Think you are too busy to strength train and run? No time for the gym? No problem. You can fit in a quick bodyweight strength training session post run no equipment needed. Here’s how. (This post is updated from an excerpt that first appeared in Women’s Running)
how to fit in a quick bodyweight session post run
Pick one or two to do after each run before you stretch. 10-15 reps of each for 1-2 sets.
Dips
Target: Triceps
Fit Tip: Keeping shoulders relaxed and down, bend elbows backward. Try these using a bench or coffee table.
Push-ups
Target: Triceps, core, chest
Fit Tip: Starting in the plank position, lower your body up and down from your elbows. Make them harder by resting your feet on a bench, a curb or a stability ball.
Standing Cross-Crunches
Target: Abs
Fit Tip: Bring your right knee to your left elbow, then reverse. Extend your torso all the way up after each rep. Keep abs engaged.
Calf Raises
Target: Calves
Fit Tip: Rising up on your toes, drop your heels, keeping knees soft. Try doing these on a curb or on a stair.
Jackknives
Target: Core, abs
Fit Tip: Lying on your back, Pull in and push out from the hips. Great to do on a bench or on the ground.
[For my no equipment needed 10 minute killer glutes workout see here]
Plank to a Downward Dog
Target: core and arms
Start in a basic plank position, hold for 10 seconds then lift your hips backward to a downward dog and then back to a plank. That’s one rep. Great core and arm workout.
[You may also like 5 min pre run warm up you have time to do]
Squats
Target: glutes, hamstrings
Fit Tip: Place feet hip-width apart and push through your heels.
Just adding in a few bodyweight strength exercises each day can really do wonders for your shape. Which Bodyweight strength exercise is your favorite? Do you ever add them to the end of your run?
Thanks for helping to make the Runners’ Roundup a huge success by visiting all of the hosts: Laura, Me, Debbie, Jen, Lisa
Calf raises and dips post run are killer!
I do like pushups and ring pullups. Right now I’m heading to the floor to do my burpees for Rachel’s new challenge….
Body weight exercises is my absolute favorite. My little sister is a competitive gymnast and her main form of strength training is all bodyweight. AND damn she is stronger that a lot of people who lift all the time!
Yes I bet she is! Good for her
I actually do 30 pushups before I run. Just in case I’m too tired to get them in after. Haha! I like single leg squats after I run. A good balance challenge.
That is a great idea!
I almost never do strength training at the end of my run because I talk myself out of it too easily! I usually start with some strength training, but I like the standing cross crunches! That I can and will do post run! I will add that this week because I am getting burned out on planks at the moment.
Calf raises are the best.
I get burned out on planks as well. Hope you like the cross crunches 🙂
I love doing dips! It looks like such an “easy” exercise but it totally gets my arms burning and I work up a good sweat when I do a lot of them!
Oh no they are not easy at all!
I do calf raises after each of my runs. I think weak calves contributed to my ITBS, and tight calves aren’t fun. I make sure I get those for sure.
I totally agree on the tight calves. I have to keep mine stretched and strong or I have all kinds of problems
I need to start adding these to my workouts!! (I also need to *cough* start running again. ._.)
Running will be there for you when you are ready!
Love these exercises!! Jackknives are one of my faves!
They are a good one!
These are all great! I totally agree…using “no gym” as an excuse is NOT a valid excuse 😉
Yes I totally agree! So much you can do on your own as you know 🙂
I love me some bodyweight exercises! These are great!
Me too and thanks girl!
Such great exercises!! I use a lot of these exercises with my clients when we do outdoor walking workouts.
That’s a fabulous idea!
I never do calve raises. I fee like I am working those muscles enough during my run, that’s the last thing I want to focus on after my run……haha. I don’t mind dips though.
That’s fine dips are great too
I agree! I truly believe in the power of push ups! They target just about everything!
They sure do and are a lot harder than they look
Dips are a quick and easy one I like to add in. And great benefits!
Yes indeed I totally agree
My favorite body weight exercises are push ups and pull ups! Since I lift two days a week, I do those exercises then an not on running days. But if someone doesn’t have set lifting days, adding them on at the end of a run is a great idea!
Yes I agree they are great to add into on run days if you do not have a full strength training day
I should really start adding more body weight exercises in! I love them since you can do them anytime – like right after a run – but I haven’t been as consistent with incorporating them as I should be. Especially push ups, my nemeis 😉
Well then I guess that’s exactly where you could start…just saying 🙂
These are so easy to add on to any type of workout! Thanks so much for sharing them!
Thank you for checking them out!
Great minds again! We’re on fire! I love bodyweight exercises and think they’re a great option especially for runners who just want to run.
yes indeed! Even just a small amount of strength training is so beneficial
These are such great bodyweight exercise ideas to add to the end of a run! Thanks for sharing!
Thanks for checking them out
Such a great idea to pick only one or two! Otherwise, I would just like to skip it! I’ll start with jackknives.
Yes start with just one you will be surprised by how easy it is to fit it in
These are great simple exercises to do that will surely make all the difference!
Thanks they are easy to tack onto any routine for sure
How is it that we avoid doing something that doesn’t take so much time to do?
I like Dips but rarely do them. I know, I know.
These are some amazing exercises. I’m so slacking with my fitness. But this is a great reminder that I need to get back on track.
I do a lot of standing pushups, calf raises and other similar things while I’m cooking. It’s a great way to sneak in a little exercise.
These are great exercises for after a run! I always try to do a little core work after a run too. I will give these a try!!
These are great exercises to add in after a run! I especially like push-ups since they work the upper body and core.
These are awesome ideas!
I don’t often incorporate things like this at the end of a run, but it’s probably a great idea to do so. Thanks for the tips!
I always feel the burn with calf raises, especially after a challenging run.
These are great! I typically strength train opposite of my cardio days but might have to try these out on the same day 🙂
I do my serious strength training on opposite days as well but if you don’t have time one week it’s great to have a few moves up your sleeve
3 sets of 100 jump ropes and 20 walking lunges is great. After a run I feel warmed up enough for the lunges 😊. My knee has been a problem lately, so I have been using an elliptical (level 12 with 12 incline). Afterwards I do 4 sets of 10 pushups, 25 leg kicks (each leg)…2 sets of 50 bicycles and 50 flutter kicks…1 min plank….1 min wall sit.
Mind you, my runs are only 2 miles (9.40 average/mile) and 20-30 mins on elliptical at 60-65 pace. On the days I am not “running” I participate in hiit training classes. I find that bodyweight strength training is just as impactful as someone that lifts weights all the time. I hate when crossfitters look down on people!!! (Not all, but some woman are just mean and judgemental)
Sounds like you have a great plan in place!
Something is better than nothing! These are great exercises Deborah!
Little things do add up!
Great idea to add these in post-run. I love the photos of you guys doing them outside too 🙂
It’s fun to do them as a group outside post run
Bodyweight exercises rock! After all, you always have your body with you.
If I had to pick a fav, it would probably be the calf raises. Cause my calves always need some strengthening.
My calves always need some stretching and strengthening as well.
I totally agree! I do body weight exercises often. I learned long ago you can’t “just run” and stay injury free. Well, at least I can’t. I wouldn’t say I had a favorite though! ha!
I cannot just run either my body is not built for it
I love combining running and strength! <3
Yes me too!
I am sooo totally PINNING THIS because I love body weight exercises! They can be done ANYWHERE (as you showcase) and I am ALL ABOUT THAT! This baby just needs to pop out and I am ready to hit the ground – RUNNING!
Yes I bet you are! Hang in there girl the fun part starts soon
I love dips and jackknives — I also add planks!
Dips and jacknives are always on my plan too
I’ve actually been doing those push ups on the stability ball, although I dont know if I’m doing them properly..lol -M
I decline pushups are great on a ball or a bench
I keep my lifting and running days separate, so I don’t do body weight exercises after a run, but my favorites to do are push ups and pull ups!
Push ups are one my favorites as well!
I have found that as I get older, it is really important to strengthen my calves and ankles. I like the idea of calf raises after my run. Thanks!
Yes it is so easy to overlook the ankles especially! They take a ton of impact
These are great post run exercises! Love that you can do them anywhere!
Anywhere indeed!
I do a lot of body weight exercises 😉 I started doing leg lifts (daily) after my knee surgery last summer), they are not only great for the quads, but also for working on one’s balance. Push-ups are a given LOL, I come and go on the frequency with those. I did daily push-ups in November and got a little burnt out.
Yes I can see how daily push ups would be a lot after a few weeks!
These are great exercises! I love that they can be done just about anywhere too!!
Yea I need to get back to doing them again myself
These are great, simple yet can make a big difference!
I do lots of pushups when I teach Body Pump!
Thanks for sharing 🙂
Yes push ups are always good to add on
These are great! Because I run on Tuesdays, Thursdays, and Saturdays; and lift on Mondays, Wednesdays, and Fridays, I don’t add strength exercises to the end of my runs. I do add some strides at the end sometimes.
I should try some of those too!
I actually do try to do moves with the stability ball but they never end up looking too graceful and somehow I doubt I’m doing them correctly…lol
Thanks for linking up!
I love the stability ball and use it all time for so many things. Just practice
The bulk of my strength workouts encompass body weight resistance. I use had weights for my arms and shoulders, but all my lower body work is via squats, lunges, etc….and lots of stair work (utilizing gravity AND body weight LOL).
Those are the best kind!
How wonderful to publish an article in Women’s Running! I try to add a strength element to my running days but sometimes even though I know I can do body weight exercises, I still don’t! Thanks for the reminder that we can add these simple exercises after a run. I need to get into the habit of doing a few core exercises.
Thanks and yes it’s easy to skip them but also easy to tack them onto the end of the run
I love doing tricep dips and love to play around with different heights or bending my knees versus keeping my legs straight. I love that they (and really all of the exercises you listed) can be done anywhere!
Yes there are so many variations you can do to mix it up
Those are some great additions to a run. I have to try that Plank downward dog exercise. Great tips!
I do enjoy plank to down dog (well, sort of enjoy, LOL!). These are great, Deborah! I try to remember to add a wall sit here & there, but then I always seem to forget about them — probably because they’re so hard!
It was at yoga class that I first did the plank to down dog
Body-weight exercises are great! I’m already doing some of these, but I should add some of the others to my list! :]
Hope I have you some new ideas
Oooh, I love me some dips and calf raises. I do plenty of dips now, going up and down the stairs on my rear, but they are great for the arms.
Pushups on the stability ball is another story entirely!
Your arms will get super strong!
I love doing dips and push-ups after a run.
We go to “our” bench and do 3 rounds of 20 dips and 10 push-ups.
It’s like you said, a little bit every day adds up!
It sure can add up!
Great ideas! It can be much easier to focus on just doing a couple exercises than to do a full strength routine, especially when you’re just getting started.
Yes exactly!
I’m definitely a lot more likely to stretch and do some Yoga after a run, but you probably knew that already. 🙂
Bodyweight exercises rock!
Yes I know you are my role model for post run maintenance 🙂
I love these! body weight resistance exercises are often overlooked or forgotten, but are a great do-anywhere option!
You are the queen of great bodyweight moves
Nope. Occasionally. But I should. Hard in the winter. I’m cold and jut want to get in my car lol
You do get a much harsher winter up there! Maybe a goal for spring
This is something you could easily do on you lunch break at work – fab routine.
Yes definitely could
The results of me doing pushups with the stability ball will be a smashed face ahahah I can already see it XD I appreciate the other tips though
You never know until you try!
Pushups are one of the best total body exercises! I love to hate them. haha
Same here I totally agree!
Love these tips for improving strength! There are some I haven’t tried here. My favourite is the plank! So good for the core.
Yes it’s a great one and easy to fit into your daily routine
I love fitting in some strength exercises after a run! It’s even easier when they don’t need any equipment.
A little bit can make a huge difference
Brilliant!
I do like a good plank to down dog. And calf raises. I should start adding these in after my runs! Thanks for the tips!
Let me know if you give them a try!
These are great tips! We were just talking about adding a few extra workouts a week in the new year, and these will certainly help get us on the right track.
Fantastic! Let me know how it goes
I still don’t do any of them. I know, I know. I should. 🙁
Thank you for linking up with us!
A little bit can go a long way 🙂 Just saying
Once again, these are great post-run (or anytime really) exercises for runners to do.
Thanks Deb!
Clamshells and bridges are my go-tos after a run for a bit of supplemental strength to my lifting sessions.
Those are always 2 staples in my arsenal