Bodyweight Exercises to Get Faster and Run Longer

1. Start standing with feet just wider than hip-width apart, toes pointed slightly out, clasp hands at chest for balance.
2. Send hips back and down, bending knees to lower down as far as possible with chest lifted.
3. Drive left knee in toward chest, then quickly step it back to plank position.
4. Repeat.

1. Stand with feet hip-width apart.
2. Step forward with right foot, bending both knees to 90 degrees.
3. Drive through right heel to stand, while stepping left foot forward and dropping into a lunge on the left side.
4. Continue walking forward, making sure back knee hovers just off the floor with each step and front knee tracks over toes.

Start on all fours, shoulders over wrists Lower back down for an added challenge.

1. Lie faceup, legs straight, hands under glutes for support.
2. Shift weight to left leg and bring right knee up so hip, knee, and ankle form 90-degree angles.
3. Stand with feet together.
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1. Stand with feet together.
2. Step right foot back, lowering down so both knees form a 90-degree angle, with right knee hovering just above the floor and left knee tracking over toes.
3. Sit on the floor, knees bent, heels resting on mat.
4. Repeat on left side.
5. Continue alternating.

1. Lie faceup, knees bent, and feet planted on the floor.
2. Bend left knee to lower right heel below the step, then press back up glutes The Best Strength Workouts for Runners.
3. Lower back down.
4. Repeat.

1. Lie faceup, knees bent, feet planted, arms down by sides on the floor.
2. Lift right leg up toward the ceiling, so that both knees are aligned.
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5. Repeat.
6. Run Faster & Stronger.

1. Start standing.
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3. Step left leg out far enough to create a 90-degree angle without the knee reaching past the toes. This is the starting position.
4. Squeeze inner thighs together, as you lower straight down. Left knee should hit 90 degrees, while right knee points straight down to the floor.
5. Press through the left heel to return to starting position.
6. Repeat.
7. Run Faster & Stronger.

1. Stand with feet hip-width apart.
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3. and NASM-certified trainer tells.
4. Send hips back and down, bending knees to lower down as far as possible with chest lifted.
5. Continue alternating lunges with a jump in the middle, aiming to increase time in the air and decrease time on the ground.

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2. Send hips back and down and bend left knee to lower halfway down into a squat Step forward with right foot, bending both knees to 90 degrees.
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4. Repeat.
5. Run Faster & Stronger.

1. Push through right foot to come up to toes.
2. Shift weight to right foot, left foot lifted off step.
3. Push through right foot to come up to toes.
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5. Run Faster & Stronger.

1. Start standing with feet just wider than hip-width apart, toes pointed slightly out, clasp hands at chest for balance.
2. Send hips back and down, bending knees to lower down as far as possible with chest lifted.
3. Drive through heels and explode up, jumping off the ground.
4. Stand with feet hip-width apart on the edge of a step or box, legs straight squat.
5. Repeat.

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2. Shift weight to right leg and let left foot hang off step.
3. Push through right forefoot to come up to toes.
4. Pause for a second, then lower heel back down.
5. Repeat.
6. Run Faster & Stronger.

1. Stand with left foot on a step and right heel hanging off the edge.
2. Bend left knee to lower right heel below the step, then press back up.
3. Repeat.
4. Run Faster & Stronger.

1. Stand on step or box with feet hip-width apart on the edge of a step or box, heels off edge.
2. Repeat on left side.
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4. Repeat.

1. Start on all fours, shoulders over wrists.
2. Step feet back and engage glutes and thighs to straighten legs. Body should form a straight line from shoulders to hips to heels. Think about pushing the ground away from you and pulling the belly button up toward the spine to keep back flat.
3. Stand with feet together.

1. Start in a high plank position, shoulders over wrists, core engaged so body forms a straight line from shoulders to hips to heels. Engage glutes and thighs to keep legs straight.
2. Drive left knee in toward chest, then quickly step it back to plank position.
3. Sit on the floor, knees bent, heels resting on mat.
4. Continue alternating.

1. Lie on left side, left forearm on the floor with elbow directly under shoulder.
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3. With control, reach right arm underneath the body, rotating upper body toward the floor.
4. Extend right arm back up toward ceiling and return to side plank.
5. Repeat.
6. Run Faster & Stronger.

1. Lie faceup, legs straight, arms by sides with hands positioned below glutes for support.
2. Lift legs just six inches off the mat.
3. Draw belly button to spine to keep low back from lifting up off mat.
4. Step forward with right foot, bending both knees to 90 degrees.

1. Sit on the floor, knees bent, heels resting on mat.
2. or opt for a mix of moves to target your entire body in one workout.
3. With control, reach right arm underneath the body, rotating upper body toward the floor.
4. Continue alternating.

To make it harder, hold a dumbbell or kettlebell or lift heels off of floor.

1. target your legs.
2. Keeping low back flat against the mat, lift legs up toward ceiling, keeping knees as straight as possible.
3. Races - Places.
4. When legs hover just an inch off the floor, lift back up.
5. Repeat.