Running: Improve your running with functional training 20 minutes a day
If you enjoy running and want to improve your performance, prevent injuries, and feel stronger with every stride, functional training can be your best ally. And the best part? You only need 20 minutes a day , in the comfort of your own home.
Why functional training for runners?
Running requires much more than cardiovascular endurance. It's necessary to strengthen stabilizing muscles , improve posture, work the core, and increase mobility. Functional training focuses on these aspects with complete movements, similar to those of everyday life (or, in this case, running), making you a more complete athlete.
Benefits of functional training for runners:
- Injury prevention (such as knee, hip, or ankle pain)
- Improved posture and running technique
- Strengthening the core, glutes and legs
- Greater efficiency in stride and breathing
- Increased balance and coordination
20-minute functional training (at home, without equipment)
Do this workout 3 to 5 times a week , preferably after running or on active rest days.
🔄 Warm-up (3 minutes)
- Walking in place with active arms – 1 min
- Side jumps – 1 min
- Squat with arms raised – 1 min
💪 Main workout (4 rounds of 4 minutes)
Perform each exercise for 40 seconds, with 20 seconds of rest.
- Jump squat
- Plank with shoulder touch
- Alternating lunge
- Mountain climbers
- Glute bridge with single leg raise
🧘 Return to calm (3 minutes)
- Gluteal and lower back stretching
- Hip and ankle mobility
- Deep breathing and relaxation
Tips to get the most out of it
- Maintain regularity : 20 minutes a day makes a difference.
- Focus on the technique of each movement , rather than the speed.
- Combine it with your running routine (e.g. running + functional training 3x/week).
- If necessary, adapt the exercises to your physical condition.
Conclusion
Improving your running isn't just about running more. Incorporating functional training can make you run more efficiently, with fewer injuries and more enjoyment . With just 20 minutes a day, you can become a stronger and more balanced runner—without even leaving home.
