To really hit your stride as a runner, you must, of course, put in the miles. But when you’re not on the road, there are a few things you can do to keep pushing yourself. Moves that challenge the lower body and core improve your balance and strength, giving you more power with each step. Whether you regularly run marathons, just signed up for your first 5K or jog recreationally, this routine will boost your speed and endurance—and give you something to do when you’re stuck inside on a winter day.
Your Trainer: Debora Warner, founder of Mile High Run Club in New York City, designed this workout exclusively for SELF.
You’ll Need: a resistance band and a chair or bench 1 to 2 feet high. For some moves, you may want a yoga mat or lightly padded surface.
Do: this 8-move circuit 3 times, twice a week, on your days off from running.
Reverse Lunge Lift
Stand with feet together, hands on hips. Step right foot back into a lunge, keeping shoulders over hips (as shown). Push off right foot to stand on left leg with right knee bent 90 degrees at hip level. Return to start for 1 rep; repeat on opposite side. Do 15 reps per side.
Works glutes, quads
Bridge With Band
Lie face-up, knees bent, feet hip-width apart, a resistance band around lower thighs. Bend elbows 90 degrees. Lift hips to form a straight line from knees to shoulders (as shown). Lower to the floor for 1 rep. Do 40 reps, then lift hips and pulse knees out 30 times.
Works lower back, glutes, outer thighs
Power Step
Stand with left foot on a chair, arms bent (as shown). Swing arms as you press through left heel to stand on chair and drive right knee to hip level. Return to start for 1 rep. Do 15 reps. Switch sides; repeat.
Works core, legs
Oomph Squat
Stand with feet hip-width apart, a resistance band around lower thighs. Clasp hands in front of chest. Keep back straight as you squat, opening legs against band (as shown). Return to start for 1 rep. Do 15 reps.
Works legs
Plank Jack
Start in a plank with arms under shoulders, hands slightly wider than shoulder-width apart, core engaged. Keep arms locked as you hop legs out to sides, landing on toes (as shown), then back in, for 1 rep. Do 20 reps.
Works arms, core, glutes, inner and outer thighs
Victory Pose
Lie face-up with arms extended overhead. Keeping legs straight, lift torso and legs as you lower arms until body forms a V and arms are parallel to floor (as shown). Return to start for 1 rep. Do 15 reps.
Works arms, core, legs
Tripod Push-Up
Start in a plank with arms under shoulders, hands slightly wider than shoulder-width apart, right leg off floor. Squeeze left glute and bend elbows to do a push-up (as shown). Return to start for 1 rep. Do 6 reps. Switch sides; repeat.
Works chest, arms, core, glutes
Knee Sit-Up
Lie face-up with arms extended overhead, legs straight. Keep arms straight as you sit all the way up, sweeping hands toward ankles and bending knees (as shown). Return to start for 1 rep. Do 15 reps.
Works core
