Home Workouts for Runners

We've teamed up with our friends at ONESTEPFASTER to bring you FIVE workout videos that runners of all abilities can do at home. Each workout is less than 30 minutes long and is perfect for improving your running form, technique and strength.

These videos link into our #PLAYYOURPART campaign, giving you the inspiration to train at home and stop the spread of COVID-19.

Although the videos, shot prior to coronavirus, show two runners working-out on a trail, we strongly advise you to do them at home, preferably in a garden or yard where possible. All you need is suitable trail running shoes and a fitness mat.

Video 1: Runway

This workout is designed to build your running form, largely through the use of mini skips.

BEND YOUR KNEE IN A PERFECT ANGLE

Learn to bend your knee in a way that allows all your energy to move forward rather than out to the side.

STRETCH YOUR LEG WHEN YOU ARE ABOUT TO LEAVE THE GROUND

Stretching your leg is crucial for a long stride and running speed

KEEP A STRAIGHT HIP TRY AND AVOID FALLING TO ONE SIDE

Getting this wrong will cause rotation when you leave the ground and kill your speed.

Video 2: Takeoff

This workout will further develop your running form, as we learn to master the art of skipping and how to take-off from the ground.

ROLL YOUR FOOT OVER YOUR TOES

Learn to roll your foot over your toes, aiding a wide range of movement.

DROP YOUR TOES

If you can master directing your toes downwards (in a relaxed manner) you are more likely to land on your middle foot, rather than your heel. This will improve your running speed.

Video 3: Free

This workout focuses on your thighs and knees and the role they play in improving your running technique.

LEARN TO LIFT YOUR KNEES

Make sure that your hips and your shoulders stay level and balanced all the time.

KEEP YOUR UPPER BODY UPRIGHT

Do not try to lift your knees higher by learning forwards. Keep your shoulders back and your head straight.

SHIFT YOUR WEIGHT IN THE DIRECTION OF YOUR TOES

This might sound weird, but try to shift your weight, bringing your hip

VIDEO 4: KICK IT

This workout focuses on butt-kicks and encourages you to run efficiently, rather than wasting energy.

HEEL TOUCHES BACK OF YOUR THIGH

Learn to bend your knees so that the energy of your running movement goes forward and not to the side.

STRETCH YOUR LEG

Stretch your leg to run with a long stride and a higher pace.

KEEP YOUR UPPER BODY UPRIGHT

Pull your shoulders back but keep them relaxed.

VIDEO 5: FLY

This workout takes what you learned in kick-it and encourages you to run super-efficiently and fast. Get ready to fly! The goal is to master stork-kicks.

LAND YOUR FOOT NEXT TO THE OTHER

Make sure that your foot lands right next to the other one when kicking with one leg.

STRETCH YOUR LEG

Stretch your leg to make sure that your foot does not land in front of your hip when running.

HEEL TOUCHES BACK OF YOUR THIGH FIRST BEFORE KICKING

This is not football! Your heel should touch the back of your thigh before you then you kick forward.