Most important exercises for runners | Full Workout Routine to run faster and prevent injury
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- เผยแพร่เมื่อ 17 ก.พ. 2024
- This workout is perfect for you if you want to strengthen your core and knees, prevent injury and run faster.
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Details for this workout ▼
○ Muscles worked: Full Body (legs & core focus)
○ Time: 35 Min. (Warm-Up and Cool-Down included)
○ Equipment: Two Dumbbells (for reference, I used 2x 5kg)
⏱️ 55 sec on | 10 sec off | 1 round👇
Warm-Up
• Downward Dog Foot Pedal
• Lunge Side Reach to Knee Lift
• Single Leg Standing Weight Pass
⏱️ 30 sec on | 10 sec off | 2 rounds👇
Superset 1
• Single Leg Deadlift with Knee Lift
• Weighted Side Plank with Rotation
Superset 2
• Explosive Step Up
• Dead Bug
Superset 3
• Goblet Squat + Calf Raise
• Elevated Bent Knee Side Plank
Superset 4
• Skater Jumps
• Side Plank Knee to Elbow
⏱️ 30 sec on | 5 sec off | 1 round👇
Single Leg Drop Set
• Bulgarian two Dumbbells
• Bulgarian one Dumbell
• Bulgarian Bodyweight
⏱️ 45 sec on | 10 sec off | 2 rounds👇
Core Finisher
• Runners Crunch
• Mountain Climber
⏱️ 45 sec on | 10 sec off | 2 rounds👇
Cool-Down
• Deep Lunge Hip Circles
• Foot Stretch Knees to Floor
• Shin Stretch
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Disclaimer
Before starting this workout, consult with your healthcare provider, especially if you have pre-existing health conditions. This workout is designed for individuals with a general level of fitness; adjust intensity based on your fitness level. Pay attention to your body's response during the workout; stop immediately if you experience pain, dizziness, or discomfort and consult a healthcare professional. Participation is voluntary and at your own risk; the creator is not liable for any injuries resulting from the exercises. The information in this video is for general educational purposes and not a substitute for professional medical advice; seek guidance from your physician for any health concerns.
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Excellent workout! Thank you. Production high level, like the chill music and no talking. Strength, mobility and flexibility all in one (and I’m sweating). 👏🏼
Perfect! Thank you!
Damn i fall in love with this making-me-super-messy-looking workout! I am a beginner runner and through this workout i really find out my weak muscles and weak points so that i can focus on improving them! Perfect to do it on rest days. Thank you so much for making such a great content!
Ty so much
Guten Morgen und Danke schon mal für das sonnige Workout, freue mich am Abend darauf ... 🤗💙💙
Sehr schön, ich habe mir das Video jetzt schon mal angesehen und bin ja schon fix und alle vom 'Nur Anschauen' 😂 Ich werde es definitiv üben und bin schon gespannt bis zu welcher Minute ich durchhalten werde 😀 Aber toll so ein langes Video, damit kann man sich steigern, Danke, liebe Marie - wie immer perfekt ❤ Du bist für mich die stylische jüngere Hardcore Version der Gabi Fastner mit Anspruch 😊
Saludos desde mexico 🏃♂️🏃♂️🏃♂️
I only just saw the detailed info in the description, that's super helpful! Do you always do that?
Thoroughly enjoyed this one, thank you! I don't even run but loved it x
Schön vielen dank! Exactly what I needed to strengthen my stabilizing muscles. I particularly loved the elbow to knee plank with the upper leg on the couch. My adductors really felt that!
Good morning everybody! I enjoyed this workout so much as I'm currently in my prep for a running race. It's super important for runners to do strength as well and ensure that all joints and ligaments are strengthened for optimal stability and to prevent injury. As always we have a mobility part as a warm-up and cool-down as well. Can't wait for your feedback!!! :) How often are you running and what's your running goal? (just getting into running, prepping for a race, feeling fitter, etc.?)
all the best😊
Beginner in running.... hope this motivates me to start running schedule
Prepping for my first marathon in April and my first 50k trail run in July! This was an absolute killer, Marie, thank you. So hard and sweaty (especially this bulgarian splits sequence!!), but I can already imagine the benefits in the long term.
@@camillejosse im so glad to read that! Especially for trail runs we need to have strong joints! Good job incorporating this workout into your prep. I wish you a great prep and run in July! 🥳🫶
Thank you!@@MarieSteffen Hope your race will go smoothly as well :)
Hey, Marie! Great video. Really sweat it out on the mat today. 😄 I have shin splints and I'm hoping some strength training helps strength them.
But I think i would've appreciated variations for exercises that require the bench 😅
Definitely incorporating strength training I just got injured with Achilles tendinitis. Unfortunately I never do anything but running.
So beginnt man noch viel lieber den schönen Tag! Dankeschön ☀️🙏🏼
Gerne😍🫶
Tolles Workout. Werde ich jetzt in meine Marathonvorbereitung integrieren!❤🎉
Oh wie toll ich wünsche dir ganz viel Erfolg bei der Vorbereitung. 😍Machst du den in Berlin?
top training für die runners unter uns
Das freut mich meine liebe! Wie oft läufst du die Woche?
You only need about 4 or 5 exercises to do twice a week for running.
When do you do this? Is it ok to just do it during my off days?
Yes as long as you have one full rest day❤️
How often per week would you recommend to do this?
2x times is fine. Of course dependent on your goal and other workouts you do☺️
30.20
Es sah so smooth aus bei dir aber der Balanceeffekt + das einseitige machen es echt zusätzlich anspruchsvoll. Motto war "slow is fast" 😅👍🏻🙏🏻💙
Die Balance ist echt eine Herausforderung das stimmt😅🫶
2.40
24.40
How heavy should my dumbbells be?
You see the weights I'm using for reference in the description. But there is never a prescription for weights, as everybody has different strength, goals, body types etc. :)
@@MarieSteffen i dont have weights at the moment i used a heavy bottle haha
29.30