30 day at home workout challenge for runners

  • Post last modified:December 5, 2021
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A home workout is a great alternative to an outdoors run or a gym workout, especially if the weather isn’t looking that great, or you’re having to isolate yourself at home. This is where a 30 day at home workout challenge for runners comes in handy.

Home workouts are so versatile because they can be done at any time during your day, and even better you don’t have to leave the comfort of your own home. The key is to find workouts that you enjoy and can comfortably do in your own home.

In this article, I will share some at home workouts that are great for runners to do to complement their running. The workouts in this challenge have been designed specifically for runners in mind. 

We’ll also explore:

  • Why strength workouts are so important for runners.
  • The types of strength workouts that are best for runners.
  • When to do strength workouts in your training plan. 
  • Tips and advice for doing strength workouts as a runner.

Related: Home workouts for runners: Exercises you can do in your living room

30 day at home workout challenge for runners

30 day at home workout challenge for runners

Why strength workouts are so important for runners

Strength workouts are so important for runners because they help to build stronger muscles, joints and connective tissues. If you run regularly, then you will know the importance of staying strong and injury free. 

Many studies have shown the benefits of strength training for running performance and economy.

Workouts like the ones you see in this 30 day at home workout challenge for runners are great to do because they help to reduce the risk of injury. They also contribute to better running form, in other words, if you do them regularly you will run more efficiently.

Related: Run strong: 30 day strength training plan for runners

The types of strength workouts that are best for runners

If you’re new to strength training, then the best place to start is with bodyweight exercises. All of the strength exercises in this at home workout challenge for runners are bodyweight exercises. 

Bodyweight exercises are great if you’re new to strength training because you don’t need any equipment to do them and they can be done anywhere, including in your own home.

The key as a runner is to focus on ‘compound’ movements. These are movements that use your whole body. As such, the strength exercises that you see in this plan are movements that utilise multiple areas of your body including your legs, core, upper body and arms. 

Related: 6 of the best strength workout routines for runners

When to do strength workouts in your training plan

The strength workouts in this 30 day at home workout challenge can be done any time of the day, but if you’d like to combine them with a run, then I advise you do them after an easy run and not after a long run or an intense run like a speed session or hill repeats.

Related: 7 of the best glute strengthening exercises for runners 

30 day at home workout challenge for runners

Tips and advice for completing this at home workout challenge for runners

  • This 30 day at home workout challenge for runners includes five different strength exercises for each day of the plan. Aim to do each exercise once and take no breaks in between each exercise. Try and do the exercises in the order in which you see them in the plan. 
  • You do not need any home gym equipment to complete any of the exercises in this challenge as they’re all bodyweight exercises. However, if you’d like to add weights, then feel free to do so if you feel comfortable. 
  • Each workout will take less than 10 minutes to complete at home, making them perfect additions to your morning routine or lunch break.  
  • If you find a particular strength workout is too difficult, then don’t be afraid to revert to a previous day or week when you found the workout manageable. The key is that you are comfortable doing these exercises.
  • My at home workout challenge for runners is designed to push you out of your comfort zone, but if you experience pain at any point whilst doing any exercise in this plan, then stop the exercise immediately. Don’t be tempted to push through the pain as this could lead to injury. 

Related: 6 simple strength exercises for runners

30 day at home workout challenge for runners

30 day at home workout challenge for runners: The plan

Day 1

  • Squats x 30 reps
  • Press ups x 20 reps
  • Reverse lunges x 30 reps
  • Plank – hold for 30 seconds
  • Jumping jacks x 30 reps

Day 2

  • Curtsy lunge x 30 reps (15 each leg)
  • Plank with shoulder taps x 20 reps 
  • Forward lunges x 30 reps
  • Side plank – hold for 15 seconds on each leg
  • High knees x 45 reps

Day 3

  • Squat jacks x 30 reps
  • Press ups x 20 reps
  • Side lunges x 30 reps
  • Crunches x 30 reps 
  • Butt kicks x 30 reps

Day 4

  • Jump lunges x 30 reps
  • Tricep dips x 25 reps
  • Hip thrusts x 25 reps
  • Russian twists x 30 reps
  • Side-lying leg lifts x 30 reps (15 each leg)

Day 5

  • Single leg squats x 20 reps (10 each leg)
  • Superman pulls x 20 reps 
  • Skaters x 30 reps (15 each side)
  • Lying windscreen wipers x 30 reps
  • Fire hydrants x 20 reps (10 each leg)

Day 6

  • Sumo squats x 30 reps
  • Hip thrusts x 25 reps
  • Donkey kicks x 30 reps (15 each leg)
  • Lying toe taps x 30 reps
  • High knees x 45 reps

Day 7

  • Squats x 35 reps
  • Leg lifts x 30 reps
  • Wall sit squats x 30 reps
  • Jumping jacks x 35 reps
  • Plank – hold for 45 seconds

Day 8

  • Curtsy lunge x 40 reps (20 each leg)
  • Crunches x 40 reps
  • Side lunges x 40 reps (20 each side)
  • Russian twists x 30 reps
  • Hip thrusts x 30 reps

Day 9

  • Squat jacks x 35 reps
  • Leg raises x 30 reps 
  • Fire hydrants x 30 reps (15 each leg)
  • Burpees x 20 reps
  • Crunches x 30 reps

Day 10

  • Jump lunges x 35 reps
  • Tricep dips x 35 reps
  • Skaters x 35 reps
  • Prone leg lifts x 30 reps
  • High knees x 45 reps

Day 11

  • Single-leg squats x 30 reps (15 each leg)
  • Russian twists x 30 reps
  • Side-lying leg lifts x 30 reps (15 each leg)
  • Donkey kicks x 30 reps (15 each leg)
  • Plank with shoulder taps x 30 reps 

Day 12

  • Sumo squats x 30 reps 
  • V-sit ups x 30 reps
  • Forward lunges x 30 reps (15 each leg)
  • Press up x 30 reps
  • Jumping jacks x 40 reps

Day 13

  • Squats with kickback x 30 reps
  • Lying toe taps x 30 reps
  • Knee to stands x 30 reps
  • Tricep dips x 30 reps
  • Plank – hold for 45 seconds

Day 14

  • Squat with knee drive x 30 reps (15 each leg)
  • Lying windscreen wipers x 30 reps
  • Hip thrusts x 30 reps
  • Bicycle crunches x 30 reps
  • Side-lying leg lifts x 30 reps (15 each leg)
30 day at home workout challenge for runners

Day 15

  • Squats x 40 reps
  • Scissors x 30 reps
  • Donkey kickbacks x 40 reps (20 each leg)
  • Superman pulls x 35 reps
  • High knees x 45 reps

Day 16

  • Curtsy lunge x 45 reps
  • Plank with shoulder taps x 40 reps
  • Fire hydrants x 40 reps (20 each leg)
  • V-sit ups x 40 reps
  • Knee to stands x 40 reps

Day 17

  • Squat jacks x 40 reps
  • Leg raises x 40 reps 
  • Hip thrusts x 40 reps
  • Tricep dips x 40 reps
  • Jumping jacks x 40 reps

Day 18

  • Jump lunges x 40 reps
  • Bicycle crunches x 40 reps
  • Skaters x 40 reps 
  • Donkey kicks x 40 reps (20 each leg)
  • Plank – hold for 50 seconds

Day 19

  • Single-leg squats x 40 reps (20 each leg)
  • V-sit ups x 40 reps
  • Wall sits – hold for 45 seconds
  • Crunches x 40 reps
  • Butt kicks x 40 reps

Day 20

  • Sumo squats x 40 reps
  • Lying windscreen wipers x 40 reps
  • Forward lunges x 40 reps
  • Russian twists x 40 reps
  • Side plank – hold for 20 seconds on each leg

Day 21

  • Squat with knee drive x 40 reps (20 each leg)
  • Hip thrusts x 40 reps
  • Burpees x 40 reps
  • Leg raises x 40 reps 
  • High knees x 40 reps

Day 22

  • Jump squats x 40 reps
  • Scissors x 40 reps
  • Donkey kickbacks x 40 reps (20 each leg)
  • Plank with shoulder taps x 40 reps 
  • Jumping jacks x 40 reps

Day 23

  • Squats x 45 reps
  • Lying toe taps x 40 reps
  • Reverse lunges x 45 reps
  • Superman pulls x 40 reps
  • Knee to stands x 40 reps

Day 24

  • Curtsy lunge x 40 reps
  • Press ups x 40 reps
  • Hip thrusts x 40 reps
  • Side plank – hold for 20 seconds on each leg
  • High knees x 45 reps

Day 25

  • Squat jacks x 40 reps
  • V-sit ups x 40 reps
  • Wall sits – hold for 45 seconds
  • Bicycle crunches x 40 reps
  • Plank – hold for 45 seconds

Day 26

  • Jump lunges x 40 reps
  • Leg raises x 40 reps
  • Side lunges x 40 reps
  • Tricep dips x 40 reps
  • Burpees x 40 reps

Day 27

  • Single-leg squats x 40 reps (20 each leg)
  • Press ups x 40 reps
  • Single-leg glute bridge x 40 reps (20 each leg)
  • Russian twists x 40 reps
  • Skaters x 40 reps

Day 28

  • Sumo squats x 40 reps
  • Plank with shoulder taps x 40 reps
  • Fire hydrants x 40 reps (20 each leg)
  • Side-lying leg lift – 40 reps (20 each leg)
  • Jumping jacks x 40 reps

Day 29

  • Squat with knee drive x 40 reps (20 each leg)
  • Superman pulls x 40 reps
  • Hip thrusts x 40 reps
  • Wall sits – hold for 40 seconds
  • Plank – hold for 45 seconds

Day 30

  • Jump squats x 40 reps
  • Scissors x 40 reps
  • Press ups x 40 reps
  • Single-leg glute bridge x 40 reps (20 each leg)
  • High knees x 40 reps

More strength training tips:

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Caroline Geoghegan

Caroline Geoghegan (aka Run With Caroline) helps people become faster and stronger runners. She started her blog in 2018 to share her passion for running. Caroline is a UK Athletics qualified Run Leader and Run Coach and NASM qualified Personal Trainer.

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