Getting Started
Check out the following bodyweight exercises. Work this routine into your training schedule three times a week and you'll feel stronger, faster, and be less likely to find yourself laid up with an injury:
Front planks
What it works: Core and hips.
How to do it: Lie on the ground as if you were going to do a push-up. Bend your arms at 90-degree angles and lift your body up as you rest on your forearms. Keep your feet together and your back straight. You should be able to draw a line from your head to your heels. Hold for 30 seconds. Complete three repetitions.
More: Get Six-Pack Abs With These 5 Plank Exercises
Supermans
What it works: Lower back.
How to do it: Lie face down on the ground and raise your arms and legs off the ground. Hold for 30 seconds. Complete five repetitions.
More: 3 Core Workouts to Keep Your Back Strong
Front Lunges
What it Works: Hip flexors, quadriceps and glutes.
How to do it: Stand upright with your feet shoulder width apart, extend one leg and take a step forward. Lower your body and bend that front leg until it reaches a 90-degree angle with the ground. Be sure to keep your knee aligned with your toes, not in front of them. Slowly rise and switch legs. Repeat 15 times per side.
Calf Raises
What it works: Calves.
How to do it: Standing next to a wall for balance, put your feet together and rise onto your toes. Hold for two seconds and slowly lower downwards. Repeat 20 to 25 times.
More: 4 Essential Strength Moves for Runners
Mountain Climbers
What it works: Abs, glutes and hips.
How to do it: Begin by bending down and placing your hands on the ground in front of you in a crouched sprinter's stance. Keeping your hands in place, move your legs in a running motion as you jump and alternate from side to side. Keep your back straight. Repeat 15 times per side.
More: 8 Core Workouts for Full-Body Fitness
Tricep Dips
What it works: Triceps.
How to do it: Find an immovable bench or chair. With your back to it, place your palms behind your body on the edge of the bench with your knuckles facing outwards. Place your legs straight out in front of your body so you are resting on your heels. Slowly lower your entire body with your arms, until your elbows reach a 90-degree angle. Rise back up and repeat 20 to 25 times.
More: The 7 Best Exercises for a Full-Body Workout
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