The ONLY 5 Strength Exercises Runners Need
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- Опубліковано 23 кві 2023
- There's a better way to improve your strength as a runner than simply running more and hoping for the best. Here's a 5 step method that will transform your running!
When you're ready, we'd love to help you become a better runner.
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Squats: 3 sets of 10-15 reps
Arabesque: 2 sets of 5-8 reps each side
Step-down: 3 sets of 4-6 reps each side
Glute bridge: 3 sets of 10-15 reps
Calf raise: 4 sets of 10-12 reps each side (you can do 2 sets each of locked knees and bent knees to work both the superficial gastrocnemius and soleus muscle)
Great stuff. Thanks for the summary!
I would suggest anyone who wants to do squats (especially loaded beyond body weight), or any serious strength training in general, to check out strengths training channels. As much as I value Coach Parry for running advice, I don’t think the form of strength exercises is shown or described sufficiently in some aspects.
Some cues for the squat:
- You can (and should!) absolutely drive the knees over the toes, as long as it’s pain free (!) and fits your anatomy, this will build knee resilience in this part of the range and put more load on the quads.
- go below parallel/as deep as you can on the squat. The range of motion shown in this video is more of a “quarter squat”.
- Keep your knees apart when driving up (engaging your adductors will help with that)
- as described in the video, keep the chest pushed up to avoid rounding of the upper back. Also keep your glutes engaged to avoid rounding of the lower back.
- Weight should be equally distributed in the triangle of heel and left+right side of the ball. I would not put all the load on the heel and especially not lift my toes (putting weight on your heel is more of a cue to not lift the heel). Also don’t put too much weight on your toes. The mid foot should be well planted on the ground. Different foot positions will have different effects on the targeted muscles and stability.
Most people will easily do 20+ reps of body weight squats. To progress, squats need to be loaded with weight and this can get dangerous, if form is lacking.
For calf/heel raises:
- increase range of motion: don’t stop in the shown starting position, but use the step to let the heel drop down (controlled) below your toes before you drive up again.
- for running, you can and should actually bent your knees slightly when doing the heel raise, as it will target different muscles
- If it get’s too easy, just rest the span of one foor on the heel of the other/working foot and do the sets for each side separately. If you go very slow and controlled, this will be sufficient load for most people.
In general: 10-15 reps doesn’t mean, that you just need to go through the motions for 10 to 15 times. If you could do 20 or 30 reps, doing 10 will be a waste of time. You should be barely able to do more reps, when you are done (perhaps 1-2 more, if you really tried very hard). If you could easily do more, you should load the exercise with weight, to keep you at a point of reasonable muscle fatigue at the end of your reps.
I believe you can accomplish most of what he / you mention by simply retro walking.
I would also add in tib raises. Tibs are likely one of the most neglected muscles, and incredibly important to balancing the calves, and especially important if you’re running a lot of downhill. They are part of the braking system. I find when I add consistent tib raises my propensity for shin splints and lower leg pain diminishes and dissapears. Neglect them and it comes back
Actually, whether you lock or bend your knees during calf raises depends on what muscles you are targeting. With locked knees you are mainly activating your superficial gastrocnemius, whereas bending your knees helps targeting your soleus muscle. As a matter of fact, the soleus muscle is more important for running overall. And when running, you should aim to never lock your knees anyway. So calf raises with a bent knee make more sense than locked knee calf raises do, although those are beneficial too.
100%
Makes sense
Hard sole shoes would help a lot, especially for squats. Coach is really wobbling around on those running shoes.
Thanks for the great videos.
Great stuff, going straight into my running conditioning playlist = thank you!
There is absolutely nothing wrong with one's knees going past their toes. Having foot size as some sort of arbitrary guide to a movement pattern that depends on just about everything but that makes very little sense. This is one of the strength training myths that has to die.
Correct. Glad someone pointed this out. Asians have been squatting this way since forever. Lot of fit old people who squat and have good mobility squatting all the way with butt to the ground and knees well past the toes. I've started doing it years ago with no complications.
Yes, knees over toes is not wrong. However, they never said knees over toes was wrong or bad. In their squat exercise they simply instructed not to extend the knees over the toes. There may be a specific reason they instructed this was to target muscles more specific to runners, for example. I would like a little more clarity on their specific reasoning for this squat mechanic, and like I said it’s likely they want the butt back and knees in line with the toes to directly target the glutes firing higher up in the the squat since most runners need glute strength and firing higher in the squat versus lower, since running is more upright.
The training also misses some variation of the clamshell and core strenght.
I’m training for a marathon and I’ve added a medicine ball to my squat. Realllly speeds up the strengthening
That squat is intense. It really engages all those strap muscles. I really feel the workout.
Thank you for this video! Strength training can be a bit of a rabbit hole for me... thank you for breaking it down nicely!!
Good stuff. thank you.
1.Squats
2.Arebesque
3. Step down. 4. Glute bridge. 5. Calf raise
Great descriptions and cues. Thank you.
Great i bet all runners need this
thank's the hamstring is also ok
Thank you! Do you add weights at some point?
Coach Parry, Is that your amazingly cute wire-haired fox terrier wandering around? I absolutely LOVE wire-haired fox terriers!
Someone clean that decking !
Awesome dog!
❤
How often do you recommend to do do this ruitine? is it daily? weekly? few times a week? (I run about 3 times a week atm if that helps for context)
When it comes to strength training, 3 times a week is pefect but 3 is better than 2, 2 is better than 1 and 1 is better than none.
Squats are good for the muscles that drive us forward but you can do deeper squats and no need to worry about knee over toes. I don’t see the need for the others. Running itself will build calf and quads, especially if you sprint. Get strong through running in various modes. And do squats.
Why a step down instead of a step up?
the wrong video thumbnail 🤷🏼♂
Lots of misinformation here for the simple fact that running does not involve both feet planted on the ground at the same time. Eliminate the squat and glute bridge from these.
Even though running is a single leg exercise, it does not mean you should eliminate squats and glute bridges, but rather progress to single leg squats and single leg glute bridges, once you master the basic exercise.
Why should runners train the same muscles used for running. Just run and focus on muscles not used for running