Using Weight and Gravity, 7 Exercises to Train Runners' Whole Body

Although runners need to regularly perform strength training, not everyone can stick to going to the gym. In fact, you can also do strength training at home anytime and without much equipment.The following 7 exercises can be done at home.

1Walking Lunges with Knee Raises

Target Muscles: Gluteus Maximus, Quadriceps

Stand with your feet together, then raise your left leg, bringing your thigh parallel to the ground, your shin vertical to the ground. Then lower your left foot back to the ground, bending your right leg until your left thigh is parallel to the ground.

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Return to the original standing position, exchanging legs. 15 reps per leg.

2Reverse Butterfly Kick

Target Muscles: Gluteus Maximus, Hamstrings

Lie on your stomach with your head resting on your arms, tighten your glutes, and lift your legs off the ground, with your thighs in contact with the ground. First raise one leg until your thigh is also off the ground. Then switch to the other leg to practice. 25 reps per leg.

3Downward Dog Push-ups

Target Muscles:

Back, Triceps, Biceps, Core

Assume the downward dog pose, with your feet and hands in contact with the ground, with your hips at the highest point. Then bend your elbows, lowering your head and chest down, and then return to the original position. Do 40 continuously.

4Plank Leg RaisesTarget Muscles:

Core, Glutes, Quadriceps, Hamstrings

Assume the plank pose with your forearms supporting your body, with your elbows below your shoulders, and your body in a straight line. Tighten your core muscles, raise your right foot in the air for 1 second, then switch to the left foot. 15 reps per leg.

5Running Up and Down Stairs

Target Muscles:

Glutes

Stand in front of a staircase, place your left foot on the step, use your left foot to lift the other parts of your body up, at this time only your left foot touches the step, your right leg goes up and bends 90°.

Return to the original position, exchange legs to perform. 25 reps per leg.6Side Leg Kicks

Target Muscles:

Glutes, Obliques

Stand with your feet shoulder-width apart, hold your hands in front of your chest, lower your body into a squat position. Then extend your legs, kicking your left leg out to the side, then return to the squat position. 15 reps per leg.7Box Jumps

Target Muscles: