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6 Amazing Indoor Workouts For Runners

6 Amazing Indoor Workouts For Runners


Whether it’s due to weather or something else like a lockdown, sometimes you have to move indoors in order to workout. I personally love my Peloton workouts, but there are some other times where we need to do some effective workouts that will replace (and enhance!) running outside.

Today I am partnering up with some of the best runner bloggers out there to share our favorite indoor workouts. To kick off our series we are talking about workouts that you can do at home. I have dedicated my own workout to my love of lunges.

I love how quickly they get my heart up and how my legs involuntarily shake at the end of the workout! Plus it costs nothing to do lunges it’s a body weight exercise that does wonders for your running. 

Check out the lunge workout you can do at home, it is not easy—but your quads will thank you! Remember, the stronger your quads, the stronger your running! It’s a manageable workout that will take about a half hour if you go through it 3-4 times.

Indoor Sweat Session

These exercises are excellent for building quad strength!

lunges (1)

Do 12 reps on each leg for one round

Complete 3 Rounds

  • Curtsey Lunges
  • Lift Off Lunges
  • Reverse Lunges
  • Forward Lunges
  • Side To Side Lunges
  • Round The world Lunges (Front, Side, Back)

I particularly love this workout because it requires no equipment. You are more than welcome to add dumbbells to the moves but they are great without them too!

While running outdoors provides its unique benefits, there are plenty of effective indoor workouts that runners can do to maintain or even improve their fitness when they can’t get outside. Here are some indoor workouts tailored to runners:

  1. Treadmill Running:
    • Interval Training: Vary your pace by running short bursts of high speed followed by a recovery period.
    • Hill Workouts: Increase the incline to simulate uphill running.
    • Tempo Runs: Set a steady, challenging pace for a specific distance or time.
  2. Strength Training: Building muscle strength can boost running efficiency and prevent injuries.
    • Squats & Lunges: Improve leg strength and stability.
    • Deadlifts: Strengthen the hamstrings, glutes, and lower back.
    • Planks & Side Planks: Build core strength.
    • Push-ups & Pull-ups: Strengthen upper body, important for maintaining running posture.
  3. Plyometrics: These explosive exercises improve power, speed, and running economy.
    • Jump Squats: Enhance explosive strength in your legs.
    • Box Jumps: Increase leg power.
    • Burpees: Offer a full-body workout that also increases heart rate.
  4. High-Intensity Interval Training (HIIT): Short bursts of high-intensity exercise followed by rest or low-intensity periods. This can improve cardiovascular fitness and running speed.
  5. Yoga for Runners: Focus on poses that stretch and strengthen muscles commonly used in running, like the hamstrings, hip flexors, and calves.
  6. Pilates: Enhances core strength and stability, which can lead to improved running form.
  7. Static & Dynamic Stretching:
    • Static: Stretch and hold. For instance, hamstring stretches, quad stretches, and calf stretches.
    • Dynamic: Active movements that stretch your muscles, such as leg swings, hip circles, and walking lunges.
  8. Cross-training: Engage in other forms of aerobic exercise that have a low impact on the joints.
    • Cycling: On a stationary bike or spin class.
    • Rowing: Works both the upper and lower body.
    • Swimming: Offers resistance training and cardiovascular benefits without stressing the joints.
  9. Stairs: If you have access to a staircase, walking or running up and down can provide a great cardiovascular workout and help build strength in the legs.
  10. Agility Drills: Using an agility ladder or cones, perform drills like lateral shuffles, one-foot hops, and in-and-outs to improve coordination, footwork, and speed.
  11. Balance Drills: Exercises like single-leg stands or using a BOSU ball can enhance stability, an essential aspect of efficient running.
  12. Resistance Bands: Work on specific muscle groups, especially those that contribute to proper running form, like the hips and glutes.

When engaging in indoor workouts, especially if they’re new to you, always prioritize proper form and gradually increase intensity to prevent injuries. Over time, you may find that these workouts not only help maintain your running fitness but can even lead to performance improvements when you get back outdoors.

Check out more workouts below by these amazing runner bloggers!

Liked these indoor workouts for runners? Check out these Four Effective 30 Minute Workouts For Runners!

What is your favorite go to indoor workouts for runners? How do you cope when you can’t run outside?

Runner's At Home Workout - Monthly Workout Round Up - Fine Fit Day

Tuesday 24th of January 2017

[…] Nellie from Brooklyn Active Mama knows how to keep her running legs strong and powerful – lunges, baby! Here is her amazing lunges workout: […]


Thursday 3rd of March 2016

Oooh! So many great workouts! And since the snow is falling here yet again, it looks like indoor workouts are exactly what I'll be needing tomorrow. Thanks for sharing all of these!

Cindy Hoffman

Saturday 27th of February 2016

Wow, nice workouts there. Of all the workouts and exercises that I love to get myself into I love running. And I guess doing some of these workouts will also blend well with my running. I will surely try some of them out.




Wednesday 24th of February 2016

These are so awesome! Although the lunges make me tired just by reading about them. Cassidy loves to run but is out of sorts with that, and hurt his shoulder last time he was running. I wonder if he'll love this list.


Wednesday 24th of February 2016

Holy lunges, lady!! I can't wait to try this (because I'm a crazy masochist, lol). So excited to be working with you on this awesome workout round up series!