We all know that strength training offers great benefits for runners. It helps us build strength and muscles so we can run properly fit on a consistent basis. Most strength training exercises require certain types of weights, such as kettlebells. But what if you don’t have weights or don’t have time to go to the gym? Well, here we have compiled four upper strength exercises that do not require more weight than your own body weight.
Bodyweight exercises are very efficient and a great way to build functional strength from the comfort of your own core. These exercises are ideal for both beginners and experienced runners:
jump squat
This plyometric exercise helps you develop explosiveness and conditioning. Due to the dynamic nature of this exercise, you should approach it with caution. This exercise will put high levels of stress on your ankles, feet, hips, and knees. You want to start slow with a few reps and focus on perfecting your technique.
Stand with your feet slightly wider than shoulder-width apart, push your buttocks back, and bend your knees. Then, you jump up and land softly on your feet with your knees bent. If you’re a beginner, you should start with at least 2 sets of 8 reps and work your way up to 5 sets of 20 reps.
sit on the wall
The wall sit is a great alternative to the squat, and this exercise can help you build lower-body strength. Sit against a wall and your knees should be parallel to the ground. You must keep your head in a neutral position. Hold this position for 30 seconds, take a short break, and then repeat 4 times.
gladiator stronghold
This is an exercise that is good for building total body strength. You start in a side plank position with one hand placed directly under your shoulder. Keep your other arm at full extension. Start with your feet together, and then lift your top leg. You should hold this position while keeping your torso tight. You should keep a straight line from your head to your toes. Hold this position for 10 seconds and repeat this 4 times.
extended plank
This exercise is an advanced form of the traditional plank and provides a new challenge to develop your core and strengthen your shoulders. Begin this exercise in a pushup position, then slide your hands forward as far as possible while keeping your core contracted. You must hold this position for 45 seconds and then return to your starting position. Our advice is to complete at least 3 sets of this exercise.