{"id":5813,"date":"2021-12-05T09:30:00","date_gmt":"2021-12-05T09:30:00","guid":{"rendered":"https:\/\/www.runwithcaroline.com\/?p=5813"},"modified":"2023-04-26T21:59:49","modified_gmt":"2023-04-26T20:59:49","slug":"30-day-at-home-workout-challenge-for-runners","status":"publish","type":"post","link":"https:\/\/www.runwithcaroline.com\/30-day-at-home-workout-challenge-for-runners\/","title":{"rendered":"The ultimate 30 day workout challenge for runners"},"content":{"rendered":"<style>img#mv-trellis-img-1::before{padding-top:149.92679355783%; }img#mv-trellis-img-1{display:block;}img#mv-trellis-img-2::before{padding-top:149.92679355783%; }img#mv-trellis-img-2{display:block;}img#mv-trellis-img-3::before{padding-top:149.92679355783%; }img#mv-trellis-img-3{display:block;}<\/style>\n<p>A home workout is a great alternative to an outdoors run or a gym workout, especially if the weather isn&rsquo;t looking that great, or you&rsquo;re having to isolate yourself at home. <\/p>\n\n\n\n<p>This is where a 30 day workout challenge for runners comes in handy.<\/p>\n\n\n\n<p>Home workouts are so versatile because they can be done at any time during your day, and even better you don&rsquo;t have to leave the comfort of your own home. <\/p>\n\n\n\n<p>The key is to find workouts that you enjoy and can comfortably do in your own home.<\/p>\n\n\n\n<p>In this guide we&rsquo;ll look at:<\/p>\n\n\n\n<ul>\n<li>What is the 30 day workout challenge for runners?<\/li>\n\n\n\n<li>How does a 30 day workout challenge work?<\/li>\n\n\n\n<li>What are the best strength exercises for runners?<\/li>\n\n\n\n<li>How often should runners do strength workouts?<\/li>\n\n\n\n<li>When should runners do strength workouts?<\/li>\n\n\n\n<li>30 day workout challenge for runners Q&amp;A<\/li>\n\n\n\n<li>30 day workout challenge for runners: Day by day plan<\/li>\n<\/ul>\n\n\n\n<p>Ready?<\/p>\n\n\n\n<p>Let&rsquo;s get started!<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/11\/at-home-workout-challenge-for-runners-1-683x1024.png\" alt=\"30 day workout challenge for runners\" class=\"wp-image-5814\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/11\/at-home-workout-challenge-for-runners-1-683x1024.png 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/11\/at-home-workout-challenge-for-runners-1-200x300.png 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/11\/at-home-workout-challenge-for-runners-1-768x1152.png 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/11\/at-home-workout-challenge-for-runners-1.png 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\"><\/noscript><img loading=\"eager\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"data:image\/svg+xml,%3Csvg%20xmlns='http:\/\/www.w3.org\/2000\/svg'%20viewBox='0%200%20683%201024'%3E%3Crect%20width='683'%20height='1024'%20style='fill:%23e3e3e3'\/%3E%3C\/svg%3E\" alt=\"30 day workout challenge for runners\" class=\"wp-image-5814 eager-load\" title=\"\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/11\/at-home-workout-challenge-for-runners-1.png\" id=\"mv-trellis-img-1\" data-src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/11\/at-home-workout-challenge-for-runners-1-683x1024.png.webp\" data-srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/11\/at-home-workout-challenge-for-runners-1-683x1024.png.webp 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/11\/at-home-workout-challenge-for-runners-1-200x300.png.webp 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/11\/at-home-workout-challenge-for-runners-1-768x1152.png.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/11\/at-home-workout-challenge-for-runners-1.png.webp 1000w\" data-svg=\"1\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>What is the 30 day workout challenge for runners?<\/strong><\/h2>\n\n\n\n<p>The 30 day workout challenge for runners is a series of strength workouts spread across one month. <\/p>\n\n\n\n<p>You complete up to five strength workouts on each day of the 30 day challenge.<\/p>\n\n\n\n<p>The workouts in this 30 day workout challenge are great for runners to complement their running. <\/p>\n\n\n\n<p>As such, they have been designed specifically for runners in mind.&nbsp;<\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/75-soft-challenge\/\" data-type=\"post\" data-id=\"11231\">What is the 75 Soft Challenge? Benefits + how to do it<\/a><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>How does a 30 day workout challenge work?<\/strong><\/h2>\n\n\n\n<p>If you run regularly, then you will know the importance of staying strong, healthy and injury free, where possible.<\/p>\n\n\n\n<p>This 30 day workout challenge for runners works by getting you to do strength workouts that help to build stronger muscles, joints and connective tissues.<\/p>\n\n\n\n<p>Many <a href=\"https:\/\/bjsm.bmj.com\/content\/54\/13\/813\" target=\"_blank\" rel=\"noopener\">studies<\/a> have shown the benefits of strength workouts for running performance and economy.<\/p>\n\n\n\n<p>Strength workouts for runners like the ones in this guide are great to do because they help to reduce the risk of injury.<\/p>\n\n\n\n<p>They also contribute to better running form, in other words, these workouts will help you run more efficiently.<\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/30-day-strength-training-plan-for-runners\/\">Run strong: 30 day strength training plan for runners<\/a><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>What are the best strength exercises for runners?<\/strong><\/h2>\n\n\n\n<p>The best strength exercises for runners are those that focus on:<\/p>\n\n\n\n<ul>\n<li><strong>Full body movements<\/strong>. Also known as &lsquo;compound&rsquo; movements, these are movements that use your whole body, including your legs, core, upper body and arms.<\/li>\n\n\n\n<li><strong>Unilateral movements<\/strong>. These are movements that use a single leg or single arm, like in a forward lunge or step-ups. Running is considered a unilateral form of movement, meaning that your legs are moving independently of one another, supporting your body. <\/li>\n\n\n\n<li><strong>Core strength<\/strong>. These are movements that develop your core strength as a runner. Your core is important when running as it helps to keep a strong and stable position for longer.<\/li>\n<\/ul>\n\n\n\n<p>If you&rsquo;re new to strength training, then I suggest you start with bodyweight exercises.<\/p>\n\n\n\n<p>Bodyweight exercises are simple to do and beginner-friendly.<\/p>\n\n\n\n<p>You don&rsquo;t need any equipment to do them and they can be done anywhere &ndash; outdoors, in a gym, or from the comfort of your own home.<\/p>\n\n\n\n<p>All the strength workouts in this challenge are bodyweight exercises. However, you can adapt them to incorporate the use of free weights such as dumbbells or kettlebells if you wish. <\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/strength-training-workouts-for-runners\/\">6 of the best strength workout routines for runners<\/a><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>How often should runners do strength training workouts?<\/strong><\/h2>\n\n\n\n<p>Strength training should be completed between 2 to 3 times per week as part of a well-rounded training plan. <\/p>\n\n\n\n<p>However, you can be flexible when completing strength training. <\/p>\n\n\n\n<p>Some runners, for example, choose to incorporate 4 to 5 shorter 30 minute strength workouts in their training plan and sprinkle these throughout the week.<\/p>\n\n\n\n<p>A strength workout doesn&rsquo;t have to take longer than 30 minutes. <\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/is-crossfit-bad-for-you\/\" data-type=\"post\" data-id=\"10841\">Is CrossFit bad for you? Benefits + risks of CrossFit for runners<\/a><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/11\/at-home-workout-challenge-for-runners-2-683x1024.png\" alt=\"30 day workout challenge for runners\" class=\"wp-image-5815\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/11\/at-home-workout-challenge-for-runners-2-683x1024.png 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/11\/at-home-workout-challenge-for-runners-2-200x300.png 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/11\/at-home-workout-challenge-for-runners-2-768x1152.png 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/11\/at-home-workout-challenge-for-runners-2.png 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\"><\/noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/11\/at-home-workout-challenge-for-runners-2-683x1024.png.webp\" alt=\"30 day workout challenge for runners\" class=\"wp-image-5815 lazyload\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/11\/at-home-workout-challenge-for-runners-2-683x1024.png.webp 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/11\/at-home-workout-challenge-for-runners-2-200x300.png.webp 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/11\/at-home-workout-challenge-for-runners-2-768x1152.png.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/11\/at-home-workout-challenge-for-runners-2.png.webp 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/11\/at-home-workout-challenge-for-runners-2.png\" id=\"mv-trellis-img-2\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>When should runners do strength training workouts?<\/strong><\/h2>\n\n\n\n<p>The strength workouts in this 30 day workout challenge for runners can be done any time of the day.<\/p>\n\n\n\n<p>However, if you&rsquo;d like to combine them with a run, then I advise you do them after an easy run.<\/p>\n\n\n\n<p>It&rsquo;s not advisable to do strength training workouts after a long run or an intense session like a speed training session or <a href=\"https:\/\/www.runwithcaroline.com\/hill-running-workouts-that-increase-speed-and-power\/\" data-type=\"post\" data-id=\"4161\">hill repeats<\/a>.<\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/glute-strength-exercises-for-runners\/\">7 of the best glute strengthening exercises for runners&nbsp;<\/a><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>30 day workout challenge for runners Q&amp;A<\/strong><\/h2>\n\n\n\n<p><strong>Q: How many strength exercises are included in the challenge?<\/strong><\/p>\n\n\n\n<p>A: This 30 day workout challenge for runners includes up to five different strength exercises for each day of the plan. <\/p>\n\n\n\n<p>So over the period of the 30 day plan, you will be doing up to 150 strength exercises. <\/p>\n\n\n\n<p><strong>Q: What order should I complete the strength exercises?<\/strong><\/p>\n\n\n\n<p>A: Try and do the exercises in the order in which you see them in the plan.&nbsp;<\/p>\n\n\n\n<p><strong>Q: Do I need any gym equipment to complete the strength exercises?<\/strong><\/p>\n\n\n\n<p>A: No. You do not need any <a href=\"https:\/\/www.runwithcaroline.com\/best-home-gym-equipment-for-runners\/\" data-type=\"post\" data-id=\"3351\">home gym equipment<\/a> to complete any of the exercises in this challenge as they&rsquo;re all bodyweight exercises. <\/p>\n\n\n\n<p>However, if you&rsquo;d like to add free weights, such as dumbbells, then feel free to do so if you feel comfortable.&nbsp;<\/p>\n\n\n\n<p><strong>Q: How long does each strength workout take to complete?<\/strong><\/p>\n\n\n\n<p>A: Each strength workout will take less than 10 minutes to complete at home, making them perfect additions to your morning routine or lunch break.&nbsp;&nbsp;<\/p>\n\n\n\n<p><strong>Q: What if I find a strength exercise too difficult?<\/strong><\/p>\n\n\n\n<p>If you find a particular strength workout is too difficult, then don&rsquo;t be afraid to revert to a previous day or week when you found the workout manageable. <\/p>\n\n\n\n<p>The key is that you are comfortable doing these strength exercises.<\/p>\n\n\n\n<p><strong>Q: I can feel pain when I do a strength exercise, what should I do?<\/strong><\/p>\n\n\n\n<p>A: My 30 day workout challenge for runners is designed to push you out of your comfort zone.<\/p>\n\n\n\n<p>However, if you experience pain at any point whilst doing any exercise in this plan, then stop the exercise immediately. <\/p>\n\n\n\n<p>Don&rsquo;t be tempted to push through the pain as this could lead to injury.&nbsp;<\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/simple-strength-exercises-for-runners\/\">6 simple strength exercises for runners<\/a><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/11\/at-home-workout-challenge-for-runners-3-683x1024.png\" alt=\"30 day workout challenge for runners\" class=\"wp-image-5816\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/11\/at-home-workout-challenge-for-runners-3-683x1024.png 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/11\/at-home-workout-challenge-for-runners-3-200x300.png 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/11\/at-home-workout-challenge-for-runners-3-768x1152.png 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/11\/at-home-workout-challenge-for-runners-3.png 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\"><\/noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/11\/at-home-workout-challenge-for-runners-3-683x1024.png.webp\" alt=\"30 day workout challenge for runners\" class=\"wp-image-5816 lazyload\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/11\/at-home-workout-challenge-for-runners-3-683x1024.png.webp 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/11\/at-home-workout-challenge-for-runners-3-200x300.png.webp 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/11\/at-home-workout-challenge-for-runners-3-768x1152.png.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/11\/at-home-workout-challenge-for-runners-3.png.webp 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/11\/at-home-workout-challenge-for-runners-3.png\" id=\"mv-trellis-img-3\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>30 day workout challenge for runners<\/strong>: <strong>Day by day plan<\/strong><\/h2>\n\n\n\n<p><strong>Day 1<\/strong><\/p>\n\n\n\n<ul>\n<li>Squats x 30 reps<\/li>\n\n\n\n<li>Press ups x 20 reps<\/li>\n\n\n\n<li>Reverse lunges x 30 reps<\/li>\n\n\n\n<li>Plank &ndash; hold for 30 seconds<\/li>\n\n\n\n<li>Jumping jacks x 30 reps<\/li>\n<\/ul>\n\n\n\n<p><strong>Day 2<\/strong><\/p>\n\n\n\n<ul>\n<li>Curtsy lunge x 30 reps (15 each leg)<\/li>\n\n\n\n<li>Plank with shoulder taps x 20 reps&nbsp;<\/li>\n\n\n\n<li>Forward lunges x 30 reps<\/li>\n\n\n\n<li>Side plank &ndash; hold for 15 seconds on each leg<\/li>\n\n\n\n<li>High knees x 45 reps<\/li>\n<\/ul>\n\n\n\n<p><strong>Day 3<\/strong><\/p>\n\n\n\n<ul>\n<li>Squat jacks x 30 reps<\/li>\n\n\n\n<li>Press ups x 20 reps<\/li>\n\n\n\n<li>Side lunges x 30 reps<\/li>\n\n\n\n<li>Crunches x 30 reps&nbsp;<\/li>\n\n\n\n<li>Butt kicks x 30 reps<\/li>\n<\/ul>\n\n\n\n<p><strong>Day 4<\/strong><\/p>\n\n\n\n<ul>\n<li>Jump lunges x 30 reps<\/li>\n\n\n\n<li>Tricep dips x 25 reps<\/li>\n\n\n\n<li>Hip thrusts x 25 reps<\/li>\n\n\n\n<li>Russian twists x 30 reps<\/li>\n\n\n\n<li>Side-lying leg lifts x 30 reps (15 each leg)<\/li>\n<\/ul>\n\n\n\n<p><strong>Day 5<\/strong><\/p>\n\n\n\n<ul>\n<li>Single leg squats x 20 reps (10 each leg)<\/li>\n\n\n\n<li>Superman pulls x 20 reps&nbsp;<\/li>\n\n\n\n<li>Skaters x 30 reps (15 each side)<\/li>\n\n\n\n<li>Lying windscreen wipers x 30 reps<\/li>\n\n\n\n<li>Fire hydrants x 20 reps (10 each leg)<\/li>\n<\/ul>\n\n\n\n<p><strong>Day 6<\/strong><\/p>\n\n\n\n<ul>\n<li>Sumo squats x 30 reps<\/li>\n\n\n\n<li>Hip thrusts x 25 reps<\/li>\n\n\n\n<li>Donkey kicks x 30 reps (15 each leg)<\/li>\n\n\n\n<li>Lying toe taps x 30 reps<\/li>\n\n\n\n<li>High knees x 45 reps<\/li>\n<\/ul>\n\n\n\n<p><strong>Day 7<\/strong><\/p>\n\n\n\n<ul>\n<li>Squats x 35 reps<\/li>\n\n\n\n<li>Leg lifts x 30 reps<\/li>\n\n\n\n<li>Wall sit squats x 30 reps<\/li>\n\n\n\n<li>Jumping jacks x 35 reps<\/li>\n\n\n\n<li>Plank &ndash; hold for 45 seconds<\/li>\n<\/ul>\n\n\n\n<p><strong>Day 8<\/strong><\/p>\n\n\n\n<ul>\n<li>Curtsy lunge x 40 reps (20 each leg)<\/li>\n\n\n\n<li>Crunches x 40 reps<\/li>\n\n\n\n<li>Side lunges x 40 reps (20 each side)<\/li>\n\n\n\n<li>Russian twists x 30 reps<\/li>\n\n\n\n<li>Hip thrusts x 30 reps<\/li>\n<\/ul>\n\n\n\n<p><strong>Day 9<\/strong><\/p>\n\n\n\n<ul>\n<li>Squat jacks x 35 reps<\/li>\n\n\n\n<li>Leg raises x 30 reps&nbsp;<\/li>\n\n\n\n<li>Fire hydrants x 30 reps (15 each leg)<\/li>\n\n\n\n<li>Burpees x 20 reps<\/li>\n\n\n\n<li>Crunches x 30 reps<\/li>\n<\/ul>\n\n\n\n<p><strong>Day 10<\/strong><\/p>\n\n\n\n<ul>\n<li>Jump lunges x 35 reps<\/li>\n\n\n\n<li>Tricep dips x 35 reps<\/li>\n\n\n\n<li>Skaters x 35 reps<\/li>\n\n\n\n<li>Prone leg lifts x 30 reps<\/li>\n\n\n\n<li>High knees x 45 reps<\/li>\n<\/ul>\n\n\n\n<p><strong>Day 11<\/strong><\/p>\n\n\n\n<ul>\n<li>Single-leg squats x 30 reps (15 each leg)<\/li>\n\n\n\n<li>Russian twists x 30 reps<\/li>\n\n\n\n<li>Side-lying leg lifts x 30 reps (15 each leg)<\/li>\n\n\n\n<li>Donkey kicks x 30 reps (15 each leg)<\/li>\n\n\n\n<li>Plank with shoulder taps x 30 reps&nbsp;<\/li>\n<\/ul>\n\n\n\n<p><strong>Day 12<\/strong><\/p>\n\n\n\n<ul>\n<li>Sumo squats x 30 reps&nbsp;<\/li>\n\n\n\n<li>V-sit ups x 30 reps<\/li>\n\n\n\n<li>Forward lunges x 30 reps (15 each leg)<\/li>\n\n\n\n<li>Press up x 30 reps<\/li>\n\n\n\n<li>Jumping jacks x 40 reps<\/li>\n<\/ul>\n\n\n\n<p><strong>Day 13<\/strong><\/p>\n\n\n\n<ul>\n<li>Squats with kickback x 30 reps<\/li>\n\n\n\n<li>Lying toe taps x 30 reps<\/li>\n\n\n\n<li>Knee to stands x 30 reps<\/li>\n\n\n\n<li>Tricep dips x 30 reps<\/li>\n\n\n\n<li>Plank &ndash; hold for 45 seconds<\/li>\n<\/ul>\n\n\n\n<p><strong>Day 14<\/strong><\/p>\n\n\n\n<ul>\n<li>Squat with knee drive x 30 reps (15 each leg)<\/li>\n\n\n\n<li>Lying windscreen wipers x 30 reps<\/li>\n\n\n\n<li>Hip thrusts x 30 reps<\/li>\n\n\n\n<li>Bicycle crunches x 30 reps<\/li>\n\n\n\n<li>Side-lying leg lifts x 30 reps (15 each leg)<\/li>\n<\/ul>\n\n\n\n<p><strong>Day 15<\/strong><\/p>\n\n\n\n<ul>\n<li>Squats x 40 reps<\/li>\n\n\n\n<li>Scissors x 30 reps<\/li>\n\n\n\n<li>Donkey kickbacks x 40 reps (20 each leg)<\/li>\n\n\n\n<li>Superman pulls x 35 reps<\/li>\n\n\n\n<li>High knees x 45 reps<\/li>\n<\/ul>\n\n\n\n<p><strong>Day 16<\/strong><\/p>\n\n\n\n<ul>\n<li>Curtsy lunge x 45 reps<\/li>\n\n\n\n<li>Plank with shoulder taps x 40 reps<\/li>\n\n\n\n<li>Fire hydrants x 40 reps (20 each leg)<\/li>\n\n\n\n<li>V-sit ups x 40 reps<\/li>\n\n\n\n<li>Knee to stands x 40 reps<\/li>\n<\/ul>\n\n\n\n<p><strong>Day 17<\/strong><\/p>\n\n\n\n<ul>\n<li>Squat jacks x 40 reps<\/li>\n\n\n\n<li>Leg raises x 40 reps&nbsp;<\/li>\n\n\n\n<li>Hip thrusts x 40 reps<\/li>\n\n\n\n<li>Tricep dips x 40 reps<\/li>\n\n\n\n<li>Jumping jacks x 40 reps<\/li>\n<\/ul>\n\n\n\n<p><strong>Day 18<\/strong><\/p>\n\n\n\n<ul>\n<li>Jump lunges x 40 reps<\/li>\n\n\n\n<li>Bicycle crunches x 40 reps<\/li>\n\n\n\n<li>Skaters x 40 reps&nbsp;<\/li>\n\n\n\n<li>Donkey kicks x 40 reps (20 each leg)<\/li>\n\n\n\n<li>Plank &ndash; hold for 50 seconds<\/li>\n<\/ul>\n\n\n\n<p><strong>Day 19<\/strong><\/p>\n\n\n\n<ul>\n<li>Single-leg squats x 40 reps (20 each leg)<\/li>\n\n\n\n<li>V-sit ups x 40 reps<\/li>\n\n\n\n<li>Wall sits &ndash; hold for 45 seconds<\/li>\n\n\n\n<li>Crunches x 40 reps<\/li>\n\n\n\n<li>Butt kicks x 40 reps<\/li>\n<\/ul>\n\n\n\n<p><strong>Day 20<\/strong><\/p>\n\n\n\n<ul>\n<li>Sumo squats x 40 reps<\/li>\n\n\n\n<li>Lying windscreen wipers x 40 reps<\/li>\n\n\n\n<li>Forward lunges x 40 reps<\/li>\n\n\n\n<li>Russian twists x 40 reps<\/li>\n\n\n\n<li>Side plank &ndash; hold for 20 seconds on each leg<\/li>\n<\/ul>\n\n\n\n<p><strong>Day 21<\/strong><\/p>\n\n\n\n<ul>\n<li>Squat with knee drive x 40 reps (20 each leg)<\/li>\n\n\n\n<li>Hip thrusts x 40 reps<\/li>\n\n\n\n<li>Burpees x 40 reps<\/li>\n\n\n\n<li>Leg raises x 40 reps&nbsp;<\/li>\n\n\n\n<li>High knees x 40 reps<\/li>\n<\/ul>\n\n\n\n<p><strong>Day 22<\/strong><\/p>\n\n\n\n<ul>\n<li>Jump squats x 40 reps<\/li>\n\n\n\n<li>Scissors x 40 reps<\/li>\n\n\n\n<li>Donkey kickbacks x 40 reps (20 each leg)<\/li>\n\n\n\n<li>Plank with shoulder taps x 40 reps&nbsp;<\/li>\n\n\n\n<li>Jumping jacks x 40 reps<\/li>\n<\/ul>\n\n\n\n<p><strong>Day 23<\/strong><\/p>\n\n\n\n<ul>\n<li>Squats x 45 reps<\/li>\n\n\n\n<li>Lying toe taps x 40 reps<\/li>\n\n\n\n<li>Reverse lunges x 45 reps<\/li>\n\n\n\n<li>Superman pulls x 40 reps<\/li>\n\n\n\n<li>Knee to stands x 40 reps<\/li>\n<\/ul>\n\n\n\n<p><strong>Day 24<\/strong><\/p>\n\n\n\n<ul>\n<li>Curtsy lunge x 40 reps<\/li>\n\n\n\n<li>Press ups x 40 reps<\/li>\n\n\n\n<li>Hip thrusts x 40 reps<\/li>\n\n\n\n<li>Side plank &ndash; hold for 20 seconds on each leg<\/li>\n\n\n\n<li>High knees x 45 reps<\/li>\n<\/ul>\n\n\n\n<p><strong>Day 25<\/strong><\/p>\n\n\n\n<ul>\n<li>Squat jacks x 40 reps<\/li>\n\n\n\n<li>V-sit ups x 40 reps<\/li>\n\n\n\n<li>Wall sits &ndash; hold for 45 seconds<\/li>\n\n\n\n<li>Bicycle crunches x 40 reps<\/li>\n\n\n\n<li>Plank &ndash; hold for 45 seconds<\/li>\n<\/ul>\n\n\n\n<p><strong>Day 26<\/strong><\/p>\n\n\n\n<ul>\n<li>Jump lunges x 40 reps<\/li>\n\n\n\n<li>Leg raises x 40 reps<\/li>\n\n\n\n<li>Side lunges x 40 reps<\/li>\n\n\n\n<li>Tricep dips x 40 reps<\/li>\n\n\n\n<li>Burpees x 40 reps<\/li>\n<\/ul>\n\n\n\n<p><strong>Day 27<\/strong><\/p>\n\n\n\n<ul>\n<li>Single-leg squats x 40 reps (20 each leg)<\/li>\n\n\n\n<li>Press ups x 40 reps<\/li>\n\n\n\n<li>Single-leg glute bridge x 40 reps (20 each leg)<\/li>\n\n\n\n<li>Russian twists x 40 reps<\/li>\n\n\n\n<li>Skaters x 40 reps<\/li>\n<\/ul>\n\n\n\n<p><strong>Day 28<\/strong><\/p>\n\n\n\n<ul>\n<li>Sumo squats x 40 reps<\/li>\n\n\n\n<li>Plank with shoulder taps x 40 reps<\/li>\n\n\n\n<li>Fire hydrants x 40 reps (20 each leg)<\/li>\n\n\n\n<li>Side-lying leg lift &ndash; 40 reps (20 each leg)<\/li>\n\n\n\n<li>Jumping jacks x 40 reps<\/li>\n<\/ul>\n\n\n\n<p><strong>Day 29<\/strong><\/p>\n\n\n\n<ul>\n<li>Squat with knee drive x 40 reps (20 each leg)<\/li>\n\n\n\n<li>Superman pulls x 40 reps<\/li>\n\n\n\n<li>Hip thrusts x 40 reps<\/li>\n\n\n\n<li>Wall sits &ndash; hold for 40 seconds<\/li>\n\n\n\n<li>Plank &ndash; hold for 45 seconds<\/li>\n<\/ul>\n\n\n\n<p><strong>Day 30<\/strong><\/p>\n\n\n\n<ul>\n<li>Jump squats x 40 reps<\/li>\n\n\n\n<li>Scissors x 40 reps<\/li>\n\n\n\n<li>Press ups x 40 reps<\/li>\n\n\n\n<li>Single-leg glute bridge x 40 reps (20 each leg)<\/li>\n\n\n\n<li>High knees x 40 reps<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>More strength training tips<\/strong> <strong>for runners:<\/strong><\/h2>\n\n\n\n<ul>\n<li><a href=\"https:\/\/www.runwithcaroline.com\/simple-strength-exercises-for-runners\/\">6 simple strength exercises for runners<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/www.runwithcaroline.com\/strength-training-for-runners-2\/\">Strength training for runners: A complete guide<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/www.runwithcaroline.com\/30-day-strength-training-plan-for-runners\/\">30 day strength training plan for runners<\/a><\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>A home workout is a great alternative to an outdoors run or a gym workout, especially if the weather isn&rsquo;t looking that great, or you&rsquo;re having to isolate yourself at home. This is where a 30 day workout challenge for runners comes in handy. Home workouts are so versatile because they can be done at &hellip;<\/p>\n","protected":false},"author":1,"featured_media":5818,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","disable-in-feed":false,"article-schema-type":"","disable-critical-css":false},"categories":[28],"tags":[219,85],"mv":{"thumbnail_id":5818,"thumbnail_uri":"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/11\/Blog-photos-2021-300x300.png"},"_links":{"self":[{"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/posts\/5813"}],"collection":[{"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/comments?post=5813"}],"version-history":[{"count":14,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/posts\/5813\/revisions"}],"predecessor-version":[{"id":11255,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/posts\/5813\/revisions\/11255"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/media\/5818"}],"wp:attachment":[{"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/media?parent=5813"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/categories?post=5813"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/tags?post=5813"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}