Home Workouts for Runners from the top Pros

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Here are a few home workouts from some of the best pro runners, triathletes and running coaches if you’re stuck at home with cabin fever during Covid-19. Workouts from Gwen Jorgensen, Kilian Jornet, Emily Sisson, Emma Coburn, Sally McRae and Mary Johnson.

Gwen Jorgensen, Olympian Triathlete and Pro Runner

Join Gwen for a 50 minute at home gym session during Covid 19. Gwen is a 2016 Olympic Champion in triathlon, mom, and professional runner. She will be sharing more videos on her YouTube channel throughout 2020. Gwen’s website.


Emily Sisson, Professional Runner

Emily is a pro runner for New Balance and shares these strength exercises at from her home with hew new pup, Tori.


Emma Coburn, Professional Runner

Emma Coburn is a regular in on the world and national podiums at steeplechase. Here are a few of her workouts.


Sally McRae, Pro Mountain Runner

Sally McRae (aka YellowRunner) is a pro ultrarunner with some great home workouts on Instagram Live.

Here’s what she calls The 500- A Basic Total Body Workout.

No equipment necessary. This basic at-home total body workout can be done anywhere by anyone. This is the first in its series and can be easily progressed or modified.

You will do:
10 Rounds
5 exercises
10 reps of each exercise

1. 10 squats
2. 10 Bicycle crunches
3. 10 bridges/hip raises
4. 10 push-ups
5. 10 supermans

View this post on Instagram

Want to run longer, stronger, and injury free? (Duh, of course!🤪) Well get your body strong- and I mean your ENTIRE BODY. Daily, people ask about my gym sessions; exercises; and how I generally tackle strength straining while managing 100+ miles of running per week- well I’ll be sharing more of what that looks like as I train for the intensely demanding @badwaterhq and I’d love to hear from YOU! What does YOUR strength session look like and if you’re just getting started- What do you want to know? Where do you need help? I’ll do my best to make videos that cover the majority …and I’ll be diving into how and why I’ve been using a weighted vest for over a decade. 😘💪 ********************************+ The strength flow routine in this video is shortened so you can get an idea of how you’re supposed to do it. You don’t need weights or you can use heavier ones (mine are 5lb). The goal with most my exercises is to work multiple areas and to have steady control over each movement. I start by doing the MUST DO exercise: hip raise, then chest press, then roll up, leg raise, then roll back down to start and repeat. Ideally, do 8-12 reps of each movement before rolling down to start position. This single exercise works, hips, glutes, abs, hip flexors, shoulders, chest, and back…stellar right?! Try 2-4 rounds & then lmk what you think! ********************************* Remember: you don’t need a gym or fancy equipment to get a solid strength session in and you don’t need to be throwing sledgehammers across a football field to get strong and toned- just do the basics and stay consistent!💪 You deserve it! Choose strong- stay disciplined..YouGotThis 🐻💛 ************************************ (P.P.S. Cuz I know y’all will ask…😜 *Tights & Sportsbra: @nikerunning and they are SUPER DUPER SOFT!🥰 *Shoes- @niketrail.running Pegasus Trail *Watch- @corosglobal Apex 46mm * Crap in the background- my backyard…cmon I keep it real people! I don’t have a studio- but if YOU have one…😝😃🤪🤣🤣🤣 ***************************** Happy Friday Friends! #betterbodybetterathlete #sallymcrae #core #weighttraining #runningexercises #beStrong #dumbbells #yellowrunner

A post shared by Sally McRae (@yellowrunner) on


Kilian Jornet, pro mountain runner

Kilian Jornet & Suunto Indoor Challenge

Who said it isnt possible to do specific trail running training indoors? In this video for Suunto I explained a uphill and a downhill training exercises.For the uphill, the goal is to work the legs strenght and the cadence in separate times to work the uphill power. For the downhill, I believe a big part of the capacity of going fast in technical downhills is the relation between vison and foot position. So here some easy exercises to practice at any place! But be carreful too ;)#indoorchallenge | William Trubridge

Posted by Kilian Jornet on Tuesday, March 31, 2020

From Kilian, “Who said it isnt possible to do specific trail running training indoors? In this video for Suunto I explained a uphill and a downhill training exercises.

For the uphill, the goal is to work the legs strenght and the cadence in separate times to work the uphill power.

For the downhill, I believe a big part of the capacity of going fast in technical downhills is the relation between vison and foot position. So here some easy exercises to practice at any place! But be carreful too.”

Mary Johnson, coach and founder of Lift Run Perform

If you’re looking for virtual classes, running coach Mary Johnson of Lift Run Perform has a special for Covid-19. Here’s one of her workout from Instagram.

4 min AMRAP | 20 sec on, 10 off
Pushup walkouts
Side lunges

2-3 min rest

4 min AMRAP | 20 sec on, 10 off
Jumping jacks
Plank reach

2-3 min rest

4 min AMRAP | 20 sec on, 10 off
Bodyweight squats
Hollow body

2-3 min rest

4 min AMRAP | 20 sec on, 10 off
R side lunge matrix
L side lunge matrix
Bear crawl iso

2-3 min rest

AMRAP 2 min – fast!
Thrusters
Pushup
Bodyweight RDL

Responses (1)

  1. […] If you have a favorite workout we missed, let us know in the comments and we’ll add it. If you’re looking for full body workouts, here are some great strength workouts and running-specific exercises. […]

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