I really like that you added calf raises into this routine. They are often overlooked but really help prevent and/or treat all sorts of injuries in your lower legs. Especially achilles tendonitis/tendinopathy which can be quite nasty and take you out of running for weeks or months without heel drops/calf raises.
Hey again, currently suffering knee pain so im cringing at the 1 legged stuff! PS you are reaching us here in the UK, i reckon your channel will boom over the next 6 months!
One note with squats, the whole knees behind toes thing is a bit of a myth - ultimately causes back issues if you take it too strictly, especially if adding weight. Your form in the video is totally fine, just ensure knees travel naturally, without caving in (vagus) or inducing instability at the foot. Great video as always Ben, can’t wait to see what you put out next
Thanks! Yeah, I should've mentioned the knee valgus issue. I actually had some front view footage of the squat that I could've used to demonstrate, but I didn't throw it in there.
Hey, I'm a runner myself and wanted to say that I find your videos engaging and interesting. It really seems like your subscriber count isn't up to par with the quality of your videos. Quick question: Would you warn against basic weight room work in lieu of this? I go 3 days a week, 2 leg days with basic squats, deadlifts and weighted bridges, and an arm day with bench etc.
It's definitely better than nothing - anything that strengthens any muscles used in running is fine, but I just prefer to make most exercises as functional as possible. I would say that bench and many other typical arm exercises are not very functional to running. Depends on what your goals are though. If the goal is simply to be as fast as possible, and more specific and specialized routine would probably be better.
Ben, I Cannot seem to find your height & weight stats? Is this something you share or none of our business? Until this video I could not tell how lean of a machine you really are.
I'm sure you have more on your mind than me. You did tell me you vary 140-145 but no height was mentioned. I'm 5'8 210lbs 7:45Mile , Jan 1st 183lbs 7:00mile , now 170lbs 6:40mile. On my way to ideal runner weight of ....145lbs with a goal of 5:40mile....hmmm maybe i need to be 130ish. Sure would like to see more dudes like you crossover to ultra trail running :) Thanks again for your time & very helpful info.
Ideal body weight is different for everyone, and it's definitely possible to be too light, so just be careful and very gradual while losing weight. Trail running or ultras or the combination has never interested me. Even the marathon is a little bit longer than I'd like it to be, but I just have to deal with it since it's such a standardized and competitive distance. I don't like that fueling during a race has to be a thing.
To lose weight I only removed Coke X2 Per day, Monster Energy Drink 1 per day, Snickers 2X per day & no more corn chips. ~ 1000 Junk Calories per Day. Still Eating Great but no more junk food on days off or at work. Ultra running To each is own :) I hate the track but realized I need it & people like you who share what they know. Thanks again
Hey man, for the past 2 months my right ankle has been constantly delaying my training. It doesn't hurt much during my runs, except for the longer runs occasionally, but after my runs, it is hard to even walk on. I don't know if there are any so called "ankle strength exercises" I can do to help that, but if you have any advice, that would be greatly appreciated. Thanks!
Doing all of the stuff in this video barefoot helps with ankle strengthening to some extent, but I find the 4-way reach, calf raises, and 1-leg med ball tosses to have the greatest effect. Another good thing to do is to get a theraband, wrap it around the top part of your foot, and push/pull your foot in different directions with the resistance. Wrap the other end of the band around anything heavy to do the side resistance movements.
Hi Ben just wondering what weight is the dynamax med ball you use for trunk tosses against the wall and what weight is the smaller med ball for the single leg balance?
As I said in the video, I actually this particular session that I recorded was after a long run. I don't think it matters too much either way as long as you stay in a routine. It might just be up to personal preference.
is it possible to get to an advanced level of running without getting too skinny?, I'm currently 6'2 200 lbs and am trying to get down to 185 lbs but wouldn't want get lighter than that
That depends on what your definition of advanced running is. In my opinion, that might be possible, but highly unlikely. There's a reason that you don't see bulky guys and gals at the front of distance races.
yeah i mean i've been told i have a talent for running so ive decided to see just how good i can get at it, i was wondering if you knew how i would go about figuring out what my race weight is?
For a full warmup for tough workouts, I usually start with some mobility drills (video on my channel on them), followed by 2-3 miles easy running, followed by some form drills (seen @ 11:20 in my first video ever on this channel), and 2 100m buildups. To warmup for just a normal run or long run, then the mobility drills are usually enough. After any kind of training session, I do a basic stretch routine to cover quads, hamstrings, groin, piriformis, hip flexors, and calves. Hopefully I can get a video out for all of that sometime.
It is old theory to keep your knees behind your toes in squats and lunges. With squats, going as low as you can with your core engaged is good. Keep your heels on the ground, but you can let your knees go forward. In fact, that's the purpose of lifting shoes. With lunges, your knee can travel forward as well. The main point of focus should be to stay as upright as possible and keep your core tight. Anything done with an unengaged core with likely result in injury of time and with yield fewer gains in power, performance, and biomechanics. It isn't a bad thing to only go down to where your thighs are parallel to the ground, but you will not gain the functional stability where you are least stable in a squat (at the bottom). I do recommend working with a good coach on strength training so you can be provided feedback. Good luck all.
Hey Ben would it be smart to wait until I heal from my overuse injury ( Patella tendinitis) before I do these exercises or is it alright to start them while my knee still hurts a bit.
Hey I actually had this same injury, doing these types of exercises actually helped me recover faster. However don't start running again for about 2-3 more weeks. Good luck on recovery, I know the pain!
I think it would be a good idea to start some exercises after a brief recovery period. As long as it's just a little discomfort, but not pain, you should be good to go with the strengthening before returning to running. An injury occurs because of a weakness, so the best thing to do is to strengthen it.
Nathan M hey it’s been about 1 week since I stopped running. That day I was limping while walking now I just have mild pain when I go up stairs. 2 question would I be able to start slowly running a few miles a every other day or should I wait until completely no pain while walking. 2nd should I keep icing my knee. I’ve been doing it 3 times a day now for a week, should I stop and let blood get to it? Thanks everyone in advance
I don’t normally comment on strength videos like this but this was really good, everything you said was super accurate
Real solid advice, delivered without the bs. This channel deserves to grow.
I saw your letsrun post about sub 2:19 marathon and Olympic qualifying. Good luck!
Thanks!
@@benbarrows7629 so how did it go lol
Congratulations from Portugal.
Keep your excellent and hard work and good luck for your next races.
Definitley will try it out, I only run and do form drills but never tried out strength training like you show
I really like that you added calf raises into this routine. They are often overlooked but really help prevent and/or treat all sorts of injuries in your lower legs. Especially achilles tendonitis/tendinopathy which can be quite nasty and take you out of running for weeks or months without heel drops/calf raises.
Fantastic! Really detailed, I shall give some of those a go!
This dude's got Metroid Prime music in the background
This is a really good topic and video. Great stuff, Ben. And yet another reminder that I need to be more consistent in doing these exercises! Thanks.
Thank you! I will definitely use these strength training routines!
That’s a great point about doing them after the hard workouts. Always wondered when I should. Thanks!
Excellent Video, and awesome work in Houston!
New subscriber here! Really enjoying the advice from such a talented runner. Definitely motivated me to get more stability work into my week
Welcome, glad you're finding some value here!
Congrats on 3k subscribers! I’ll be executing this workout this weekend. Those side plank lateral raises are hard!
Hey again, currently suffering knee pain so im cringing at the 1 legged stuff! PS you are reaching us here in the UK, i reckon your channel will boom over the next 6 months!
I have never seen shoulder taps before. I'll be sure to try them out today!
Thank you so much 😍
One note with squats, the whole knees behind toes thing is a bit of a myth - ultimately causes back issues if you take it too strictly, especially if adding weight. Your form in the video is totally fine, just ensure knees travel naturally, without caving in (vagus) or inducing instability at the foot.
Great video as always Ben, can’t wait to see what you put out next
Thanks! Yeah, I should've mentioned the knee valgus issue. I actually had some front view footage of the squat that I could've used to demonstrate, but I didn't throw it in there.
Thank you for this !
Excellent !!!! Thanks, Ben
Thanks ben big bro♥️
thought there was a band on your leg for a sec in the thumbnail lol
Alex Stolz same Lol
Great video mate
Ben! I miss your videos!! ;(
Come back please!!!
great content, thanks!
I think saw you at the pit state indoor meet today
Yup, I was there!
Great vedio again
This is awesome thanks! Is there any alternatives for the med ball ones?
that is the coolest facility where is that?
Hey, I'm a runner myself and wanted to say that I find your videos engaging and interesting. It really seems like your subscriber count isn't up to par with the quality of your videos.
Quick question: Would you warn against basic weight room work in lieu of this? I go 3 days a week, 2 leg days with basic squats, deadlifts and weighted bridges, and an arm day with bench etc.
It's definitely better than nothing - anything that strengthens any muscles used in running is fine, but I just prefer to make most exercises as functional as possible. I would say that bench and many other typical arm exercises are not very functional to running. Depends on what your goals are though. If the goal is simply to be as fast as possible, and more specific and specialized routine would probably be better.
Week of work out leasent
Ben, I Cannot seem to find your height & weight stats? Is this something you share or none of our business? Until this video I could not tell how lean of a machine you really are.
WAY TO GO I already told you in another comment, 6’2” and 140-145 lbs.
I'm sure you have more on your mind than me. You did tell me you vary 140-145 but no height was mentioned. I'm 5'8 210lbs 7:45Mile , Jan 1st 183lbs 7:00mile , now 170lbs 6:40mile. On my way to ideal runner weight of ....145lbs with a goal of 5:40mile....hmmm maybe i need to be 130ish.
Sure would like to see more dudes like you crossover to ultra trail running :)
Thanks again for your time & very helpful info.
Ideal body weight is different for everyone, and it's definitely possible to be too light, so just be careful and very gradual while losing weight.
Trail running or ultras or the combination has never interested me. Even the marathon is a little bit longer than I'd like it to be, but I just have to deal with it since it's such a standardized and competitive distance. I don't like that fueling during a race has to be a thing.
To lose weight I only removed Coke X2 Per day, Monster Energy Drink 1 per day, Snickers 2X per day & no more corn chips. ~ 1000 Junk Calories per Day. Still Eating Great but no more junk food on days off or at work.
Ultra running To each is own :) I hate the track but realized I need it & people like you who share what they know. Thanks again
Hey man, for the past 2 months my right ankle has been constantly delaying my training. It doesn't hurt much during my runs, except for the longer runs occasionally, but after my runs, it is hard to even walk on. I don't know if there are any so called "ankle strength exercises" I can do to help that, but if you have any advice, that would be greatly appreciated. Thanks!
Doing all of the stuff in this video barefoot helps with ankle strengthening to some extent, but I find the 4-way reach, calf raises, and 1-leg med ball tosses to have the greatest effect. Another good thing to do is to get a theraband, wrap it around the top part of your foot, and push/pull your foot in different directions with the resistance. Wrap the other end of the band around anything heavy to do the side resistance movements.
Ben Barrows Thanks for the advice!
Any chance you can do a Google doc of this workout like you did for the Myrtl routine?
Done, check the description and let me know if it works.
Hi Ben just wondering what weight is the dynamax med ball you use for trunk tosses against the wall and what weight is the smaller med ball for the single leg balance?
Pretty sure I was just using a 10 lb ball for the tosses and 8 lbs for the balancing
Cheers Ben i love the videos great for the running you're doing great work
upload another video!
also, how much would it matter if you did these on a day where you did an easy/long run.
As I said in the video, I actually this particular session that I recorded was after a long run. I don't think it matters too much either way as long as you stay in a routine. It might just be up to personal preference.
Where is this track is it in Missouri
Pittsburg, KS
Ben Barrows thanks
is it possible to get to an advanced level of running without getting too skinny?, I'm currently 6'2 200 lbs and am trying to get down to 185 lbs but wouldn't want get lighter than that
That depends on what your definition of advanced running is. In my opinion, that might be possible, but highly unlikely. There's a reason that you don't see bulky guys and gals at the front of distance races.
yeah i mean i've been told i have a talent for running so ive decided to see just how good i can get at it, i was wondering if you knew how i would go about figuring out what my race weight is?
Nah sorry, I don't know of a way to figure out a race weight other than trial and error.
What's your pre/post workout stretch routine?
For a full warmup for tough workouts, I usually start with some mobility drills (video on my channel on them), followed by 2-3 miles easy running, followed by some form drills (seen @ 11:20 in my first video ever on this channel), and 2 100m buildups. To warmup for just a normal run or long run, then the mobility drills are usually enough. After any kind of training session, I do a basic stretch routine to cover quads, hamstrings, groin, piriformis, hip flexors, and calves. Hopefully I can get a video out for all of that sometime.
Ben, I always have a doubt about strength exercises. Should I stretch after I do a strength routine?
Yup, I always stretch after any session.
It is old theory to keep your knees behind your toes in squats and lunges. With squats, going as low as you can with your core engaged is good. Keep your heels on the ground, but you can let your knees go forward. In fact, that's the purpose of lifting shoes. With lunges, your knee can travel forward as well. The main point of focus should be to stay as upright as possible and keep your core tight. Anything done with an unengaged core with likely result in injury of time and with yield fewer gains in power, performance, and biomechanics. It isn't a bad thing to only go down to where your thighs are parallel to the ground, but you will not gain the functional stability where you are least stable in a squat (at the bottom). I do recommend working with a good coach on strength training so you can be provided feedback. Good luck all.
Thanks for the tips!
Hey Ben would it be smart to wait until I heal from my overuse injury ( Patella tendinitis) before I do these exercises or is it alright to start them while my knee still hurts a bit.
ItalianRage wait, overuse comes from using it. So don't use it
Hey I actually had this same injury, doing these types of exercises actually helped me recover faster. However don't start running again for about 2-3 more weeks. Good luck on recovery, I know the pain!
I think it would be a good idea to start some exercises after a brief recovery period. As long as it's just a little discomfort, but not pain, you should be good to go with the strengthening before returning to running. An injury occurs because of a weakness, so the best thing to do is to strengthen it.
Listen to Ben, not me lol
Nathan M hey it’s been about 1 week since I stopped running. That day I was limping while walking now I just have mild pain when I go up stairs. 2 question would I be able to start slowly running a few miles a every other day or should I wait until completely no pain while walking. 2nd should I keep icing my knee. I’ve been doing it 3 times a day now for a week, should I stop and let blood get to it? Thanks everyone in advance
What is your best time for solving a 3x3
Something like 47 seconds or so, not too fast
I've seen that 3x3 in the background so I figured you are into cubing, what model cube is that?
I've got no idea lol, I'm really not that intense with cubing.
Moar videos, please thx!