EMOM Workouts: Versatile & Challenging

EMOM means “every minute on the minute”, and are fantastic workouts when time is limited.

The structure of EMOM workouts are pretty straightforward, and can be scaled to suit every fitness level, from beginners to elite athletes.

Most EMOM workouts last between 10 to 30 minutes, but there are variations.

One of the benefits of EMOM is that they can be designed to challenge and develop a wide range of different aspects of your fitness. They can be programmed to train:

  • Strength
  • Endurance
  • Coordination
  • Technique under fatigue
  • Conditioning
  • Pacing
  • Mental toughness

How to EMOM

Using a timer or WOD app, on each minute, perform the exercise(s). You then rest the remainder of each minute. When the next minute starts, you begin the next exercise(s). Repeat this process until the workout is complete.

The structure of EMOM’s makes the workouts intense and time efficient. Due to the time pressure, form can suffer. Always complete each rep correctly and modify if necessary.

EMOM for Runners

You can involve any exercise you want, especially the ones you are weak at to improve them. But you should change the routine regularly.

EMOM Workout For Runners

20 minute EMOM: 20 second isometric hold + 10 reps

Forearm Plank, then Dolphin Plank

Side Plank, then Lateral Leg Lift

Banded Glute Bridge, then Abductor Pulse

Superman, then Banded Reverse Hyper

Stephanie Harboe is a RRCA-certified running coach and NASM-certified personal trainer.

Hip Hikes

Healthy Hips = Heathly Runners

Hip Hikes are a great exercise to improve the strength of the hips. This exercise strengthens the gluteus medius muscle located in the side of your hips and buttocks.

Weakness or muscle imbalance in the hip complex can lead to a variety of issues:

  • low back pain
  • hip pain, including IT and TFL issues
  • knee pain
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Kang Squats

By now you know that a strong runner regularly strengthens their posterior chain muscles – calf muscles, hamstrings, gluteus maximus and medius, latissimus dorsi and the erector spinae muscles – essentially all the backside muscles from your head to your heels.

A Kang Squat is a combination movement – a good morning and a squat. 

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Foam Rolling Variations

Grab your foam roller to add challenging variations to standard exercises.

Glute Bridge Hamstring Curls
Foam Roller Crunches

Stephanie Harboe is a RRCA-certified running coach and NASM-certified personal trainer.

Runner Touch (beginner version)

Single work leg is vital for every runner’s strength routine.

Why? Running really is a single -eg sport, as only one foot touches the ground at any given time. Single-leg strength becomes even more important when running trails.

We are good at developing the big running muscles – hamstrings, quadriceps, calves, and glutes – but neglect the smaller stabilization muscles that keep the hips, knees, and ankles healthy. Runner Touch (beginning version) is a great exercise to start single-leg strength work.

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Genie Sit

It’s no secret that I love body-weight exercises, especially when no special equipment is needed. Don’t be fooled by what appears to be a simple movement.

Targeted Muscles: hamstrings, glutes, quadriceps, core, hip flexor and lower back.

How to Perform a Genie Sit:

  1. Place a mat on the ground and place knees shoulder-to-hip width apart on it with your feet behind you.
  2. Cross your arms in front of you so that your hands are on your opposite shoulders. Cross your arms onto opposite shoulders and lift your elbows up to shoulder height.
  3. Keep your upper body straight and contract your glutes and hamstrings. Slowly lean backwards, bending at the knees.
  4. Only go back as far as you are comfortable and then using your quad and glute muscles, pull yourself back up.
  5. Repeat.


  • Visualize a line that connects the knee, hip, shoulder, and ear to maintain proper upper body form.
  • Only lean back as far as proper form can be maintained.

TEMPO: 2-2


Inhale: Isometric hold of the core and glutes as you lean backward.

Exhale: Lean forward to return to start.

Stephanie Harboe is a RRCA-certified run coach and NASM-certified personal trainer.

Death March for Runners

Say hello to my little friend: Death March for Runners.

How can a small step forward with hip hinge make you want to say swear words?

In Death March for Runners, the goal is to elongate the hamstrings and engage the glutes. This is done by placing the load on the front leg as much as possible and keeping a slight soft bend in the front knee as you push your hips back like you would in any deadlift variation. Essentially Death March for runners is a split stance hinge. You should absolutely feel your glutes, hamstrings and pelvic stabilizers of the lead leg.

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Step Ups

Simple, yet full of technical details. Welcome to step-ups!

Ideally, the step-up trains the quads, hamstrings, and glutes of the leg on the box (working leg). The working leg performs concentric and eccentric movement, while improving balance.

What often happens? The calf of the foot touching the floor pushes off and the lower back compensates half way through the upward movement. Sure, the working leg does some work, but will not be fully loaded.

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Pelvic Tilt with March

Lower back pain is a sure sign of a weak core and glutes. Any human – runner or not – can benefit from effective core work.

Pelvic tilt (different video) and pelvic tilt with march are for every body. However, post-partum women can benefit greatly from this exercise, regardless of the presence of diastasis recti. It is important to regain core muscle strength after pregnancy.

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