There are plenty of people making the most of the opportunity to run more at the moment. Despite the lack of access to the gym and equipment, now is a great time to start completing exercises that will help you with your running.
Below are five of my favourite exercises for runners that don’t require space or equipment. These bodyweight exercises will help you to develop muscular strength and endurance. The exercises performed on one leg will also help you to improve your balance.
You can make these exercises harder by increasing the numbers of reps, sets or hold time. Make sure you only change one variable at a time.
I hope you enjoy these exercises and I look forward to seeing you out running in the open air soon!
Author: Andrew Apolloni
1. Single leg calf raises
Single leg calf raises target the gastrocnemius and soleus muscles, better known as the calf, which is arguably the most important muscle group for running. Not only do strong calf muscles protect the leg and foot from injury, but they also provide you with the majority of your forward propulsion.
The straight leg calf raise targets the gastrocnemius (Image 1A and 1B) and bent leg calf raise targets the soleus (Image 2A and 2B).
Standing on one leg, slowly rise onto your toes (2 seconds), hold at the top for 1 second and then slowly lower to the ground (2 seconds). Try to complete 3-5 sets of up to 15 reps on each side for both exercises. Rest for 60-90 seconds between sets.
Image 1A
Start and end position - Single leg calf raise with leg straight
Image 1B
High point position - Single leg calf raise with leg straight
Image 2A
Start and end position - Single leg calf raise with leg bent
Image 2B
High point position - Single leg calf raise with leg bent
2. Single leg bridges
Single leg bridges target the gluteals and hamstrings. Like the calf, these muscle groups play an important role in providing stability and enabling you to propel forward when running.
Beginners
Set yourself up as shown in Image 3A. Slowly lift your hips off the ground so that you end up replicating the position shown in Image 3B. Try to hold this position for 30 seconds and then slowly lower to the ground. Complete 3-5 sets on each side with a 60-90 rest between sets.
Advanced
Set yourself up as shown in Image 3A. Slowly lift your hips off the ground so that you end up replicating the position shown in Image 3B. Hold at the top for 1 second and then slowly lower to the ground. Try to keep your hips level throughout the movement. Complete 3-5 sets of up to 15 reps on each side with a 60-90 rest between sets.
You can target the hamstrings more by moving the supporting leg further away from your body.
Image 3A
Start and end position - Single leg bridge
Image 3B
High point position - Single leg bridge
3. Single leg squats
Single leg squats are a great way to target the gluteals, quadriceps, hamstrings and calf muscles.
Below are two different ways that you can complete this exercise. Pick an option and set yourself up as shown in Image 4A or 5A. Slowly lower your body to the ground by bending your knee so that you end up replicating the position shown in Image 4B or 5B. Slowly lift your body to the start position by straightening your leg.
Complete 3-5 sets of up to 15 reps on each side with a 60-90 rest between sets.
You will probably feel different muscles working more depending on the position of your unsupported leg.
Image 4A
Start and end position - Single leg squat (Option 1)
Image 4B
Low point position - Single leg squat (Option 1)
Image 5A
Start and end position - Single leg squat (Option 2)
Image 5B
Low point position - Single leg squat (Option 2)
4. Wall sits
Wall sits target the quadriceps, gluteals, hamstrings, core and calf muscles.
Beginners
Set yourself up as shown in Image 6. Try to hold this position for 30 seconds. Complete 3-5 sets with a 60-90 rest between sets.
Advanced
You can spice this exercise up by adding some double leg calf raises. Set yourself up as shown in Image 6. While holding this position, slowly rise onto your toes (2 seconds), hold at the top for 1 second (Image 7) and then slowly lower to the ground (2 seconds). Try to complete 3-5 sets of up to 15 reps. You will definitely feel your muscles working hard on this one! Rest for 60-90 seconds between sets.
Image 6
Hold position - Wall sit (Beginners)
Image 7
High point position - Wall sit with double leg calf raises (Advanced)
5. Side leg raises
Side leg raises target the muscles around the hip. Your gluteals and obliques will be feeling it afterwards!
Set yourself up as shown in Image 8A. Slowly lift your top leg so that you end up replicating the position shown in Image 8B. Slowly lower your top leg to the starting position. Try to complete 3-5 sets of up to 15 reps on each side.
Image 8A
Start and end position - Side leg raises
Image 8B
High point position - Side leg raises