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The Ultimate Pyramid Workout for Runner’s Strength

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!

This at home pyramid workout is the ultimate strength workout! Ideal for runners and others hoping to increase their fitness. The full body pyramid workout combines cardio with strength for one of the most epic work outs. If you are looking for strength workout ideas, look no further! This pyramid workout is a game changer for running.

Runner’s Strength Pyramid Workout

This at home pyramid workout is the ultimate strength workout! Ideal for runners and others hoping to increase their fitness. The full body pyramid workout combines cardio with strength for one of the most epic work outs. If you are looking for strength workout ideas, look no further! This pyramid workout is a game changer for running.

Pyramid Workout Level 1: Repeat All Moves x 1

  • 50 SquatsThis at home pyramid workout is the ultimate strength workout! Ideal for runners and others hoping to increase their fitness. The full body pyramid workout combines cardio with strength for one of the most epic work outs. If you are looking for strength workout ideas, look no further! This pyramid workout is a game changer for running.

 Pyramid Workout Level 2: Repeat All Moves x 2

  • 30 Second PlankThis at home pyramid workout is the ultimate strength workout! Ideal for runners and others hoping to increase their fitness. The full body pyramid workout combines cardio with strength for one of the most epic work outs. If you are looking for strength workout ideas, look no further! This pyramid workout is a game changer for running.
  • 30 Second BridgeThis at home pyramid workout is the ultimate strength workout! Ideal for runners and others hoping to increase their fitness. The full body pyramid workout combines cardio with strength for one of the most epic work outs. If you are looking for strength workout ideas, look no further! This pyramid workout is a game changer for running.

Pyramid Workout Level 3: Repeat All Moves x 3

  • 15 Dumbbell Curls
  • 15 Overhead Press
  • 15 Straight Arm ExtensionThis at home pyramid workout is the ultimate strength workout! Ideal for runners and others hoping to increase their fitness. The full body pyramid workout combines cardio with strength for one of the most epic work outs. If you are looking for strength workout ideas, look no further! This pyramid workout is a game changer for running.

Pyramid Workout Level 4: Repeat All x 4

  • 10 Skaters
  • 10 Donkey KicksThis at home pyramid workout is the ultimate strength workout! Ideal for runners and others hoping to increase their fitness. The full body pyramid workout combines cardio with strength for one of the most epic work outs. If you are looking for strength workout ideas, look no further! This pyramid workout is a game changer for running.
  • 10 ClamshellsThis at home pyramid workout is the ultimate strength workout! Ideal for runners and others hoping to increase their fitness. The full body pyramid workout combines cardio with strength for one of the most epic work outs. If you are looking for strength workout ideas, look no further! This pyramid workout is a game changer for running.
  • 10 SupermansThis at home pyramid workout is the ultimate strength workout! Ideal for runners and others hoping to increase their fitness. The full body pyramid workout combines cardio with strength for one of the most epic work outs. If you are looking for strength workout ideas, look no further! This pyramid workout is a game changer for running.

Pyramid Workout Level 5: Repeat All Moves x 5

  • 15 Second Left Side Plank
  • 15 Second Ride Side PlankThis at home pyramid workout is the ultimate strength workout! Ideal for runners and others hoping to increase their fitness. The full body pyramid workout combines cardio with strength for one of the most epic work outs. If you are looking for strength workout ideas, look no further! This pyramid workout is a game changer for running.
  • 10 LungesThis at home pyramid workout is the ultimate strength workout! Ideal for runners and others hoping to increase their fitness. The full body pyramid workout combines cardio with strength for one of the most epic work outs. If you are looking for strength workout ideas, look no further! This pyramid workout is a game changer for running.
  • 10 Leg Lifts (both at the same time)This at home pyramid workout is the ultimate strength workout! Ideal for runners and others hoping to increase their fitness. The full body pyramid workout combines cardio with strength for one of the most epic work outs. If you are looking for strength workout ideas, look no further! This pyramid workout is a game changer for running.
  • 10 Single Leg Extensions (starting from bridge position)This at home pyramid workout is the ultimate strength workout! Ideal for runners and others hoping to increase their fitness. The full body pyramid workout combines cardio with strength for one of the most epic work outs. If you are looking for strength workout ideas, look no further! This pyramid workout is a game changer for running.

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!

This at home pyramid workout is the ultimate strength workout! Ideal for runners and others hoping to increase their fitness. The full body pyramid workout combines cardio with strength for one of the most epic work outs. If you are looking for strength workout ideas, look no further! This pyramid workout is a game changer for running.

This at home pyramid workout is the ultimate strength workout! Ideal for runners and others hoping to increase their fitness. The full body pyramid workout combines cardio with strength for one of the most epic work outs. If you are looking for strength workout ideas, look no further! This pyramid workout is a game changer for running.
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