Run Stronger with These 5 Exercises (No Gym or Weights Needed)

What if the best strength work for runners doesn’t need any weights?

Running more won’t fix what weak glutes, unstable hips, and lazy posture break down. In this episode, I cover the 5 most powerful bodyweight strength training moves every runner should do. You’ll learn how to do each one with perfect form, why it matters for running performance and injury prevention, and how to modify them for your level. Whether you’re a 5K beginner or a sub-3 marathoner, these moves work—and they don’t require a single machine or dumbbell.

Key Takeaways

• Bodyweight strength training can target the most critical muscles for runners—no gym required.
• Each of the five exercises mimics running mechanics and builds injury-resilient muscles.
• Slow, controlled reps and proper form matter more than weight or volume for runners.\

Timestamps

• [00:21] What You'll Learn
• [01:07] How To Bulgarian Split Squat
• [03:46] Use This To Balance Strength Training, Running and Life
• [04:12] How To Single Leg Deadlift
• [07:12] How To Bent Knee Calf Raise (Soleus)
• [09:21] How To Pushups For Runners
• [11:23] How To Side Plank With Leg Raise
• [13:43] How To Fit It All In

Links & Learnings

• 📈 Get your free 1% better 6-week base, make time for strength and habits training plan here - https://dlakecreates.com/basefree
• 🎧 Listen, read and learn more here https://dlakecreates.com/?p=4089
• Sam Shearman & 10W2S on Instagram - https://www.instagram.com/10w2s
• DLake Runs on IG - https://instagram.com/dlakecreates
• DLake Runs on Strava - https://www.strava.com/athletes/120507

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