10 Simple Strength Exercises for Running Faster
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- เผยแพร่เมื่อ 17 ธ.ค. 2022
- Strength training can be hard to fit in with a busy life, but for runners its hugely important to prevent injury, improve running form and gain speed! This workout will only take you 10 minutes each week and you can check out the advanced and extended version of this strength and conditioning plan on my website here:
www.philybowden.com/free-trai...
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Timestamps for anyone interested:
WEEK 1
0:23 Push-ups
0:55 Step-ups
1:38 Single Leg Deadlift
2:15 Back Extensions (Supermans)
2:46 Leg Raises
WEEK 2
3:31 Squats
4:03 Walking Lunges
4:33 Glute Bridges
4:52 Single Leg Raises
5:21 Dead Bugs
I'm so bad at doing strength workouts but i'm slowly realising how much not doing them is holding me back.
10 mins is all you need to make a start!
Ive just subscribed, ive watched about 4 of your videos now including the why you started pursuing your dream. I must say i really enjoy your content, and am totally rooting for you in your goal.
Thank you for this video in particular, i am returning from a long term injury and desperatley need these.
Love the grind 💪
very informative and and thorough. great video.
Ah I was hoping you would get the dead-bugs in! Nice work Phily! I will incorporate these into my workouts. xx
Thank you Phily
Thank you Phily for some simple exercises that I can do on days that I'm not running, or trying to run :)
Thanks Phily
Thank you
pretty similar to my routine, highly recommend all of these to anyone!
Awesomeness!! So reassuring to me that my routine is essentially the same!! I also do pallof presses-recommended by my physio who also is a runner (u do need a band for those tho). I reckon my form/economy improved greatly when deadbugs & pallof presses got added to my routine!!
These are all great! I do a load of gym stuff including pallof presses but wanted to put something out to there that needed next to no equipment for people!
Thank you, I always struggle with strength.
Would love this as a follow along!
Same!
Super workout!! How often do you recommend doing this?
Thanks Phily, I HATE strength training!?!?!? But now you have given me no excuse not to. Happy Holidays to you and Daniel!
Do it, see if you can feel the benefits after a couple of months! Thank you, you too!
Nice, this week I did some strength exercises for the first time in a while, my legs hurt the whole week... But I will keep on it. During my last 5k I injured my leg a bit
It’ll get easier when you get used to it I promise! Post run is the best time to do them as well
@@PhilyBowden I do them after an easy run. By the way I would like to see the video of you doing 1 min push ups, not on your knees lol.
Haha! Yeah - the first time I did a leg work out, after not doing for a long time, I couldn't walk for a week! Was very grateful for the grab rails on the disabled toilers at work. I stuck at it though, and am now able to increase the reps and/or weight without getting anywhere near as sore. I'm feeling so much better/stronger for it
I'm really good with strength training, but my calves/achilles are definitely my weak point. Still trying to improve that.
Very nice! Thank you. One question: When to do it? After a easy run?
I’d say after running or on a non-running/cross training day
How often would you do those clusters each week - 2x if you are running 3x a week :)?
Are these to be done once a week or more often?
Signing up for track for the first time
”The foot on the same side as the one holding the dunbell is always gonna stay on ground” . It looks in the video like you’re doing the opposite? 😅
However thanks for great advices, i struggle a lot motivating to strength, this was really good
For some reason this style of squats always gives me the most hideous case of DOMs afterwards (They don't feel at all difficult when I'm doing them. I like doing them but I get a serious leg hangover!!)
Is there a reason, why you did not include any pull movements in the list of exercises?
I do pull exercises at the gym, but wanted to provide something that people can easily do at home without much equipment, tend to need a band or weight for pulls!
Doesn't the single leg deadlift qualify as a pull? At least somewhat?
@@johnm1133 to make it short. The exercise is called dead-lift for a reason. Otherwise it would be called dead-pull ;-)
Holy Cow! You did not step on a speaker for the leg raises???? 😬
So you knoooooow you should be doing your strength work.
Well, no, I didn't. Until I got injured 2 years ago and now I'm taking it very seriously. I didn't even know strength and conditioning was really a thing/was important!
Finally someone loving dead bugs. I was called a psychopath because I love them 😁
Ah they’re the best core exercise by far!!
Are you sure it's called dead-bug and not dead-human..? 😱
dead-human is after you finish
@@TheJhtlag haha what he said
Thanks. You look indeed very fit, i bet the secret is the cat. I just need to get a cat to start doing this training exercices.