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If you’re looking for office exercises for runners, you’re not alone. Sitting at a desk for hours can be brutal on your lower body, hips, and even your running efficiency.
But the good news? You can sneak in some strength training and stability exercises right at your desk—no equipment required.
These simple yet effective exercises will help improve your running economy, strengthen key muscle groups, and keep you in sync for those long runs or your next half marathon.
Exercise #1: Single Leg Deadlift at Your Desk
Stand upright with your feet hip-width apart, arms relaxed. Shift your weight to your right leg and slowly hinge at the hips, extending your left leg straight behind you like a counterbalance. Keep your back in a straight line from your blades to your heel, and let your arms hang naturally.
This single-leg move builds balance and activates your glutes and hamstrings, which are key for proper strength and injury prevention. Return to the starting position and switch to the other leg. Repeat to reinforce balance and upper strength.
Exercise #2: Seated Core Tight Twists
Sit upright in your chair with your core tight, feet hip-width width on the floor, and spine tall. Extend your arms to your chest, palms together. Rotate your upper body to the right, squeezing your obliques, and slowly return to center before twisting to the left.
Keep your shoulder blades back and left elbow aligned with the twist. Though seated, this mimics cross-training for your midsection and keeps you engaged—ideal for boosting running speed and posture.
Exercise #3: Desk Push-Up with a Twist
Place your hands apart on the edge of your desk and walk your feet shoulder width apart back until your body forms a diagonal straight line. Perform a classic push-up, then twist your body and extend your left arm to the sky, opening your chest in a side plank. Bring the left hand back down and repeat on the right side.
This exercise builds upper body strength and strengthens your core without leaving your desk area.
Exercise #4: Standing Single Leg Squat Hold
Start from a standing position, lifting your left foot slightly off the ground, keeping your right toes and heel rooted. Slowly lower into a squat on one leg, keeping your sit hips level and arms at chest height.
Pause for five seconds, then slowly return to standing. Repeat with the opposite leg. This squat fires up your glutes and quads, reinforcing running efficiency and supporting better control, especially on inclines and descents during a run.
Exercise #5: Step Ups on Office Stairs
If you’ve got stairs nearby, use them! Stand with your feet apart, step your right foot onto the step, and press through your heel to lift your body.
Drive your left knee up to chest height, balancing briefly before stepping back down with control. Alternate legs. This mimics plyometric exercises and adds a dynamic element to your strength workouts and strength training, improving power and endurance for runners.
Exercise #6: Standing Glute Bridge Against the Wall
Place your back against the wall, bend your knees slightly, and press your left heel into the floor while squeezing your glutes. Hold for 10 seconds, then release. Repeat with your right leg.
Though traditionally done lying down, this vertical variation supports your glutes and hamstrings, reduces the risk of shin splints, and improves running economy—all without lying on the floor.
Exercise #7: Calf Raises with Foot Flexed
While waiting at the printer or on a call, stand tall with your feet shoulder-width apart and your feet flexed as you raise up on your toes. Slowly lower your heels without touching the floor.
Do it on one foot for an extra challenge. Strong calves help improve your running speed and reduce fatigue over long distances.
Exercise #8: Seated Resistance Band Rows (If Allowed)
If your office permits it, sneak in a band under your desk. Wrap it around your feet (keep them hip width apart) and pull the ends toward your left and right elbow, keeping your back straight. This simple addition mimics rowing movements and builds upper body endurance for better posture during runs.
Final Note
These exercises for runners are perfect for breaking up long sitting sessions while improving your strength training regimen. Even a few reps during the workday can help enhance your running efficiency, protect your joints, and keep you race-ready. Remember to sit your hips back during squats, engage your core, and maintain form—your future miles will thank you.
Frequently Asked Questions
When doing a single-leg squat on the left leg, should my feet be shoulder-width width before lifting off?
Yes, start with your feet shoulder-width apart to create a stable base before lifting your leg off the ground. This setup improves balance and helps activate key muscles, especially during single-leg exercises like squats or deadlifts.
What is strength training?
Strength training is a type of workout that focuses on building muscles through resistance. It includes exercises using body weight, medicine balls, or even adding weight to challenge the body. Strength training for runners enhances endurance, balance, and helps prevent injuries, making it a great form of exercise for runners.
What is the best workout for runners?
The best exercises for runners combine running drills with targeted strength workouts. Incorporating exercises like single-leg deadlifts, step-ups, and core routines can improve balance, stability, and performance. Blending cardio and strength training is key for well-rounded training for runners.
What type of lifting is best for runners?
Runners benefit most from exercises that incorporate functional lifting. These exercises mirror real movement patterns.
Using body weight or light dumbbells in exercises like single-leg squats and lunges can build strength without excess bulk. It’s ideal to focus on exercises and strength workouts with compound movements rather than heavy lifting.
How do runners get toned?
To get toned, runners should combine regular running with cross-training and strength training exercises. This includes doing exercises that target each leg, plus core and upper body work. Using body weight for resistance and gradually adding weight can help sculpt lean, defined muscles.
How do runners strength train?
Runners typically do strength training exercises 2–3 times per week. These exercises can vary from lunges, squats, and single-leg balances.
Emphasis is placed on one leg movements to simulate the motion of running. Keeping the right knee or left leg stable while lifting can improve control and balance over time.
What’s a good upper body exercise for runners?
A great upper body exercise for runners is the standing medicine ball twist. Holding the ball at chest level, slowly bring it from side to side, keeping arms fully extended. This improves rotational strength and posture, both important for efficient arm swing during runs.
