Home Workout Routine for Runners | Follow Along Session 1 | No Equipment Strength Training
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- เผยแพร่เมื่อ 27 มี.ค. 2020
- With quarantine, self isolation and social distancing becoming a reality for the vast majority of us around the world, it’s proven difficult to adapt our usual routines to this new lifestyle. With limited resources, home workouts are a great solution to add some structure back to your day, not to mention the post-workout endorphins!
Check out The Running Channel’s 20 minute bodyweight workout, ideal for runners who can’t get out right now AND perfect for those of you with no access to equipment. Call up your virtual runny buddy and complete it together! Follow along as Anna and Andy take you through the workout routine, step-by-step.
This home workout can be done ANYWHERE, no equipment required, just a small amount of floor space and some water to keep you hydrated! It focuses on strength building which in turn can help prevent common running injuries, we hope you enjoy it!
↓↓ Have you got any questions or suggestions of other workouts you’d like us to do? Let us know in the comments! ↓↓
WARM UP:
WALKING HIGH KNEES
BACKWARD LUNGES
RUNNING ON THE SPOT
JUMPING JACKS
RUNNING ON THE SPOT
BUTT KICKS
RUNNING ON THE SPOT
HIGH KNEES
RUNNING ON THE SPOT
ROPE CLIMBERS
MAIN WORKOUT:
45 seconds work, 15 seconds rest
3 x rounds
60 seconds rest between rounds
- Skater to squat jump
- Mountain climbers
- Jumping lunges
- Russian twists
- Glute bridge
- Plank shoulder taps
COOL DOWN STRETCHES
#StayHome and workout #WithMe
INJURY DISCLAIMER FOR EXERCISE VIDEOS:
If you are in any doubt about any exercises or have any pre-existing conditions, pain or injuries, do not attempt them without consulting a medical professional first.
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You saying in the third round "you should start feeling the burn" killed me cause I was burning all the way from the warm up 💀
i’ve been doing this for a month and my mile has decreased from 8:07 to 7:49 may not be much but i believe this has really helped
Wow Ellie! That's fantastic! Well done and keep up the great work :-)
how many times a week are you doing it? I plan to start with strength training related to running.
It's because you have been training more. This work out is pretty plain
3000m in 13:20 here
i’m here because a girl on tik tok said she went from a 10 minute mile to a 5:59 with strength training 😀
Amazing! Did you enjoy the workout?
That's BS. Stength training can certainly help a bit (probably no more than 30 secs improvement), but it won't knock off 4 minutes to one's mile time. She must have upped her running volume to get such a big increase in pace.
Same
Who else is coming back to this now in lockdown No2?? - Great workout and good alternative on a Saturday Morning when you are not allowed to run out side because of quarantine!
Lockdown number 3 here 🙋🏾♂️
Lockdown 3 😳
something like 3
tried this - now dead and can only have 10 people at my funeral :(
😳
lmaoooo
254
This is one of the best workout videos I've seen. Really well edited, the preview you get for the next exercise lets you get into position in time which is a small touch but super helpful. Tough but manageable, and you can pick up the pace if you want, love it. Only small suggestion would be to make the cool down longer and slower, but apart from that it's near perfect.
Glad you enjoyed it! Really appreciate the feedback as well! Check out session 2 if you liked this one!
6
Cheers guys, I'm absolutely dripping 👏👏
Gary Lane ME TOO! 🥵
You guys awsum
😏
Cross country tryouts are coming up soon, so this is apart of my training. This is actually amazing, will be doing this everyday until tryouts along with bike riding, drink a gallon of water everyday, and going on runs. Thank you!
Well done and best of luck for XC season!
@@runningchannel last season i PR’d and placed 11th out of 33 runners! i will be joining cross country again this year, hoping to do better :)
@@urfavoritemineralwill doing a lot of reps of body weight squats make be a fast runner for PE Class?
Tried this workout for the first time yesterday, instead of going for a run. I thought I was reasonably fit, but apparently not. 😂 I would've sweated less doing hill sprints.
Thanks, will definitely use this video again, and will also try Session #2. 👍
Just did this for the first time as I'm starting my marathon training for my second ever marathon. Loved this session...sweating and shaking now, so must be working !! Thanks guys !
We're so exhausted.
But myself who is a grandad and my granddaughter who is 5 we thoroughly enjoyed it and thank you very much it was a total surprise we thought we was going to do a warm up for a run but it was a full workout and we're so glad we finished it thank you again
Great work-out, thank you! I realized rather quickly just how much I am missing out on by neglecting strength training and only focusing on running. Will definitely be adding this and others into my regular routine!
You're so welcome!
A long distance runner trying to get back into my routine after a few months' break. This is an excellent workout. Intensity was about 8/10 for me since I'm out of shape, but I felt great afterwards. The graphics and timing were great, I felt like I was with my coach. I also love that this is a workout that requires no special equipment. But I agree with Erna that the cool down should be slower. Thank you guys!
Thank you! So glad you enjoyed it, and thanks for the great feedback as well!
I love how Andy says 'not long left' and then it takes around eternity to finish mountain climbers exercise :D
When he said not long left, I looked up to the timer, it was 23 seconds, and I just collapsed.
no thats the jumping lunges😩😩
@@hi-ek5wq IKR!! I have runners knee rn and im about to do stretches to help it but the jump lunges were killing me so i would stop and run in place cuz they were hurting 😭
Exactly what I needed today. I cannot thank you enough for all your videos. Please don't stop being you.
The workout was great, thank you! Quite hard but not imposssible to do. I also liked the graphics and the audio quality. You can tell you guys put a lot of work into it. Personally I would like to do the cool down a bit slower, so there is enough time to get from one position to the other and still hold it for 15 seconds. Thanks again and greatings from Germany :)
Erna Ernst thanks Erna it means a lot! Thanks for the feedback too, it helps us be the best for you guys!
Thanks! And same. Plus a Beep when time starts would also be nice. 👍🏼
I agree with Ema. Great work out. I will achieve all my running goals once I master those jump lunges. Longer stretches at the end - please.
Amazing workout!! Thanks for sharing guys 🇺🇸❤️
U
great workout! I was sore for 3 days, back for more today - knackers me more than running a 10k
Currently in a 14-day quarantine with no equipment available. As someone who is addicted to running, you guys are lifesavers
Sorry to hear that Logan but glad you've found the video helpful!
Thank you, folks! 49 years young and just about managed to do this. Will build it into my running routine.
I'm an aspiring sprinter for the future, came about this session aimlessly scrolling through workouts. I used this session to get myself fit for other workouts that will be sent to me by my coach and I just found out I'm not as ready as I thought I was but with this session and many more from your channel, i"ll hopefully be ready for my main workouts. BTW I loved it and yes I was dripping.
You guys are really REALLY amazing! I like the flexibility that you have in pretty much every situation (from the very beginning of your channel). At quarantine most of the times is difficult to run outside - especially when the parks are closed - so having an alternative to keep fit while you are at home is a fantastic idea. Please keep up the good work 👊 💪
John Skoumbourdis so glad you enjoyed it! Thank you John!
This workout is amazing and I’m so excited to see the benefits when I go in runs 😁😁
Thanks you two. Really enjoyed that, I'm an experienced runner, getting older and wanting to do strength and stretch work - that felt really good and seemed to be hitting key areas that we use whilst running - magic!! Most importantly, I enjoyed it and will def do again.
I am really tired after this, I am barely starting to get back into running and getting myself in shape after 2 years of break and this was an amazing workout that I will continue to visit often. Thank you so much💪
Just done this for the first time and I’m gonna add it in once a week to my training- need to work on my strength!
Awesome, glad you enjoyed it!
i love coming back to this work out~ im going to start doing it much more so i can become stronger and help me train for a marathon that i will run september~ thank you so much im grateful
You got this! 💪
Wow this was so hard and felt so good! I am 5 months postpartum and switching to regular workouts instead of postpartum ones- definitely kicked me into the next gear. Thanks!
THANK U SM I'M LITERALLY SWEATING SM BUT I FEEL NICE TYSM WILL BE COMING BACK TO THIS
This is incredible, thanks so much for this!
Wow. I didnt get to do my run this morning but done this live work out. Man, I got alot sweat going on. Great job Guys. Love this idea and hope u upload another one next Saturday. Stay safe and thanks again. Love it👏👏👏
Danny Grayson thanks for joining us! Have a great rest of your day 💪
I’ve just done this, wow you really work up a sweat ! Needed a workout to compliment my running and I’ll be doing this one again ! Thanks 😊
Coming back from injury and trying to work more strength work into my week, finding everything tough at the moment but I'll keep going until I find this easy then on to session 2.😁
Thanks for all the work you put into this guys.💗💗
When I'm king of the world my first decree as king will be to make jumping lunges a crime punishable by execution.
Dan Bradford 😂
Can you add Mountain Climber to the list please?
@@sarab.294 😂
add glute bridges cus those came straight from hell i guarantee it
Dan Bradford lmao
That was amazing, thank you guys. Really tough but great all over workout! 💪💪👍
Gareth Newstead great work!
Just seen and given it a try and thumbs up! Subscribed already and looking forward to watching other videos! Thanks a lot and best wishes to all from Turkey!
Getting back to running. This was an awesome exercise that I will try to do more! Thanks!
LOVED IT!!! Great exercises, awesome workout, really easy to follow along and stay motivated. Thanks for helping me with my marathon training :)
You're so welcome Penny! Good luck with your training :-)
I’ve just started running - just finished my first 5km - and I thought this would be beginner level! I’m sweating buckets!
Well done!
Great work out. Quite hard for me but actually enjoyed it! Thanks for all the work you're putting in the running channel. Love from France xxx
Love these follow along sessions. Great to get the heart pumping and not feel like I’m on my own working out…. Time passes much faster. Thank you!
Andy: "you can do this even if your space is limited"
Me: "you've obviously never seen a 6'3" bloke try to workout in a 1950s 1 bedroom council flat xD"
we love a challenge!
It's all about character building
@@danbradford7127 the only thing I'll be building is a new ceiling xD
@@IndiTheBull I'm laughing so hard at this haha 😄
Recovering from a knee injury after a half marathon and struggling to find something that wouldn’t hurt but still give me a great workout. This worked great! Thanks so much! I’m a fan!!
Same with you, after HM, my knee was injured 😢
Loving it. Doing it once a week on and off for a few months now. Definitely see improvement in my running
I just needed something to make me feel great and this video was exactly what I needed❤ great gob👍
Great video. I love it ... specially the rest pauses 😀
Me too lol :)))
Loved this! Did this with my two kids and then went for a nice 2 mile run too! Only feedback I would give is the cool down could be done a bit slower. Didn’t seem to have 15 secs to do each one. Brilliant other than that so thank you for organising!
Thanks so much for the feedback. We’re always trying to do better so will take that into account for the next one for sure 🙌 Glad you enjoyed it 💪
I did this last year with my daughter when it came out when my she had just begun her distance learning model here in the US. It really supplemented her physical education program at home. And I just did it again today celebrating the day she goes back to school.
That's fantastic David! We're really pleased that it helped and well done to you both for doing it - it's a tough video!
I first found this video during lockdown, probably when it was rough weather and I couldn't go running, but I've found it really helpful, and returned to it today as an alternative to running - a knee issue means certain exercises are unwise. Thank you!
The cool down felt very rushed. For anyone seeing This comment and feeling the same way, I recommend after the workout, stopping the video and going to Run better with Ash for a post run stretch.
I tried doing this video back in March while doing Couch to 5k and at that point could barely do the first round of exercises.
Today it's snowed heavily so I decided not to do my planned 4.5mile run and tried this again, managed all three rounds this time... but the last one was a struggle and I had to quit a couple of exercises early. Still, definitely some progress, I'll try to keep doing it from time to time.
Same Here. The first time I had top stop after the first round and I was knackered. That was months ago. Today I managed top get through all 3 Sets even If I had stop a few (quite a few, actually!) of them after 30 seconds or so. It's a great Work Out!
Greetings from Sydney, Australia! I've signed up for a 10km run in September! I was expecting a relatively chilled strengthening workout but didn't expect to be sweating my butt off by the end! Thanks for the video, you've gained a new subscriber 😊
This is going to be used for my strength training as I embark on my 1/2 marathon training. As per always, thank you The Running Channel. You are a wonderful group of people.
Awww thanks so much Adam! Glad you enjoyed the video and thanks for your support :-)
Great stuff! One I'll definitely be coming back to do... when I've recovered 😂
NightSkies Dark we’ll all be feeling that tomorrow 🤣 glad you enjoyed it!
Found the warm up quiet intense 😂 But then the workout itself was really good. The jumping lunges were hard for me, felt like maybe I was doing them incorrectly? 🤔 Love the running channel ❤️🏃🏻♂️Thanks everyone 🙂🙏🏻
If those jumping lunges were hard, you were doing it *correctly* 😁
Same!!!!!
Super awesome workout, looking forward to more of our home workouts!! I am enjoying the sweat post this 20 mins workout!!
This exercise has really helped me with my Track & Field and Cross Country Run. I will always use this video to excersize before every run I attended 😊
Really enjoyed this workout. I only run a few times a week and only up to 5k. I did a couple of runs last week and done 4 miles which i never ever thought i'd do. I'm hoping if i follow your plan I can continue to 4 miles with more strengh and determination. I only run to keep myself fit (I am 59) beat myself up every 5k as I can't seem to get faster than 35mins . Fingers crossed this will help so thank you .
Thanks I died... I loved it
I am using work out once a week at the moment as I train for my half in October! I would love to see more of these videos!
Didn't really expected this to lighten my mood, but it did so much!
Great, how you explain what each exercise is good for. I also like how you motivate without sounding either judgy or too overexcited. I'll return to this the next time I miss a track and field-lesson
I Hope I’ve digested the breakfast😁
me too!
Brilliant idea, i have to confess to still be sitting in bed and just watching to get an idea of what i can expect when i try it later! I do have a question, I have a Garmin, is there a way to record an activity like this?
Simon Butler look for the strength training activity to record this one! Let us know how you find it when you get round to doing it!
Thanks for the Garmin tip. Ive been recording my strength workouts as Cardio. Just found strength in the menu 👍
I run 3 times a week and I have significantly less calf pain when I do this on the 2 weekdays between runs. Thank you!! Nothing else was helping.
It is such a great one during quarantine. Thank you the instructors!
This is my plan.. since I can't run outside anymore and I don't have treadmill at home, my plan is to just do strength training so when I come back to running, I'll actually be stronger!
Edit: just managed to do 2 rounds. Jumping lunges killed me 😂
Why cant you run outside?
@@DavidSmith-fs5qj Our place is on lockdown now due to COVID-19.. Try going out and you'll be arrested for not following the orders. Everybody in my place are advised to stay at home.
Jumping lunges and squats can take some getting used to, try swapping them with just regular lunges and squats and see how you find it!
@@runningchannel thank you for the advice!
That was brilliant, thank you!! Stay safe, stay at home everyone!
Bobbie Yaga what a way to start the day! Stay safe 😊
Hello! I just found your channel and I loved your videos! I think they have just the right balance between not too soft but also not extremely hard. Greetings from Mexico!
↓↓ Have you got any questions or suggestions of other workouts you’d like us to do? Let us know in the comments! ↓↓
glutes - I'm weak on the right side. Basically I have been running with a limp for years...
thanks for the suggestion, look out for out next home workout!
Wow running 13 miles is easier than this workout! Says a lot about my lack of cross training, I guess🤔
Loved it & would like more videos like this & including specific running drills to do at home. Thank you Anna & Andy
Jennie A so glad you liked it! And thanks for the video suggestions! 😁
That was great. Missing parkrun dreadfully, so really great to get up and get active on a saturday morning! Same time next week? X
Nicola McDermott-Roe see you here again next Saturday! 😂
Started 5k training about two weeks ago because it has always been a goal of mine to really take care of my body. Well a few days ago I learned you should pair running with strength training, which is how I found this video! It was (IMO ) really hard, but I gave it my all! I can't WAIT to see how my body and health change for the better!! Thank you for this video, for helping newbies like me become stronger one day at a time!!!
How is it going? What’s your progress?
Thank you so much! It was awesome as always!
My body can handle the exercises, but my dyspraxic brain struggles to co-ordinate, especially those skater squats and jump lunges. So hard to keep my body lined up properly.
Mark Knee try it slowed down first to get the move right!
Yep. skater squats hard on co ordination. I called the movements out to myself and walked the first few before trying to speed up.
Thank you that was fantastic. Although at 64 I think my core has left me!
kleighfield well done!
I usually just run but now I realize what I need to be doing more...that was way thougher than I thought! Thanks Anna&Andy
Now is the perfect time for cross training and building strength! Glad you enjoyed
Thanks for a great start to the day :) really enjoyed it. It was great for all over workout rather than focusing on small areas 👍🏻👍🏻👍🏻
Alice Glossop 💪💪💪
I really enjoyed that although I stupidly didn't take into account how hot I was going to get. Won't make that mistake again! 😳
Lesley Bennett haha! That’s the best thing about working out from home, easily remove layers 🤣
I only managed to complete 2 rounds (plus cool down) - I need to practice these exercises more!
Richard Southworth better than nothing! Keep working at it, you’ll get there!
Great workout. Iv keep coming back exactly because I can follow along real time
Looking great Anna! Thanks! This is just what I’ve been looking for. Running my first marathon this year!
Round 2? 😬
Yeah that's what I thought. Especially when they said, "Half way now".🤪
It’s on!
Me after my friend beat me in a race
Cheers for the video, sometimes cramming in runs between working nights and having a toddler in the house is difficult, wanted to eat dinner as a family but felt to full to run before I start work, this video stepped in to the rescue, happy days 😀👍
Glad it helped!
Just started today and reading these comments motivate me😊seems like a long journey but I will keep up
I usually just did a lot of running (3 jogs per week, 1 mile each), biking (~4 mile each day), and stretching. So now that I'm quarentined, I didn't really know what excersizes I could do within the small confines of my hotel room. Thanks for this! I had a nice 50 min workout by using this as a base.
Just wow today I received this from fellow runner. Am sweating like anything only for 2 rounds. Looking forward more strength and body weight exercise.
Thanks for wonderful interactive workout video for runners. I hope to incorporate it in my regular workout routine.
Brilliant! Thanks Anna and Andy! Not heading out running for now, with all that's going on, so will include this between my indoor bike sessions.
Great! Hope you enjoy it! Andy
This is around, like, the 6th times I followed this workout. This workout suits me better than many others that I've tried.
The sound and instruction is clear, the placement of the timer on the screen and the rest time allocation is perfect, the atmosphere in the video, that homey and relaxed feeling of the room, the aura of Workout from Home is just perfect.
Thanks Boby, that’s really kind of you to take the time to share such lovely feedback with us
Thank you TRC/ Im not a fan of strengthening and conditioning but know the importance. This was easy and what a sweat!!
Really showed me how unfit I am and how I underestimated people who are fit...thinking I could do that and what's a test for fitness and stamina...this is it...thank you guys❤
Thanks for watching and well done for doing it!
Thank You Guys For Being Apart Of My Weight Loss Journey A True Blessing
Hi guys, I love your workout routines. I use a kettle bell for the Russian twists and ankle weights for the running parts. Keep the hard work up guys love these every week fitting in with my running 🏃 and karate 🥋 training
These workouts are great. Easy to follow. I love the countdown & the little box showing you whats next. Please do some more!!!
Thanks Joanna!
Love this routine, after suffering a hamstring injury I know the importance of Gluet and lower body strength. This is great and engages those core muscles I do this once a week, touch wood I’m still injury free.
Thanks 😊👍... Now I can use this video in the park or on the second floor outside my door or downstairs in the grass ✌️
Thank you so much for this video. I've just tried your workout and really like it, even though it was a bit too hard at times (especially jumping lounges). 🙂
We loved it.
I had to test every time
Thank you so much for this! It was really easy to follow, clear and informative.
Awesome!! Thanks Chloe 🙌
this is soo great thanks so much!!!