The Essential Workout for Runners

This post may include affiliate links.

Running is one of the most effective forms of cardio to shape and tone your body from head to toe. However, it can also be the number one cause of overuse injuries, ankle sprains, or shin splints. There are many ways to make sure you are taking all the necessary precautions to be the safest, strongest runner you can be. One thing runners tend to do that ends up hurting them is running excessively and not strength training enough to support their running habits.

Runners need to have stable joints, powerful leg muscles and a strong core. This workout is going to encourage a strong core with tough leg exercises, and at the end, we’ve provided a cool-down instructional video for you to do after your workouts and intense running workouts. Most runners don’t usually warm-up, cool-down or stretch. Flexibility is an important component of good running form, which also aids in injury prevention. We want to encourage you to take care of your body by incorporating our tips and using this workout to help your body be in the best running shape it can be!

Equipment Needed: 10-15 lb weights, a soft surface or yoga mat to workout on, water for hydration, a sweat towel, and an interval timer(Gymboss is a free app).

How to do this workout: Do this workout as a circuit. Complete as many of each exercise as you can in 30 seconds and then take a 10 second break, then move on to the next. After each circuit you complete, take a minute break.

Beginner’s Level: 2-3 rounds
Advanced Level: 3-4 rounds


1. Woodchop
2.Split Lunge Jump
3.Renegade Row
4. Right Side Single-Leg Squat
5. Left Side Single-Leg Squat
6. Flutter Kicks
7. Calf Raises
8. Plank-Ups

Watch the videos below for correct demonstration:


Split Lunge Jump

Renegade Row

Single-Leg Squat

Flutter Kicks

Calf Raises


Cool-Down Video

You might also like:
Couch to Gym Workout Playlist
7 Things You Need to Know About Fat
H.I.I.T. Your Arms Workout
6 Yoga Poses for Stronger Running

To find many similar and challenging workouts, follow us on Pinterest, and like us on Facebook!


Leave a Comment

Your email address will not be published.