It took me a few years to realize that if I wanted to be a lifelong runner, I was going to have to do more than just run. It sure seems contradictory though, doesn’t it? At times it can frustrating that we can’t just increase our mileage to become a better runner. But, more often than not, I am grateful that running forces me to stay strong and healthy. One of the best things running has taught me to do is complete regular strength training exercises.
Related: The 30 Day Strength Training Challenge for Runners
After a while, the same bodyweight workouts begin to feel mundane and boring. In an effort to avoid monotony (I am definitely guilty of not changing up my routine;), I’ve created this pyramid workout to build muscle and strength. This pyramid workout is meant specifically to increase runner’s strength by taking some typical strength training exercises and arranging them within a pyramid routine.
This bodyweight pyramid workout for runners will build strength and endurance to keep you injury free as your training continues. I am so excited about this pyramid workout because it mixes up my usual strength workout and gives it a fresh vibe! Not to mention, it’s a great way to fit in a ton of repetitions for each strength training exercise without even realizing it.
Here’s how it works: repeat the moves in the top level one time, the next level two times, then next level three times, etc. It will look something like this (the top level being level 1 and the bottom level being level 5).
- Level 1: Repeat moves x 1
- Level 2: Repeat moves x 2
- Level 3: Repeat moves x 3
- Level 4: Repeat moves x 4
- Level 5: Repeat moves x 5
This pyramid workout is a great way to mix up your usual routine, or to start incorporating strength training for the first time. Try it out!
Runner’s Strength Pyramid Workout
Pyramid Workout Level 1: Repeat All Moves x 1
- 50 Squats
Pyramid Workout Level 2: Repeat All Moves x 2
- 30 Second Plank
- 30 Second Bridge
Pyramid Workout Level 3: Repeat All Moves x 3
- 15 Dumbbell Curls
- 15 Overhead Press
- 15 Straight Arm Extension
Pyramid Workout Level 4: Repeat All x 4
- 10 Skaters
- 10 Donkey Kicks
- 10 Clamshells
- 10 Supermans
Pyramid Workout Level 5: Repeat All Moves x 5
- 15 Second Left Side Plank
- 15 Second Ride Side Plank
- 10 Lunges
- 10 Leg Lifts (both at the same time)
- 10 Single Leg Extensions (starting from bridge position)
Feel free to adjust the number of repetitions of each move as needed. Incorporating this workout pyramid into your training plan on strength training days will keep your entire body strong and ready to hit your goals. Regular strength training helps prevent injury and keeps your body from experiencing fatigue and burnout on the run. Taking the time to build that runner’s strength makes us happy and healthy out on the trails.
Check out some more strength workouts!
- Strength Workout for Runners
- The Ultimate 30 Day Strength Training Challenge
- 20 Minute Bodyweight Leg Workout
- 15 Minute Dumbbell Arm Workout
- 30 Minute Core Workout for a Flat Belly
this blog is amazing. i love how you added clear pics of the suggested workout schedule. try these shoes out during your next marathon.. https://amzn.to/2I0lWXx
Thank you, and thanks for reading! I do love Asics – they have some great running gear and shoes! Let me know if there’s ever anything you’d like to read about. Happy running! ?
This is fantastic. I am going to bookmark this page. I love your pyramid workout (and your tights)! 🙂
So glad you like it!! (And my tights – they are my favorite because they’re so colorful! Thank you!?). I am excited about this pyramid workout because it really helps me mix up my usual routine and is also a really great workout! You’ll have to let me know what you think!