And you can do them all in 6 minutes or less!

I’ll be the first to admit that maintaining a consistent strength routine is hard. If you’re anything like me, you prioritize run time over all the extras you know will make you stronger, yet you can’t help but put off in favor of getting in just one more mile. 

But what if I told you that you could do some of the best strength exercises for runners in just 6 minutes? That they’re easy to work it into your day (at some point) and that they don’t require any extra equipment? 

Let’s face it, we all waste 6 minutes somewhere in our day no matter how busy we are. So, let’s commit to using at least one of those short pockets of time two to three times per week to become stronger and more resilient runners with some simple strength exercises. 

Here are my all-time six favorites: 

Strength Exercise #1: Planks

I recommend a plank on an uneven surface in the Six Best Core Exercises for Runners, which you can swap into this workout. Or, opt for a good old plank  instead. You can’t go wrong either way. 

Here’s how to do it: 

1. Start on all fours with your hands and feet hip distance apart. 
2. Press your forearms into the floor, your hands clasped together in front of you (or parallel to each other with hands pressing down). 
3. Extend your feet out behind you about hip distance apart.
4. Pull your belly button in toward your spine, engage your core and maintain a neutral spine (note: you can play with your shoulder positioning to make it more of a core or shoulder and core exercise). 
5. Hold the plank for 25 to 60 seconds depending on your experience and core strength. 
6. Repeat four to six times with 30 to 60 seconds of rest between each.

Strength Exercise #2: Step-Ups

This simple strength exercise is an all-star for runners. That’s because it mimics your running stride and helps build the strength you need to tackle hills effectively. Whether or not you have hills where you run, step-ups will undoubtedly make you a stronger climber. 

Here’s how to do it:

1. Find a solid step-up surface (I like to use the stairs, and I usually skip a stair or two in order to step-up higher). 
2. Either hold onto a railing or swing with your arms like you’re running uphill as you simultaneously step-up. 
3. Bonus points for driving your knee into a marching position at the top. 
4. Step back to the beginning and start over. 
5. Do 10 to 30 reps per side before switching sides (if 30 feels like a lot, start on the lower end and build gradually). 

Strength Exercise #3: Squats (with an optional jump)

Squats help your running form, strengthen your glutes and quads big time, strengthen and mobilize your core and, with the added jump at the end (I like to call these starfish jumps, actually), give your more power and explosiveness that improves your running economy and helps you with your final kick across the finish line. 

Here’s how to do it: 

1. Stand tall with your feet hip distance apart (or a little more) your toes pointing slightly out.
2. As you lift your chest, lower your body back as if you’re sitting into an imaginary chair. Keep your heels on the ground, gaze forward and knees tracking directly over your feet. 
3. Lower as low as you can without the dreaded “butt wink” as lifters call it (basically when your pelvis tilts and your lower back curves). Why is this bad? It adds load to your back and also points to some other compensation in your body. Also, pay close attention to your weight distribution. You should feel your weight moving toward your heels as you sit back.
4. Optional: Hold for a breath at the bottom of the squat before you push into your feet and stand tall to start again. 
5. Return to standing tall. If you’re adding the jump at the end, make your stand-up more energetic by jumping off the ground with arms outstretched overhead. 
6. Land with soft knees, then return to a tall standing position before starting again. 
7. Perform two to three sets of 10 to 12 reps.

Strength Exercise #4: Push-Ups 

t’s so easy to overlook and undervalue upper body strength for runners. But the truth is, a strong upper body leads to better posture when running and a more efficient arm swing. They’re also an incredibly effective core exercise. (Pro tip: if you only have time for two exercises on rotation one day, opt for a push-up/step-up combo). 

Here’s how to do a push-up: 

1. Start in a high plank position with hands just slightly wider than shoulder width apart. The closer together your feet are, the harder the push-up is, so play around here.
2. Lower to the ground maintaining an engaged core and aligned posture (do not sag). Only go as low as your core and arm strength will allow.
3. Straighten arms and return to the top. 
4. If this is too challenging, start from your knees. Here’s an excellent how-to video for more insight on how to do a perfect push-up. 
5. Perform two sets of 10 to 20. Start on the lower end and work your way up as your strength increases over time. 

Strength Exercise #5: Skater Hops 

While many of the other strength exercises on this list directly support muscles you use while running, skater hops are included in the mix for another reason: they target lateral muscles that running often doesn’t. They also help you with agility and balance, important skills needed to move efficiently when you face varied terrain. 

Here’s how to do them: 

1. Start standing tall with feet about hip distance apart, looking straight ahead. 
2. Lift your right (or left) leg off the ground, shifting your weight to push off of your standing leg to the opposite side. 
3. Jump sideways. Bend gently at the knee when you land and try to place your foot on the ground as softly as you can. 
4. From here, keep your body low (almost like a squat) and jump to the other side. It will feel a bit like gliding from side to side (you can use your arms to enhance the glide, too). 
5. Rather than pausing between hops, find a rhythm and bounce from side to side. 
6. Perform 10 to 20 per side and then rest. 
   

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Strength Exercise #6: Deadlifts

This simple, effective strength move targets the posterior chain (lower back, glutes, hamstrings), all of which are critical for proper running mechanics, power and speed. Plus, your core gets a workout, too, which helps to make this exercise an all-around gem for running posture. That said, pay attention to your form and seek outside guidance if you need help.

Here’s how to do a deadlift: 

1. Place your weights on the ground at your feet. (You can use dumbbells, kettlebells, or a bar with weights, but start on the lighter side and work your way up. It’s important not to overdo it.)
2. Place your feet hip-width part with your toes facing forward. Hold the weight(s) slightly outside of your knees, arms extended straight with the weight close to your shins.
3. Hinge your hips, push them back, and bend softly at your knees.
4. Keep your back flat and your chest lifted (you never want to round your back).
5. Draw in your core and rotate your shoulders back and down.
6. Stand up straight and tall, maintaining your posture the entire way and keeping your arms straight with the weight(s) close to your shins. 
7. Pause at the top with tall posture and straight legs.
8. As you lower slowly back down, bend your knees softly again, maintaining straight arms, a lifted chest and straight spine. 
9. Place the weight(s) on the ground and start again. 
10. Perform 10 to 12 reps and then rest. 

Keep in mind you don’t have to own weights to effectively perform deadlifts. Wearing a backpack full of canned goods, strapping tote bags with water bottles over your shoulders, or holding full laundry detergent or gallon milk jugs work just fine. (Heck, even holding your toddler as you go through the motions can provide necessary resistance!)

Don’t want to use weight at all? That’s also fine. You can instead do single-legged deadlifts sans weight to engage your hamstrings and increase your balance. 

Now that you know what to do, try all of these strength exercises together in a single 6-minute circuit or spread them out throughout the day. Strength doesn’t have to take a lot of time, it just takes consistency. You’ve got this!

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Contributing writer Ashley Arnold is the director of brand at Fleet Feet and an ultrarunner who lives in Missoula, Montana, with her husband and two young children. She tells stories through video, words and photos, and is most at home running trails, adventuring in wild places with her family and sipping coffee while eating cake.

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