Welcome to 101 Body-Weight Exercises for Runners!

You just took a step forward to become a better runner.

Strength Training has been proven to help runners improve two key indicators of running performance, running economy and vVO2max, without running.

Below you can find quick links to the different videos and resources we have for you.

Table of Contents

Your Coach – Diego Alcubierre

Hi, I’m Diego 👋

I wasn’t born a natural runner. In 2008, I completed my first 10k in 1:15:16, which is almost forty minutes slower than my current personal best.

I resumed running in 2013 after my daughter was born, and now I’m a full-time running coach.

I dedicate my time to learning, applying, and sharing knowledge. This allows you to focus on training, enjoying the process, and improving.

Certifications and Accomplishments:

  • Certified Running Coach from United Endurance Sports Coaching Academy
  • Certified Ironman Coach
  • Certified Personal Trainer with ACE
  • Sports Nutrition Diploma from Wageningen University
  • Functional Training Certified with TRX

I share some of my achievements not to boast but to inspire you, showing that improvement is possible for everyone. If I can do it, so can you.

  • 8x Boston Marathon Qualifier
  • 4:47 Personal Best Mile
  • 16:40 Personal Best 5k
  • 36:18 Personal Best 10km
  • 1:18:36 Personal Best Half Marathon
    2:40:41 Personal Best Marathon (at 42 years old)
  • Completed 23 marathons
  • Ran 11 consecutive daily marathons to raise funds for childhood brain-tumor treatment.

101 Exercises

All 101 exercises in one video. Watch it, choose your exercises, and start training.

A simple strength routine could look like this:

  • Choose 4-5 exercises
  • Do 10-12 repetitions of each one
  • Repeat 3 to 4 times

Core Exercises

Your core is the center of movement, it’s where you transfer energy to your legs.

Add at least one of these exercises to your routine!

Lower Body Exercises

I recommend trying all the exercises, then repeating and adding to your routine the ones that were harder for you.

Full Body Exercises

Any of these exercises will help you become stronger and a better runner overall.

Add at least one to your routine.

Upper Body Exercises

Strengthening your upper body is as important as any other part, but runners often neglect it.

Working on your upper body will help you become a more efficient, better runner.

Printables

Here are some printables for you to download and have all the exercises in one place.

Bannister RunStrong Program

The Bannister RunStrong Program is designed to help runners like you avoid the setbacks of one-size-fits-all routines. 

Through 16 targeted tests, this program identifies the specific weaknesses, imbalances, and areas of untapped potential unique to you.

Imagine each exercise tailored to exactly what your body needs to keep running strong and injury-free. 

With this program, every movement you take directly contributes to a faster, stronger, and more resilient you. 

And right now, we’re offering a $100 discount on RunStrong, giving you a chance to access this targeted, transformative program at an exclusive price. 

Take advantage today, and give yourself the gift of smarter, stronger training that lasts.

Promo ends Friday, November 15th at midnight.

Get the RunStrong Progam Here!