10 Simple Exercises To Improve Your Running
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- เผยแพร่เมื่อ 7 ก.ค. 2024
- Looking for ways to boost your running? Running Channel physio Manni, along with colleague Mo, takes us through the best 10 exercises you can do at home to improve your running and help prevent injury. All you’ll need is a set of Dumbbells and you’re good to go.
↓↓ What training exercises would you like us to do? ↓↓
What’s in this video?
00:00 Intro
00:20: Exercise 1 - Dumbbell Squat
01:22: Exercise 2 - Sumo Squat
02:32: Exercise 3 - Bulgarian Split Squat
04:08: Exercise 4 - Single Leg Heel Raise
06:02: Exercise 5 - Double-Leg Plank With Bent Knee Hip Extention
06:57: Exercise 6 - Single-Leg Plank With Bent Knee Hip Extention
07:26: Exercise 7 - Rotary Stability Plank
09:09: Exercise 8 - Squat Jump
10:19: Exercise 9 - Lunge Jump
10:55: Exercise 10 - Heidens
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What training exercises would you like us to do?
Something that targets the back please
Thanks, Manni and Mo for this video.
I really would like some foot strengthening exercises
Exercise and stretches to cover Glutes and ITB and knees.
I don't think i use my glutes properly when running and i get a sciatica like hip/gute pain and knee ache probably due to tightness.
Anything to help sort that would be epic! :D
Thanks for all the help and tips! :D
Weight training
Mobility work out
I've seen people doing some of these exercises but I've never done them myself. Having Manni explain how they're done properly has now given me the confidence to try them for myself. Thank you. You've inspired me to give it a go.
Really glad to hear that Ian! Let us know how you get on with them 😊
That’s a great, bite sized session. Looking forward to giving it a go and to any future installments. Thanks guys!
This was JUST enough. Great explanation! gonna try this -
Where would we be without the Running Channel? Will look forward to trying the new exercises from this. Other ones I've tried have had positive results. Keep it up 😊
Love the energy here. I watch way to many TH-cam fitness videos probably but this is great and looking forward to now going through some of your other videos. 🙏🏻
These are a great set of exercises to do at home, post run. I love that its quick but comprehensive. I will definitely add this routine in on busy days when I want to do some strength but don't have a lot of time. Thanks!
Stellar work lads, I'll definitely implement these exercises into my weekly plan. I've been suffering from loads of injuries since my late 20's into my now mid 30's and years of football practice as a winger. I'm trying to strengthen my muscles so that I won't be going through these as much as I've been these past years. Cheers from Switzerland fellas and keep up the good work!
These are great! Can’t wait to implement them in between my runs.
Thank you for the video! Manni and Mo were great :)
Bulgarian split squats literally saved my running journey!
Thanks for sharing.
Thank you for explaining in detail what to do. GREAT video.
Glad you enjoyed it Jeffrey 😃 Would you like to see more videos like this?
This is perfect, was looking for something I can do when I am travelling.
It might have been nice for Manny to explain what the exercises were targeting and how that correlates to improving your running form. As a personal request, exercises to address a tight IT band that causes me hip pain/ bursitis.
Great set of exercises, thank you. I also added them to my out-of-town list of exercises I can do in the hotel room or hotel gym!
Great to hear! 😊 Always handy to have some "on the go" exercises in your back pocket
Super helpful! Thank you
Brilliant! Brilliant!
Thank you so much for this
Will have a go of them tonight.
Awesome! Little and often.
That was lovely 👍
This was great thanks 👍
Add 1km to your next run everytime he says Mo! 😂
Ok, let’s do one Mo rep
I’m not ready for a ultra yet😂
Less than 3 minutes in and I’m sure I’ve got an extra 10k 😂
Cant focus on the video now. All im doing is counting how many times he says Mo XD
Dude said it 6 times in the first minute I was about to start counting through the whole video but at this pace, it would take so long
Just started doing!
Lovely session
Great exercises! I will try these
great content 💯
Thank you...🎉
I love it - I found through TH-cam
Nice video!!
Nice informative video. Would you ever think about doing a "work along" exercise video? Keep up the good videos 👍🏃♂️
Thanks for the great suggestion Jimmy! We'll see what we can do 😊
Please yes. Work alongs are so nice in the mix too
that would be fantastic
Yes please!
And it helps with adding views as people watch it everytime
Definitely need to up my game on strength training so this was perfect.. interested to understand what the Heidens is helping develop? Does it help improve muscles that are working for stability? Reminded me of speed skating..!!
Neil, I think stability and fast twitch muscle fibers. It's a plyometric exercise as well.
Very nice training exercise, I do it
just on time thank you sir, amd thank you TH-cam
loved it
Love this channel
Thank you for all your amazing support! Which video is your favourite so far? 😊
@@runningchannel the split squats I like that part the most because you corrected my form and I needed that I would be to far way from the chair when I would squat down
Think the other dudes name is Mo
😂😂😂😂😂😂
I’m still laughing at your comment 😂
Thanks sir
Brilliant
Love these with 10 pound weights for each ankle.❤❤❤❤
This feels great for tennis too!!!
Good to know!
Just the kind of thing I'm after, thanks!
Anything about injury prevention, exercises to improve form etc are great. Maybe also ideas tailored for eg sprints and another for long distances or trail running? Cheers!
Great! Thanks Tom 😊 We'll see what we can do about specific exercises for sprinters and long distance runners. What's your preferred distance?
10km
@@runningchannel any and all please :))
I live in india of utter pradesh village meha her hang pur i love your channel
Im going to start this routine. As a post menopausal woman, a lot of the current evidence points to needing to lift HEAVY weights and try not to do a lot of Zone 2 training. I just don’t know how I’m going to continue long runs by training this way.
I am in my late 50s, I have 3 workouts a week (run or cycle). How often should I do these exercises, once a week?. I am planning to run an alpine 1/2 marathon in the summer in 9 months.
should we do these exercise everyday? if not, how many times we should do per week? Thanks
it took me like 20 min. and I am slightly out of breath (should not have had that last coffee, before doing this). But it felt great. I should def do this more often
sir you r awesome
tks
I just started trying to get back into running. I've avoided it, due to knee, hip and lower back pain from arthritis. I also sit quite a bit over the past 5 years, due to my current job.
This has done nothing but increase the discomfort I feel daily and I noticed it more, the last couple of days I got out to walk/run. I figured finding some exercises to strengthen those muscles used to run, would also help with some of that discomfort I feel day to day.
love from Pak best trainer
great video! Exactly what I was looking for
Hey, what about a Soleus stretch? That's for the great content, but almost no one seems to do Soleus stretches.
Brilliant Vid Thank you!
Need some advice please
Had a back injury many years ago and killed the nerve from my back to my right foot
Am 49 years old male with good fitness level
Manage to complete a run/walk 10k yesterday.
My problem is the left side of my right calf muscle is no longer there only the right side due to dead nerve
This makes it impossible for me to go up on my toes right foot
I can manage it with both feet on the ground but singular “on right leg “ nothing
What can i do please to get around this “ disability”
Loving running and improving all the time
Just struggle abit with this right foot/ calf
The working right side of my calf is normal and taking most of the load the left should be sharing!
Any advice would be amazing please
All nice
Can u just list out the diet for runners which can help them run longer and faster !! Please it may be helpful for us !
Wow 🤩🤩😳 very nice information 👍 sir my target 🎯 is 1600miture runing and my goal is Indian army 🪖💗💗💗 your video is very nice thanks 😌
Bro If we haven't these dumbbell?? So please make a video that doesn't require any equipment and running will improve 🙏.
Question about the bulgarian squat: Mo’s knee passes his toes when he squats on that leg - is that good? When we so a normal squat it is not advised, right?
That's old school.
If it's pain free, rock on!
And see kneesovertoesguy
Ben will change your life!!!
Over time would you recommend 2 sets of 10 reps of each exercise or increase the load and stick to the one set of 10 reps?
See 12:33
What’s the best day to do these in advance before the running day?
Sir which food will take improvement running
Please explain what benefit will these exercises bring to an athlete so we don't just do something without knowing for what good reason
Im 40 and 1-2 strength sessions a week are essential to avoid injury.
Did 2 sets. Haven't been able to walk properly in 4 days
It gets easier we promise! 😁
😂 so did it get easier eventually ?
What are the best exercises for 1600 meter running
I am from India this is a best exasize for improve running
Odd question but what would you record this under on a Garmin? The strength one seems to be aimed at weight lifting would it be HiiT work out?
Probably late response, but you can always add it as a customized workout. Use your watch click "my workout" + Build in Garmin connect + strength training + add title or note (exp. 10 exercises 10 rep for run etc.) Then you can edit the steps, can delete which ever or add or change the step type. ..what I like to do is I click "add round" then it'll automatically will give me choices of how many sets and you can always hold and press the steps and move them in the box...took ages for me to figure this out, Garmin not helpful...so any strength training I do now is being recorded as long as you press "do workout on your watch", ..I have forerunner ..I hope my long explanation is understandable 😂
Hey!! While running my stomach burns at one side how to get rid off
It was a bit unclear how many exercises ,repetition and minutes to do 🤣
Great video guys. Would you do a work out for mobility
10 repetitions. 10 exercises. 10 minutes.
@@joviaathieno475 I was joking 🙃 😂
@@steveh8758 🤣 cool
How often should we make these?
Wouldn't mind having Mo as my running partner. 😊
Mo is perfect
Guys I appreciate the channel and the good message it sends out but get a strength coach to write the programming next time. No need for 3 squatting patterns and no hip dominant movements should be balancing these out. Plyos should come before your strength work also.
3:36 should his knees go past his toes when squatting or does it matter? I always hear how it causes injuries.
Yes as long as heels stay on the ground
@@mattmckee6145 aQ
As per my knowledge , we shouldn’t
Does it matter on the Bulgarian squat whether the knee comes forward over the toes on the front leg?
Anything for the posterior chain?
Mo is "awesome".
Split squats always get me:( I usually have DOMS for days after a few sets of those:(
They can be really tough, but they're a great exercise to accompany your running! What's your favourite exercise?
This excersie increase small variation in height ?
New subscriber here
I have issues with the heel raise. My Achilles doesn't bother me when I run, but when I do that exercise, my Achilles tendon pops. Should I find a different exercise to strengthen my calf's?
Have you spoken to a medical professional? Have you previously injured your Achilles?
@@runningchannel I have talked to a physical therapist about it, but she doesn't think it is serious because it is not hindering me from running or giving me pain. It just surprises me when I stand on my tip toes to reach for something high and my tendon pops. Would the heel raise exercise strengthen it or hurt it, and should I not use the weights? Also, I have not injured my Achilles before.
Sir I got pain after run above 10k how to avoid it
Loved it ! Question? Can this be done after an easy run on the treadmill?
From my experience a squat should always be done bellow parallel. Also calf raises should be done with a straight leg and with the knee bent slightly so you can hit both of the calf muscles. Love the video.
Although below parallel is considered most optimal, not everyone has the range of motion and/or flexibility to reach that level. Improving flexibility and ROM is possible and most definitely should be worked on, but sometimes the construction of the hip socket and/or pelvic position will still prevent deep squatting. Squat as deep as you can while maintaining skeletal integrity!
No doubt, working on flexibility is first and foremost. Thanks for the content.
99999
Do explosive strength exercises help you economical running?
Best food for running to fitness level Bater
Please make video on 1600m in below 5 minutes
New subscriber
Welcome! Glad you are enjoying our videos 😊
Sir how to run 1600 meters on timing
Made my day...made my day
can someone answer? can i use kettlebell instead of dumbbell?
Certainly..You can use a weight which has a good grip and well-balanced weight distribution.
Very good information Thank u sir
Mmmm need to locate some dumbbells. Gumtree here I come.
Is it for post run or for no run days? I think that 10 kilo for 10 reps is insufficient, isn't it? Something like 20 kilo should be better load for 10 reps.
Hello sir 1600 Mater Running New Tips 4:45 Time for Oneprud
This exercises done daily or alternate days
A couple of times a week
I’d also do these exercises bare foot - even in the gym (although maybe socks there)….
That way you’ll get extra benefit of increased strength, balance and stability through feet and ankles….
before running or after......please Answer me.
Preferably on a day when you aren't running 😊