Six Exercises That Will Help You to Become a Better Runner

Running Exercises | Outdoor Gym Equipment | Sunshine Gym

In order to become a better runner, you need to improve your speed, endurance, balance and stability.

These elements can only be improved with regular effective training. This includes both cardiovascular and strength building exercises.

On top of visiting indoor gym facilities, and completing specially designed workouts, there are easier – more cost-effective ways, in which you can improve your running abilities. And one of these ways is… Outdoor Gym Equipment! 

Outdoor gym equipment can help you on your way to becoming a better runner – without actually doing any running.

Please note, however,  that in order to become a better runner – you will still need to combine any exercises with regular body drills in order to improve your running performance.

So if you want to improve your running abilities – with an effective range of alternative exercises… Look no further than Sunshine Gym!

Below we have devised a list of the:

Six BEST Exercises Which Will Help you Become a Better Runner…

Outdoor Elliptical Cross Trainer (Sky Stepper)

The Elliptical Cross Trainer is a fantastic piece of fitness equipment, which is proven to help you improve your running abilities.

This piece of equipment is a staple for any indoor gym facility. And now it’s becoming a staple in an outdoor gym too! Our ‘Sky Stepper‘ echoes that of the Elliptical Cross Trainer making it perfect for those looking to improve their running abilities, in an outdoor environment.

The Elliptical Cross Trainer mimics the actions of jogging, walking, hill climbing, and most importantly, running! The full body exercise uses a range of muscles, including the calves, quadriceps, gluteals, biceps, triceps and abdominals.

…But most importantly, the elliptical cross trainer strengthens the heart.

Using it just three times per week can have a significant impact on your cardio capacity!  This will drastically improve your endurance. Leaving you able to run for longer periods of time.

Making it the perfect piece of equipment for helping to improve your running ability!

Skipping Exercises

Skipping is a great cardiovascular exercise which not only provides an intense workout but it also great fun too! 

This exercise can be used alongside other proposed exercises especially the aforementioned Elliptical Cross Trainer. Skipping is complementary to the Elliptical exercises as it enhances the knee lift, as well as improving stride length.

Though skipping uses the same key muscles as the Elliptical Trainer (see above for more details), it also has the benefits of allowing you to exercise on an actual running track!

This then allows you to get used to the correct terrain.

Skipping exercises help you to improve your speed, agility, power, endurance, balance, and coordination.

These are all vital ingredients when becoming a better runner.

Outdoor Stationary Bike (Bicycle)

Stationary biking is one of the best training exercises when trying to improve your cardio capacity and aerobic ability.

A Stationary Bike helps to improve your muscular endurance, by effectively working the: quadriceps, hamstrings, gluteal and calf muscles.

Not only this, but it is also very effective at improving running speed!  Experts suggest that by doing 10 seconds of full effort exercise, followed by 30 seconds of rest, you can drastically improve your running speed.

In order to achieve your maximum potential on the bike, keep the resistance low, but the speed high!

Sunshine Gym’s Bicycle is the outdoor equivalent to the traditional indoor Stationary Bike. By working out on a Bicycle in a park or green space you can help to improve your lung capacity, heart health, and overall running ability!

Push-ups and Pull-ups (Double Pull Up)

It is a common misconception that when trying to improve your running ability, you only need to focus on improving/ building on your leg muscles.

The upper body should not be neglected when trying to become a better runner!

Doing both Pull Ups and Push Ups will help to improve upper body strength – whilst also helping to improve endurance too!

Upper body strength is essential to becoming a better runner. Increased upper body strength will improve your ability to master both steep hills and technical terrain.

Something which is important when being a great all-round athlete.

You can perform Push Ups without any need for extra equipment – however, in order to make them a little more tricky, you can use our Leg Raise. This will also allow you to improve your core muscles too!

For Pull-Ups, you should never use anything other than specially designed ‘Pull Up’ equipment – Our Double Pull Up allows you to do these exercises safely outside with ease.

Treadmill (Double/Single Health Walker)

The Treadmill is one of the most obvious pieces of equipment to choose when trying to become a better runner.

This well-known piece of equipment simulates running by using a moving track, users can mechanically set the pace of this track and alter the elevation to suit their individual fitness levels.

Although a mechanical Treadmill does simulate the action of running, it does not simulate real-life conditions.

Scientists suggest that running on a treadmill with an incline of 0% is actually closer to running downhill rather than on the flat ground.

In order to accurately simulate running outdoors, the incline would have to be set to at least 1.0%.

The treadmill is another full body workout and is great for cardiovascular health.

It also is proven to improve muscle tone and joint flexibility.

Though the Treadmill is traditionally an indoor piece of equipment, the (Double)Health Walker is Sunshine Gym’s fantastic outdoor alternative.

The (Double)Health Walker provides a similar motion to the Treadmill enabling you to walk, run or jog, but without the stress on the joints that you would get from walking, or running on hard concrete.


Walking is a fun and easy exercise which can be used to help improve your running ability.

This is a great warm-up or cool down exercise, and when used as a cool down can help to prevent the build-up of lactic acid.

Lactic acid is an organic compound which in excess can cause muscular pain. This is sometimes known as delayed-onset muscle soreness or (DOMS) and can result in loss off strength within 24 hours of a workout.

By walking at a slow pace immediately after a strenuous workout you can not only help to prevent DOMS, but can also help to regain strength, and prepare the body for the next day of high-intensity training!

Walking is a nice, simple exercise which can be completed with absolutely no equipment!

So what have you got to lose? 

In Summary

In order to train to become a better runner, you will need the right training equipment.

Sunshine Gym design, supply and install a range of equipment in parks and green spaces near to you!

You can find many of the pieces of equipment mentioned above in a park local to yourself, and if you can’t why not get in touch for more information on installing a permanent outdoor gym.