Easy Bodyweight Exercises For Runners

Want to improve your running without running? Look no further than Manni and Mo’s ultimate bodyweight exercises workout. Follow along as our presenters run you through the best exercises to do to see an improvement in your running performance.

*The first exercise is the adductor bridge, not the abductor bridge. Thank you to the eagled eyed among you who spotted this mistake in the graphics and let us know!

↓↓ What workouts would you like to see us do next? Do you cross train? Are you going to give these exercises a go? Let us know in the comments! ↓↓

What’s in this video?
00:00 Welcome from Manni and Mo!
00:09 Exercise 1 - SHORT LEVER ADDUCTOR BRIDGE
01:42 Exercise 2 - POSTERIOR LUNGE
03:26 Exercise 3 - SINGLE LEG HOPS
04:54 Exercise 4 - HIP HINGE SIDE BRIDGE
06:32 Exercise 5 - SEAT ASSISTED CALF RAISE
08:09 Exercise 6 - FEET ELEVATED BRIDGE
09:42 Exercise 7 - SINGLE LEG SIT-BACKS
11:07 - Exercise 8 - ONE LEG TOE TOUCH

MUSIC licensed by Artlist and Epidemic Sound:
Getting Frisky by John Runefelt
I Gotta Hunch by El Flaco Collective
A Walk Down Memory Lane by Margareta
It Ain’t Bad by Wanda Shakes
Karate Chop by Martin Klem
Queen Bee by Wanda Shakes
Funk This Up by Fox Morrow
Tamarindo by Dexter & The Disciples

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Read this far? Thanks! Please like this video, SUBSCRIBE and share with your running friends. We would really appreciate it!

[nathan_falkon]

Thank you, there is a lot of videos here on YouTube on strength for runners, but most of them use a lot of weights and equipment, finally found something that focus on bodyweight

[eaccioly]

Is that third person not going to participate in the training?

[toenini]

Thank you for this! Will be doing this on my hard days. I know I should do these things to build a strong foundation but I find the internet is such a vast place of information it becomes overwhelming. For some reason, I trust Manni to tell me the right stuff :D Great job Mo showing us how it's done!

[dabascom]

M & M we appreciate you 😊 I have been much more consistent with my stretching and warmup because of your ongoing education and reminders. The body weight exercises are a nice addition to our routine.

[staceyb]

Hello I just love this so much. After 5 years of depression from a bad fall I’m finally getting back into running. Although I’m 34 now and have not being able to run more than 8 km due to body not holding up I’m aware that I’m not
Young anymore and need to do this
Stuff. Now that I’m finished I will go back and write each of these exercises down .

[lisadobbelaere]

This is awesome, thank you guys!! Great routine to add onto the end of a run—love that there is no gym equipment needed! I can’t wait to try this out for myself😁

[owenweaver]

If only they knew the journey Mo has been on. Love the progress, keep it up!

[japhetmweneisaac]

That's new for me, i try all today. Thanks a lot 🙌🏾

[JimmysGarden]

Nice excises and addition into my training. Thanks for that. 👍👍

[ivylovesrunning]

Thank you for the exercises and demonstration.

[diegomillan]

Great exercises! Just what I was looking for.

[ifonly]

I was doing all of those exercises Then i found the one workout that i think is the most efficient to the point that it's the only one i do besides running. Heavy kettleble swing. Nothing strengthens the posterior chain like this one does. Now i'm injury free and my glutes are constantly firing on all cylinders ( both of them ) without even trying to engage them !!!! Gotta go heavy

[staceyb]

Burning so much still from this two days ago . Up at 5 am and just finished another one woot

[razorex]

This is amazing …. Wish I found this earlier…

[Hacknerspeaks]

Great video! Thanks for the demonstration and tip!! 👍🏾🏃‍♀️

[airforcelover]

Hey buddy! Plz make a video on knock knee correction exercises plz I love ur video too much.

[alistairallen]

Manni, your shorts are BEAUTIFUL! Which ones are they?

[tadejdanev]

What about us, slower or mid fast runners? Around 9-10km/h speed....thanks.

[jenniferpearsall]

Hi TRC!

Do you have any videos on learning how to trail run, especially the declines on steep hills? I went to run a route the other day and I was humbled by the uphill and ended up walking it. So I figured I would jog the downhills, but it was too fast and I felt like I was out of control, so I ended up walking most of them too. Also should I tie my shoes different? Normally they feel fine bit I felt like my foot was hitting the toe bed on the declines. Help?!?!

[phoebeandkaylee]

The running channel should get a guess on called Gary mckee he's doing a marathon everyday for a year for charity he's on 143 in a row at the time of writing, id love to hear his entire story what got him into it and how he's managing his legs fatigue and stuff he's on strava can check him out there and donate of possible.