Full Body Home Workout for Runners

In what is our toughest #NoFunStandingStill AT HOME session yet, PT Harrison Sellers pushes you to your max with this hardcore, full body home workout for runners.

Harry is a Barry's Bootcamp trainer, Men's Health model and has even completed an Ironman, so he knows exactly what it takes to push the boundaries of physical performance. With a focus on technique and control, this comprehensive, high intensity workout utilises periods of all-out effort to ramp up your heart rate and deliver running-specific strength and conditioning.

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Time: 45 Minutes

Benefits:

• A comprehensive full body workout

• Running specific drills

• Delivers running-specific strength and conditioning

• Strong emphasis on technique

• Guaranteed to get your heart rate pumping

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Workout Summary

Warm Up

This running specific warm up is designed to get your hamstrings lit up and your glutes firing. This routine is also perfect for a pre-long run warm up to get your body ready to stride out.

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1. Static Warm Up:

• Cat-Cow

• Thoracic Rotation

• Step Out and Rotate Around

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2. Dynamic Warm Up:

• High Knees on the Spot

• Stiff Leg Runners

• Dynamic Hamstring Kicks

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Animal Flow

Works the core and boosts flexibility

• Lateral Bear Walk

• Bird Dog with Extension

• Back Extension

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Running-Specific Strength and Conditioning Drills

40 seconds on, 20 seconds off

3 exercises

3 circuits of each exercise

A focus on unilateral exercises, single leg stability and engaging the core

• Reverse Lunge into Knee Drive - 20 seconds each leg

• Single Leg Russian Deadlift, focusing on moving slowly and engaging through the core - 20 seconds each leg

• Lateral Speed Skaters – alternate for 40 seconds

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Full Body Workout

Two sections

3 exercises in each section

Firstly, 30 seconds on and 30 seconds off for each movement

Then add all exercises into a 2 minute circuit with two minute rest (reps shown below)

Complete 3 circuits

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Section 1:

• Butterfly Sit Ups x 8

• Glute Raise x 6

• Burpees x 4

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Section 2:

• Mountain Climbers x 12

• Squats x 6

• Broad Jump into Reverse Bear Crawl x 3

Finish off with cool down.

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Looking for some training tips and advice? Then head over to our Training category where our athletes and experts explain everything you need to know.