Injury Prevention: 20 Min Strengthening Routine for Runners
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- เผยแพร่เมื่อ 13 ก.ย. 2024
- Welcome to "Injury Prevention," a targeted 20-minute bodyweight strength session crafted to fortify your muscles and safeguard against common running injuries. In this routine, we'll focus on exercises that enhance stability, build strength, and address key muscle groups crucial for injury prevention in runners.
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i personally love the talking and lack of terrible EDM typical to TH-cam workouts. Great video, thanks!
Awesome, thank you so much for that. I really appreciate your feedback as it gives me the confidence to keep talking 😂😊
I’m now doing this one along with the stability one, twice a week. I love running on the trails but have fallen a few times. As a 65 year old it’s imperative that I get stronger so I don’t fall and I can carry on running 😁 Thank you Ash for these videos.
Thank you so much. I really appreciate your comment and I hope I’m still running trails at 65 🙌🏻 🙏😊
I like the talking! So many TH-cam workouts have little to no instructions for form and what to check throughout the exercise to make sure you are doing it correctly.
Thank you so much. I really appreciate your comment and feedback🙏😊
I am starting my running journey, I have never been able to do a 5k, but I will. It’s really important to me to prevent injury.
Thanks so much for commenting to let me know. Your mindset is fantastic well done 👍🏻😊
Wow this was a tough one and pls don't apologise for talking too much it's great as we are learning all about the different muscle groups and how they help our running, going to try and follow your advice and do this routine a couple of times a week. Some of the exercises are definately burners! Thanks very much !
It really is a burner this one and yet again its one of those ones that we should be doing more as runners but neglect this type of work! Not you though Tracy, well done!!! thank you for leaving a comment as always 🙏
Thank you yes will certainly try and do this one regularly as well !
@@tracyirwin8681 🙂
Thank you again Ash ❤
Amazing! Glad you enjoyed this. Thank you as always 😊❤️
Great video! I feel like this really targeted my weak areas!
You're so welcome! Many thanks for your comment Caroline 👍🏻😊
I need to start doing this 1x a week I just started running a month ago great video. its good that there is no equipment so I can do it easily at home
Thank you so much. I really appreciate that 🙏😊
enjoyed this session thank you. Sharing with my running colleague
Thank you so much Andrew. I really appreciate that 🙏😊
Thanks for the video Ash!
Glad you enjoyed it Abigail! Thank you so much. I really appreciate your comment 🙏😊
Wish i found these videos before I suffered my first running injury. Will be doing this routine regularly now!
Thanks a lot for that Karly, I really appreciate it 🙏 well done for being here to strengthen your body 😊
i love how calm this is. great work buddy
Thanks a lot for that, I really appreciate it 🙏😊
Thank you Ash
Thanks so much for commenting as always Jose 😀
Thank you so much!! I can’t always make it to the gym with my busy practice schedule so I really appreciate this 😆
You're so welcome Tiffany. Glad you enjoyed it! Thank you too for commenting 🙏😊
I really like the talking and the explaining of what each exercise and muscle group do! I've been doing yoga and running and never realised how interlinked they were and how yoga truly is helping me get stronger for my running and preventing injury! Super helpfull and informative video! And a great workout thank you ❤
Thanks so much for that 🙏 I’m so glad you have been able to notice that from my explanations 😊❤️
This was an excellent workout to help prevent running injuries! Saved it for future use as well!
Thanks so much for that David 🙏😊
On the last exercise.. Thank you!!!!
Glad you enjoyed it! Thank you too for commenting Lily 🙏😊
Thanks ❤
I appreciate that, thanks so much 😊❤️
I’ve been having symptoms of plantar fasciitis for the last month and a half from training for spartans in barefoot shoes. It was really stressing me out. I had never had any sort of injuries or anything before related to running. All the videos on youtube were like stretch it and strengthen you calf, which is partly true, but i had uneven weakness in my glutes and hamstrings. I did this video one time after running for the first time in 3 weeks. woke up this morning practically no pain. Thanks so much man! this is going to be apart of my routine now!
Well done for knowing that your glutes are hamstrings contribute to what’s going on elsewhere in your body. It’s all linked so strengthening glutes is going to help massively. Most of us do have weak glute activation especially Glute Medius because of our sitting habits. So glad this helped you 👍🏻😊
love the video! I’m a basketball player but I enjoy doing and learning about how other athletes train and see if I can apply anything to my training. the glute bridge and hamstring hold were probably the toughest for me. My posterior chain is not the strongest. Also the calf raises and toe walks helped a lot because I’ve suffered from ankle sprains. But I really enjoyed the session overall and definitely plan to do this at least twice a week and check out other videos 🔥
That's awesome! Many many thanks for your detailed comment. I really appreciate it 👍🏻😊
Thanks ash
Thanks too Simon! Glad I could help you with this one 😊
Needed this, I like that you explain what and why are we doing each exercise
Really glad you can see the benefits of doing this type of session Valentina. thanks for leaving a comment again 🙏
I love the talking. The tapping suggestion to make sure the glutes were activated was especially helpful for myself, as having hyper mobility means that most of the time I have to try extra hard to be aware of what muscle is working. Will definitely be checking out your other videos!
Glad it was helpful and you found the tapping technique worked well for you. Thanks so much 🙏😊
Good workout, would actually like to do more reps of each exercise!
Thanks so much for your feedback Carrie 🙏 I try to find a balance for all levels with these😊
Amazing video! Super helpful, especially since I tend to forget how important the work beyond running itself is. Thank you! I also enjoy the talking - distracts us from the (good) pain and we learn something at the same time!
You’re very welcome 🙌🏻 thank you so much for your comment 😊
This was such a great find, Ash! Thanks so much! The last exercise was the HARDEST...I'll be doing it more for sure. Thanks!
You're so welcome Lisa. I appreciate that, thank you so much 🙏😊
first time doing this! had a great sensation.
i’ll be back tomorrow. thanks Ash.
Thanks too! Glad I could help you with this one 😊
Perfect! Just what I was looking for. Thank you. Loved it. 👍
Glad it was helpful and you loved it! Thank you too for commenting 🙏😊
Cheers Ash , saved to my playlist
I appreciate that, thank you so much 🙏😊
I did that session 7 times in the last 48 hours its great i love it
Oh wow! 🙌🏻
Thanks Ash! Just did this for me again and have been incorporating it into marathon training to keep my muscles active and strong. Really appreciate the explanations and dialogue as well!
Thanks to you too David! Glad I could help you with this one again. Well done for keeping your body strong during marathon training 👍🏻 😊
Ash - fab strengthing work out. Thank you. Your output is soooo useful and sooo good. 🤪
Thanks so much Rachel. So glad you enjoy my videos so often 😊
Had another go at this exercise like yo do this one as well as your upper body strengthening exercises at least once a week thank you very much, legs are burning now!
Morning Tracy! Well done for coming back and putting in the hard work, its so valuable! Hope the half-marathon training is going well. Have a good day!
Thanks Ash unfortunately my training has had a bit of a setback due to family circumstances ..hopefully get back to building up the distances again soon !
@@tracyirwin8681 sorry to hear that Tracy, its good you have taken the pressure of your running.
Great video, I also enjoyed the talking! I would include these videos in my daily routine. Thank you so much! Really good content🤎
Awesome! Thank you so much for your positivity in your comment. I appreciate that 🙏😊
One of my favourites Ash. I have completed this routine a few times now.
Fantastic! Thank you so much Joann 🙏😊
Love your talking Ash!! always good to know why & what moves are for👍👍👍
Thank you so much Wendy. I really appreciate that 🙏😊
This has become my go to regular strength routine to stave off knee pain. Thanks Ash!
You're so welcome! I appreciate you following along with me and leaving a comment Andrew, thank you too! Glad this is your go-to strength routine 😀
I've been following you since a month and I do your post run stretches very effective. Today I did this workout after my 10K Time Trial. It was pretty relaxed session as I gave all out effort during run. Appreciate your time and effort in helping the fellow runners. Have a great day. Thank you 👍
That’s so great to hear my videos have helped you. Thanks for letting me know. Hope the time trial went well 👍🏻😊
@@RunBetterwithAsh It's my PR today. 38.33
best workout i've ever seen
Thanks so much for that! Glad I could help you with this one 😊
I like when you explain what every exercise do, thank you so much!
Thank you too, I appreciate you taking time to comment 🙏😊
Just starting my running journey (3 weeks in now) and stumbled across your channel. I absolutely love the style of your videos, Ash! Very informative and helpful for running beginners like me ❤️
Awesome! Thank you so much for that. Welcome to my TH-cam community 😊👋❤️
Thanks for this Ash. I'm 3 years post op spinal fusion surgery and I'm trying to get back into running. I've started couch 2 5k and found that my legs and hips are just too weak so I was happy to find your video so that I can focus on strengthening what I need. I know you have some.post run workout stretches too so I'll check those out. Do you have any stretch routine videos for on rest days in between my running and strengthening? I now have twitchy calf muscles but I'm hoping that means they've been worked after this workout lol
Fantastic for coming here and working on your strength as that is going to really help you get back up to running fitness. Go easy on yourself and try to be patient with your body as it adjusts to your new routine. Well done and keep taking those steps towards your goal 👍🏻 here’s some rest day sessions:
Yoga for Runners to Improve Mobility and Balance on Rest Days
th-cam.com/video/0j7qgVGwmnU/w-d-xo.html
Recharge Your Rest Day with Runners Yoga
th-cam.com/video/YtE385mBESY/w-d-xo.html
Restful Recovery Day Stretch for Achy Body
th-cam.com/video/7LqoqQ0xGas/w-d-xo.html
Amazing! Thank you ill check them out@@RunBetterwithAsh
Amazing! This is so helpful and easy to follow along. I love your style and all the explanations. Definitively adding this to my routine. Keep it up!
Awesome! Thank you so much for your kindness. So glad it was helpful for you. 😊
Another great video, thanks Ash. My daughter and I have been running for several years and only recently started paying attention to stretching and strengthening. Your videos have been our go to for this. Thanks for your clear explanations of not only what to do but also why we are doing it!
Thank you so much Shaun, I appreciate you taking time to comment to let me know you and your daughter enjoy my videos. That’s so cool. I have two girls and hope the run with me too when they are older🙏😊
This is what I needed! Thanks Ash!
Glad this is what you needed Samson, appreciate you commenting again!!
I struggled with this routine (my balance needs a lot of work!), but I feel I benefited from it. Thank you, Ash!
Great work Jaime, it is a challenging routine this. As always, its the challenges that help us grow stronger so well done for doing this session and thanks as always for commenting 🙏
Great video and love how you talk through out it. Doing my first half marathon in a month and my knee isnt feeling great. Think its my IT band. Do you have a specific video or exercise please? 😊
Thanks again Rebecca. Here’s a stretch video that may help: 😊
Post Run IT Band Stretch
th-cam.com/video/ZnbZQxQUvWk/w-d-xo.html
Thank you 😊
Used this as the beginning of my recovery journey. Felt so good and I can't wait to implement this weekly and watch more of your videos!
That’s so great to hear, I’m glad I could help you have a good session😊 thanks for commenting to let me know🙏
This was one of my favorite videos. At first, I had a little cramp in the back of my thigh when exercising lying down. But still, I continued! I really liked it because there was also stability training. Excellent to start the week and after a regenerative run. Thanks, Ash! ✌️
Oh wow, thanks Bel. So glad this is one of your faves 😊 you do lots of strength work, well done 🙌🏻 glad you enjoyed the stability training and like you say, it’s a great start to your week 👍🏻
This video has been incredibly helpful in relieving my glute pain. Thank you for making such an amazing video!
Thank you so much. That’s so kind of you to say 😊
You are amazing.God bless❤
Thank you so much for your kind words Janaky ❤ Thank you for leaving a comment 🙏
Ive shared your page with a couple of people who run.I cant beleive you hav'nt yet got the recognition you deserve.❤
@@janakymahesh3441 thank you so much for your kind words and sharing my videos, that brings in new runners to my channel so I greatly appreciate you doing that 🙂
thank you so much for this video. i've been having issues with my calves and ankles. i really felt the hamstring bridge and the hip flexor exercise :)))
You're so welcome! Thank you too, I appreciate you taking time to comment 🙏 glad this helped your calves and ankles 😊
Thanks for the video ash
You're so welcome as always! I appreciate your comments, thank you so much 🙏😊
loved the workout, trying to get back into running post partum and reallt struggling!
Glad you liked this strength session with me Angela, thanks for commenting 🙏 go easy on yourself mentally and physically as you get back into running. Maybe check out my latest vlog video 😊
Thx so much for this! I sadly have shin splints, would love for some help/advise with those
Here’s a video that may help: 😊
Calf Strain & Shin Splints Exercises Routine Prehab
th-cam.com/video/vnB0TzNNjYM/w-d-xo.html
Thanks for the work Out! 🎉
You're so welcome! Glad you enjoyed this. Thanks too for commenting 😊🙌🏻
I loved this. I'm not used to slow movements like that but it felt really good. My knees and psoas are getting very sore after runs, sure this will help
Thank you Amanda for following along with me and commenting 🙏 glad you enjoyed taking it a bit slower 😊
Thabks so much!
Thank you so much too for Nicole 🙏😊
Amazing video. Thanks Ash. Could really feel my hip.flexorss working.
Happy to help Mary. Thank you so much as always 🙏😊
Thank you. This was very useful❤
Glad you enjoyed it! Thank you too for commenting 🙏😊❤️
Thanks Ash! I love how easy to follow all your videos are and how you always explain why we're doing the exercises we're doing
That’s great to hear 😊 so glad I could help you have a good strength session and you appreciate my explanations, thanks for following along with me and commenting 🙏🙌🏻
perfect, just what I was looking for.. thanks ash
You're so welcome! Thank you too for commenting 👍🏻😊
Thanks Ash! I appreciate the variety of strength workouts that you have so I don’t get bored. It’s helpful for me to notice how much harder the exercises are on my right side. I only manage one strength session a week with a toddler but that’s better than nothing
You're so welcome! Well done for doing this strength session and fitting it in, especially with a toddler!! Thank you for following along with me and commenting 🙏😊
Exactly what I was looking for. IT band issues have plagued me this year.
Brilliant, that’s great to hear Sam. Glad this was just what you was looking for. Have you seen this IT band stretch video I’ve done, this may help… Post Run IT Band Stretch
th-cam.com/video/ZnbZQxQUvWk/w-d-xo.html
Thanks Ash
Thanks to you too Sagar, I'm glad you felt the benefits of this session 😀👍
Thanks Ash! Would love more of these injury prevention videos
Thank you for following along with me and leaving a comment Chloe! Theres lots more of these to come and will be launching a membership streaming service with lots more on there too 👍 Thank you for being part of my TH-cam community 😀
Really good! Thank you.
Glad you liked it Louise. Thank you for following along with me and commenting 🙏😊
Whew! I’m going to feel that tomorrow! Thanks, Ash!
It's a burner this one isn't it Chantel!! Good work as always, doing the hard work to make your body more resilient 🙌👍
OOhhh yessss loved this Ash - struggled to run past 2 weeks so your sessions have kept me sane and focused - loved this cheeky number !!Thanks so much 🏃♀🦾
My pleasure to keep you sane Ali, it’s getting into that season where it becomes a bit hectic doesn’t it!! Glad you loved this one, thank you for leaving a comment as you always do 🙏 have a great weekend 😊
Amazing video my legs feel very refreshed and stronger after this training
Thank you for following along with me and commenting 🙏😊
Thanks so much for this video Ash - I'm struggling with a reoccurring hamstring tendinopathy so these type of videos are perfect for strengthening the hamstrings/glutes. More please 😊
You are so welcome Eileen, that’s an annoying injury to have!! Yes definitely strengthening those hammys will massively help! Lots more to come like this! Thanks for leaving a comment as always 🙏
Hi Ash! I’ve been watching your videos for a while and I’m so grateful you’re adding more strength ones! I loved this workout and have a couple questions about it.
1. Do you recommend doing a warmup or cooldown (either cardio or stretching) before and after a workout like this? Or are they designed to jump right in and do only this video?
2. Most strength training I’ve seen elsewhere has you do more than one circuit of the same exercises. Is there a reason you do just one set of everything? Do you recommend more than one? I know I could pause and double it but I’d like to know how helpful that would be or if you’ve designed the workouts other ways on purpose.
Thanks for everything that you’re doing!
You are so welcome Samantha, so glad I can help you. Thanks for being part of my TH-cam community 🙏 regarding your questions:
1 = If you have time to do both that is amazing, if not I do ease into it. If you only had time for one or the other I would say warmup for these ones.
2 = I only go round once and keep it under 20 minutes so its as easy and accessible for everyone as possible so it fits with everyones life schedule easier. I do plan to do some longer ones on TH-cam and have a membership site in the pipeline with longer detailed pre, post run, yoga for runners and strength videos planned. Hope this helps 😀
Love it all thanks!
Glad you loved it! Thank you so much for commenting 🙏😊
Hi ash just wanted to say thanks again!!! just pb in my half marathon and my injuries are under bay been doing Ur exercises 2 times a week plus Ur other videos hope Ur running going well and thank u buddy 👍
Oh that’s amazing 😊👍🏻 so glad I could help you PB in your half, well done 🙌🏻 put in the work and you get the rewards 🙏
Thanks Ash, this was brilliant! I’m going to keep this up a few times a week to try and keep the niggles at bay and stay strong. I definitely notice my posture go when I am fatigued so these exercises will really help. Thanks so much!! Nicola from London
Hey Nicola, it’s great to see you again in the comments, thank you! Glad you enjoyed this session, it is definitely one to keep doing to gain strength and make our body more resilient. Happy to be some ‘Up North’ to your day again 😊
Thank you, I will practice over and over again
So great to see you in the comments as always Grace 🙌🏻😊
Thank you again forva great video, I use your stretching a lot, and I am now starting to use the strength . Do you have longer ones😊
You're so welcome! Many thanks for your comment Kim 👍🏻 I have longer, 28 minutes strength it’s in the strength playlist 😊
I will definitely be taking advantage of this later in the week!! Thank you for the video. I love your warm ups too! Quick and effective!
You're so welcome Laurelee, so glad I can help you warmup properly too! Thanks for leaving a comment 🙏
Thanks Ash another great strengthening video, amazing the results in such a short time
My pleasure! Well done for doing this strength work Wendy, it really does pay off doesn’t it 🙌🏻😊
Great workout .. I will have a trail this Saturday and will rest and do recovery.. thanks man ❤
Amazing, thanks Dylan! That’s so good to hear you thought this was a great workout 🙏😊❤️
just did this - great workout for runners thanks
You're so welcome Andrew, glad you enjoyed this workout! Thank you for following along and leaving a comment!
Thanks for the class mate. Happy Sunday 🔥🔥🔥🔥
No problem mate 👍you’re on fire with your consistency, well done 🙌🏻🙌🏻😊
Thank you for this video (and your channel)! Very helpful for a beginner runner :)
You're so welcome Sarah, I’m glad you enjoy my videos 😊 thanks for commenting 🙏
That was one of first sets I've seen on your channel, and i love it, but i couldn't find it, and today finally 😅
So good to see you following along with me as always. Thanks for commenting 😊these are under ‘strength sessions’ playlist 🙌🏻
More like this please! It was great 👍
Thank you Elaina, I appreciate that 👍🏻😊
Thank you. This felt really good on the hips. Definitely adding this in to the week (2x)
I have to get my flexibility better on the SL hinge or deadlift as my hips want to rotate to get leg higher. So ai just don’t go as far as I think keeping hips square is better than kicking back higher.
Absolutely, focus on form over everything and then can increase range as you get better at the movement as a whole. Glad I could help you as always Paul 👍🏻😊
Thanks Ash. Just what I was looking for.
Perfect! So glad I could help you as always Virginia 😊 thanks for commenting to let me know you was here with me 🙌🏻
Thanks Ash ❤
Just shared a video actually earlier to a run buddy!
Thank you so much for that. I appreciate your comment and shares John🙏😊❤️
This was just what I was looking for, thanks!
Glad I could help Chantelle, thank you for following along and leaving a comment!
I think this is my favourite one yet! I will have a look if you have posted any longer strength sessions, but if not PLEASE consider a couple full-body longer sessions. Question: If I only feel the burn in my ankles and knees, does that mean my form was off?
Good question, answer isn’t a straight one. it could be form yes, but then again it could also be that you have weakness in that area that’s why they are burning more. If you have a mirror that helps to see your form. Also there is a difference between burning because your working the muscles properly and burning because you’re overworking them, see if you can feel the thighs and bum muscles activating and then will give an indication 👍🏻
❤ thanks Ash! This was an awesome session
Glad you enjoyed this one 😊 well done for putting in the strength work 👍🏻 thanks for commenting as always 🙌🏻
Thanks Ash, would love some longer strengthening sessions (say 30-40min) including more strength/stretch of the feet. My weak point seems to be the feet, top of my foot swells a bit and I get pain on the top of the foot where the foot joins the leg. Any tips on that much appreciated.
No problem Deborah, so glad I could help you have a good strength session, well done for doing that work 😊 with regards to your feet, have you checked how tightly you lace up your running shoes? You could effectively be strangling your foot if they are too tight and causing pain. You should be able to get your finger just down the midfoot where the laces are to the bottom of the laces. If they are so tight you can’t get your finger in try loosening them. Also make sure you are at least a half size up than your normal shoe size 👍🏻
I have longer videos coming up on my upcoming membership platform. The longer ones aren’t always that popular which is odd so I have put them into different series and mini-courses on my own streaming site that launches in March.
I appreciate you commenting, thank you 🙏
@@RunBetterwithAsh Could be the shoe size. I'm a size 5 and running with size 4.5. I went lower as I do a lot of steep hills and found my big toes was getting a hammering when going fast downhills, splitting both big toe nails down the middle. I thought I'd try a smaller size thinking it would hold the big toe still, but perhaps its doing more harm than good. I used to run in size 6. I'll pull my old shoes out and try them for a couple of weeks, see if the issue goes. Very much looking forward to your streaming site. 🙂 Cheers
At 3KM mark i get a stabbing pain on my right calf. Im going to do this hopefully it will help. thank you for putting this video together. have a sub mate :)
Amazing, I’m glad you enjoyed this stretch with me and subscribed 😊 thank you for commenting and subbing 🙏 you will help your calves strengthen with this for sure, well done!
@@RunBetterwithAsh thank you again. And please don’t apologize for talking during the workout. I like how you explain what I’m doing and why. Excellent work. ☺️
Great exercise 💪 Thank you Ash!
You're so welcome! 😊 happy I could help you strengthen your body, well done! thank you too for commenting 🙌🏻
Recommend by homie now i be watching + training everyday
Thanks man👍👌
A big thank you to you too for stretching with me and posting a comment! 🙏👍
Really good routine. Thank you
Well done for doing this strength session Joann 🙌🏻 this is the type of session that prevents injuries by strengthening your body 👍🏻😊
Wow great workout 💪🏼 thanks, Ash 😊
Hey Nelly! Hope you are doing well in Beijing! Thank you for doing this challenging workout with me and leaving a comment as you always do 🙏
Great video!
Thank you, glad you enjoyed this session with me 😊🙌🏻
This is great but found it quite easy. Should I repeat in reps as I build up muscle. I’m currently training for a marathon. Thanks 🙌
Yes, absolutely. I’m trying to find the right balance on the strength sessions as I know lots of runners don’t do strength work so I don’t want to brutalise them and then they never return to strength training again 😂
Thank you! 🔥🏃♀️
You're so welcome! I appreciate your comments as always, thank you so much 🙏😊