5 Exercises to Run FASTER & LONGER - Strength Training for Runners
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- เผยแพร่เมื่อ 26 ก.ย. 2024
- Strength Training Exercises are essential for Runners of all level. If you are training for your first 5k or are a seasoned marathon and ultra marathon runners. In this videos, I cover the 5 most important strength exercises for runners. These 5 strengthening exercises can be done in a 20 minutes workout, and will help you run faster and run longer.
Curious about the gear I use and recommend: check out this link
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As aspect of marathon training that is often overlooked is strengthening workout. A lot of runners think that running is all you need to do to run further, run longer and run faster. And although running is an integral part of your training plan, incorporating strength training workout should not be neglected.
You will want to work on your quads, calves, glutes, and core. The 5 strength exercises I propose cover these - but it's far from an exhaustive list. These exercises have helped me prevent running injuries, but you could always do more. I propose a minimum of 2 sessions of 25 minutes every week as part of your ultra marathon training program.
As mentioned in the video - I've created a list with all the gear I personally use when racing. You can have a look here, or below are the individual links
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As always - Thanks for watching and remember -
Work Hard!
Believe in yourself!
Push your limits!
Simon
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I've kept the session very short and simple deliberately so that you can incorporate easily. This hits all the 'essentials' , and it's more important to hit all of those regularly rather than longer sessions which you never have time for. Let me know if you have interest in a more exhaustive session - I was thinking of filming with a PT friend to discuss form and all.
I would love a follow along session with timers! Would be awesome! Thanks alot!
Engage your core, whatever the f**k that means 😂💀
Ok I'm not the only one 😂
It seems to be important - they always say it!
dying 😂
OMG - I’m not the only one! 😂 whatever the “f” that means 😂
Thank you for another very useful video! Thank you so much for narrowing it down. I need to start small and work from there so I don’t get overwhelmed, say f@%& it, and give up. Incorporating strength training consistently into my routine is my goal now😀
100%!!!
Thanks for another video Simon! I have been watching all of them!
I like to use kettelbell in my workout sessions, because the center of mass is decentralized and this makes us lose balance, when we struggle to stay upright we strengthen our whole body and work on our balance, which is great for trails.
Curious to know - do you see any advantage of using a kettlebell instead of single dumbbell? Sometimes I use 2, sometimes I use 1 - but I've never even contemplated using a kettlebell
The single dumbbell does work your balance, but I get the feeling that the kettelbell activates more muscles. And, like you said, it is nice to vary, somtimes I use dumbbells too.
@@arthurvandergeest9995 Thanks - I'll give it a try!
I think highlighting the importance of doing exercises that engage stabilisation muscles as much as the big muscles groups is so important for runners. Great vid mate!
100%. And I do more sometimes on that. Might do a follow on some day.
Single leg RDLs are really good for stabilization and are decently challenging without weights, so super simple in terms of no equipment, or you can hold just about anything. Slow and controlled is key!
Really good for stabilization and balance that's for sure!
I have recently started to do running-specific workouts for strengthening my legs. It gives me a lot of confidence for protecting my knees and for running downhill. Thx for your nice workout summary! 😊
I think it helps me a bunch with that!
Great exercise tips! I should do a LOT more of these exercises.
Let's be honest - we all should...
I have found bent leg calf raises very beneficial for the soleus muscle in the calf
Oh yeah interesting! We have a PT friend that gave me a lot of variants for that, including this.
Thank you for your video! I’m definitly making use of it🙏🤗🏃🏻♀️🌟
I think for me the hardest is to actually do them. Going for a run? Sure! That’s fun! Strength session? Huh…maybe tomorrow?
Good stuff Simon! I add Spanish squats to my routine. It's a real quad burner, great for those long climbs.
Thanks for sharing! I'll give it a try next time I'm at the gym :)
This is super useful and awesome. Twice a week of same exercises? also do you do any upper body too?
I don’t do upper body but that’s me being lazy. I don’t think it would help much for running but it’d be a good thing fitness-wise. As for doing the same exercise, yes, but in general I suggest trying slight variants. But keeping in mind hitting the same muscle groups. You can also do like 1 session is core, and 1 session is those leg stuff
I do Lunges, Squats, and a plank routine, I also use a Mobo board for foot mobility and stability work.
That's a really good idea with the mobo board
Awesome video. Thanks for this
Sure thing!
I really saw the difference with both injury reduction AND recovery time too once the gyms reopened after Covid and I started back into regular Body Pump classes again... it was quite remarkable actually!! Not to mention yoga too with all those barefoot balancing exercises!! The science clearly shows that for runners, body weight strength training is not enough to help develop running speed and endurance, that we should really be doing much heavier loads AND increasing those loads over time too. Brodie Sharpe delves into the evidence for this on his Run Smarter podcast if you're interested!
Yes for sure. I felt so silly filming those without weight tbh. Particularly the calves raises.
With not so strong tendons, my body tends to give up shortly after consistency or nutrition fails. Then I get another set of exercises from my physio. Right now it's rhomboid rotation, calf raises, step ups with knee lift, Bulgarian squats, single leg deadlift, plank, dead bug, crunches, Russian twist, bird dog, side plank with leg raises, monster walk, clamshells, bridges and push-ups. Strength and conditioning is essential to not hurt.
Sorry to hear that your body does that - but you're so right! (ps: I had to google 'monster walk' and realize I've been doing that without knowing the name...kind of a cool name!)
I have 1 90min overall strength session! And my favourite is pistol squats on top of a little bench and some cushioning! I do 20 reps x2 on both legs.
That's a tough one!
@@runningwithsimon yeah! And very effective. I have a lot of steep downs my legs gotta absorb haha
I don't do any kind of strength training, but I have a very physical job. Which involves lots of bending and lifting. So I'm not technically training but I'm still doing certain things while at work.
Makes sense to me!
Best socks and shoes combo ever! Affilitate links for those?
Here's a list (the shoes are the asics, the socks...seems like it was a gift so I don't know :( but those BONANGEL ones are absolutely rad!)
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@@runningwithsimon Perfect, thank you!
700 views in 10 hours ?!? Nice work ! Like the vid also ! And pooper moved again ! Haha
Thanks! Not the highest performing video, but I’m mostly glad to know 1-2k people will benefit from it.
I do my strength twice a week - non running days - in the gym. But I add a 30 min uphill interval on treadmill 15% to 18% before the workout, I actually end up running 😅!
I hope its a good idea lol
Solid workouts yes
I tend to get pain in my knees with forward lunges especially if I add weights. The reverse lunge feels lot more comfortable - does this have the same effect as a forward lunge?
Don’t know sorry. Also don’t know why the pain would be with one and not the other. I do both without thinking much more about it than trying to switch it up. Sorry I know this isn’t the most helpful answer…
I’m injured now so that’s all I’m doing I had an accident at work and not a car accident but just hurt myself at work and kept running on it and I did a 50 K and I caused some serious damage so so now I have rest time and and so that’s it that’s all I’m doing I’m doing I can do the elliptical right now and I can do strength some strength training, lower body, not lower body I mean I could do like above upper body so I’m mixing a little bit in where I can right now I’m just doing what I can great videobut afterwards that’s what I’m gonna try to get into about two days a week I got a gym free gym right at work and I’m gonna try to get into doing stuff with a kettle ball and stuff for a good couple times a week
I hope you get better soon!
Will doing strength training on your rest days impact your bodies ability to repair the damage from the runs? Strength training has really helped me, but I struggle to fit it in. I’d been thinking about cannabalizing my rest days by adding strength training but was worried that my body wouldn’t have the rest it needed.
I do that some times. It's hard to find time otherwise. I don't know what science would say about this - but common sense would say it's better to do that than skipping strength sessions altogether.
How do you avoid side stitch while running
That's something I haven't experienced in the past 10 years at least. Funny enough, it's very common but not a very well understood phenomena. The common things they say to be careful are food or drink before exercising, not warming up, being early in fitness journey, dehydration.
Any advise for those of us wanting to peel off our skin while exercising. I think it might hurt, but no pain no gain! 😂
My advise is that it's actually much easier to do it BEFORE you start exercising, otherwise it's all slippery from the sweat.
Please, turn the music down in your next video.
Will do thanks for the tip.
Bro you talk too much! keep things short
thanks for the feedback bro