Super 7 – Must do workouts for the runners

When faced with the choice, many runners simply want to hit the pavement, often overlooking crucial elements that could significantly enhance their running experience—things like rest, strength/core/mobility workouts, and a balanced diet. It’s a familiar scenario: the allure of the run often overshadows these essential components.

If you find yourself nodding along, welcome to the club—a club that boasts a whopping 99% of runners worldwide. I, too, was once a proud member, though not necessarily proud of it. Over time, I’ve come to appreciate the importance of adequate rest and proper nutrition. While strength, core, and mobility workouts are now a part of my training plan, like countless others, my commitment to incorporating strength and core workouts into my routine still has a room for improvement.

In an effort to instill this much-needed discipline, I’ve devised a set of seven workouts, aptly named the Super 7. These routines are designed to be simple, easy to remember, and adaptable to any location or schedule. The goal is to create a compact yet effective workout regimen—one that can be seamlessly integrated into your daily routine without feeling overwhelming or consistently avoided.

1. Lunge Walk

If there ever was a competition for the best workout for the runners, lunge walks would win hands down. Such is the power and simplicity of this workout. Lunge walks intricately engage all the vital joints and muscle groups, specifically targeting the mid to lower part of the body—areas crucial for running. The result? Enhanced strength that directly contributes to improved running performance.

2. Bird Dog

In the hypothetical Olympic lineup of workouts for runners, if the lunge walk secures the gold medal, then the Bird Dog undoubtedly claims the silver. The bird dog exercise is a dynamic movement that engages the core, lower back, and stabilizing muscles, promoting overall balance and strength. Regular incorporation of bird dogs into a fitness routine is beneficial for spinal stability, posture, and the development of a strong, resilient core.

3. Glute Bridge

Glute bridge is simple yet effective movement which not only activates the glutes but also engages the core, promoting overall stability and spinal alignment. This is a very simple workout but not many runners do it regularly. I love this exercise and personally swear by the benefits it has delivered!

4. Plank

How can we forget the good old planks! It is a foundational exercise that targets the core muscles, including the abs, obliques, and lower back. This static hold not only strengthens the core but also engages various muscle groups, promoting overall stability. Planks are versatile, with different variations allowing for customization to individual fitness levels and goals.

I also like up to add in the side planks – left and the right planks, to strengthen the obliques.

5. Push-ups

Another classic exercise which will form the core part of any exercise group. Upper body strength is crucial for the runners – to propel the body forward as well as build explosiveness at higher speeds, and push-ups does exactly that. Push-ups are a classic bodyweight exercise that effectively targets the chest, shoulders, triceps, and core muscles. With various hand placements and modifications, push-ups can be tailored to different fitness levels, making them accessible to beginners and challenging for advanced runners. You see, this is a magic workout which involves loads of muscles in action at the same time.

6. Calf Raises

A suprise addition but very effective. Calf raises is a simple yet effective exercise that targets the muscles in the calves, specifically the gastrocnemius and soleus. If these muscle groups are weak, they can lead to injuries to several other zones like knees, ankles etc. Also, there aren’t many exercises which address the calf zone as effectively as calf raises.

7. Squats

Squats are a fundamental compound exercise renowned for targeting the muscles in the lower body, including the quadriceps, hamstrings, and glutes. If done right, the benefits are simply awesome. This versatile movement not only builds strength but also engages the core, promoting overall stability and balance.

One disclaimer here: People with chronic knee injuries/paini should avoid doing squats unless cleared by the doctor.

There are my super 7s. I call them ‘super’ because, all of these:

• are simple to learn,
• are easy to execute,
• are body weight exercise,
• can be done anywhere, anytime,
• does not require any additional set-up or equipment,
• collectively address all muscle groups involved in the act of running, and
• can be done at varying levels of difficulties based on personal preferences and level of proficiencies.

Based on the level of proficiency, one can apply varying degrees of Super 7s. Here is my recommendation for the beginners and intermediate folks (experts/seasoned folks typically follow their own plan).

Workout/Proficiency	Beginner	Intermediate
Lunge Walk	10 steps (5 on each leg) X 2 (60 sec. break in between)	30 steps (15 on each leg) X 2-3 (60 sec. break in between) Level-up: Add in 5kg dumb-bell in each hand
Glute Bridge	10 raises X 2 (60 sec. break in between)	20 raises X 3-4 (60 sec. break in between) Level-up: When you go up, elevate further on the foot by raising the heels and balacing on the toes
Bird Dog	10 on each side X 2 (60 sec. break in between)	15 on each side X 3 (60 sec. break in between) Level-up: Add a weight plate on the back
Plank	Begin with 20 seconds plank hold and progress to upto 2 minutes. Half the time of the above on side planks (eg: 10 seconds for side plans if the plank hold is 20 seconds)	60 seconds progressing to upto 3 minutes plank hold. Half the time of the above on side planks (eg: 10 seconds for side plans if the plank hold is 20 seconds) Level-up: Do 2 sets
Push-ups	Begin with just 1 and progress upto 10-15 [focus on the correct form vs the number of push-ups]	Begin with 1 and progress upto 25 [focus on the correct form vs the number of push-ups] Level-up: Do 2 sets
Calf Raises	10 raises X 2 (60 sec. break in between)	20 raises X 3-4 (60 sec. break in between) Level-up: Stand on the edge of a ledge (so that you are standing on the forefoot) and lower the feet downwards as much as possible while come back from the raise
Squats	Begin with 10 and progress to 30	Begin with 10 and progress to 40-50 Level-up: Do 2 sets

Hope you like my super 7s and are motivated to incorporate in your training routine!