The deadlift! It engages so many muscle group that almost every kind of athlete can benefit from it. Romanian deadlift is even better for runners since it engages the hamstring even more.
An awesome home alternative to cable abduction is side plank leg lifts: Hold a side plank and lift the upper leg up and down. Same muscles worked, plus you are working out your core. Tough as heck! Or you can do the cable exercise at home with a resistance band. You can substitute pulldowns with pullups at home but if you're not quite at the level of being able to do them well, you can add a resistance band to help yourself along. Loop it around the bar and place your knee or foot (depending on length) to help you along. When I was first forced to transition to home workouts due to the lockdown, I had no equipment for bench presses. I substituted by putting a ton of heavy stuff in a backpack and doing pushups with it. Just make sure your form is good and you'll find that it's no less effective. Thank you so much for this great video!
Hexbar is a great deadlifting option for those with back concerns. Also a big fan of single leg deadlifts with dumbbells to isolate the hammies. Split squats, box jumps, and lat pull downs are some of my favorites, you nailed the essentials Heather!
Starting to train for my first half and full marathon, which means much less lifting....but seeing that bench press and lat pulldown is going to continue to help me run better makes my heart happy haha
I over did the squats and ended up injured right before starting base training. Almost over the injury now but will have introduce strength training carefully so probably will be using leg press over back squats at first. Deadlift is king 👍
As a senior runner with 78 marathons on my legs, I still desire to run faster & well, but whenever I do runner's leg & core strengthening reps, I have to take 2 or 3 days off from running because my legs are so sore from these movements!
Best thing is to pick about 4-5 exercises that target a mix of hams, quads, glutes and calves. Then add in a couple of exercises for particular areas of weakness, such as hip flexors, shins, lower back etc.
Yes like the older runner said, im only 63vbut with injury some things seem to make it worse or rest period seems to take to long , so don't over do if you love running
Watch Garage Strength's video on deadlifts. I would argue a clean a better exercise for posterior chain. But if you were to deadlift, single leg RDLs are my preferred over conventional deadlifts. Deadlifts just exhaust you when they're low reps
I always have a hamstring exercise in myu program - right now I am using a leg curl machine in the gym and at home I sliding my legs into a bridge (laying on my back) on a towel
I really appreciate this video and the workout, i am adjusting my strenght training to model what u presented, I have been running for 42 years and really never done this but at age 67 I see the need now. One side question regarding the Dead Lift how many sets and reps for a beginner. Agsin Thank you and your team there.
Great video as always. Any tips on attaching resistance bands at home to replicate some of these? I have all the bands just can’t seem to find the right place/way to attach them round the flat! I have dumbbells but do you think it’s worth buying a bar as well?
Could you please explain, how benchpressing is improving running? With the pull down I am fine or can imagine how it is going to help, but the benchpress seems counterintuitive to me.
Wall handstands or overhead press is probably more specific to running, due to its requirements for maintaining posture. I only bench when I’m not deep in training. If I’m focused on running, I stick with pull-ups, push-ups, dips, and wall handstands for upper body. For me those have better transfer and more time efficient
Why are the reps per set in this video mostly within the hypertrophy range? Is that a specific target of the weight training to complement the running workouts you’re doing?
#gtncoachescorner (joe+banski 😉) When strength training, I know you should mix up the types of exercises, but there are some that I love doing every time I workout! What are some strength training exercises that you love doing?
If you did no running at all and only strength training, 3x would be ideal and 2x not very far behind. Since, however, you run a lot, 2x should be plenty and many runners only do 1 weight training session a week.
Not true mate. It’s actually used in the rehab of even full tears as well. In strength training (unless you do body building and going for the pump look) you always want the load through the full range of motion. Happy training 😊
some exercises are quite useful, but not sure about recommending complex-movement heavy weight training exercises, as people who can perform those safely, usually also have quite good core strength and general form to handle running related stresses
What are your favourite gym workouts?
Any unilateral movement to improve single leg stability/balance. Lunges, split squats, and single leg bridges are my favorites! 💪🏾
The deadlift! It engages so many muscle group that almost every kind of athlete can benefit from it. Romanian deadlift is even better for runners since it engages the hamstring even more.
Single leg deadlift
Timestamp
1:03 cable abduction
2:07 calf raises
3:14 box jumps
4:09 split squats
5:20 deadlifts
6:57 lat pull down
8:02 bench press
Thanks !
Thankyou
An awesome home alternative to cable abduction is side plank leg lifts: Hold a side plank and lift the upper leg up and down. Same muscles worked, plus you are working out your core. Tough as heck! Or you can do the cable exercise at home with a resistance band. You can substitute pulldowns with pullups at home but if you're not quite at the level of being able to do them well, you can add a resistance band to help yourself along. Loop it around the bar and place your knee or foot (depending on length) to help you along.
When I was first forced to transition to home workouts due to the lockdown, I had no equipment for bench presses. I substituted by putting a ton of heavy stuff in a backpack and doing pushups with it. Just make sure your form is good and you'll find that it's no less effective.
Thank you so much for this great video!
Good shout. I'd say they're a bit advanced for most, though. I do side leg lifts with 3 second holds. But will try these ones.
1. Cable abduction - glute minimus, glute medius...
2. Calf raises- strong calf and Achilles tendon.
3. Box jump- land lightly.. glutes..hip drive and core strength
4. Lunges / Bulgarian split squats- Unilateral, challenging, specific to running
5. Deadlift- posterior chain, back muscles.
6. Pull ups/ lat pull down (upper body)
7. Bench press/ push ups.( upper body)
Hexbar is a great deadlifting option for those with back concerns. Also a big fan of single leg deadlifts with dumbbells to isolate the hammies. Split squats, box jumps, and lat pull downs are some of my favorites, you nailed the essentials Heather!
Strength training is very important for running
Very well said
Ok bro
Starting to train for my first half and full marathon, which means much less lifting....but seeing that bench press and lat pulldown is going to continue to help me run better makes my heart happy haha
Reverse nordic curls! Anybody struggling with IT band and quadriceps tendon tightness, this is the magic exercise. It solved my year-long issues!
I over did the squats and ended up injured right before starting base training. Almost over the injury now but will have introduce strength training carefully so probably will be using leg press over back squats at first. Deadlift is king 👍
As a senior runner with 78 marathons on my legs, I still desire to run faster & well, but whenever I do runner's leg & core strengthening reps, I have to take 2 or 3 days off from running because my legs are so sore from these movements!
Best thing is to pick about 4-5 exercises that target a mix of hams, quads, glutes and calves. Then add in a couple of exercises for particular areas of weakness, such as hip flexors, shins, lower back etc.
Yes like the older runner said, im only 63vbut with injury some things seem to make it worse or rest period seems to take to long , so don't over do if you love running
Very well paced presentation and examples . Thank you
Great video! Can you please provide some more body weight exercises for when gyms are in lockdown?
Back extensions using a Roman chair. Stregthen hamstrings, glutes, and lower back abductors
I do those. Also, single leg glute bridge, side plank and therapy type exercises for the hip flexors.
Absolutely amazing Heather - thank you so much!!!
Push, pull, hinge & squat. Good content.
Awesome information! Thank you!
Hi GTN,
Great video, please do a similar for cycling...
Jumping lunges (can add weight vest for more resistance) pretty good alternative also works cardio system
Heather, what about core strength and balance? Great content as always
Deadlift squats standing overhead press planks will strengthen your core. That's enough. Abs workout are only optional.
Watch Garage Strength's video on deadlifts. I would argue a clean a better exercise for posterior chain. But if you were to deadlift, single leg RDLs are my preferred over conventional deadlifts. Deadlifts just exhaust you when they're low reps
Awesome video 😃
congrats on the WR - amazing achievement
Great video!
Glad you enjoyed it
I always have a hamstring exercise in myu program - right now I am using a leg curl machine in the gym and at home I sliding my legs into a bridge (laying on my back) on a towel
Thank you for this very nice video. Easy to follow and practice.
I really appreciate this video and the workout, i am adjusting my strenght training to model what u presented, I have been running for 42 years and really never done this but at age 67 I see the need now. One side question regarding the Dead Lift how many sets and reps for a beginner. Agsin Thank you and your team there.
i do airplanes and side plank clamshell for glute med and core stability.
Great informative video, thanks.
Thanks for your kick ass video
Dam after a good run i hit the weights for 2 to 3 hrs after.
can the first one be replaced by a resistant band at home?
Great video as always. Any tips on attaching resistance bands at home to replicate some of these? I have all the bands just can’t seem to find the right place/way to attach them round the flat! I have dumbbells but do you think it’s worth buying a bar as well?
Super thankful GTN exists. Incredible content for years, constantly crushing it! Thank you for what you do!!!
Could you please explain, how benchpressing is improving running? With the pull down I am fine or can imagine how it is going to help, but the benchpress seems counterintuitive to me.
I guess, to keep the body balanced. If you workout your back you should workout the corresponding muscles on the other side as well.
Wall handstands or overhead press is probably more specific to running, due to its requirements for maintaining posture. I only bench when I’m not deep in training. If I’m focused on running, I stick with pull-ups, push-ups, dips, and wall handstands for upper body. For me those have better transfer and more time efficient
It’s just for balance. Posture exercises are key but deadlift covers that one. For running upper spine and shoulder mobility is key 🔑
i got pec cramp sometimes during marathon distance, i almost never train my pec muscles
any core exercise?
What would be the ideal ratio between gym sessions and running, if you want to improve running distance and cadence?
Run twice a week on your speed days
Do we do these workout daily or alternate days?
do you have knee friendly exercises?
Why are the reps per set in this video mostly within the hypertrophy range?
Is that a specific target of the weight training to complement the running workouts you’re doing?
What can I do in place of box jumps I hate them
Box jumps? Only if you want to risk injury!
I work out my glutes by clenching my cheeks when I take my massive morning dump
#gtncoachescorner (joe+banski 😉) When strength training, I know you should mix up the types of exercises, but there are some that I love doing every time I workout! What are some strength training exercises that you love doing?
So 3 times a week or twice?
If you did no running at all and only strength training, 3x would be ideal and 2x not very far behind. Since, however, you run a lot, 2x should be plenty and many runners only do 1 weight training session a week.
Why not just squat, deadlift, bench and standing shoulder press. These barbell exercises are easily titrated.
This video is for runners , so I see it in 2x speed 😁
In addition- strength training is vital for those over 40!
Great video thank you! I have been doing deadlifts the last few months and have noticed a difference for sure.
I've been told that doing calf raises past the horizontal (heels lower than your toes) is bad for your achilles tendon. Thoughts?
Not true mate. It’s actually used in the rehab of even full tears as well. In strength training (unless you do body building and going for the pump look) you always want the load through the full range of motion.
Happy training 😊
If you hit these 6 core movements you’ll be set: Squat, hinge, press, pull, push, stabilize.
Great pull-up Heather
i own the Normatec system and i"m not impress at all! Expensive and not near results!
some exercises are quite useful, but not sure about recommending complex-movement heavy weight training exercises, as people who can perform those safely, usually also have quite good core strength and general form to handle running related stresses
Go down further in the calf raise to work on ur shins as well on the way down
😂😂😂 any of those are not essential... movements of strength exercises must be closest to the motion of running