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Bodyweight Strength Training Exercises For When You’re Low On Time

Do you feel like you have no time to fit both cross-training and running into your training schedule? We hear you. Cross-training does not have to be an all-or-nothing undertaking. Below, I’m sharing a few of my favorite bodyweight exercises that you can add to the mix at the end of your run. Surprise: these aren’t planks! Feel free to mix and match exercises after your next run. Perform one set (10 to 15 reps) of each or do two sets of your favorites.

Related: 6-Move Strength Training Circuit For Runners Of All Levels

Walkouts (Inchworms)

Target: Core, abs

Fit Tip: Keeping legs straight (with knees soft), walk hands out to a plank position, then walk your hands back in.

Dips

Target: Triceps

Fit Tip: Keeping shoulders relaxed and down, bend elbows backwards. Try these using a bench or coffee table.

Push-ups

Target: Triceps, core, chest

Fit Tip: Starting in the plank position, lower your body up and down from your elbows.

Standing Cross-Crunches

Target: Abs

Fit Tip: Bring your right knee to your left elbow, then reverse.

Calf Raises

Target: Calves

Fit Tip: Rising up on your toes, drop your heels, keeping knees soft. Try doing these on a curb or on a stair.

Jackknives

Target: Core, abs

Fit Tip: Pull in and push out from the hips.

Bridges

Target: Glutes

Fit Tip: Keep your weight on your heels and lift your body up and down.

Related:

The Do’s And Don’ts Of Strength Training For Runners

12 Strength Training Moves For Runners

Ask The Coach: Strength Training Makes Me Too Sore To Run

Confessions of a Mother Runner

Confessions of a Mother Runner

I am Deborah of Confessions of a Mother Runner. I live in Northern Virginia with my husband and two teens. As a lifelong vegetarian, I've always been passionate about healthy living and fitness. Looking for partners in crime, I started my own chapter of Moms Run This Town, which has grown to more than 700 running moms. I've met so many incredible women who inspire me daily to keep moving forward and challenging myself. You can usually find me running with my mom squad and training for the next crazy adventure they have talked me into. The 10K race is my favorite distance and I love the challenge of triathlon races, as well. As a Girls on The Run Coach, nothing makes me happier than volunteering my time to work with elementary school girls. I like to think I am influencing the next generation of female runners and moms-to-be. Vegetarian cooking is one of my passions; you can find original "Meatless Monday" recipes on my blog each week. Readers can contact me on Twitter and Instagram and by visiting my blog, Confessions of a Mother Runner.