The first three marathons I ran were during my late teenage years and early twenties. At the time, I was in college at the University of Minnesota. Although I had access to the campus weight room, the 20-minute commute on foot—especially after a run—wasn’t always appealing. Let’s be honest: there were plenty of days I just wanted to stay in my apartment, avoid the gym setting, or save the extra time it took to get there.
Back then, I faced three options: skip strength training altogether, make the trek to the gym, or find creative ways to work out at home. While I wasn’t perfect, I often found ways to use the resources around me to stay healthy and keep running.
If you’re reading this and wondering why strength training is important, how to approach it, or what types of exercises to include, check out my earlier blog that covers these topics in detail—including tips for gym-based workouts. You can find it here: [https://www.oakendurance.com/post/strength-training-for-runners].
Today, we’re focusing on actionable tips for those who don’t have access to a gym or equipment but still want to build strength at home.
Getting Creative at Home
If you don’t have any equipment, don’t worry! You likely have household items that can enhance your workout. Towels can double as mats, milk or water jugs can serve as weights, paper plates can be used as at-home ground sliders, and backpacks can add extra body weight to almost any exercise! But even without these, remember bodyweight movements can be incredibly effective.
Focus on key muscle groups, especially the core and legs—essential areas for runners. While upper body exercises are still important, I typically integrate them into core work for efficiency.
Bodyweight Exercises
Leg Exercises
- Lunges + Variations
- Squats
- Wall Sits
- Single-Leg Supine Hip Extensions w/Toe and Heel Raise
- Single-Leg Sit-to-Stands (using a couch or chair)
- Bulgarian Split Squats (with a couch or chair)
- Single-Leg RDLs
- Heel Raises
Core Exercises
Adding Power to Your Stride
Strong, dynamic muscles are crucial for runners, enabling that spring-like, elastic energy we need to propel forward. To build this power, incorporate dynamic drills into your routine:
Dynamic Exercises
- Single-Leg Stabilization with Momentum and Hops
- Single-Leg Lateral Hop to Stabilization
- Pogo Hops + Variations
- Pogo Hops into Split Lunges
- Dynamic Lateral Lunges
- A, B, C Skips
Structuring Your Workout
At home, my workout structure shifts slightly compared to gym-based routines. I often use the first round of exercises as a warm-up, especially when weights aren’t involved. Here’s how I approach it:
- Combine one leg exercise, one dynamic drill, and one core exercise into a tri-set.
- Perform 10–20 reps of each exercise (or 30–60 seconds for time-based exercises).
- Complete 3–4 sets of each tri-set.
- Depending on your time, aim for 1–3 circuits of three exercises each.
- If you want to get really fancy, you could even add tempo in and take 3-4 seconds down, hold for a second, and take 3-4 seconds back up. That will give you a great shake!
- Building on the above, isometric exercises like wall-sits or planks are other creative ways to add resistance. Holding the bottom range of a lunge or push-up can be very effective!
Sample Routine
Circuit 1
- Bulgarian Split Squats (10 reps per leg)
- Pogo Hops (30 seconds)
- Side Plank with Leg Abduction (20 reps per side)
Circuit 2
- Wall Sits (45 seconds)
- A Skips (20 skips per leg)
- Bear Planks with Shoulder Taps (15 taps per side)
Circuit 3
- Single-Leg RDLs (10 reps per leg)
- Single-Leg Lateral Hop to Stabilization (10 hops per side)
- Prone Cobra (20 reps)
Strength training at home doesn’t have to feel like a compromise. With a little creativity and a structured plan, you can maintain (and even improve) your fitness from the comfort of your living space. Happy training and don’t hesitate to reach out if you have any questions!
Blog Post written by Jacob Oak | personal trainer, run coach, and gait analyst that works with endurance athletes through Oak Endurance
Jacob Oak
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Favorite Grandma’s Marathon Memory: In 2024, I ran Grandma’s Marathon for the 3rd time. At one point in April, I was scared I wouldn’t be able to line up for the race due to a lingering injury. I was fortunate enough to be able to string together a solid few weeks of training and come in just a minute behind my overall PR while setting a GMAS PR by more than 30 minutes! Last year also sticks out as special because it rained, HARD, during the race and it was so cool to see all the amazing community members and volunteers out in the rain having a blast and cheering on every single runner along the way!
Quote that guides, inspires, or embodies your training, racing, or life: “We Get To Do This”
A song that must be on your running playlist: It’s Not Living If It’s Not With You
Favorite Post-Race Beverage: Fair Life chocolate milk with coconut whipped topping! Yummmm
2025 Running Goal:Create more supportive, growth-minded spaces where individuals can push their limits, build confidence, and focus on what truly matters to achieve their most desired results. Annnnnnnnnd snag a PR GMAS weekend!