Recap: - Stretching: Start off with some stretching exercises. Focus on the parts of your body that you know break down. For example, hips, hamstrings, glutes, and obliques. - Foam Rolling: Move into some foam rolling. Go through the main muscle groups: calves, hamstrings, quads, lateral quads, lower back, and hips. - Warm-up Exercises: Do some basic warm-up exercises like calf walks, heel walks, shin walks, and theraband work. This is to get the muscles firing and switched on before you start your gym exercises. - Hip Lock Exercise: Get that hip locked and drive the knee up towards the elbow. Keep the chin up nice and tall, face pointing forward. - Pogos: You're going for speed off the ground and height. Try to be quick and try to get up high. - Glute Bridge (Double Leg): Get your pelvis tucked, make sure your glutes are nice and contracted and hold it. You can progress to single leg but don't allow that hip to collapse. - Hamstring Workouts: Similar to the glute bridge, get yourself up nice and tall and then slowly march the legs out. - Long Lever Glute Bridge: This targets the hamstring but it's also allowing you to work your glute a little bit as well. - Adductor Exercise: Start with your knee on the ball and not your ankle if you're a beginner. This is an intense exercise but it's beneficial for runners who struggle with adductor issues. - Bird Dog Exercise: Try to keep a straight line between hips, lower back, neck, etc. Don't rush it, get the pelvis tucked. - Dead Bugs: Opposite arm, opposite leg. This exercise really starts to work the core. - Kettlebell Lunges: Try to keep the body and the chest up nice and tall. - Hamstring Curls: Start with double leg hamstring curls. You don't need to move to single leg hamstring curls if you're new to the gym. - Single Leg RDLs: This is all hamstring but try to keep control around that hip. Pivot from the hip which means it all becomes one movement. - Balance Exercise: Given the new advances in technology with shoes, we really need to be working on our balance muscles a little bit more. - Slow Controlled Step Up: Very slow controlled step up, all the weight going through the heel, chest and head up nice and tall looking forward. - Active Step Up: Right foot planting down on the box and driving up. At the top, you want to pause. - Clean Lunge Hip Drive: This combines flexibility with strength. You get to open that hip up, work on your balance and your lunge, and then also get to work on that quick force knee drive up to the box. - Kettlebell Squat: Keep the chest up nice and tall, don't lift too heavy a weight, and keep those knees outward. Thanks for the awesome video 🙏❤
More of this please scully. Maybe a pt 2 on upper body please. you’re really killing it with this quality content on TH-cam. More S&C advice needed for this 50 year old with a core made of jelly 😅
I wish more runners would talk about the importance of gym work! I injured my knee running a while back and I had to take about a month off running. During that time I started going back to the gym to work on lower body strength and luckily I'm able to run again now. But I know if I had just already been doing leg work in the gym I wouldn't have gotten injured. Thanks for the exercises!
Same thing happened to me - my knee injury took 2 months of hard training before I could run again! Now I injured my Achilles because I wasn’t doing enough pogos/calf walks 😢
I really liked this. I ran my first half marathon at age 48 at a 12'0" pace, when I KNOW I can run 10'0". In my ninth mile, my hamstring gave, and for days after I've been in pain with peroneal tendinitis in the other leg. I think doing this routine 2-3 times a week will really get me in the shape I need to to run stronger and possibly faster with less down time.
@@soupyruns9709 don’t put yourself down so quickly! I certainly need to up my strength work. Can see the benefits for anyone’s abilities. Injuries suck. 😊
Thanks so much for the videos. I am a freshman in high school looking to become the best in the sport of middle- long distance running and you really help!!
After getting hurt with a light hamstring strain (not the first time) I started to see why I need to do it if I want to keep on running faster. I also learned that doing something twice a week is better than doing nothing and just a few exercises can make a difference if done consistently.
Good exercises... highly recommended. It really does make a difference. I'm 51 and running 4 days per week between 25 to 30 miles. Thank you for sharing
I think the big question is whether you're strength training for inury prevention or for gains in running (efficiency). For the latter it's been proven that lifting low reps with as heavy weight as you can whilst using explosive movements is essential. For injury prevention, lighter resistance training can be very beneficial.
Actively trying to reduce chances of injury so this video helps a lot. I had a hip replacement 7 years ago (all fine now), training for a September marathon and my knee keeps picking a little pain up - hopefully this routine helps :). Thank you
Stephen, I just discovered your channel and just wanted to say a massive thank you on the informative videos, whether that be nutrition or strength training. You have helped improve my outlook on training a lot!
So good. Just done a year of triathlon without any S&C and my right leg is a now mess - hip, hamstring and achilles. Should have figured this our sooner, but thanks for the solid advice. Winter training is going to look a lot different.
Cheers stevo. Nice to see a workout that gets to the point. Can actually follow along at the gym without having to listen to influencer blabbering on. 😂😂
Really usefull stuff, I have always played some sport (mainly footy) once a week without training etc and recently started running, I pushed it to far and had to stop due to pain in the knee area, think that’s behind me, I suspect weak glute engagement which I have been working on, I am one of those you describe little to no interest in the Gym, I have access to resistance bands, dum bells, slant board and a form roller as well as a rope flow rope, I will invest in a ball you were using any other essential pieces of equipment you suggest that doesn’t cost the earth and is relatively easy to store?
Thanks. But what do you think about “when” to do a gym session? On Easy day? Day after long run? Day before long run? On rest day? Before hard day after hard day etc?
Coach Stephen…we are trying to assist our son with incorporating these into his training program…I am a huge fan of the plyometric movements that you have a video going over…if we tried to implement both into training, how often would you advise to do each? 3 of one and 2 of other? Please help…thank you!
Superb!! Thanks for all these exercises. The question I always ask Is how many times should I be doing these along side my running?? Alternate days - gym work one day / run next?? I already do some upper body a couple of times a week so could incorporate these in-between runs and upper body?
Love these exercises and your channel! For an advanced runner who and already lifts 2-3x per week, how many sets/reps would you recommend? I feel like I struggle to find the optimum number of sets/reps where I'm not terribly sore the next day. Thank you!!
Another great video. Question about the RDL's. Looks like you held the kettlebell on the same side and then the opposite side to the leg that's on the ground. Do you usually swap arms or always hold the weight on one side?
Hey Stephen, I been running for 47 years.I would like to know what training shoes you wear from under armour. Looking for something different? THANKYOU! Tom
So, I was running well and pain free in 2020 and then I took a spill on a wet floor and landed really hard hitting my head and right hip. The head looked bad but the hip seemed fine other than a tiny niggle. The head healed quickly but the niggle turned into all sorts of problems ending with piriformis that got so painful I had to completely stop running after 6 months or more of trying to power through. So I didn't run for almost 2 years and now that I'm running again I've noticed I do not bring my knees up like I did before. I'm more shuffling. Does anyone have any exercises or tips on how to stop shuffling and run like I did before?
Question about strength training and running - would you suggest following a routine like this per week, 2-3 times? Also, should these be scheduled on rest days or easy run days?
I tend to load up on session days, and keep those as (hard/ loading day) but it also depends on your time schedule, and how much you train per week. You're essentially balancing being too tired on any specific day, and so if your current load of training is already pretty high, then I'd say load hard days, and keep recovery days as recovery, but if you run 3-4 times per week, and you have the time / energy, then maybe on an easy day it's ok. 2-3 times a week is optimum, 1 x per week is better than 0
@@jimperry4420 yes Jim. It did eventually heal. I have great experiences with calf strains since a decade ago. I followed a protocol i found on the internet n i rested from running til it was ok...the Protocol consisted of different types of calf raises etc also wear calf sleeves with compression...My calf strains usually take 6-8 weeks to heal completely. But if i mess up (being too eager) it will take longer time.. 🙏
None of these stop injuries they may play a role in a long with many other things in bring a mitigating measure but ultimately load management and sleep has a big bearing
Do you think using the strength aerobic method derived from Yuri Verkhoshansky is actually viable to develop additional type 1 fibers and mitochondrial growth? It sounds too easy to be true.
This is true with static stretching. However dynamic stretching is good before your workouts as well as after. Static stretching before a light workout routine like this won’t really matter.
5-10k yes, and the training would improve all distances, as a general rule of improving endurance, but you’d of course need to add in specific 800-5000m sessions
Because of having children, I do my running gym work for about 20- 30 minutes 4 times a week. I concentrate on certain areas depending on what I have scheduled in my training.
I love how to train specifically for running lactate, easy etc etc, but you don’t train the specifically for the movement of running. The only exercise anything remotely relevant to running is ex 18. I bet you if you used the sling method even someone as good as you would improve 😎 best of luck in your endeavours
Recap:
- Stretching: Start off with some stretching exercises. Focus on the parts of your body that you know break down. For example, hips, hamstrings, glutes, and obliques.
- Foam Rolling: Move into some foam rolling. Go through the main muscle groups: calves, hamstrings, quads, lateral quads, lower back, and hips.
- Warm-up Exercises: Do some basic warm-up exercises like calf walks, heel walks, shin walks, and theraband work. This is to get the muscles firing and switched on before you start your gym exercises.
- Hip Lock Exercise: Get that hip locked and drive the knee up towards the elbow. Keep the chin up nice and tall, face pointing forward.
- Pogos: You're going for speed off the ground and height. Try to be quick and try to get up high.
- Glute Bridge (Double Leg): Get your pelvis tucked, make sure your glutes are nice and contracted and hold it. You can progress to single leg but don't allow that hip to collapse.
- Hamstring Workouts: Similar to the glute bridge, get yourself up nice and tall and then slowly march the legs out.
- Long Lever Glute Bridge: This targets the hamstring but it's also allowing you to work your glute a little bit as well.
- Adductor Exercise: Start with your knee on the ball and not your ankle if you're a beginner. This is an intense exercise but it's beneficial for runners who struggle with adductor issues.
- Bird Dog Exercise: Try to keep a straight line between hips, lower back, neck, etc. Don't rush it, get the pelvis tucked.
- Dead Bugs: Opposite arm, opposite leg. This exercise really starts to work the core.
- Kettlebell Lunges: Try to keep the body and the chest up nice and tall.
- Hamstring Curls: Start with double leg hamstring curls. You don't need to move to single leg hamstring curls if you're new to the gym.
- Single Leg RDLs: This is all hamstring but try to keep control around that hip. Pivot from the hip which means it all becomes one movement.
- Balance Exercise: Given the new advances in technology with shoes, we really need to be working on our balance muscles a little bit more.
- Slow Controlled Step Up: Very slow controlled step up, all the weight going through the heel, chest and head up nice and tall looking forward.
- Active Step Up: Right foot planting down on the box and driving up. At the top, you want to pause.
- Clean Lunge Hip Drive: This combines flexibility with strength. You get to open that hip up, work on your balance and your lunge, and then also get to work on that quick force knee drive up to the box.
- Kettlebell Squat: Keep the chest up nice and tall, don't lift too heavy a weight, and keep those knees outward.
Thanks for the awesome video 🙏❤
Thank you
😳
I think starting with static stretches isn’t the best idea. All about dynamic stretches to warm up.
@@petesmith9688 he started with active stretching, not passive. Passive gravity based stretching should not be prior exercises.
More of this please scully. Maybe a pt 2 on upper body please. you’re really killing it with this quality content on TH-cam. More S&C advice needed for this 50 year old with a core made of jelly 😅
I wish more runners would talk about the importance of gym work! I injured my knee running a while back and I had to take about a month off running. During that time I started going back to the gym to work on lower body strength and luckily I'm able to run again now. But I know if I had just already been doing leg work in the gym I wouldn't have gotten injured. Thanks for the exercises!
BS
Same thing happened to me - my knee injury took 2 months of hard training before I could run again! Now I injured my Achilles because I wasn’t doing enough pogos/calf walks 😢
I really liked this. I ran my first half marathon at age 48 at a 12'0" pace, when I KNOW I can run 10'0". In my ninth mile, my hamstring gave, and for days after I've been in pain with peroneal tendinitis in the other leg. I think doing this routine 2-3 times a week will really get me in the shape I need to to run stronger and possibly faster with less down time.
This is fast becoming my favourite channel on TH-cam, so much excellent advice in such a short time, thanks for the uploads Steve 🙏🏻
Agreed mate 👍
@@robwetherell although I’ve a feeling that 90% of this content is outside of my capabilities ☹️😂😂
@@soupyruns9709 don’t put yourself down so quickly! I certainly need to up my strength work. Can see the benefits for anyone’s abilities. Injuries suck. 😊
for real! just subscribed💯🤙🏼
Coach Stephen, God Bless you. Thanks so much for the Golden Knowledge that you share with us all 🙏🏾🔥🏆💯
God bless you and your family
Thanks so much for the videos. I am a freshman in high school looking to become the best in the sport of middle- long distance running and you really help!!
After getting hurt with a light hamstring strain (not the first time) I started to see why I need to do it if I want to keep on running faster. I also learned that doing something twice a week is better than doing nothing and just a few exercises can make a difference if done consistently.
so far you are none of my favorite channels!
good quality content.
thank you .....
Thank you for this, fan of body weight workouts and non-machine type of exercises
Thanks so much brother!
started at the gym months ago, I can feel improving on my training week by week, thanks for your advices 👏🤝
Good exercises... highly recommended. It really does make a difference. I'm 51 and running 4 days per week between 25 to 30 miles. Thank you for sharing
Straight to the point and clear! Awesome video 👍🏻 looking forward to giving all this a go
I think the big question is whether you're strength training for inury prevention or for gains in running (efficiency). For the latter it's been proven that lifting low reps with as heavy weight as you can whilst using explosive movements is essential. For injury prevention, lighter resistance training can be very beneficial.
thank you
Actively trying to reduce chances of injury so this video helps a lot. I had a hip replacement 7 years ago (all fine now), training for a September marathon and my knee keeps picking a little pain up - hopefully this routine helps :). Thank you
Stephen, I just discovered your channel and just wanted to say a massive thank you on the informative videos, whether that be nutrition or strength training. You have helped improve my outlook on training a lot!
So good. Just done a year of triathlon without any S&C and my right leg is a now mess - hip, hamstring and achilles. Should have figured this our sooner, but thanks for the solid advice. Winter training is going to look a lot different.
Thank you so much sir 🙏 these videos are gold
Perfect timing! thanks a lot for all your videos, I'm new to running and this is God sent
Thank you for all your advice God bless
Cheers stevo. Nice to see a workout that gets to the point.
Can actually follow along at the gym without having to listen to influencer blabbering on. 😂😂
Perfect information . thanq
Really usefull stuff, I have always played some sport (mainly footy) once a week without training etc and recently started running, I pushed it to far and had to stop due to pain in the knee area, think that’s behind me, I suspect weak glute engagement which I have been working on, I am one of those you describe little to no interest in the Gym, I have access to resistance bands, dum bells, slant board and a form roller as well as a rope flow rope, I will invest in a ball you were using any other essential pieces of equipment you suggest that doesn’t cost the earth and is relatively easy to store?
Thanks coach 👌🏾
Thanks. But what do you think about “when” to do a gym session?
On Easy day? Day after long run? Day before long run? On rest day? Before hard day after hard day etc?
Brilliant sets
Thank you coach steph❤
I luv ur upper body scullion. Perfect molded. ✌️👍
Thank you very much.... ❤Sei un grande
Very good vid👍🏻
Thank you 🙂
Coach Stephen…we are trying to assist our son with incorporating these into his training program…I am a huge fan of the plyometric movements that you have a video going over…if we tried to implement both into training, how often would you advise to do each? 3 of one and 2 of other? Please help…thank you!
Superb!! Thanks for all these exercises. The question I always ask
Is how many times should I be doing these along side my running?? Alternate days - gym work one day / run next?? I already do some upper body a couple of times a week so could incorporate these in-between runs and upper body?
very informative
Thanks a lot!
Static stretching before working out? Isnt that sub optimal?
Love these exercises and your channel! For an advanced runner who and already lifts 2-3x per week, how many sets/reps would you recommend? I feel like I struggle to find the optimum number of sets/reps where I'm not terribly sore the next day. Thank you!!
Another great video. Question about the RDL's. Looks like you held the kettlebell on the same side and then the opposite side to the leg that's on the ground. Do you usually swap arms or always hold the weight on one side?
Hey Stephen, I been running for 47 years.I would like to know what training shoes you wear from under armour. Looking for something different? THANKYOU! Tom
So, I was running well and pain free in 2020 and then I took a spill on a wet floor and landed really hard hitting my head and right hip. The head looked bad but the hip seemed fine other than a tiny niggle. The head healed quickly but the niggle turned into all sorts of problems ending with piriformis that got so painful I had to completely stop running after 6 months or more of trying to power through. So I didn't run for almost 2 years and now that I'm running again I've noticed I do not bring my knees up like I did before. I'm more shuffling. Does anyone have any exercises or tips on how to stop shuffling and run like I did before?
Same fall. I worked on the psoas strengthing and lengthening. As well as squats. It should support the piriformis and get your legs to recoil
Question: Can I use a percussion massager instead of a foam roller? Could it be just as effective?
Question about strength training and running - would you suggest following a routine like this per week, 2-3 times? Also, should these be scheduled on rest days or easy run days?
I tend to load up on session days, and keep those as (hard/ loading day) but it also depends on your time schedule, and how much you train per week. You're essentially balancing being too tired on any specific day, and so if your current load of training is already pretty high, then I'd say load hard days, and keep recovery days as recovery, but if you run 3-4 times per week, and you have the time / energy, then maybe on an easy day it's ok. 2-3 times a week is optimum, 1 x per week is better than 0
That answers my question too. Great stuff.
You missed the most important lift in the gym, tibs. Tib lifts prevent shin splits.
Heel walks in the warm up works this muscle
Im struggling with a calf strain 😢. My goal is to be injury free by June 1st so i can run all Summer. Thats my dream. My wet dream. ❤ Inshallah
Did your calf get better? And what did you do for it? I had one and it took a long time.
@@jimperry4420 yes Jim. It did eventually heal. I have great experiences with calf strains since a decade ago. I followed a protocol i found on the internet n i rested from running til it was ok...the Protocol consisted of different types of calf raises etc also wear calf sleeves with compression...My calf strains usually take 6-8 weeks to heal completely. But if i mess up (being too eager) it will take longer time.. 🙏
HOw many time a week do you do this workout ?
thanks a bunch for the content
The kettlebell lunges hurt my tail bone everytime but don’t get it with other exercises. Am I doing something wrong? Are there muscles that are weak?
"this exercises worked a lot the core as you can see".... nice one yes we can all see your 6 pack even the girl in the back . :)
Liked and Subscribed (ALL).
None of these stop injuries they may play a role in a long with many other things in bring a mitigating measure but ultimately load management and sleep has a big bearing
Sup coach, Thoughts on strength training during a 2 week marathon taper??
Maybe final session 10 days out, and then only rehab type gym week of race
what’s the best split for runners
How often do you incorporate weight training during the week?
Do you think using the strength aerobic method derived from Yuri Verkhoshansky is actually viable to develop additional type 1 fibers and mitochondrial growth? It sounds too easy to be true.
U got dem gd calves man 🙌
How many sets of this per week we need to do if you are preparing for a marathon?...
How many times should you do this in a week
How often should do this strength routine????
anyone knows how much time this entire routine could take ?
Guy named "Jim" promoting the heck out of this video.
Who’s Jim
When you say 10 rep is it 10 rep / side?
Is not wearing shoes in the gym a personal choice or is it important to help develop balance as you work out?
Stephen, is your 10k plan suitable for beginners?
Yes, tailor to your current volume and learn from the specific preparation
Stephen I need idea about half marathon
I get confused with “stretching”! I thought stretching should be done when the muscle is warm? Done after exercise…
This is true with static stretching. However dynamic stretching is good before your workouts as well as after. Static stretching before a light workout routine like this won’t really matter.
Do your palns work on 800-10000m?
5-10k yes, and the training would improve all distances, as a general rule of improving endurance, but you’d of course need to add in specific 800-5000m sessions
17 a step down no?
just fyi your squat is not deep enough though. otherwise solid workout
👌🏽👍🔥🙏
3 hours later… what if I don’t wanna spend more than an hour in the gym?
If this is taking you 3 hours you are spending too much time resting, it shouldn’t take you more than an hour
@@parkerjackson308that or split it into two days
Because of having children, I do my running gym work for about 20- 30 minutes 4 times a week. I concentrate on certain areas depending on what I have scheduled in my training.
No need to do all of them in one session. Can spread them out in different workout sessions
Stop being lazy an hour in the gym isn’t even a long time and these exercises aren’t even that time consuming
You should remake this video , shit too fast to understand
You should learn to press pause
I love how to train specifically for running lactate, easy etc etc, but you don’t train the specifically for the movement of running. The only exercise anything remotely relevant to running is ex 18. I bet you if you used the sling method even someone as good as you would improve 😎 best of luck in your endeavours
A lot of exercises.. I think they can be done over a week. Do a few each day…
Hey Stephen, I’ve just attempted this workout and it’s taken me a nice hour and a half to complete.. What should rest time between each set look like?