Lower Body Runners Workout

This workout focuses on strengthening your glutes and lower body to help prevent injury and increase power while running.  Most of the exercises are body weight and can be done anywhere!

Lower Body Runners Workout

This post is sponsored by Mizuno.  All opinions are my own. 

I am officially in my first week of dietetic internship work! While I haven’t started my rotations yet, I am completing coursework in preparation for the internship.  My day was full yesterday, but I LOVED getting back into the learning game.

As far as workouts go, last week I mentioned that Brian and I were training for the Firecracker 6 mile race.  With that training, I have also been taking care of myself by visiting an athletic trainer at Myo-Fit.  My knee was causing a bit of discomfort earlier this spring, and I knew it was an issue with my IT band that I have been dealing with on and off for a while now.

I am so thankful I have been taking care of my body because now I am equipped with strength training exercises to keep me injury free, I can run without feeling discomfort in my knee, and I can train for the Firecracker 6 race with Brian!

Lower Body Runners Workout

I am also thankful for my new running shoes!

Mizuno sent me their Wave Sky neutral running shoes and I am in LOVE with them.  They are snug around the foot, cushiony but not too heavy, and comfortable enough to wear while completing other activities like walking the dogs.

The one thing I had to get used to was how they felt a little bit EXTRA snug around the middle of my foot.  The first time I wore them, I had to loosen my shoe laces (something I rarely have to do!).  Now that I know how tight to wear the shoes, I have no issues!

Lower Body Runners Workout

In the spirit of running AND injury prevention, I’m sharing a Lower Body Runners Workout with exercises inspired by the work I do with my athletic trainer.

Lower Body Runners Workout

Equipment used:

For this workout, complete each exercise 12 times before moving on to the next exercise.  Complete the entire routine three times.

I complete a routine similar to this after my workouts and runs to help with muscle activation!

*As with any fitness class/program/workout, please modify as needed and check with your doctor if necessary!

Lower Body Runners Workout

Curtsey lunge:  Begin standing with feet hip width apart, knees soft, hips in a neutral position and abs braced.  Step your left leg behind your right leg and lower down into a lunge.  Drive through your front heel and return to standing position.  Repeat on the opposite side.

Donkey kick:  Start on your hands and knees with your hands under your shoulders and your knees under your hips.  Keep your hips level and pointed to the ground the entire time as you lift your right foot up toward the ceiling as if you are attempting to stamp your heel on it.  Complete 12 on one leg, return your knee to starting position and then complete 12 on the other leg.

Hip bridge:  Lie on your back with your heels close to your bottom and feet flat on the ground.  Shift your hips into a neutral position and then gently lift your hips up to the ceiling.  Make sure to push through your heels.  Hold for a count of 2 and the lower down one vertebrae at a time.

Monster walk:  Place the resistance band around your ankles.  Stand with your feet wide and knees soft. Step out with your right foot at a 45 degree angle.  Next, step out with your left foot at a 45 degree angle.  Continue to repeat these steps.

Side lying clam lift:  Lie down on your side and slightly bend your knees.  Keep your abs in and braced and hips and shoulders stacked.  Open your legs (like a clam) and then close them.  You should really feel this in your back side!  Repeat on the other side.

Lower Body Runners WorkoutI hope you all have a great rest of the week!! If you need me, I’ll be:

  • studying for my internship
  • running
  • walking the dogs
  • doing this workout 😉

Questions of the Day:

  • Do you have a favorite running shoe?
  • Are you training for a race this summer?


  1. I love these types of workouts! I’ve been focusing more on lower body strengthening (hellloooo, bathing suit season!) so I’ll definitely be doing this one!

  2. Perfect timing.. I’ve been looking for more strength-based workouts to add to my normal running routine! I love simple workouts like this that can be done anywhere. Thanks for sharing!

  3. Love all of this info! I’m in need of more strengthening leg moves, as a runner it’s so important to keep working those muscles in different ways!

  4. I’m all about the lower body workouts! Never can have too much booty toning :p

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