Circuit training: 5 moves for faster, injury-free running

This five move circuit will strengthen our muscles, reduce our risk of injury, and allow us to take our running to the next level.

Whether you’re a complete beginner or have been running for years, strength training is essential to becoming a faster runner.

Related: 6 Core exercises for stronger, injury-free running.

Circuit training is a great way to combine traditional strength training with core exercises all within a small chunk of time. These are a great alternative instead of hitting the gym for those who live busy lives.

Secondly, circuit training is an excellent form of training to incorporate a handful of different bodyweight exercises. Perfect for beginners, or those without access or the time to visit a gym.

Beginner 5 move circuit for runners

This beginner five move circuit targets all the essential muscle groups used for running. Lasting less than 20-minutes, this circuit is ideal for those short on time or not particularly fond of the gym.

This beginner circuit uses only bodyweight exercises. Perfect for beginners and those without access to proper equipment. If you’re looking to increase the intensity, you can increase the resistance by using weights.

Without further or do, here’s our five move circuit for beginners:

  1. Push-ups (start with 20 repetitions or until failure) increase the number of repetitions over time
  2. Jumping squats (start with 20 repetitions) increase the number of repetitions over time
  3. Crunches (start with 15 repetitions) increase the number of repetitions over time
  4. Box jumps (start with 20 repetitions) increase the number of repetitions over time
  5. Plank (hold this position for 30-60 seconds) increase the number of repetitions and duration over time

Rest for anywhere between 90 to 120 seconds between each set and repeat for a total of four times.

It’s also relatively straightforward to create your own circuit workout! Simply choose five of your favourite exercises (preferably targeting different muscle groups) and turn these into a circuit.

The importance of strength training and core workouts as a runner

Incorporating regular strength training, core workouts, or utilising circuit training is a great way to improve your running.

Regular strength training will reduce your risk of injury, increase your maximum power through each step, and of course, get us one step closer to that summer six-pack.

Related: Why and how strength training is essential for faster, injury-free running.

To finish

Circuit training is a great way to squeeze in both strength and core training into a busy schedule. We suggest performing this circuit at least two times per week, or alternatively creating your own circuit.

Be sure to increase the intensity be either adding resistance or increasing time under tension. This will allow for consistent improvements to your running.

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