As the title states, I’m looking to add some strength training to my routine. I don’t have access to a gym and only have free weights at home; no bars or anything like that. What are some good workouts I can do using just free or body weights that would benefit my running specifically?
Edit: Thanks for all the responses; they have been super helpful!
Del said:
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Can you share some links? I’m interested.
If those exercises are even slightly beneficial, they should be easy for you to include.
There’s absolutely no reason to skip calf strengthening. They function like any muscle, and they’re arguably even more crucial for your running than your quads or hamstrings (no one would say those shouldn’t be strengthened).
Plus, which exercises do a great job at helping two of the most common runner injuries?
They’re among the easiest muscles to train. You can do them while brushing your teeth, cooking, or whatever.
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Here’s a study that shows how several sets of heavy isometric calf raises can improve running economy by about 4%: https://bibliotecadigital.ipb.pt/bitstream/10198/25435/1/paper%20ahead%20of%20printing.pdf
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Single leg calf raises are beneficial for Achilles issues and help prevent ankle problems.
Del said:
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Definitely include:
I always feel you can have an intense leg workout with quality reps at little or no weight. High reps with minimal rest will give you a fantastic workout.
Del said:
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Adding to that list:
However, if you have the budget and space, consider getting a power cage and bench plus some affordable Olympic weights. You would then be able to do almost every exercise you’d do in a gym.
Del said:
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Step-ups are also great.
Check out Sally McRae’s workouts. She has plenty of home workout routines specifically designed for runners.
Nordic curls are fantastic. Just make sure you focus on quality reps and maintain a low volume for each set.
Take a look at Caroline Girvan on YouTube! Her programs are solid, well-rounded, and I’ve done nearly all of them while gaining a ton of strength. I absolutely love them.
Zuri said:
Take a look at Caroline Girvan on YouTube! Her programs are solid, well-rounded, and I’ve done nearly all of them while gaining a ton of strength. I absolutely love them.
I’m giving Caroline Girvan a double endorsement. She has a ton of content on YouTube, and her newer workouts are in a subscription app. Including one or two of her workouts weekly has definitely made me faster.
Zuri said:
Take a look at Caroline Girvan on YouTube! Her programs are solid, well-rounded, and I’ve done nearly all of them while gaining a ton of strength. I absolutely love them.
I second that! Her workouts are simple to follow and well-structured. I mostly work out exclusively with her.
Zuri said:
Take a look at Caroline Girvan on YouTube! Her programs are solid, well-rounded, and I’ve done nearly all of them while gaining a ton of strength. I absolutely love them.
Her workouts are demanding but in a great way. She packs so much into her 30-45 minute videos.
Everything mentioned already, but be sure to add upper body exercises to maintain balance and improve your overall quality of life.
Payne said:
Everything mentioned already, but be sure to add upper body exercises to maintain balance and improve your overall quality of life.
I’m surprised it’s just a focus on legs so far.
If you lack a pull-up bar, you can substitute with:
But definitely get a pull-up bar. It opens up great compound upper body exercises like pull-ups and chin-ups, saving you time.
I’m surprised it’s just legs, legs, legs.
Well, you mentioned you wanted workouts specifically for running, which is why that focus makes sense.
Timber said:
@Reese
I’m surprised it’s just legs, legs, legs.
Well, you mentioned you wanted workouts specifically for running, which is why that focus makes sense.
Exactly, I was thinking the same. Strengthening core and upper body promotes better running economy and speed; it also reduces injury risks and sick days. This is pretty widely accepted in research and among professionals, which is why I found the leg-only focus surprising.
Only doing leg strength training can even lead to imbalances, which can harm your running. Don’t forget that upper and lower body work together.