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Strength at home

Strength workout for runners at home

Session B of the strength training plan for runners, and the whole plan if you don't use a gym. You need a step, a sofa or bench, and dumbbells or a backpack you can load. Home weights are lighter, so the single-leg moves do the heavy lifting: each leg carries your body weight plus whatever you hold. Stop every set 1 to 3 reps short of failure.

40 minIntermediate15 movesA wall · A bench or box · A step · A dumbbell · A band · An anchor pointHip flexors · Glutes · Hamstrings · Quads · Calves · Hip abductors
Follow along: a timer, a cue and the next move, one step at a time.

Warm-up

  1. Standing march60 s
    Beginner · Hip flexors, Abs, Glutes · 3D demoBrisk, arms swingingHarder: Standing band hip flexion
  2. Standing hip CARs3 slow circles each leg
    Beginner · 3D demoHold a wallHarder: 90/90 hip lift-off
  3. Hip-hinge practice8 reps
    Beginner · Glutes, Hamstrings, Back · 3D demoHarder: Dumbbell Romanian deadlift
  4. Bodyweight squat10 reps
    Beginner · Quads, Glutes, Hamstrings · 3D demoEasier: Sit squat (partial squat)Harder: Dumbbell goblet squat

Hops

Rest 60 s between sets

  1. Ankle bounces (mini pogo)2 sets of 15 to 20
    Beginner · Calves, Shins · 3D demoFrom week 3, pogo hops instead: 3 sets of 10 to 15. Short, quiet contacts. Leave hops out with a suspected stress fracture or Achilles painHarder: Pogo hops
  2. Single-leg hop and stick2 sets of 5 each leg
    Intermediate · Quads, Glutes, Calves · 3D demoFrom week 7. Hop forward and hold the landing for 2 s, knee over the middle toesEasier: Standing broad jump with stuck landingHarder: Alternate-leg bounding

Split squat and calves (2 rounds in weeks 1 to 2)

3 rounds · Rest 60 to 90 s after each pair

  1. Rear-foot-elevated split squat (Bulgarian split squat)8 to 12 each side
    Intermediate · Quads, Glutes, Hamstrings · 3D demoRear foot on a sofa or step; dumbbells or a loaded backpack. Lower the rear foot if the back knee or front hip pinchesEasier: Reverse lungeHarder: Split squat jump
  2. Single-leg calf raise from a step12 to 20 each side
    Intermediate · Calves · 3D demoFace the step with a hand on a rail; add the backpack when 20 is easy. With a painful Achilles, don't drop the heel below the step until it has been checkedEasier: Slow calf raiseHarder: Single-leg pogo hops

Hinge and soleus (2 rounds in weeks 1 to 2)

3 rounds · Rest 60 s after each pair

  1. Single-leg Romanian deadlift8 to 10 each side
    Advanced · Hamstrings, Glutes, Abs · 3D demoFingertips on a wall at first; set the weight down if you lose the lineEasier: Dumbbell Romanian deadlift
  2. Seated bent-knee calf raise (soleus raise)15 to 20
    Beginner · Calves · 3D demoBent knee, for the soleus: a heavy backpack or dumbbells on your knees, padded, with a hand on the weightHarder: Slow calf raise

Step-ups and side hips

Rest 60 s between sets

  1. Step-up2 sets of 8 to 10 each side
    Beginner · Glutes, Quads, Hamstrings · 3D demoA stable, non-slip step about knee height: drive up briskly and lower slowly. Hold a rail while you learnEasier: Low step-upHarder: Dumbbell step-up
  2. Side plank with leg lift2 sets of 8 to 10 each side
    Advanced · Hip abductors, Glutes, Abs · 3D demoEasier: a side plank for 20 to 30 s, or a side-lying leg raiseEasier: Side plank
  3. Tibialis raise2 sets of 15 to 20
    Beginner · Shins · 3D demoOptional. Back against a wall, lifting the fronts of both feetHarder: Single-leg tibialis raise

Upper body (optional, about 6 minutes)

2 rounds · Rest 60 s after each pair

  1. Push-up6 to 15 reps
    Intermediate · Chest, Triceps, Shoulders · 3D demoHands on a bench or sofa arm if floor push-ups are too hardEasier: Wall push-upHarder: Close-grip push-up (close triceps position)
  2. Band row10 to 15 reps
    Beginner · Back, Biceps, Shoulders · 3D demoAnchor the band in a closed door on the hinge side, and check the band and anchor firstHarder: Supported single-arm dumbbell row

Tips

  • Do it on an easy-run day (run first) or a rest day, at least a day before a hard run or long run.
  • When 12 split squats feel easy with 3 to spare, add load or slow the lowering to 3 seconds.
  • Stop the hops for any bone pain, and see a clinician if it doesn't settle with rest.
  • No gym at all? Do this session twice a week.
  • In weeks 1 to 2, stop every set with 3 or 4 reps to spare while you learn the moves.

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

Part of these weekly plans

Follow the whole week: which session on which day, and how to progress.

Guides that recommend it

Find more moves like these

More strength at home

Beginner bodyweight workout

A 20-minute full-body workout with no equipment: squats, knee push-ups, bridges, lunges and planks.

20 minBeginner10 movesNo equipment

Full-body bodyweight workout

An intermediate no-equipment workout: push-ups, split squats, single-leg bridges, pike push-ups and core work.

30 minIntermediate11 movesNo equipment

Full-body dumbbell workout

A 35-minute full-body strength workout with dumbbells: goblet squats, presses, rows, Romanian deadlifts and carries.

35 minIntermediate9 movesA band, A dumbbell

Questions people ask

How long does the strength workout for runners at home take?

About 40 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

You need: A wall, A bench or box, A step, A dumbbell, A band, An anchor point. Each move links to its guide, where you can find an alternative if you are missing something.

Is it suitable for me?

It is written at intermediate level. 8 of its 15 moves have an easier option listed beside them; use them freely.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.