The 5 MOST IMPORTANT Exercises for Runners
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- Опубліковано 31 тра 2024
- Timestamps:
0:00 Start
0:48 Why Strength Training is Important for Runners
2:24 Exercise 1: The Step Variation
3:48 Exercise 2: The Squat Variation
4:41 Exercise 3: The Calf Raise Variation
6:02 Exercise 4: Core Exercise (Hip Flexor)
6:48 Exercise 5: Full Body Exercise
8:20 Conclusion
Public Service Announcement For All Runners - you need to watch this video! Strength training is an essential component for success with running, however, it is a common lacking component in most runner’s training programs. Due to the fact that the most common running injuries can be associated with lower extremity strength deficits, it is extremely important to educate runners why and how they should perform strength training. In this video, you’ll learn our top 5 favorite strength training exercises for runners, why they’re important, and slight modifications and variations so that you can find the best fit for you and your workout routine!
Why is strength training important for runners? Running is an impact sport! Running can impose up to 8x your body weight in force on specific structures in the body. Because of this, running injuries are not uncommon, actually up to 50% of runners at some point in their life will experience an injury because of running. From research and our experience, we believe 80-90% of these injuries are due to training errors, with one of those errors being a lack of quality strength training!
What should the exercises focus on? There are 3 components to running that should be addressed with strength training. Propulsion - meaning propelling the body forward with each step you take, this requires strength. Braking - being able to slow yourself down and control your body with each step you take while running, this also requires strength. Single leg - running is a single leg sport, thus you better include single leg strengthening exercises!
Below you’ll find an outline of the exercises discussed in the video, be sure to watch the entire video to learn WHY these are important, how to perform them, and modifications/variations you can try out to see what best fits your workout routine!
1. Step Variation
2. Squat Variation
3. Calf Raise Variation
4. Core & Hip Flexor Variation
5. Full Body Axial Loading Variation
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Those exercises are extremely important if you want to run a lot without injury. I learned it the hard way. Always do a good warmup before the run.
i got it band syndrome how many times do u think i should do these
Yyy
@@shiseerpun I’ve been told by my friend that is a physical therapist that we should all do strength/prehab work at least 3-4 times a week to supplement your sport
I too learned it the hadd way. Started running out of nowhere and had runners knee on both sides within a few weeks. I went in too fast, too often and without proper preparation. I now do strength en stretch exercises 3x a week and it made my running much easier and enjoyable.
@@steffanaarts-greven1352ow long did it take for your knees to heal completely. I'm currently in the same boat lol...
The 5 exercises:
Step up variations
Single leg squat variations
Single leg calf raise variations
Core variations including hip flexors
Loaded carry march or on toes
Thanks
Bulgarian squat 😍
💪
How many of each and how many sets?
It should be performed before or after running session ? And for how many days a week
Excellent. Thank you. I'm 73 years old and am running my third Half Marathon in a few weeks. These exercises are just what I was looking for for strengthening the legs. All straightforward to follow and do at home.
kudos to you
Go crush that half!!
I have trained with the PRehab team - tore my right meniscus last year, and did their knee program as a last-ditch effort to avoid surgery. Went from crutches & not being able to walk to being able to hike challenging trails. I've just started their Running Program, and it is amazing - a really solid, gradual program to get me from brisk walking to my first jog in over a year, pain-free. I can't wait to get to get into increasing running speeds. Couldn't have done it without these guys.
That's amazing and awesome! Keep up the great work =)
Yeah
How to contact them
Meniscus is the worst congrats on your recovery ima give this a try💪
I followed this program for 8 months and went to run my best Comrades and finished with no pain for the very first time. In the build up I also broke a lot of PBs. Thank you guys
Let's go! That is awesome thank you for sharing!
I saw this vedio laying on my bed
Same
Training hip flexors and backs of legs (calves) is a game-changer. I already do a lot of walking / stretching legs backwards with Rango and Ballroom dance as a follow but honing in on those two (as well as that axis, loaded walk exercise) make such a difference. They’re also the muscles you use to catch yourself if you ever slip / lose balance for those who are aging (well… we’re ALL aging) 😂
Thank you guys. This helped a lot because I was in a bad car accident some years ago and hit the left side of my head on a window. After going through a coma for 8 days, I woke up and had no ability to run..could barely walk but I’ve improved on my walking skills and this video helping me get back in my running state of mind. Big ups to you guys cuz just a couple workout got me steps closer to achieving running again.
Ryne first off can we just say KUDOS to you for working so hard and getting after it following your accident! We applaud you and are rooting for you every step of the way! We have some great videos in our running playlist, check them out, and more running related videos coming soon with some exercises that will certainly be beneficial for you! Hang in there, your [P]rehab family is here for you! TEAM RYNE!
Are you back to running?
I'm a runner and I haven't been going to the gym for years and haven't been doing legs (other than running and some plyometrics here and there) so I did those exercises today and I very much enjoyed every second of them, thank you so much 🙏
I've been doing some of these already this past year, and have noticed massive improvements with my running form and efficiency with my long runs. Thanks for the added workout suggestions, I will definitely incorporate them in my strength routines!
I was struggling in the police academy before I found your video. I followed everything to the T, and now in running my mile and a half well within standards. Thank you gentlemen.
That's amazing!! Thank you so much for sharing that with us! We always love to hear success stories! Keep after it!
@ R S - Awesome dedication, thanks for sharing.
What is the standard pace for 1.5 mile to pass the academic
@@AlfaqeerLirabeh 15 minutes is usually the initial standard to get in. It drops down to like 10 or 11 or so within the academy to keep up with everyone else. You don’t want to be the last guy holding everyone back.
Ironic police academy is exactly why I ended up watching this video
police academy made me watch this video too
I avoided leg strength training for years. As a runner I developed arthritis in my left knee. Instead of building the muscle around the knee, I stopped the squats and lunges. The result was one injury after another.
I now have a personal trainer and trust the trainer. I went from almost not being able to go for a walk a year ago to finishing a marathon by the end of the year. I used all 5 of these exercises in different variations. And stretching, starting back with elliptical only training to walk/run training, to eventually back up to running.
That is amazing! Thank you for sharing your story! Strength training is so crucial for runners! Happy Running!
These exercises are great for my seniors class. Lower steps and lighter or no weights . They will help them confidently speed up their gait . Thank you
If any runners are looking for a cheap weight to use with these exercises, try filling a backpack with sand or rocks. Most people have an old school bag lying around. Put random rocks from around your house in it, you can easily get it to weigh 30 pounds.
Even though a regular back pack isn’t meant for it, as long as you’re not slamming it around (which you shouldn’t be in these exercises) it does the job
This does work really well!
Excellent! It was helpful to hear Mike’s comment on Calf Raise Variation that all weight is on back leg. More about form for newbies is appreciated!
Best video on strenght training for runners out there. Good job!
This is awesome and I absolutely loved the way you explained the 'why' of everything as well as showing the exercises! did my first 1/2 marathon last year and was very much a rookie - pretty much just showed up/did my training runs and that was it. Super keen to take a bit more of an informed approach for the next couple this year, thanks for the help!!!
Love it! Strengthening is so so important! Keep us posted on when you sign up for that next 1/2 marathon!
I read books, studies and check out what the best of the best do. Still found something new here, amazing.
I train my hip flexors and core in general and that really helps with running for sure. Glad to see others are doing it.
Focusing on single leg focus exercises makes so much sense :D
That's awesome, keep up the great work! We appreciate the love & support.
No one cares what you read dawg
Lo
Hi I am Yogesh from Pune India. I am 60 years young. I have been running for past 5 years. I enjoyed you exercises. Thanks a lot
This was great. I’m supposed to be training for a marathon, but I’m snowed in and my treadmill is complaining about belt lube. This gave me something relevant and meaningful to do and not feel like I’m totally slipping behind in my training.
That is awesome! Best of luck with the rest of your training and your marathon! We are rooting for you!
Thank you so much for all the effort you put into these videos. This was so helpful!
You're so welcome! Thank you for your support!!
Love it. Simple. Straightforward. Effective. No fancy, gimmick exercises.
Good work, guys.
All about efficiency here and solid and trusted information! Glad you enjoyed it! Be sure to subscribe, good stuff dropping soon!
Thank you 🙏Everyone is missing on Core Power!!!!!!!! Yes we talk about the Core Exercise BUT not how to use it when running!!!!!!!!!!!
When you don't use your Core power, you are just SWINGING your arms, hips and legs in the air!!!!!!!!!!!!!!!!
In Kickboxing, all the punches and Knee Kicks are powered by Core muscles, so much power added by core!!!! In running we have to harness the core power!!!!!
I used to concentrate on each induvial movement of my arms, hips and legs, now ,I don't, I just concentrate on my Core movement, your core synchronize the upper and lower body movement.
I use my core power to run and not my legs , you swing your legs and arms, they are powered by Cores.
Imagine a spring Rod, try to fold and let go!!! The ends are your legs and arms, middle where all the power is , is the core!!!💪💪💪
Though I am not a runner, stil I will include these exercises in my regimen to strengthen my legs.Your channel is " Gold Standard'.
Good clear explanations, will be adding in weighted marches. Thanks!
Thank you, Dr. Craig & Dr. Michael, for this video🙏. I had not come across these types of exercises for runners! Am going to try them right away!!. I'm a casual runner, but interested in improving my running in any which way!!
We have some other great videos on running, check em out! Happy running!
Thanks immense Mike n co. Am 49 , finding these strength training helpful at even 2nd wk of jogging. Can realize benefits. Thanks immense. Am beginner btw.
I'll be trying some of these. Thank you for the ideas!
Really good information with the exercises. Appreciated this so much!
You're so welcome! Glad it was helpful!!
Hip flexors are key as I'm running a lot of verticals. Injured one of them quite badly in a 100k 2 years ago. Training helped me stay injury free so far
How was the 100k there's one this next summer local to me that I wrote down in case I wanted to torture myself lol
Really love doing this routine right now guys! Very excited!! Cheers from Baja, Mexico amigos. Thank you!!
Thanks so much! Yesterday I did some step ups, sit ups, and high knees in my PE class as a pretest
Thanks for a very informative video. Big thumbs up 👍
Being a runner, who is battling Runners Knee at the moment, I’ve learnt the it’s importance of strength training and cross training, the hard way.
You know what would be super useful? Make a “follow along” version of this video with the right reps that we can put on and follow along.
Thanks once again
I have been running for years but would only consider myself a runner for about the last year. Learning these strength exercises and pre and post-run stretching is helping so much. Thanks!
Great video guys. Thank you. These will all be given a go and be added to my training. Thank you
Thanks for the videos your exercices are exactly what I was looking for. It's an excellent training to add my jumping rope routine.
That enclosed treadmill is the saddest thing I have seen. Wtf.
I was like.... damn, what a horrible spot for that treadmill. 😮
Hamster’s cage
Mind over matter.
The best spot for introverts, no disturbance in front of you but only focus on yourself for the whole time!
Totally agree. Id prefer to become a couch potato than use that dungeon torture treadmill
I love the axial loading idea - I include single farmers carry for unilateral trunk work so will include some doubles and the other ideas suggested here. Thanks guys! Love your work 🤓😎
Single farmers carry is a great exercises! Glad you liked the video! Thanks for being part of the [P]rehab family!
I'm in my 60s and trying to get back into running, but have been plagued by calf and achilles problems.
I'll give your exercises a go and see if I can do more than run slowly for a couple of kilometres before recovering for two weeks!
Saved for future reference. You're my favorite new PT channel!
This is probably the best description of what running is--graceful controlled falling. Love it. These exercises make a lot of sense, especially doing single leg exercise which I haven't done but will now. thanks
Absolutely amazing exercises right here. Thank you guys soooo much 🙏🏽
One of my fav exercises for single leg strength is the split squat done as drop sets starting loaded ending with bodyweight 🥵🥵🥵
Oh that's a burner for sure! Keep after it, Hiten! And thanks for being part of the [P]rehab family!
Thanks for your video. It is very helpful. Hope you make more videos like these.
I just started running this year, I am so excited to try these! Thank you!
Wahoo! Enjoy and happy running!
How many reps and sets of each exercise should I do?
I’ve had this video saved in my “watch later” for months now. Finally deleting videos and ran across this one which is the perfect timing because I’m trying to run more. Loved this video and now getting ready to subscribe and binge other videos on the channel. Thank you 💜
Don welcome to the Prehab family! We are happy to have you! Hoping you find our videos provide you with the tools to help take control of you health! Cheers!
Loved the hip flexor exercise. I love the piston squat and variations!
Glad you liked it, thank you SO much!
Awesome! I was looking for a training like for years!! Thanks guys 🙏
I loved the energy! And watching Mike
Absolutely love all the exercises..My favourite ones are single leg calf raise and loaded walk.. thanks
Calf raises are such an under rated but important exercise for runners!
Thanks for the great demos fellas! I'm definitely going to do the hip flexor exercise at least twice a week now. I had no idea you had actually work it specifically. 😳🤯
I used to do a LOT of running and didn’t do any running strength exercises. I did get multiple injuries. So that might say something. Now 5-6 years on, unfit and overweight, trying to get it back from nothing I am looking into all these exercises so that I can become stronger and faster without injury.
I needed this. I have ran many half marathons. Training for my first marathon next year
How often should we do these? I incorporated once in my marathon plan and had muscle soreness for several days as I am not used to doing a lot of these. These are great exercises though and very fun to do. Thank you very much for this video. Planning to do a lot of these in my rebuilding phase this winter.
You guys are just simply awesome! Thank you for such useful information...I love the humour too!
This is awesome! Thanks Lisa!
Wonderful video.
Feeling impressed of your expertise over the running issue and exercises needed to improve upon .
Keep it up
THESE exercises are Great, being a aau champion and a three time New York State champion, these doctors know exactly what they are talking about. They understand PHYSICS. TWO THUMBS UP!!! Take heed!
I do walking lunges with a 40 lb bar. It has made a difference.
I will be adding your suggestions in as I am preparing for my first half marathon.
Thank you!
I am training to run a half marathon for the first time and I am just so happy that i found this channel of yours 😊😊👍🏻 thank you so much Doctors ❤️❤️❤️❤️
Welcome Maggie!! Congrats on training for your first half, such a fun type of race! If you are wanting some more guidance on strengthening to stay healthy, check out our running program!
theprehabguys.com/product/running-prehab-program/
am also a ethiopian half marathon runner i like urs exercise i hope one day u see
Omg these exercises are GOLD. Thanks for sharing and explaining.
This is indeed great!
I am loving it.
Thank you🎉
Very challenging & impactful exercise set to keep building on during this covid 19 season. Great for mental outlook as we been in this long lock down in my city. Hoping by the end of the year race events will be in person not virtual.
Absolutely!! Best of luck with your upcoming race(s)!!
Thanks for some pointers and the exercises. I've been doing a lot of lateral jumps and high knees to help me get stronger for my running. They are also single leg workouts too.
So glad to hear it! Happy running! Definitely check out our running program! theprehabguys.com/hip-prehab-program/
Getting into running and training with my sis and nephew for a marathon.
I also play volleyball and softball, so these are great for "take off "
These are fantastic exercises!
And yes I enjoy Mike Sweating. 😍😅
I will be doing these for strength days, thanks guys!
My hip flexors are the first to hurt during and after a run!! I'm glad it's talked about in this video
Thanks Gents! I love the explanation of the carries. I get them programmed a fair amount at my gym and aside from midline stabilization, I was not sure of other benefits
Thanks, guys; those are some really useful exercises for me, as I'm coming back from a calf injury and was looking specifically for ways to strengthen my calves.
See if this gives you any ideas! theprehabguys.com/how-to-rehab-calf-strains/
@@ThePrehabGuys Thanks, that's really helpful. I was hit by a cricket ball and couldn't walk properly for a good couple of weeks afterwards but I'm on the mend now, although still not back to full strength; hopefully, this will help even more. Thanks again.
Excellent, comprehensive video- Thanks for sharing!
Thank you so much for this advice! I started training for a half marathon last April. I hadn't run for a year. I have been base training and have come far, but started stiffening up and having lower back pain and shooting pains through my left thigh. I am going to start doing these exercises in addition to running. Very helpful!
Only 3 months to go!
Wahoo rooting for you! Definitely make sure you are incorporating some strengthening into your routine! Very important!
Great compilation of exercises. I like the feet elevated hip flexor/core march. Great way to add in the glutes/hammies. 👍🏼
Glad you like them!
My favourite exercise is Single Leg KettelBell Deadlift with Press and Reverse Lunge variation.
Thank you for sharing 🙏
I’m new to long distance running and this was so helpful thankyou!
HAHAHAH that "dreadmill" couldnt be placed into more grimm place on any space :D would get claustrophobic in there in no time doing vo2 work :D
Great video! Maybe I missed it but how many reps and sets do you recommend for a half or full marathoner?
Totally trying this. Thanks guys!
Thank you. Very helpful. I will add these into my self care routine.
Great exercises… That was more than 5!
Where would I be able to find a step stool (box) like in your video?
Starting to get into running(treadmill to start) and these were good to know. I am looking into getting the proper shoes today.. Will try some of these
Loved this. Thank you! For years, I was a runner. I had to quit due to constant niggles and injuries. I knew it was because I wasn't doing strength training. But I didn't know what I should be doing or how. You guys make it look so easy! (And enjoyable!) I've just got back into running, so I will definitely give these exercises a go! ❤
I share the same sentiments. I'm trying to get back into running after a decades long break. Unfortunately, I pulled a hanstring while walking. It's going to be a ling sliw process. Plus, these guys have made me realise what bad shape I'm in.
thank you for the video. good stuff! what's your guys opinion about hamstrings training related to running? I have the feeling that since I do this my propelling gets better as my heel can rise more powerful. But I am still trying around exercises not sure what I like, from isometric holds to raises with weights on the ankle. happy training to all!
Great video. Training for my 2nd marathon and running 5 to 6 times per week.
How often per week should I be doing these strength exercises? Will it negatively or positively affect my marathon training if I run on tired / sore legs?
Thanks for the great content. I liked and subscribed
Good question . Waiting for the answer
running on tired legs, while it is obv a risky thing, it can be beneficial as it gets your body used to working when tired, which will definitely help in the later miles of the marathon
Great instruction thanks
Deep squats, Copenhagen inner thigh workout, weighted glute exercises, workout for hamstring.
Hi!
I usually go running on Monday, Wednesday and Friday. My question is: when should I implement these exercises in my current running routine?
Should I do on running days or in rest days like Tuesday and Thursday?
Thanks in advance!!!
Rest days ideally.
I play field hockey. I’ll be doing these. Any tips for that type of running welcome. Thank you 🙂
Excellent. Thank you.
Thank you guys. Much appreciated
Any recommendation on how often runners should be doing these exercises?
Waiting for the reply now 😉
At least 2x/week depending no your running frequency.
Good video, what it’s the bench/ step that you used called? Where can I get one from?
It's just an adjustable footstool. Look for a strong one online
Prehabbers, I would like to know too please. Chris, that’s not very helpful.
Thanks!!
Wow, I've been searching through strength training videos for runners A LOT lately as I want to build a strength routine for my upcoming ultramarathon. This is by far the most useful video! Quick explanation and demonstration and variations. 👍👍👍 Thank you!!!
So glad to hear it! Definitely check out our Running Prehab program through our app! It's designed to keep runners strong and injury free, would highly recommend being a runner myself! bit.ly/tryprehabYT
Is it okay for the knee cap go over the toe line??
As a runner I do hip mobility work every day and looking forward for going to the gym
Generally knee cap going over toe line gives a fuller range of motion during squats. It is only a problem for those lacking ankle mobility.
Starts at 2:26
Thank you!!
Every exercise was a good one, I believe this type of exercise preparation is essential to successful and enjoyable running, I've spent to much time injuring myself without paying enough attention to strength and resilience training for injury prevention. Thankyou.
I thought research showed lifting for endurance you still want to go heavy with lower reps to build the strength and you don't build bulk due to your aerobic training load?
A good one for me is a slow raised side step. Put one foot on a platform (1 or 2 stair steps) and put the other one on the ground, as far away as possible while being in balance and have the top knee pointing forward.
Now bring that lower foot to the higher foot but slowly while keeping the knee pointing forwards. Don't set it on the platform but bring it right back to the starting position also slow and in control the entire way. Keep the top knee pointing forwards. You can up the forces on the knee by going higher (deeper bend).
This activates all muscles associated with the knee and hips. I started doing it when suffering from runners knee and it helped me to get out there again. It helps both strength and stability.
That's a great exercise! Lots of great exercises and variations of the step up!
GREAT PRESENTATION & EXPLANATION WITH DEMONSTRATION. THANKS
Great video .Thank you !