The 15-Minute Runner Workout

The 15-Minute Runner Workout

Get a Faster, Stronger Run in 5 Moves

If you’re a runner or just looking to enhance your cardio endurance, throw this 15-minute workout into the mix.

Running is one of the more high impact exercises you can engage your body in. For this reason, you should be thinking about how the rest if your workout program can strengthen and improve your running.

This is important not only for getting a better run, but also for preventing injury and unnecessary strain.

And if you’re not a runner, you should still be engaging in some kind of cardiovascular exercise, whether it’s walking, stair climbing, or cycling.

This 15-minute workout is designed to strengthen your lower body in a way that improves your cardio performance and makes it easy for you to get better and better.

Ready to kick it up a notch?

15-Minute Workout to Boost Your Running and Cardio Potential

Run through 2 to 3 sets of these exercises each week, making sure you work at maximum output for the best results.  To improve your energy outputs make sure to try a B vitamin like NOW B-100 and a natural creatine powder like – Kre-a-fem or Optimum Creatine Powder as they’re both proven to help with burning fat for energy and giving you that extra edge.

By the way, if you have knee pain make sure to warm up adequately and take the only supplement that has been proven to be effective in lubricating your joints – NOW Glucosamine Chondroitin MSM.

1. Knee Tucks on Bench

Find a workout bench and balance against it with your forearms and your legs extended out behind you. Your toes should be balanced against the floor and your legs straight. Look forward so you don’t strain your neck. Lift your right foot off the floor and bring your right knee up into your torso, bending at the knee. Hold here for one count, return to starting, and repeat with opposite leg. Keep alternating between legs until you reach muscle fatigue.

To view this exercise, click here.

2. Jump Squats

Start in standing position with your feet about shoulder width. Lower into a standard squat, bringing your buttocks closer to the floor and making sure your knees don’t extend beyond your toes. On your way up out of the squat, jump off the ground and land in starting position. Immediately flow back into a squat, with the goal of engaging in one seamless series of moves. Knock out at least 10 to 15 of these.

3. Lower Ab Bicycle Crunch

This one is great for your core and lower body, and will really improve your running ability. Lie face up on a workout mat and hold your legs up toward the ceiling at 90 degrees to your body. Your knees should be loose but not bent. Bring one leg down and as close to the floor as you can, bending at your waist only. Hold here for 3 counts, lift to starting, and repeat with the opposite leg. Keep alternating in this way until you reach fatigue.

To view this exercise, click here.

4. Mary-Catherines

Get into a traditional lunge position on a surface where you have a lot of traction. With one leg extended behind you, lower into a lunge, going as deep as possible without letting your front knee extend beyond your toes. On your way up out of the lunge, jump and reverse the positions of your feet, bringing your back foot forward and your front foot back. The goal is to land in a lunge position on the opposite side if your body. Immediately lower into a lunge again, and repeat, alternating between sides. Aim for at least 8-10 per side.

5. Plank on Stability Ball

Grab a large stability ball and rest against it with your forearms, elbows bent. Strengthen your legs out behind you and balance on your toes, making sure that your neck, back, hips, and legs are all aligned. Engage your core muscles, pull your back up slightly towards the ceiling, and remain here in plank position for at least 1 minute.

To view this exercise, click here.

There you have it. If you have the time, repeat this circuit 2-3 times for a more complete workout. Aim for doing this 15-minute routine once or twice a week for optimal results.

And make sure you’re getting in a solid lower body strength training routine. Check out these workouts:

Have any questions or feedback about my 15-Minute Runner Workout? Please leave a comment below…

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Author Profile

Sam Omidi is the founder of Weight Loss and Training and is accredited with a Bachelors in Kinesiology as well as certification in Nutritional Sciences, Personal Training and Advanced Exercise Nutrition. Follow Sam via Twitter @samomidi


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