Looking to build your strength to improve your running? Look no further! Find below a list of simple bodyweight exercises you can do to build your strength and fitness with videos to follow along!
Lower Body Body Strength
Step Up
Find a tall step, 30cm or more. step up and down from that step do one side first then do the other side
Calf Raise
Holding on to a bench or rail, go onto your tippy toes, trying to be as tall as you can. push up not forward
Bridge
Lying on your back with knees bent lifting your hips off the ground to form a straight line from your shoulders to your knees
Watch Below and Follow Along!
Upper Body Strength
Running Man
Stand like you’re running in place with your elbows bent. Swing your arms back and forward as fast as you can
Push Up
From your knees (or feet) keep a straight line up your spine to your shoulders. Bend your elbows, lowering your head and chest towards the ground. Pushing yourself back up to the starting position and repeat
Bench Dip
Using a chair or bench sit on the chair with your hands on the edge. Slide your hips off the chair so you are supporting yourself with your arms. Bend your elbows to about 90 degrees and push back up and repeat
Watch and follow along below!
Core Strength Exercises
Russian Twists
Place the band at about waist height. the hand on the far side of the band should hold on first then the other hand over the top of it. Holding the band close to your chest or belly step as far out as you need to have suitable tension on the band. Press your hands out in front keeping the band in line with the centre of your chest or belly, and repeat
Reverse Plank
Side Plank
Laying on your side with your elbow directly under your shoulder, knees bent at 90 degrees. Lift your hips into the air and repeat
