The PERFECT runners injury prevention routine
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- เผยแพร่เมื่อ 8 ก.พ. 2023
- This is a follow along gym routine for runners to help build some robustness / strength and cut down some of those nagging injuries. This routine is mostly body weight gym exercises and the goal is to strengthen areas of the body that breakdown and cause injuries.
Hip strength
Core strength
Hamstring strength
Calve strength
Glute activation
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1:10 - Foam rolling 5-10 min
1:55 - Glute bridge 2-3 sets @ 15-30s holds
2:58 - Single leg glute bridge 2-3 sets @10-15s holds
3:33 - Hamstring walkouts 2-3 sets
4:15 - Single leg glute bridge (emphasis on control)
2-3 sets @ 5-8s
4:42 - Deadbugs 2-3 sets @ 30s
5:06 - Knee presses 2-3 sets @ 10-15s
5:54 - Band Crab walks on toes 2-3 sets x 10
6:10 - Band Walking C’s 2-3 sets x 10
7:15 - Band Hip holds 2-3 sets @ 5s
8:05 - Single leg squats 2-3 sets x 8 each
9:10 - Band Knee to sky 2-3 sets x 8 each
9:52 - Single Leg calf raises 2-3 sets x 5-10 reps each
(not until max) full range
10:25 - Calf raises 2-3 sets x 5-10 reps
11:10 - Hip raises 2-3 sets x 5-10 reps
12:11 - Calf walks 2-3 sets x 10
12:39 - Calf walks with active toe plants 2-3 sets x 10
13:06 - Plank 2-3 sets @ 30-45 secs
13:19 - Side plank 2-3 sets @ 30-45 secs
14:02 - Kettle bell twists 2-3 sets @ 30 secs
14:16 - Rowing legs raised 2-3 sets @ 30 secs
14:37 - Swiss ball plank 2-3 sets @ 30 secs
15:00 - Swiss ball crunches 2-3 sets @ 5-10 reps
15:23 - Side plank abductor hold 2-3 sets 5-20s
(BE CAREFUL)
16:00 - Lever raise hamstring hold 2-3 sets 5-8s
Dude this is the best one tysm
Foam rolling 5-10 min
Glute bridge 2-3 sets @ 15-30s
Single leg glute bridge 5-8 sec holds
Hamstring walkouts 2-3 sets
Single leg glute bridge (emphasis on control) 2-3 sets @ 5-8s
Deadbugs 2-3 sets @ 30s
Knee presses 2-3 sets @ 10-15s
Band Crab walks on toes 2-3 sets x 10
Band Walking C’s 2-3 sets x 10
Band Hip holds 2-3 sets @ 5s
Single leg squats 2-3 sets x 8
Band Knee to sky 2-3 sets x 8
Calf raises 2-3 sets x 5-10 reps
Single leg calf raises 2-3 sets x 5-10 reps
Hip raises 2-3 sets x 5-10 reps
Calf walks 2-3 sets x 10
Calf walks with active toe plants 2-3 sets x 10
Plank 2-3 sets @ 30-45 secs
Side plank 2-3 sets @ 30-45 secs
Kettle bell twists 2-3 sets @ 30 secs
Rowing legs raised 2-3 sets @ 30 secs
Swiss ball plank 2-3 sets @ 30 secs
Swiss ball crunches 2-3 sets @ 5-10 reps
Side plank adductor hold 2-3 sets 5-20s (BE CAREFUL)
Lever raise hamstring hold 2-3 sets 5-8s
Thanks you 🙏
Keep the info coming. It’s brilliant. Just what I needed.
This is gold, thanks for all you do and best wishes on your training!
Love your follow along gym routines. Brillant channel, thanks for your content
LOVE this channel. Really good focus on strength. Cheers!
Thank you so much for these videos Scully, I've been doing your 5 minute core routine religiously for a while now and I'll be implementing this one into my routine as well! Your knowledge is really appreciated ♥
best video yet. very helpful and practical.
So detailed and useful content. This will be so useful for my gym routine. Thanks a lot
Will do! Thank you for all the content
Thank you so much for this content. Clear, concise and really informative. I love using physio bands so glad these were included too! I have had two injuries since I started running a year ago but I am now doing regular S&C but there are more in this content that I can add to the routine and it makes such a difference. Thank you!
Just started with a hip issue last week out of nowhere. I’m usually very durable but something’s gotta go sometime. Found this super helpful. Thanks.
Absolutely amazing advice! Thanks a lot Scull ❤
Love the info Sully. Great videos
Started doing these exercises and got my green blackroll band! Wow! This is exactly what I needed! Thank u so much for the great content and consistency!
Awesome video man !! Thanks for all this
fantastic mobility routine Stephen
this is an awesome vid man! So much great info! Legend 👍👍
One of my favorite exercises for hamstring and glut capacity is a raised single leg bridge, using a band around the feet. Really gets your hamstring and opposite hip flexor. Also, nice socks there Scully
Have loads of problems with my hips will definitely be adding this to my routine 💪🏻👍🏻
I’m definitely adding this to my running program!
many thanks for sharing your knowledge!
What great timing!!! First comment.
Love the videos man! this stuff is great for me on my road to sub 3 hour marathon!
This was Awesome Stephen! Thanks 🤩🔥🙌👑🥳
Awesome stuff! Thanks!
6 hour first timer here, definitely need workouts like this so much appreciated for the ideas
Thanks mate, will be using this.
The core work in this is really good, probably could be it’s own video. It’s the best core one I think from your vids imho
Currently fighting off a stomach bug and can’t run my easy 6 miles today so gonna do these exercises at home to try and do something positive for my running : )
Love this workout
Always great to find different ways to work out to help with my running now I’m of an age (52) where the strength is becoming more important to keep the injuries at bay. Really great video, but any chance you could do some follow along routines?
Thanks again for such a great video!
These are so helpful! Thx!
Several of these I use pre run as activations-I don’t go crazy with it-just enough to get those muscles firing!!
Thankyou! Foam rolling is really helping for injury prevention and bridges are so hard for me. So means must need to do it.
Thanks so much for this.
This is going to help me out alot!
Thanks for the awesome videos once again mate. Jim, Aus
Awesome stuff!
Very good video thanks
Very good. Provides good instruction on different muscle groups, different exercises. As I’ve increased distance, injuries have taught me the importance of strength training. Most of my injuries have been on the left side (lower back, hamstring, knee), so I’ve started doing a few more reps on that side, hoping to equalize muscle strength with my right side. Any thoughts on whether that’s the correct thing to do?
Very good 😊
The best comment is when you said, it almost doesn’t matter what you do. More people should pay attention to that, and not be afraid to very so called prescribed routines, so that they fit their own body.
Absolutely loving your videos mate. I've been incorporating muscle activation pre run and better cool downs post run thanks to your advice and can definitely feel the difference. Will definitely give these exercises a go too. I've got a 50km trail race in March, I'll return to this comment and let you know how I get on.
I also really like your no nonsense take on things, whilst also talking about psychology, yoga and journaling. All the best.
A variation I do is, from the single leg bridge, drop your hips down and up. Make sure you were dropping your hips and not the extended leg. Also, I do slide outs rather than walkouts for the hams.
Thank you so much for this. My partner and I are trying to do this twice a week. It's by far our favourite strength workout that we've tried, and I think we'll be sticking with it for a long time. I try to use a resistance band at work sometimes when I'm at my desk or in a Teams meeting where I think they won't notice (people do), but this is a lot more fun!
Yeah I think lots of runners could benefit from this, and we all usually struggle from glute / hip related issues.
Since covid .i bought bands . never been back to the gym . I carry more muscle than the average lean runner lol. But they are fantastic for maintenance and injury prevention.cheers 🍺
It's not as easy as it looks, great workout
Great routine ! can you please upload a full length version so we can do it in real time following you ?
Amazing this is soo good, very clear and informative!
May I ask (sorry if someone asked already) when you slot in your strengthening day?How many times per week?You run during the strengthening day also?
Thanks of any further information!
Happy running!
useful exercise
Managed to end up with a tear in my TFL due to poor glute activation been incorporating some of these exercises in my rehab routine - you have shown me many more in this video Stephen thank you 🙏🏻 pretty gutted I won’t be able to make the two ultras Ive entered this year but at least I know when I’m back I’ll be stronger than ever. Great channel thanks for sharing the running love. All the best with your training. 💪🏻
Love this. Interesting roller btw. Anyone got any info on it?
Welp I got terrible shin splints today for the first time. Gonna be out for a couple of months. Will have plenty of time to do these. Enjoy running while you can!
Feel better soon
zero drop shoes, go barefoot at home
I had problems with it too, it takes a few days of rest, then start massaging by your fingers where it hurts. Massaging is good to do at the same time as stretching. And with different foot positions. After a week or so of rest, start running at a low heart rate. In my case, it's under 135 bpm. (I'm 30 years old.) But at the same time, (very importatnt) try to increase your cadence of steps per minute.
You probably have tight cavs stretch them out!!!
Take care of your lower legs. Weighted tib raises till failure go hard on them thank me later
When do you do this? Is this a workout on its own day? Thanks and more power to you! 🙏
hey great content! any advice for peroneal tendinitis ?
Hey Stephen, thanks for some new exercise ideas!
A little bit OT: I am currently trying to shed off some 4-6 pounds similiar to you (about the same body type) at the moment and was wondering if you could help me out with this question:
As a trail runner my main focus in the winter time is skimo. My typical sessions are about 2h per day, with long "runs" up to 4h and interval days quite a bit shorter with only ~1h. I know this differs quite a bit from your running routine, but I thought your experience could maybe give me some tips nevertheless.
When being in a caloric deficit, I am really lacking the energy to keep my normal pace for the 2h trainings - let alone the intervals... Should I decrease volume and intensity while cutting or should I simply make my deficit smaller? I tend to the latter but still wanted your opinion on this. Weight loss is not my main focus or problem at the moment; its just a few pounds like you, that bother me a bit,,,
Thank you and greetings from Austria!
TUCKING THE PELVIS is essential. I've been doing more than half of these thinking they are not contributing that much and them being too easy. After I started tucking in the pelvis, boy did it get hard. I finally feel some lactic acid in my muscles the next day.
Hello Stephen Scullion! May we ask about how many hours a week do you train outside of running? that includes all the other effort. (gym, stretching, etc.) Thank you
Definitely need mobility/ pre- hab / soft tissue conditioning work to allow me to begin running again. I’m 63, the old body is complicated!
Hey Mate, is this best done on a rest day or an easy run day ? If it's on the easy day , should I do it before or after the run ?
Your exercise routine's fantastic mate. It's your sock selection you godda work on.
Good video, I am right handed, my left side( leg) is weak!!! It is hard to get it to work as hard as right leg!😂, it is just like brushing your teeth with left hand!!! It takes practice and time !!😂👍🏻🙏🏃🏽♂️☕️🥚🫀
Hey Scully, which size Theraband is that you’re using?
Hey I don't know if this 1 session , but I cant do 1/3of this and I'm worn out lol,but I know u need rehab cuz my it band kill me at mile 9 or 10 and couldn't hardly walk
Meister 👍💪
💯💯
❤❤❤❤❤
Hey Stephen, whats ur Marathon PB? 😉
He said 2:09
👍👍👍👌
So basically do pilates/barre lol
StarPukes you mean
"You are carrying
A big, strong butt. But, it's not
Even helping you."
🍃🧘♂🍃
Nice routine, but your russian twist is poorly executed as your shoulders don't move...they should move from one side to the other!
Running is a body weight exercise itself, so what’s the point doing extra body weight exercises? Do plyometrics instead, do heavy weights.
I'm never injured because I never copy these pro runner types and their 100km lofty ambitions 🤣 my advice to young people is always listen to own body don't do group activity or think suffering means it's working don't forget this guy weighs like 55 kg a normal human will be 75-85 kg
Thank you verymuch.
💪🏃✌🏆🌷🌹💫🌃💫🌹🌷❤🌉🏃💪🏆