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.

101 ExercisesCoreLower Body
Full BodyUpper Body8-Week Program

Your Coach – Diego Alcubierre

Diego has been helping runners achieve new PR and Boston Qualifying times for the past 10 years.

His qualifications and Certifications are:

  • UESCA Certified Running Coach
  • ACE Certified Personal Trainer
  • Ironman Certified Coach
  • TRX Qualified
  • Sports and Nutrition Diploma

101 Exercises

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

Below you can find the exercises divided into categories.


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

Lower Body

Try all the exercises, then repeat the ones that were harder for you.

Full Body

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

Upper Body

Strengthening your upper body is as important as any other part, but runners often neglect it. Work on your upper body and you will become a better runner.


8-Week Marathon Strength Training Program

Turn your body into a strong, efficient running machine from home

* Remember, we are here to help you become a better runner, any question please use the form below and will come back to you ASAP.

4 thoughts on “ROF – 101 Body-Weight Exercises”

  1. My fist 1/2 has been cancelled. I normally do 10km but I will be trying core and leg exercises and put together a training for 2-3 times a week. Never did strength training specifically for running purpose. Maybe this is the reason I am not improving as per my wish

  2. Hello my name is victor.
    how many repetitions should become per exercise.
    and exercises the whole body separately each day.

    1. Hi Victor. It depends on your goals, but I recommend you to start with 15 reps. The important thing is to give your muscles 24 hours of rest. And try to train all the major groups once a week. So core, lower, upper and full body each week.

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