GYM routine for runners | helped me run 2.09 marathon
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- Опубліковано 31 тра 2023
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This video shows my gym routine that I've adapted over the years, and is based on the same routine I completed 2-3 x per week when I ran a 2.09 marathon.
In this video, you'll learn about how the gym helps the runner improve their running speed and reduce injuries. Gym work for faster running is a must, and it can help you improve all your current running personal bests.
If you're looking for ways to improve your running speed, then be sure to watch this video! You'll learn about the benefits of the gym and how it can help you run faster and reduce injuries. Thanks for watching!
My strength and conditioning program that helped 2.09 performance at London marathon 2020.
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Calf walks- 2-3 × 15m
- toe plants, stay tall
Heel walks- 2-3 × 15m
Hip raises- 2-3 × 6-8 reps
Lunge Circuit- 1× 5-6 each side
-drive knee up when comming up and lift med ball above head
--Strait you, strait down
--Twist toward forward leg in lunge
--Twist to knee up side and forward leg in lunge
Theraband- 2-3 × 6-8 per position
-Stading strait leg
--left and right
--diagonals: left forward, right forward, left back, right back
--strait back
Hip lock and knee drive- 2-3 × 8
Long lever glute bridge- 2-3 × 5-8 sec
Side plank abductor hold- 2-3 × 10-20 sec
Hinged lunge- 2-3 × 8
Lunge -> Hip drive- 2-3 × 6
1/4 squat w power up- 2-3 × 6
👍🏼
So no actual gains?
@@sebastian597 its endurance training, not hypertrophy based rep ranges
2023.0709.0510
Calf rehab
1. 1:38 Gym program 2-3x per week.
2. 1:41 Calf walks- 2-3 × 15'
3. 1:53 Active toe plants, stay tall
4. 2:57 Heel walks- 2-3 × 15m
5. 3:12 Hip raises- 2-3 × 6-8 reps
6. 3:39 Lunge Circuit- 1× 5-6 each side
7. -drive knee up when comming up and lift med ball above head
8. --Strait you, strait down
9. --Twist toward forward leg in lunge
10. --Twist to knee up side and forward leg in lunge
11. 5:28 Theraband- 2-3 × 6-8 per position
12. -Standing strait leg
13. --left and right
14. --diagonals: left forward, right forward, left back, right back
15. --strait back (goal, fatigue leads to strength)
16. 6:30 Hip lock and knee drive- 2-3 × 8
17. 7:20 Long lever glute bridge- 2-3 × 5-8 sec
18. 8:02 Side plank abductor hold- 2-3 × 10-20 sec
19. 9:49 Hinged lunge- 2-3 × 8
20. 11:34 Lunge > Hip drive 2-3 × 6
21. 12:48 1/4 squat w power up- 2-3 × 6
Good
I hated running all my life but the Covid lockdown made me running at age 56 and now after 3 marathons I cannot think of not running. Despite making marginal progress in the marathons I am committed to give it a go next year.
That’s great man, running truly is out of this world
Our honour for you ! We will follow you on running trainings !
Same, and I recommend everyone to start running, it’s so freaking good. Glad I found it out at 23, 2 months ago, running a marathon in 4 months
thats srsly awesome!!
nice, really nice. I want to break that block too. I cycle. I cycle like mad I walk..but there is something in my relation to running
1. 1:38 Gym program 2-3x per week.
2. 1:41 Calf walks- 2-3 × 15'
3. 1:53 Active toe plants, stay tall
4. 2:57 Heel walks- 2-3 × 15m
5. 3:12 Hip raises- 2-3 × 6-8 reps
6. 3:39 Lunge Circuit- 1× 5-6 each side-drive knee up when coming up and lift med ball above head--Strait you, strait down --Twist toward forward leg in lunge--Twist to knee up side and forward leg in lunge
7. 5:28 Theraband- 2-3 × 6-8 per position -Standing strait leg --left and right --diagonals: left forward, right forward, left back, right back--strait back (goal, fatigue leads to strength)
8. 6:30 Hip lock and knee drive- 2-3 × 8
9. 7:20 Long lever glute bridge- 2-3 × 5-8 sec
10. 8:02 Side plank abductor hold- 2-3 × 10-20 sec
11. 9:49 Hinged lunge- 2-3 × 8
12. 11:34 Lunge > Hip drive 2-3 × 6
13. 12:48 1/4 squat w power up- 2-3 × 6
Thank you Stephen. I’m 74 and trying to be the best runner that I can be. I will try these exercises in my gym sessions. I recently beat my 12k time from 4 years ago by 5 mins so I must be doing something’s right 😊 Good luck to you and thanks for the videos. Very much appreciated
I am 30 and trying to achieve maximum physical perfection over the next two years so I have strength I can carry forward through rest of my life.
Love your work Stephen! I've been running on and off my whole life but it really feels like my running journey is only starting at 32. I'm hooked and so stoked I found your channel! Really appreciate your videos and outlook and advice on running! Can't wait to see you run at the Olympics. Good luck mate! James, Aus.
Like many I slept on running for so long. I’m 32 now and after about a month of running 3-4 times a week, I now cannot see a life without it. Just completed my first 5k today and still had heaps of gas in the tank - wanted to push it, but just felt class to get that 5k in the bag. Would love to compete in a marathon in the future but for now small steps :) if you’re thinking about running please just get out there, be patient and you’ll surprise yourself !
Yo. Same here. Was a multi sport athlete in highschool. Not interested in running since running was the worst part of conditioning for sports. Always sprinted in track. Longest event was an accidental 400 since we had a last minute injury. Ran a 54, so not bad considering no specific training or knowing what I’m doing in 400. Made me think, hmmm maybe I have more running endurance than I thought. And I sort of liked the challenge of digging deep to keep pushing. Life took over, family and work and lost track of time. Starting to really get depressed, anxious, disconnected. Started running again, and am absolutely in love. It’s so raw and primal to just run. Get your heart rate up, and push yourself. Strips away all the fabricated bullshit of our invented society and gets me back to the basics. I did a Spartan super, and loved it. Now I’m starting a running streak, planning on a completing at least one of each running race distance in the next year when I turn 40. Really looking forward to it!
@@joe1071 thats awesome man! I’m glad you’re feeling better. I can definitely relate with you with the depression and anxiety that goes with lack of exercise. I think when you’ve grew up around sports, the sudden lack of activity just sends the body crazy, and in need of exertion. You are so right about it feeling primal! Sometimes I find myself day dreaming whilst running, just thinking about our ancestors chasing down their meals 😁 kind of gives me a second wind! I wish that I had found running 10 years ago, but heck - who cares? We’ve found it now and we’ve still got PLENTY of gas left in our tanks. Good luck with the races, dude!
Small step how we make long step?
Such a fantastic video - thank you so much for sharing your personalised gym session for improving marathon performance.
This is easily the best workout to incorporate in my marathon training. Stephen your content is top notch!
This is the most fabulous training/maintenance instructional video I have seen yet for running prep. Kudos to you Stephen 🏃♂️💪
Thank you so much for this video! Really helped and thank you for being so honest.
This guy is a legend - so wholesome and helpful! 💪
Great ending msg. It's a love /hate relationship with running. Being proud of what your doing even though you don't always see the results as quickly as you'd like.
Gracias Bro. Saludos desde Barranquilla Colombia. Me caen muy bien tus palabras en éste momento sobre hablarnos a nosotros mismos y sentirnos orgullosos por el esfuerzo, estoy preparando mi primera maratón y estoy en un sube y baja de emociones. De nuevo gracias!!!
Awesome routine! Just started incorporating strength into my training twice a week. This is just what I needed. Many thanks!
really thanks for all your suggestions and motivation
Great Sequence!! Thanks for sharing!
great info, really appreciate this
Well YOU'RE my new hero! Glad I found you. Great information to help my running I've started over 60 yo. AND, you're doing it in a nice white baggy T. Good for you. Obviously you're totally cut, but I respect you for not showin' it off, and keeping our attention on your actual work-out and instructions. THANK YOU from the U.S.
Can’t wait to try and hopefully incorporate this routine in my training 😊 thanks 🙏🏻
Thanks for those kind of videos, I really did not know what to do in the gym😊
Thank you for this routine Stephen. As you say you do this kind of workouts two or three times a week, it would be helpful to know how to combine this workouts with your runs.
This was brilliant. Did it this afternoon at the gym. Thank you so much. More of these please 👌👌
Brilliant information and advice. Thank you.
This is very good, I have a routine but some of this I am defo up for incorporating into my routine thank you very much Stephen.
Really enjoyed your presenting style & the movements you suggested make sense & look appealing. Thanks for the video
I'm watching this full video while jogging on the treadmill. Excellent demonstration. Love it ❤❤❤
Thank you for your gym training advices 👏👏👍
Great tutorial! Thank you!!!
Holy damn, those long level glute bridges and side plank abductor holds are no joke. Gettin stronger 💪
This is the man to follow....there are sooooo much bullshit on youtube.This guy is honest...he practice what he preach...and tell us exactly what he is doing....Thank you very much !!
We can all learn a lot from this guy !!!!
Thanks for the tips!😊
Huge help for my first half!!!
Really enjoyed your presenting style & the movements you suggested make sense & look appealing. Thanks for the video 👍🏻👍🏻👏🏻👏🏻
You Are The best man, keep up The good work
You have a great channel mate.
Keep moving on, great gym workout session. Thank you!!!
Really great stuff Stephen. Please keep doing it. Good luck qualifying for Paris!
Great video i love it, you are very good in explaining stuff. Thank you
03:10 - Hip Raises
03:40 - Lunge Walk
05:00 - Lunge w/ Torsion
07:20 - Long Lever Glute Bridge
08:00 - Side Plank Abductor Hold
09:55 - Lunge w/ Hinge
Amazing resource
Great stuff, thanks a lot
Ty so much! Just used this for my S&C today.
Exactly what I was looking for! I will start incorporating ASAP!
Thank you for sharing your skills, I will do it at the gym and practice it for running soon.❤❤❤❤
Great exercises thank you 🙏👌👌❤️
Thanks for this, I’m going to integrate all of this into my training :)
Good tips thanks and nice gym!
This is very true. Ive gotten stronger and Im now running faster with ease
Very good tips, thank you for sharing
Great routine, man! I've just come across this video and immediately subscribed to your channel. Good luck with your goal to qualify for Paris, that should be fun!
Thanks Stephen !
One hell of a workout love it!! Way more hard than it looks like
thank you for this video. Lots of helpful tips and an uplifting message at the end. Its nice to hear a real person talk when everything on the internet seems so scripted/fake.
Brilliant blog Scully, 👌👏👏👍
Good stuff. A lot of the moves are very dynamic and seem to have the right range of motion and movement that would translate to a stronger running posture
I do have to criticize one thing though. When squatting, I would recommend not popping the bar off the shoulders. It's great to explode out of the bottom position. However, that's a lot of weight coming down on your bones and muscle tissue.
Other than that, great stuff.
I’m a gamer and would love to join marathon competition, so I’m training for running few months ago and your videos help me a lot for my training, thank you very much for sharing ❤❤❤❤
Loving your honesty!
"My muscles look good..." "Running is bloody hard..." "Don't f*** yourself up.."
awesome video!
Excellent video
Great stuff. Some good running oriented ideas I've not seen elsewhere. As a 65+ runner, I cannot run as fast as Stephen, but at least I can touch my toes with straight legs :).
New subscriber here ❤. Can't wait to learn from you
Absolutely amazing.
I am just figuring out that quality is better than volume and weight....😮
Got into running about 8 months ago and recently developed hip flexor issues. Found your channel and these types of vids have helped a ton. Thanks so much for these man
It took me close to five years to finally deal with the management of hip flexor pain. Core muscle training, glute strengthening, flexibility work and foam rolling all helped huge. The other great addition to my workout routing specific to the hip flexor - After the full workout is completed and your body is warmed up, lay with your back on the floor, place a foam roller under the arch of the back just up from the glutes, grasp the right knee with right hand and pull that leg to your chest. Grasp right ankle with the left hand. Extend the Left leg up then fully extend it down with the toes pointing away and to the right until the heel touch the floor. You should feel a slight to medium pull in the hip and groin, hold for 90 seconds then do the left side the same way
Great routine Stephen, thanks for sharing. Fantastic strength and conditioning work here. Have you ever checked out the knees over toes stuff?
Best running channel on yt 👍
Hi Steven thanks so much for your vids. Can u do a video on how to deal with an injury please? I've just developed shin splints and would love to know how you would deal with such an injury .
Very useful exercises 👍
Great video you got an immediate subscribe!
Nice vidéo thank you, greetings from France
Thanks for this. I'm a race walker and I feel like this would be good routine for race walkers as well.
This is awesome
Thanks for this. Coming from a bodybuilding background, I’ve been strength straining for 15 years, I got into running about 8 years ago and run an ok marathon time of 3 hours, next one is October HOWEVER I now have an issue which I think it’s my TFL and causing me pain.. I can’t run. After a massage last week yes my guides are very weak as I don’t work on legs individually.. So watching this os great as I need to start to strengthen especially my left where I get issues. It’s very frustrating
I'm here after a recommendation from James Dunne (Kinetic Revolution). Great video, thank you. I especially liked your second ending. 💪💕
9:53 this and the achilles have been problem areas for me in the past. If nothing else, I'll definitely start using that and 2:20.
never in my life did i think i would say that i love that quarter squat but here we are. wow, thank you.
Great thank you 😊❤👌👌
THANK YOU VERY MUCH!!!
Wow! Your body looks so ripped. Idk if I can be the same in a year but I'll do most of these exercise.
Great training session. It is exactly what I was looking for since I’ve realized I lack of strenght on my body to tackle a full marathon and end it in good shape. How do you train you weaker leg so you don’t compensate while running long miles with your stronger one?
Cross training for a marathon, my favorite workout is getting on the stairmaster for 30 min to an hour, slow speed but double steps.
i just tried calf walks and toe plants for a few days and my plantar fasciitis has reduced significantly. Pleasantly surprised 👍👍👍
Helpful ❤
I do a lot more in my workouts also to keep a little bit more muscle mass and train muscles not many people train, I ran a 57 400 meters after doing weights and almost no running except for the occasional playing basketball every month, it's such a game changer. That and actually stretching not the bs most runners do I became lethal
For squat depth try olympic weightlifting shoes they'd really help you get lower on your squats or wedges under heels, great video, thanks 🙏
Hi, very well done. Thank you. Don't you think the stability of the lateral plane is also critical?
I have a dream to qualify for the LA Olympics in 2028. I’m gonna work my butt off. I’m nowhere near that level yet but 4 years is a long time
Good luck!
I have followed this routine 2-3 times a week completing all these exercises after each run. I have already been doing weights for the last year and for 5 times a week. Doing these has focused on all my weak points, which is hips, calves, ankles and everything Stephen mentioned. I have found this in combination with cutting down my volume, as I was 'trying too hard' and overtraining has improved my running and improved my enjoyment. I get very few niggles and I can now complete runs without pain, huge recovery times or injuries. If my legs are very sore as I worked hard, I have an ice bath, but I never feel like my body is not strong enough to run.
I look forward to seeing how you go getting closer to qualifying for the Olympics.
Nice routine! Thanks for sharing! Btw, in 5:06 it is worth noting that for some people, using noise cancelling headphones may make it harder to balance.
I wonder if these people in the gym know they’re in the presence of an Olympian😂
Especially when he is trynna walk on high heels without high heels 👠 😂
Thanks a lot Stephen! You've made a nice didactic master class specially for those beginners as my self.
I have one question: do you keep the same routine all time or there is a progression in order to keep strengthening muscles?
❤Greetings from Spain❤
This is some of the most attractive gym work I've seen, thanks for sharing it. I just find gym work so boring. Sometimes I'll do some basic kettlebells for vanity purposes 😄 Guess I'll not be getting the medals!
I did this series today. I’ve been lucky enough to have trained these movements in the past, but having gone through some injuries recently I decided to go all out. Just doing the movements helped me realize why the injuries have come on.
Can you please expand on your last point? I'd like to understand what you realised. I'm also recovering from some back heal injury, so it'll help me. Thanks
Not many say about importance of gym strength which is very important for running performance 💪
@Stephen When you say you get a lot of problems on your side hip but "not enough to stop you running"...what is that level of pain and when are you experiencing it? How do you determine whether or not to run through it?
I would swap to kettle bells for the 1/4 squat “power up”. It would give you the same action without the bar coming down on your spine
thanks for the video . how much time do you spend for this program
Hi Stephen,
Thank you so much for the videos! I love gaining a deep insight into the training and mindset of professional athletes. I was wondering whether you inccorptate any upper body training into your gym routine? I do legs 2 times a week and core wokrouts throughout the week but I don't eally do much upper body stuff. You seem to have a really developed chest and arms. Do you do any upper strength workouts in the gym? And if you do what do you do and how often?
Would love to hear back from you!
Thanks so much,
Andrew (from Australia!)
I was wondering the same things
Your right to warn people of the adductor long lever Steve, started those and tore one of my adductors, it was a 7 month recovery with some of the worst pain i ever suffered through injury.
Yes, I really must be careful when giving advice at times, but you got that sorted
Can you please make a video about vertical oscillation/vertical ratio, and cadence? How much do these things really matter? Seems like there is some conflicting information about this.
i ended crying with the last advise :)