30-Day Home Strength Workouts For Runners

Home workouts are extremely popular as they are very convenient for people. You can simply come straight home from work and do a workout without having to go back out to the gym.

30-Day Home Strength Workouts For Runners

You can perform a variety of workouts at home to make sure that you are focused on improving your fitness. 

Runners need to perform different exercises to keep themselves strong and healthy, which is why 30-day home workouts can be beneficial (You might also want to check out resitance band exercises here).

You can do them from home to make sure that you are comfortable and have everything that you need around you. 

This article will explain more about 30-day home strength workouts for runners to inform you more about what they include and how they can benefit you.

You can find out more below to see if they are something that you would like to start doing at home!

What Is A 30-Day Home Strength Workout?

A 30-day home strength workout is a series of workouts that are performed across a month.

They are designed for runners to help them strengthen their whole bodies as they can then see an improvement in their running.

As runners have a good fitness level, focusing on a variety of workouts that target their different muscle groups can help them to see their physical abilities develop. 

How Do 30-Day Home Strength Workouts Work?

Runners are often taught that they shouldn’t perform long-distance runs 2 days in a row, but with 30-day home strength workouts, you can strengthen your joints and muscles to help you see an improvement in your running performance. 

You will be performing a set of different workouts during the 30 days so you will be letting different muscle groups take breaks, so you will not be constantly working your entire body.

This will allow your muscles to rest to avoid causing yourself an injury. 

Why Should Runners Perform Strength Exercises?

The main reason why runners should focus on strength training is that it can help them to become more powerful runners.

If you have no muscle, you will not be able to use the same amount of power as someone who has dedicated a lot of their time to strength training.

This can help people to feel more confident in themselves and achieve their goals. 

When you strength train, your aim should be to become a stronger person.

This will allow you to see a change in your running style as you will be more focused on improving your whole body strength, not just your general fitness. 

What Strength Training Should Runners Do?

Runners need to take part in a variety of different strength training activities as this helps them to exercise different muscle groups.

Full body training is important as this helps people to exercise their legs, upper body, arms, and core. This is very important for runners as they need to remain strong and stable when they are running. 

Core strength is very important for runners as it allows them to stay well-balanced. Without a strong core, runners will not be able to hold themselves up and keep their bodies facing towards the front.

If you do not have a strong core, you will struggle with your balance, which can affect your speed and overall performance. 

Unilateral training is important as your body will already be used to unilateral movements from running.

It includes single arm or leg exercises, which are very similar to the movements that you perform when you run.

This can help you increase your stability and focus on single joint exercises to ensure that they are strengthened well. 

Should You Use Weights?

30-Day Home Strength Workouts For Runners

If you have never done strength training before, it is recommended that you only use your body weight for these exercises.

If you add weights too quickly, you could injure yourself as you could pull a muscle. You should not be using heavy weights as a beginner as you will not be able to perform the exercises correctly. 

If you cannot perform the exercises well, you will not see an improvement in your running performance.

Therefore, starting with your body weight will ensure that you become accustomed to the movements before you then begin to add light weights.

Do not force yourself to use weights that are heavier than you are ready for as you will only cause yourself an injury. 

How Many Times A Week Should Runners Strength Train?

It is beneficial for runners to strength train between 2 and 3 times a week. The sessions should be incorporated into a training schedule to help them vary their schedule.

Although strength is important for runners, there is the option for them to be flexible with how often they train. 

Some runners prefer to do shorter strength training exercises and spread them out across the week as they find this easier to incorporate into their running routine.

It is entirely up to you how you decide to spread out your strength training, but having a go at the 30-day home strength workouts can help you to decide what exercises you find more difficult than others. 

When runners are doing the 30-day home strength workouts, they can do them at any time of the day.

If you prefer to do a workout early in the morning, you can get it out of the way, or you can do it when you finish work. It is up to you how you slot them into your working day as you need to make them convenient for you!

How Many Strength Exercises Are There?

For the 30-day home strength training plan, there are 5 exercises that you do for each day of the month.

There are reps included so you know how many of each exercise you need to do to make sure that you are not doing too many or too little.

This means that you will be focusing on different parts of your body to make sure that every muscle group is working. 

Can You Still Run When Doing The Plan?

If you are interested in starting the 30-day home strength workouts, you might be concerned about whether or not you should still be running.

You do not want your body to burn out, so you need to make sure that you are still alternating between long-distance and short-distance runs. 

It is recommended that you do a light run after these exercises as you do not want your body to burn out, but if you feel like you want to do a longer run, do not overdo it.

You do not want your body to become exhausted nor do you want to pick up an injury. It is important to rest in between strength exercises, but a light run is usually acceptable, so listen to your body.

If your body isn’t feeling like running after you have completed your strength training, do not force yourself to go. You will not feel any benefits from the run and your body will feel exhausted.

If your body wants to rest, you need to make sure that you listen to it as you do not want to injure yourself and find that you cannot do anything until you have recovered. 

Should The Strength Workouts Be Difficult?

30-Day Home Strength Workouts For Runners

The strength workouts will be difficult, especially if you are not used to them. They will be working a variety of different muscles, so you will likely find them very hard to perform when you first begin.

You might find that you can only perform a certain number of reps when you start, so gradually work up to the full amount if you are struggling. 

If you are finding one exercise particularly difficult, do not feel like you need to carry on with it, especially if you are struggling with balance.

To make sure that you are getting your workout, find an exercise that works the same muscles so that you do not miss out on training them.

Core exercises can be hard for beginners, but you will find them easier with time and practice. 

If there is a particular exercise that is causing you pain, you should not continue to do it. Continuing to push yourself when your body is in pain is dangerous, so make sure that you avoid doing that exercise.

Find another one that you feel more comfortable doing. If there is continuing pain with any exercise that you do, seek advice from a doctor immediately. 

30-Day Home Strength Workout Guide

Below you will find the workouts for the 30-day home strength workouts. You will be able to see the number of reps that you need to complete for each exercise to ensure that you are working your body enough.

Do not go over these reps as you could exhaust your body, especially if you are planning to do a short run that day. 

Day 1

  • 30 squats
  • 20 press-ups
  • 30 jumping jacks
  • 30-second plank
  • 30 reverse lunges

Day 2

  • 45 high knees
  • 15 curtsy lunges per leg (30 in total)
  • 20 shoulder taps
  • 15-second side plank
  • 30 forward lunges

Day 3

  • 30 butt kicks
  • 30 side lunges
  • 30 squats
  • 30 crunches
  • 20 press-ups

Day 4

  • 25 tricep dips
  • 15 side-lying leg lifts per leg (30 in total)
  • 30 Russian twists
  • 30 jump lunges
  • 25 hip thrusts

Day 5

  • 20 superman pulls
  • 10 fire hydrants per leg (20 in total)
  • 30 leg windscreen wipers 
  • 20 single-leg squats
  • 15 skaters per leg (30 in total)

Day 6

  • 45 high knees
  • 30 sump squats
  • 15 donkey kicks per leg (30 in total)
  • 30 lying down toe taps
  • 25 hip thrusts

Day 7

30-Day Home Strength Workouts For Runners
  • 35 jumping jacks
  • 45-second plank
  • 35 squats
  • 30 wall sit squats 
  • 30 leg lifts

Day 8

  • 40 crunches
  • 40 side lunges
  • 30 Russian twists
  • 20 curtsy lunges per leg (40 in total)
  • 30 hip thrusts

Day 9

  • 30 leg raises
  • 30 crunches
  • 35 squat jacks
  • 15 fire hydrants per leg (30 in total)
  • 20 burpees

Day 10

  • 35 skaters
  • 35 tricep dips
  • 35 jump lunges
  • 45 high knees
  • 30 leg lifts

Day 11

  • 30 Russian twists
  • 30 shoulder taps
  • 15 donkey kicks per leg (30 in total)
  • 30 side-lying leg lifts 
  • 15 single-leg squats per leg (30 in total)

Day 12

  • 30 V-sit crunches 
  • 30 sumo squats
  • 30 press-ups
  • 40 jumping jacks
  • 15 forward lunges per leg (30 in total)

Day 13

  • 30 lying down toe taps
  • 30 tricep dips
  • 45-second plank
  • 30 squats and kickbacks
  • 30 knees to standing

Day 14

  • 30 leg windscreen wipers
  • 30 bicycle crunches
  • 15 side-lying leg lifts per leg (30 in total)
  • 30 hip thrusts
  • 15 squats with knee drives per leg (30 in total)

Day 15

  • 30 scissors
  • 35 superman pulls
  • 45 high knees
  • 20 donkey kicks per leg (40 in total)
  • 40 squats

Day 16

  • 40 shoulder taps
  • 40 V-sit crunches
  • 40 knees to standing
  • 45 curtsy lunges
  • 20 fire hydrants per leg (40 in total)

Day 17

  • 40 leg raises
  • 40 tricep dips
  • 40 squat jacks
  • 40 jumping jacks
  • 40 hip thrusts

Day 18

  • 40 bicycle crunches 
  • 40 skaters
  • 50-second plank
  • 20 donkey kicks per leg (40 in total)
  • 40 jump lunges

Day 19

  • 45-second wall sit
  • 40 butt kicks
  • 20 single-leg squats per leg (40 in total)
  • 40 V-sit crunches
  • 40 crunches

Day 20

30-Day Home Strength Workouts For Runners
  • 40 Russian twists
  • 40 sumo squats
  • Hold side plank for 20 seconds per side
  • 40 forward lunges
  • 40 leg windscreen wipers

Day 21

  • 40 burpees
  • 20 squats and knee drives per leg (40 in total)
  • 40 high knees
  • 40 leg raises
  • 40 hip thrusts

Day 22

  • 40 scissors
  • 40 jumping jacks
  • 40 jump squats
  • 20 donkey kicks per leg (40 in total)
  • 40 shoulder taps

Day 23

  • 40 lying down toe taps
  • 40 knees to standing
  • 40 superman pulls
  • 45 squats
  • 45 reverse lunges

Day 24

  • 40 press-ups
  • 45 high knees
  • 40 curtsy lunges
  • 40 hip thrusts
  • Hold side plank for 20 seconds on each side

Day 25

  • 40 V-sit crunches
  • 45-second plank
  • 40 bicycle crunches
  • 40 squat jacks
  • 45-second wall sit

Day 26

  • 40 leg raises
  • 40 jump lunges
  • 40 tricep dips
  • 40 burpees
  • 40 side lunges

Day 27

  • 40 skaters
  • 20 single-leg squats (40 in total)
  • 40 press-ups
  • 20 single-leg glute bridges per leg (40 in total)
  • 40 Russian twists

Day 28

  • 40 jumping jacks
  • 40 sumo squats
  • 20 fire hydrants per leg (40 in total)
  • 40 shoulder taps
  • 20 side-lying leg lifts per leg (40 in total)

Day 29

  • 45-second plank
  • 40 hip thrusts
  • 20 squats with knee drives per leg (40 in total)
  • 40-second wall sit
  • 40 superman pulls

Day 30

  • 40 high knees
  • 40 jump squats
  • 40 press-ups
  • 20 single-leg glute bridges per leg (40 in total)
  • 40 scissors

Final Thoughts

To conclude, runners should participate in these exercises as they are very beneficial for building their muscles.

It is important to have strong muscles when running as they help you become more powerful and well-balanced. You will see significant development in your running style and energy.

If you find that one of the exercises is too hard, find one that you are more comfortable with as it will be beneficial for you and you will not hurt yourself.

If an exercise is causing you pain, avoid performing it and make sure that you seek advice from a doctor if the pain persists.

Jessica Knight