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We don’t need to tell you that strength training can really help us runners with our form and injury prevention. But knowing you should do it and knowing how to do it are two different things. If you need a workout to help you start or shake up your strength training, try this total body workout.

You can do this workout at the gym or in the comfort of your own home – all you need is a bench or chair, a balance ball and a couple of weights to complete this set of circuits, working the core, the thighs, the arms and the bum.

How to warm up…

Before we get to the workout, we need to warm-up. Jog on the spot for one minute. Then alternate between high knees, bum kicks and star jumps for another minute. Then do 20 air squats, extending your arms up over your head as your bum goes down on every repetition.

Cool down

Ensure that you do a full-body stretch after the workout. Hold each stretch for at least 10 seconds.

How many sets and reps should I do?

Instead of counting your reps, you’re going to perform each exercise for a set amount of time. Perform each of the eight exercise for 45 seconds with 15 seconds rest in between each exercise. Rest for one minute before repeating all the exercises a second time.

Total body workout for runners

Here are the exercises you’ll be doing. Full explanations are below.

• Walking lunge
• Side lunge with lateral raise
• Single leg squat
• Straight arm and leg crunches
• Ball side leg lifts
• Tricep dips
• Side plan raises
• Top knee to top elbow

If there’s an exercise you can’t do, feel free to leave it out. We’ve also put in some modifications that you could try instead.

Walking lunge

Areas trained
Thighs (quadriceps, hamstrings), bottom (gluteus)

Why do it?
This is a great exercise to improve your fitness and strengthen all the muscles in your thighs.

Technique: 

• Hold a weight in each hand (use a couple of cans of beans if you don’t own dumbbells)
• Step forward with your right leg
• Bend both knees until your left knee nearly touches the floor
• Lift up and step forward with your left leg
• Repeat the move five to 10 steps forward depending on your available space then turn around and walk back

Be safe
Don’t lean forward with your upper body and don’t look down.

Side lunge with lateral raise

Areas trained
Outer thighs (abductors), inner thighs (adductors), shoulders (deltoids)

Why do it?
Combining different exercises is more time-efficient and with lateral strength.

Technique:

• Stand with your legs together, holding a small weight in each hand
• Step sideways with your left leg
• Bend your left knee while keeping your right leg straight
• Simultaneously lift both arms sideways to shoulder height
• Step back to the centre position and repeat to the other side
• Alternate between left and right

Be safe
Keep your back straight, tummy muscles tight and look forward, not down.

Single leg squat

Areas trained
Thighs (quadriceps, hamstrings), bottom (gluteus), balance

Why do it?
Balancing exercises will increase your stability and muscle strength.

Technique:

• Stand on your left leg
• Hold a weight in each hand
• Bend your left knee as much as possible
• Straighten your leg back to the standing position
• Complete one set on your left leg before changing over to the right
• If you find balance difficult, hold onto a wall

Be safe
Ensure that you only go as low as your knee will allow you. The stronger you get, the lower you’ll be able to go.

Straight arm and leg crunches

Areas trained
Stomach muscles (rectus abdominus)

Why do it?
Strengthening your stomach muscles will improve your posture.

Technique:

• Lie on your back on the floor
• Extend your right arm and right leg
• Keep your left leg at a right angle and your left arm behind your head for support
• Crunch up and lift your right arm and leg up until you can touch your leg
• Slowly lower with control

Be safe
Make sure that your back doesn’t arch off the floor when you extend your arm and leg.

Ball side leg lifts

Areas trained
Outer thighs and bottom (Abductors and glutes)

Why do it?
Strengthening your glutes and outer thighs can significantly increase the power of your stride

Technique:

• Kneel on your right knee next to a stability ball and extend your left leg sideways
• Lift your left leg until it is hip level
• Lower your leg until your foot touches the floor
• Don’t rest on the floor
• If you don’t have a balance ball, you can use the sofa or a stable chair

Be safe
Keep your back straight and tummy muscles tight.

Dips

Areas trained
Back of your upper arm (triceps)

Why do it?
Weak muscles in your arms can seriously hamper your running. Fact!

Technique:

• Sit on a chair and place your hands next to your hips on the chair, fingers facing forward
• Lift your bottom off the chair
• Bend your arms until they form a 90-degree angle at the elbow
• Push back up to the starting position

Be safe
Keeping your knees bent is the easy version. The more you straighten your legs, the harder this exercise becomes as it makes you hold more bodyweight. Don’t try this with a chair that has wheels or is likely to slip.

Side plank

Areas trained
Side muscles (obliques)

Why do it?
Increasing the time you can hold this postion will help to strengthen your core and improve your form.

Technique:

• Lie on your right side on the floor
• Place your elbow directly underneath your shoulder
• Lift your hips off the floor to form a straight line between your feet hips and shoulders
• Hold the position

Be safe
If this is too hard, bend your legs and keep your knees on the floor.

Top knee to top elbow

Areas trained
Side muscles (obliques)

Why do it?
Strengthening your side muscles will help your core strength and running posture.

Technique:

• Lie on your right side and roll slightly backwards so that you balance on the soft part of your bottom
• Place your hands behind your head
• Extend your legs out to 45 degrees
• Tuck your knees in until your top knee touches your top elbow

Be safe
Keep your bottom elbow on the floor for balance.

Ready to take things up a notch? Check out advanced strength training for runners.