7-Minute Strength Workout for Runners

UPDATED version of this routine can be found here:

From beginners to professionals, strength training can transform your running.

You do not require a gym membership, special equipment or much time.

If you’ve struggled to make strength training part of your running routine, this 7-minute routine will help you become the best runner you can be.

Here are the exercises:

1. Body Weight Squats
2. Backward Lunges
3. Side Leg Raises
4. Plank
5. Side Plank
6. Glute Bridge
7. Bird Dog

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[cherishedcarrot]

This video is actually my childhood. My dad used to put it on all the time to get me and my brother in shape. I’m still using it after all this time 😂. Thanks for such a good workout!

[mehranmosley]

Great work out, trains the right muscles. Cost: Zero. No equipment, no non-sense. Thanks.

[ovation]

Just what I was looking for and no equipment needed!

[erik.reinert]

Really like this, but it could use some audio cues and perhaps a visual reminder of what the upcoming exercise would be. Tough to look at the screen while doing all exercises.

[Redmoe]

would be nice if the music changed (or recycled) to signal the rest periods as depending on the position, its can be tough to maintain and watch at the same time

[vultan]

I'd definitely recommend a little warm up, and some stretches before you start doing this. Very easy to pull something if you go straight into squats and lunges.

[DevRunner]

Great video! As a road marathoner for the past 5 years, I'm always looking for new tips on motivation, getting stronger and preventing dreaded injuries. It seems like yoga and strength training are a great way to excel! Your post is very inspirational. As a fellow YouTuber, I love sharing my knowledge and experiences to help other runners. I know how much goes into these videos! Keep posting - I just subscribed!

[JoelAWeiss]

I like that they're easy to do if you're in a hotel room and want to get a quick workout in.

[Sidali]

Thanks for this information, this is what I was looking for

[MK-clni]

awesome! I would also add cross abs to it (lying on the back, cross-touching knee and elbow)

[AT-zrtv]

Just completed your workout, following a quick recovery jog and some I door biking. Thank you, Mark, it was just what I needed. Will be using this regularly. :)

[ketansardesai]

Nice, I will certainly try these. I'm just a beginner but this seems workable.

[tuanvn]

This is great. Should I repeat it 3 times ?

[brendanbravo]

Nice routine for a post run, thanks :) Just used for first time and felt good, will check out some others

[runnersguide]

That was a good beginner's workout, thx!

[exerciserelax]

Awesome! Is there any way you could add audio cues so you don't have to watch the screen the whole time?

[sashaslps]

It took me 30 seconds just to figure out how to do a side plank

[Vasu_Polu]

Short, Simple & Effective. No equipment needed. Very practical.

[ab_]

I didn't disagree with even one of these excersizes... and that is rare. I also recommend the 8 min ab workout. I used to play 5-a-side football for few years and ab was always good

[whatrtheodds]

Love the format. Thanks for the Info Mark.:-)