Strength Training without the Gym

By Michele Moses

Strength training is all too easy for runners to neglect. But who says squats can only be done in the gym? This routine from coach Melissa Stone requires no equipment, which means it can be done in your backyard or at a local park (or in the privacy of your living room, of course). Stone, who leads runners through these moves weekly in a city park, recommends doing this routine once or twice a week after an easy run.

Runner’s Lunge with Twist

Start in downward dog. Lift your right leg and bring it forward to your right hand. With your left hand planted, lift your right arm up to the sky and twist your body to face it. Look at your right hand, and hold for 3 seconds. Place your right hand back down, and pull your right leg back to downward dog. Repeat on the left side. Do 10 times on each side.


Lateral Shuffle

Stand with your feet slightly wider than hip-width apart and turned out 45 degrees. Sink into a squat with knees over ankles. Step out with your right foot, maintaining the squat. Step in with your left foot to return to starting squat position. Continue on, taking 10 steps to the left and then 10 to the right.


Mountain Climbers

Assume a push-up position, with your hands under your shoulders and your body forming a straight line. Keeping your core tight and back flat, bend your left knee and raise it toward your chest. Reverse the movement to return to start, then repeat with your right leg. Continue alternating for 20 reps.


Squat Jumps

Stand with your feet shoulder-width apart. Squat down until your knees are bent about 90 degrees. Immediately swing your arms overhead and jump as high as you can. As you land, gently bend your knees and sink back down into the squat position. That’s one rep. Do 10.



Stand with your feet hip-width apart. Bend over, and touch the ground in front of your feet with both hands. Keeping your legs straight and your core tight, walk your hands forward as far as you can without letting your hips drop. Pause, then slowly walk your feet toward your hands. That’s one rep. Do 10.


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