If you’re a runner and want an exercise routine at home, watch this video as you’ll find some great exercises that’ll create a fantastic running workout at home for you.

Download your free running workout at home pdf. 

Watch the video or read more below:

Here are your Running Workout at Home Exercises:

Exercise #1: Heel Raise

Your running workout at home can be added before or after a run

Why do This?

Heel raises help with pushing off and pushing the body forwards when running.

How to do This:

  • Hold onto something for support (if needed)
  • Lean forwards so your weight is on the ball of your feet
  • Raise your heels up QUICKLY. Lower your heels down SLOWLY. Don’t quite touch your heels to the floor before repeating.

For an extra bonus with this exercise, try it with your heel off the edge of a step. This creates more range of movement you can move through, getting the best out of the exercise.

Repeat: 3 x 10 times.

Exercise #2: Single-knee Bend

Why do This?

This exercise works the muscles around the knee that help straightens it, which in turn helps with your push-off and landing when you’re running.

How to do This:

  • Stand with your weight on your left leg
  • Bend and straighten the left knee

Repeat: 3 x 10 times. Repeat on the other side.

Exercise #3: Split lunge – glutes focus

Why do This?

This exercise works the muscles around the hips, which are the power muscles to help push you forwards when running.

How to do This:

  • Stand with your left foot forwards and right foot behind you
  • Lean the body forwards and have all your weight on the left leg
  • Bend and straighten the left leg, focusing on the left glutes (muscles at the back of the hip) as you straighten the leg

Repeat: 3 x 10 times. Repeat on the other side.

Exercise #4: Side-plank with Clam

Try the side-bend with clam in your running workout at home - no equipment needed although we think it's challenging!

Why do This?

This exercise works the stabilising muscles at the side of the hips and body, which are needed to help keep you upright.

How to do This:

  • Start side-lying, knees bent, and with your elbow directly under your shoulder
  • Raise your hips and upper arm up
  • Keeping your feet together, raise and lower the top knee (also known as the clam)

Repeat 3 x 8 times. Repeat on the other side.

Check out this FREE DOWNLOAD on Running Workout at Home.

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Questions?

Trying out different exercises is key to improving and maintaining the body’s flexibility, which in turn can help with recruiting muscles efficiently.

If you’ve got any questions on the above, then please let us know (click for contact details).

Remember – Listen to Your Body!

Please remember to listen to your body. Get any aches and pains checked out sooner rather than later.

Disclaimer:

As with all information given for exercises and exercise programs, when using our exercise videos or information, please use your common sense and don’t do anything that will hurt you. By performing any fitness exercises, you are performing them at your own risk. PhysioFit Health will not be responsible or liable for any injury or harm you sustain as a result of information shared on our website or YouTube channel. This includes emails, videos, and text. Thanks for your understanding.

© PhysioFit Health

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