:\/\/d2z0k43lzfi12d.cloudfront.net\/blog\/vcdn374\/wp-content\/uploads\/2023\/02\/533_BW-training-for-runners_bp-4.jpg.webp\" srcset-webp=\"https:\/\/d2z0k43lzfi12d.cloudfront.net\/blog\/vcdn374\/wp-content\/uploads\/2023\/02\/533_BW-training-for-runners_bp-4.jpg.webp 1200w, https:\/\/d2z0k43lzfi12d.cloudfront.net\/blog\/vcdn374\/wp-content\/uploads\/2023\/02\/533_BW-training-for-runners_bp-4-400x267.jpg 400w, https:\/\/d2z0k43lzfi12d.cloudfront.net\/blog\/vcdn374\/wp-content\/uploads\/2023\/02\/533_BW-training-for-runners_bp-4-1024x683.jpg.webp 1024w, https:\/\/d2z0k43lzfi12d.cloudfront.net\/blog\/vcdn374\/wp-content\/uploads\/2023\/02\/533_BW-training-for-runners_bp-4-768x512.jpg.webp 768w, https:\/\/d2z0k43lzfi12d.cloudfront.net\/blog\/vcdn374\/wp-content\/uploads\/2023\/02\/533_BW-training-for-runners_bp-4-272x182.jpg 272w\" srcset-img=\"https:\/\/d2z0k43lzfi12d.cloudfront.net\/blog\/vcdn374\/wp-content\/uploads\/2023\/02\/533_BW-training-for-runners_bp-4.jpg 1200w, https:\/\/d2z0k43lzfi12d.cloudfront.net\/blog\/vcdn374\/wp-content\/uploads\/2023\/02\/533_BW-training-for-runners_bp-4-400x267.jpg 400w, https:\/\/d2z0k43lzfi12d.cloudfront.net\/blog\/vcdn374\/wp-content\/uploads\/2023\/02\/533_BW-training-for-runners_bp-4-1024x683.jpg 1024w, https:\/\/d2z0k43lzfi12d.cloudfront.net\/blog\/vcdn374\/wp-content\/uploads\/2023\/02\/533_BW-training-for-runners_bp-4-768x512.jpg 768w, https:\/\/d2z0k43lzfi12d.cloudfront.net\/blog\/vcdn374\/wp-content\/uploads\/2023\/02\/533_BW-training-for-runners_bp-4-272x182.jpg 272w\" data-eio=\"j\"\/><noscript><img decoding=\"async\" loading=\"lazy\" class=\"alignnone size-full wp-image-549564\" src=\"https:\/\/d2z0k43lzfi12d.cloudfront.net\/blog\/vcdn374\/wp-content\/uploads\/2023\/02\/533_BW-training-for-runners_bp-4.jpg\" alt=\" \" width=\"1200\" height=\"800\" srcset=\"https:\/\/d2z0k43lzfi12d.cloudfront.net\/blog\/vcdn374\/wp-content\/uploads\/2023\/02\/533_BW-training-for-runners_bp-4.jpg 1200w, https:\/\/d2z0k43lzfi12d.cloudfront.net\/blog\/vcdn374\/wp-content\/uploads\/2023\/02\/533_BW-training-for-runners_bp-4-400x267.jpg 400w, https:\/\/d2z0k43lzfi12d.cloudfront.net\/blog\/vcdn374\/wp-content\/uploads\/2023\/02\/533_BW-training-for-runners_bp-4-1024x683.jpg 1024w, https:\/\/d2z0k43lzfi12d.cloudfront.net\/blog\/vcdn374\/wp-content\/uploads\/2023\/02\/533_BW-training-for-runners_bp-4-768x512.jpg 768w, https:\/\/d2z0k43lzfi12d.cloudfront.net\/blog\/vcdn374\/wp-content\/uploads\/2023\/02\/533_BW-training-for-runners_bp-4-272x182.jpg 272w\" sizes=\"auto, (max-width: 1200px) 100vw, 1200px\"\/><\/noscript><\/p>\n<h3><strong>5. Better Overall Biomechanics<\/strong><\/h3>\n<p><span style=\"font-weight: 400;\">Above all, one of the best reasons for runners to start strength training via bodyweight exercises is the vast improvement in overall biomechanics. In other words, your muscles will learn to fire together more effectively. This will assist with proper form and technique as well as overall performance.\u00a0<\/span><\/p>\n<h2><strong>Are Bodyweight Exercises Enough for Runners?<\/strong><\/h2>\n<p><span style=\"font-weight: 400;\">Yes, bodyweight exercises are enough for runners. Keep in mind that as a runner, your goal is to <\/span><a href=\"https:\/\/www.runtastic.com\/blog\/en\/strength-training-progam\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">build strength<\/span><\/a><span style=\"font-weight: 400;\"> and endurance in the muscles used most often when running.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">While weightlifting can also be very beneficial for runners, it\u2019s not a requirement. Bodyweight exercises can provide these benefits without having to lift weights or use any machines.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The catch is that it\u2019s recommended to focus on powerful movements that target all of the muscle groups, especially those used when running. By following a full-body workout of compound exercises, you will be able to get the muscular strength and endurance necessary for improved running performance.\u00a0\u00a0<\/span><\/p>\n<h2><strong>What Are the Best Bodyweight Exercises for Runners?<\/strong><\/h2>\n<p><span style=\"font-weight: 400;\">Now that we have discussed why bodyweight exercises are beneficial for runners let\u2019s go through some of the best bodyweight exercises for runners.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">After reviewing these exercises, you\u2019ll have a <\/span><a href=\"https:\/\/www.runtastic.com\/blog\/en\/10-minute-full-body-workout\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">full-body workout<\/span><\/a><span style=\"font-weight: 400;\"> to get you started right away!<\/span><\/p>\n<h3><strong>180 Jump Squats<\/strong><\/h3>\n<p><a href=\"https:\/\/www.youtube.com\/watch?v=40MAnlZbB_Q\">https:\/\/www.youtube.com\/watch?v=40MAnlZbB_Q<\/a><span data-mce-type=\"bookmark\" style=\"display: inline-block; width: 0px; overflow: hidden; line-height: 0;\" class=\"mce_SELRES_start\">\ufeff<\/span>&lt;span data-mce-type=\u201dbookmark\u201d style=\u201ddisplay: inline-block; width: 0px; overflow: hidden; line-height: 0;\u201d class=\u201dmce_SELRES_start\u201d&gt; &lt;\/span&gt;<\/iframe><\/p>\n<p>\u00a0<\/p>\n<p><strong>Muscles Worked:<\/strong><\/p>\n<p><strong>Sets and Reps:<\/strong><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Three sets of 10 to 15 reps<\/span><\/li>\n<\/ul>\n<p><strong>How to Perform 180 Jump Squats:<\/strong><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand with feet slightly wider than shoulder-width apart and toes pointing out.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start by sitting back into a half squat position, then quickly jump up as high as you can while spinning 180 degrees in the air.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Softly land back on your feet.<\/span><\/li>\n<\/ul>\n<h3><strong>Superman Pull<\/strong><\/h3>\n<p><a href=\"https:\/\/www.youtube.com\/watch?v=H1OI7b51gLA\">https:\/\/www.youtube.com\/watch?v=H1OI7b51gLA<\/a><span data-mce-type=\"bookmark\" style=\"display: inline-block; width: 0px; overflow: hidden; line-height: 0;\" class=\"mce_SELRES_start\">\ufeff<\/span>&lt;span data-mce-type=\u201dbookmark\u201d style=\u201ddisplay: inline-block; width: 0px; overflow: hidden; line-height: 0;\u201d class=\u201dmce_SELRES_start\u201d&gt; &lt;\/span&gt;<\/iframe><\/p>\n<p>\u00a0<\/p>\n<p><strong>Muscles Worked:<\/strong><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower back<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Upper back<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Glutes<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hamstrings<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Core<\/span><\/li>\n<\/ul>\n<p><strong>Sets and Reps:<\/strong><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Three sets of 15 to 20 reps<\/span><\/li>\n<\/ul>\n<p><strong>How to Perform:<\/strong><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start on your stomach with your arms straight out in front of you.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Engage your glutes and core as you slowly lift both legs and arms off the ground.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your feet raised above the ground as you pull your arms back like you\u2019re making the shape of a goalpost.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold this position for one to two seconds, then lower your arms and legs back down.\u00a0<\/span><\/li>\n<\/ul>\n<h3><strong>Single-Leg Deadlift<\/strong><\/h3>\n<p><a href=\"https:\/\/www.youtube.com\/watch?v=b_QX6r-y4U4\">https:\/\/www.youtube.com\/watch?v=b_QX6r-y4U4<\/a><span data-mce-type=\"bookmark\" style=\"display: inline-block; width: 0px; overflow: hidden; line-height: 0;\" class=\"mce_SELRES_start\">\ufeff<\/span>&lt;span data-mce-type=\u201dbookmark\u201d style=\u201ddisplay: inline-block; width: 0px; overflow: hidden; line-height: 0;\u201d class=\u201dmce_SELRES_start\u201d&gt; &lt;\/span&gt;<\/iframe><\/p>\n<p>\u00a0<\/p>\n<p><strong>Muscles Worked:<\/strong><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Glutes\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hamstrings\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower Back\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Core<\/span><\/li>\n<\/ul>\n<p><strong>Sets and Reps:<\/strong><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Three sets of 12 to 15 reps<\/span><\/li>\n<\/ul>\n<p><strong>How to Perform:<\/strong><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start standing with feet hip-width apart.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lift one leg behind you while hinging forward at the hips, and lower the torso towards the ground, keeping the back flat and arms outstretched.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower until your upper body is parallel to the ground or as far as you can while maintaining form.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pause for one second and drive through your heel to return to the starting position.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat with the opposite leg.<\/span><\/li>\n<\/ul>\n<h3><strong>Push-Ups<\/strong><\/h3>\n<p><a href=\"https:\/\/www.youtube.com\/watch?v=Uway3mQmMls\">https:\/\/www.youtube.com\/watch?v=Uway3mQmMls<\/a><span data-mce-type=\"bookmark\" style=\"display: inline-block; width: 0px; overflow: hidden; line-height: 0;\" class=\"mce_SELRES_start\">\ufeff<\/span>&lt;span data-mce-type=\u201dbookmark\u201d style=\u201ddisplay: inline-block; width: 0px; overflow: hidden; line-height: 0;\u201d class=\u201dmce_SELRES_start\u201d&gt; &lt;\/span&gt;<\/iframe><\/p>\n<p><strong>Muscles Worked:<\/strong><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Chest<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Front delts<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Triceps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Core<\/span><\/li>\n<\/ul>\n<p><strong>Sets and Reps:<\/strong><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Three sets of Failure Reps (as many as you can)<\/span><\/li>\n<\/ul>\n<p><strong>How to Perform:<\/strong><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Begin with hands placed slightly wider than shoulder-width apart on the ground, holding a plank position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep the legs behind you while ensuring your core is core activated.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower yourself by bending at the elbows, bringing your chest down towards the ground.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stop once the upper arms are parallel to the floor.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pause for one second, then push back up to the starting position. Make sure to keep your body in a straight line throughout the exercise.\u00a0<\/span><\/li>\n<\/ul>\n<h3><strong>Wall Handstand Kick Up<\/strong><\/h3>\n<p><a href=\"https:\/\/www.youtube.com\/watch?v=aD2Tq0F9r_M\">https:\/\/www.youtube.com\/watch?v=aD2Tq0F9r_M<\/a>&lt;span data-mce-type=\u201dbookmark\u201d style=\u201ddisplay: inline-block; width: 0px; overflow: hidden; line-height: 0;\u201d class=\u201dmce_SELRES_start\u201d&gt; &lt;\/span&gt;<\/iframe><\/p>\n<p><strong>Muscles Worked:<\/strong><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Shoulders<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Chest<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Back<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Core<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hamstrings<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Glutes<\/span><strong>\u00a0<\/strong><\/li>\n<\/ul>\n<p><strong>Sets and Reps:<\/strong><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Three sets of 6 to 12 reps (total)<\/span><\/li>\n<\/ul>\n<p><strong>How to Perform:<\/strong><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start by walking yourself up a wall with feet together and hands on the ground.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Once you find your balance by engaging the core, slowly kick one leg up and away from the wall.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pause in this position for one second, then lower the leg back down.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat on the other side.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Be careful as you walk yourself back down the wall.<\/span><\/li>\n<\/ul>\n<h3><strong>Bridge<\/strong><\/h3>\n<p><a href=\"https:\/\/www.youtube.com\/watch?v=GXJd909mChk\">https:\/\/www.youtube.com\/watch?v=GXJd909mChk<\/a>&lt;span data-mce-type=\u201dbookmark\u201d style=\u201ddisplay: inline-block; width: 0px; overflow: hidden; line-height: 0;\u201d class=\u201dmce_SELRES_start\u201d&gt; &lt;\/span&gt;<\/iframe><\/p>\n<p><strong>Muscles Worked:<\/strong><\/p>\n<p><strong>Sets and Reps:<\/strong><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Three sets of 12 to 20 reps<\/span><\/li>\n<\/ul>\n<p><strong>How to Perform:<\/strong><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start by lying on your back with your knees bent and feet flat on the ground.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Plant the feet hip-width apart, and press them into the ground to lift the hips up.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pause at the top of the position for one second, then slowly lower back down to start.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Make sure to keep your core engaged throughout the exercise.\u00a0<\/span><\/li>\n<\/ul>\n<h3><strong>Calf Raises<\/strong><\/h3>\n<p><a href=\"https:\/\/www.youtube.com\/watch?v=AqXB_8oI2uQ\">https:\/\/www.youtube.com\/watch?v=AqXB_8oI2uQ<\/a><span data-mce-type=\"bookmark\" style=\"display: inline-block; width: 0px; overflow: hidden; line-height: 0;\" class=\"mce_SELRES_start\">\ufeff<\/span>&lt;span data-mce-type=\u201dbookmark\u201d style=\u201ddisplay: inline-block; width: 0px; overflow: hidden; line-height: 0;\u201d class=\u201dmce_SELRES_start\u201d&gt; &lt;\/span&gt;<\/iframe><\/p>\n<p><strong>Muscles Worked:<\/strong><\/p>\n<p><strong>Sets and Reps:<\/strong><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Three sets of 20 to 30 reps<\/span><\/li>\n<\/ul>\n<p><strong>How to Perform:<\/strong><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start by standing with feet hip-width apart.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Raise yourself up onto the toes, then pause at the top of the movement, focusing on intensely contracting your calf muscles.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">After a moment or two, slowly lower your heels back down to the starting position and repeat for desired reps.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Make sure to keep your core engaged throughout this exercise.<\/span><\/li>\n<\/ul>\n<h3><strong>Beginner Burpees<\/strong><\/h3>\n<p><a href=\"https:\/\/www.youtube.com\/watch?v=dQ81S9ejsmc\">https:\/\/www.youtube.com\/watch?v=dQ81S9ejsmc<\/a><span data-mce-type=\"bookmark\" style=\"display: inline-block; width: 0px; overflow: hidden; line-height: 0;\" class=\"mce_SELRES_start\">\ufeff<\/span>&lt;span data-mce-type=\u201dbookmark\u201d style=\u201ddisplay: inline-block; width: 0px; overflow: hidden; line-height: 0;\u201d class=\u201dmce_SELRES_start\u201d&gt; &lt;\/span&gt;<\/iframe><\/p>\n<p>\u00a0<\/p>\n<p><strong>Muscles Worked:<\/strong><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Quadriceps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hamstrings<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Calves<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Core<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Chest<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Shoulders<\/span><\/li>\n<\/ul>\n<p><strong>Sets and Reps:<\/strong><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Three sets of Failure Reps (do as many as you can)<\/span><\/li>\n<\/ul>\n<p><strong>How to Perform:<\/strong><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Before you begin, make sure you are standing up straight, and your feet are in a hip-width stance.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bend your knees as you squat down toward the ground.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place your hands on the ground in front of you.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Carefully step both of your feet back one at a time into a high plank position, then step them back in towards your hands.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand up and return to the starting position.<\/span><\/li>\n<\/ul>\n<h2><strong>Bodyweight Exercises for Runners: Full Workout Program<\/strong><\/h2>\n<p><span style=\"font-weight: 400;\">Now that you know the benefits of bodyweight exercises for runners and some of the best exercises to include in your routine, you can start incorporating them into your running regimen.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">These exercises are a great start, but are you looking for a complete bodyweight exercise program, one that is custom-built for runners?\u00a0<\/span><span style=\"font-weight: 400;\">We can help!<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Our <\/span><a href=\"https:\/\/www.runtastic.com\/training-plans\/body-transformation\/4-runners?&amp;instant_redirect=true&amp;utm_campaign=blog_download&amp;utm_content=in_text&amp;utm_medium=blog&amp;utm_source=runtastic&amp;ut=$uidt$\"><span style=\"font-weight: 400;\">Running Strong training plan in the adidas Training app <\/span><\/a><span style=\"font-weight: 400;\">is built for runners by runners. This comprehensive program is a favorite and one that can help strengthen and tone your muscles, improve posture, reduce the risk of injury, and even enhance your performance.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Check out<\/span><a href=\"https:\/\/www.runtastic.com\/training-plans\/body-transformation\/4-runners?&amp;instant_redirect=true&amp;utm_campaign=blog_download&amp;utm_content=in_text&amp;utm_medium=blog&amp;utm_source=runtastic&amp;ut=$uidt$\"><span style=\"font-weight: 400;\"> Running Strong in the adidas Training app<\/span><\/a><span style=\"font-weight: 400;\"> today!<\/span><\/p>\n<div class=\"rt-quote\">\n<p class=\"rt-quote__headline\">Remember:<\/p>\n<p>It\u2019s important to always warm up and stretch before attempting any of these exercises, as well as consult a doctor if you have any pre-existing conditions.<\/p>\n<p>Most importantly: keep practicing, stay safe, and have fun!<\/p>\n<\/div>\n<p>\u00a0<\/p>\n<\/div>\n<p><script type=\"opt-in\" data-type=\"text\/javascript\" data-name=\"marketing\">if(!isRussia){\n            \/\/check Cookie Opt out and User consent\n            if(!run_getCookie(\"tp-opt-out\")){\n                !function(f,b,e,v,n,t,s){if(f.fbq)return;n=f.fbq=function(){n.callMethod?\n                n.callMethod.apply(n,arguments):n.queue.push(arguments)};if(!f._fbq)f._fbq=n;\n                n.push=n;n.loaded=!0;n.version='2.0';n.queue=[];t=b.createElement(e);t.async=!0;\n                t.src=v;s=b.getElementsByTagName(e)[0];s.parentNode.insertBefore(t,s)}(window,\n                document,'script','https:\/\/connect.facebook.net\/en_US\/fbevents.js');\n                fbq('init', '1594940627485550'); \/\/ Insert your pixel ID here.\n                fbq('track', 'ViewContent');\n            }\n        }<\/script><br \/>\n<br \/><div data-type=\"_mgwidget\" data-widget-id=\"1675549\">\r\n<\/div>\r\n<script>(function(w,q){w[q]=w[q]||[];w[q].push([\"_mgc.load\"])})(window,\"_mgq\");\r\n<\/script>\r\n<\/p>\n","protected":false},"excerpt":{"rendered":"<p>If you are a runner, adding resistance training to your routine is a great way to improve your performance.\u00a0 Many runners shy away from weightlifting because they think it will make them too bulky, but that is not the case! In fact, adding bodyweight strength exercises for runners to your routine can actually help you &hellip;<\/p>\n","protected":false},"author":3,"featured_media":3494,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5],"tags":[],"class_list":["post-3485","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fitness"],"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/3485","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=3485"}],"version-history":[{"count":0,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/3485\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/media\/3494"}],"wp:attachment":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=3485"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=3485"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=3485"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}