December 6, 2023

How bodyweight training helps you run faster

Running is a fantastic way to stay fit and improve your health, but to become a more efficient runner, it's crucial to incorporate some form of strength training into your routine too. While many runners focus on traditional weightlifting, bodyweight training offers a compelling alternative. In this blog, we'll explore why this training method is excellent for runners and how it can enhance your performance.

Improved strength 

A structured and progressive programme can help build overall strength and muscular endurance, which are essential components to becoming a strong runner. Movements such as squats, lunges, bounding and static holds help engage multiple muscle groups, developing a well-rounded base for total body strength. This increased strength will help you maintain an efficient running style, which also reduces the risk of injury.

Injury prevention

Stronger muscles are more reactive creating better muscular synergy and stability when running. The more connection you have with your body, through the use of bodyweight training you can reduce common running injuries like shin splints, knee pain, and even lower back pain. Consistent training can promote better balance and proprioception, reducing the risk of trips and falls while running.

Enhanced core strength

A strong and stable core is crucial for maintaining proper posture and balance while running. Bodyweight exercises such as planks, side planks, and dead bugs target the necessary muscles required to help you maintain a stronger position and reduce the risk of an inefficient running style. When your core is strong, you can run with less effort, keeping your heart rate low, helping you run further and faster.

Convenience and accessibility

One of the most significant advantages of bodyweight training is how accessible it is. You don't need a gym membership or any fancy equipment to perform these movements. They can be done virtually anywhere, making it easy to incorporate them into your daily routine. Whether you're traveling, at home, or at the park, you can maintain your training regime whenever and wherever you like.


Bodyweight training offers a number of benefits for runners and fitness enthusiasts alike. Stronger muscles and greater body awareness will not only improve your overall resilience when training but also your ability to train for longer into your later years. 

The versatility and convenience of this training method creates an opportunity to be flexible with your running programme and your day to day life. Whether you're a beginner or a seasoned runner, bodyweight training offers an incredibly transformative experience for your running journey.

Thanks to Sporlab for the image

Coach Simon

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