Most important exercises for runners | Full Workout Routine to run faster and prevent injury

This workout is perfect for you if you want to strengthen your core and knees, prevent injury and run faster.

You might also like this workout ►    • 40 Minute Full Body Crusher | At Home...  

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Details for this workout ▼

○ Muscles worked: Full Body (legs & core focus)
○ Time: 35 Min. (Warm-Up and Cool-Down included)
○ Equipment: Two Dumbbells (for reference, I used 2x 5kg)


⏱️ 55 sec on | 10 sec off | 1 round👇

Warm-Up
• Downward Dog Foot Pedal
• Lunge Side Reach to Knee Lift
• Single Leg Standing Weight Pass

⏱️ 30 sec on | 10 sec off | 2 rounds👇

Superset 1
• Single Leg Deadlift with Knee Lift
• Weighted Side Plank with Rotation

Superset 2
• Explosive Step Up
• Dead Bug

Superset 3
• Goblet Squat + Calf Raise
• Elevated Bent Knee Side Plank

Superset 4
• Skater Jumps
• Side Plank Knee to Elbow

⏱️ 30 sec on | 5 sec off | 1 round👇

Single Leg Drop Set
• Bulgarian two Dumbbells
• Bulgarian one Dumbell
• Bulgarian Bodyweight

⏱️ 45 sec on | 10 sec off | 2 rounds👇

Core Finisher
• Runners Crunch
• Mountain Climber

⏱️ 45 sec on | 10 sec off | 2 rounds👇

Cool-Down
• Deep Lunge Hip Circles
• Foot Stretch Knees to Floor
• Shin Stretch



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Disclaimer

Before starting this workout, consult with your healthcare provider, especially if you have pre-existing health conditions. This workout is designed for individuals with a general level of fitness; adjust intensity based on your fitness level. Pay attention to your body's response during the workout; stop immediately if you experience pain, dizziness, or discomfort and consult a healthcare professional. Participation is voluntary and at your own risk; the creator is not liable for any injuries resulting from the exercises. The information in this video is for general educational purposes and not a substitute for professional medical advice; seek guidance from your physician for any health concerns.


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