Full Body Home Workout For Runners

Full Body Home Workout For Runners

Full Body Home Workout For Runners

Written By: SportsShoes

In what is our toughest #NoFunStandingStill AT HOME session yet, PT Harrison Sellers pushes you to your max with this hardcore, full body home workout for runners.

Harry is a Barry's Bootcamp trainer, Men's Health model and has even completed an Ironman, so he knows exactly what it takes to push the boundaries of physical performance. With a focus on technique and control, this comprehensive, high intensity workout utilises periods of all-out effort to ramp up your heart rate and deliver running-specific strength and conditioning.

Time: 45 Minutes


  • A comprehensive full body workout
  • Running specific drills
  • Delivers running-specific strength and conditioning
  • Strong emphasis on technique
  • Guaranteed to get your heart rate pumping

Workout Summary

Warm Up

This running specific warm up is designed to get your hamstrings lit up and your glutes firing. This routine is also perfect for a pre-long run warm up to get your body ready to stride out.

1. Static Warm Up:

  • Cat-Cow
  • Thoracic Rotation
  • Step Out and Rotate Around

2. Dynamic Warm Up:

  • High Knees on the Spot
  • Stiff Leg Runners
  • Dynamic Hamstring Kicks

Animal Flow

Works the core and boosts flexibility

  • Lateral Bear Walk
  • Bird Dog with Extension
  • Back Extension

Running-Specific Strength and Conditioning Drills

40 seconds on, 20 seconds off

3 exercises

3 circuits of each exercise

A focus on unilateral exercises, single leg stability and engaging the core

  • Reverse Lunge into Knee Drive - 20 seconds each leg
  • Single Leg Russian Deadlift, focusing on moving slowly and engaging through the core - 20 seconds each leg
  • Lateral Speed Skaters – alternate for 40 seconds

Full Body Workout

Two sections

3 exercises in each section

Firstly, 30 seconds on and 30 seconds off for each movement

Then add all exercises into a 2 minute circuit with two minute rest (reps shown below)

Complete 3 circuits

Section 1

  • Butterfly Sit Ups x 8
  • Glute Raise x 6
  • Burpees x 4

Section 2

  • Mountain Climbers x 12
  • Squats x 6
  • Broad Jump into Reverse Bear Crawl x 3

Finish off with cool down.

SportsShoes.com's #NoFunStandingStill AT HOME initiative features exclusive advice and workouts from our ambassadors and experts, helping runners and all fitness enthusiasts to stay motivated, fit and active – at home. Tune in via @sportsshoes Instagram for our latest livestreams covering everything you need to know from stretching and mobility to nutrition and motivating playlists.

For more advice for advice and workouts for runners, check out the SportsShoes.com Running Hub.

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