Things can transpire against you, whether it’s not having anyone to look after your child, a lack of time from finishing work late or even a thunderstorm, but it doesn’t mean you can’t still get in a good workout and progress your running goals.

With that in mind I want to give you a workout which I’ll detail below, to keep you moving forward using nothing but your own bodyweight and a few square feet of space. 


The workout

Squats – 15 reps.
Reverse lunge with torso rotation – 10 reps per side.
Russian twists – 15-20 per side (use a resistance band tied around a table leg and rotate one side for 10 repetitions, then repeat on the opposite side).
Running on the spot – 60 seconds (focus on lifting heels up under the bum).
Single leg glute bridges – 10 per side (add a weight to the hips if this feels too easy).
Arm drive drill – 60 seconds (practice your arm movement standing on one or both feet).

Complete this workout for as many rounds as you can in the time you have. 

This programme will allow you to work on core strength, lower body strength and improve your running technique too. 

Give it a go and feel free to share this with your running friends who have the same struggles as you.


Written by Kyle Brooks, Running Coach based in Norwich, Norfolk