squats 10-15 rep-2 -3 set (back) lunges 10 rep/each side 2-3 set (back) bridge 10s -30s 3 rep birdge walk 3 rep single leg rdl 5 rep/ each side side lunge+knee drive 10 rep each side burpees 5-10 rep calf walks and heel walks 1 circle pogos (3) 10 rep squat jump and split jump 10 rep 1-3 three sets
Just recently found your videos and have really been enjoying them. Love knowing what the real pros do and you do a good job of explaining everything very simply and easy to digest. Well done, and thanks.
Great content, fantastic routine that I'm gonna use before easy runs as a primer and I'm returning from an IT band issue this week (haven't run for a month, but been focusing on strength similar to this) so I'll use it as a primer before my runs, in combination with the drills you did in a video a while back. It would be great to have a follow along video where you do the amount of reps in the video? Other YTers have similar content, which is pretty popular! Keep it up and thanks again!
I'm suffering from the IT band issue for a few weeks now (sharp pain on the outside of the knee on my left leg). Do you have any specific strength training specifically tailored for the IT band? I've done couple of those by checking videos here on TH-cam, but I do get the pain every time I go on a run. It usually happens mid-to-late in the run, but normally goes away after I end my session. I do feel it tho when doing mostly lateral movements.
@@WildlikeDestination I had a severe bout of it 2 years ago thankfully this time it's not too bad. Check out James Dunne and also E3 rehab for some great videos. Mostly focus on glute medius strengthening exercises (hip hitches, lateral band walks, etc) and also single leg stability I would say - That seems to have worked well for me. Also go easy on the running or even take a few weeks off and switch it up for elliptical/walking etc, whatever doesn't cause pain. That was my physio's advice, but he also did some electrotherapy treatment for the tight quads/TFL which is also well worth looking into. Hope that helps and get well soon!
@@finn_english Thanks for your reply! I actually found the E3 Rehab video on this a few days ago, and started implementing the exercises. I did something previously as well, but not really in a measure that I could actually call it a strength training. I'm definitely going to pay more attention both to strengthening and stability. The thing is that I started a running plan two-three weeks ago and I would really love to keep up with that, but if I risk damaging something on the way, then it's natural to give it a break. Thanks once again! :)
@@WildlikeDestination Fantastic, sounds like you've got it under control then! I think my overuse issue started because I stuck too rigidly to my training plan (Ben Parkes beginner marathon plan) and I was a bit obsessed with sticking to "marathon pace" and consequently was probably running invervals and long runs faster than I should have been. The biggest setback is an injury so even taking a few days/week off to recover fully is well worth it to deload and avoid making things worse. It's obviously quite different for pros but they have access to world class physios! Good luck with it all and keep strong!
All these exercises seem fairly easy for me (bar maybe the calf stuff atm). I assume you also do weight routines, or would you usually add weights to these? Also the squat doesn't go very low at all, is that a mobility thing or intentional?
Half a gym session like this would help activation pre run, but later in the day you could do more sets and if you do it the day before a tougher session you might find the legs feel good if you only do half the session, ie 5 squats, 5 lunges etc.. this helps prime
love ur channel mate...question... ive noticed that you seem to be quite muscular naturally compared to a lot of runners at ur pace. im about 80kg, 5'11 and pretty ripped and trying to get sub 38 mins for 10km but i feel like the muscle mass is the barrier thats stopping me getting down to my goal and that i would need to lose more weight potentially... i guess what im saying is it the sheer number of miles or the limiting of calories that i should focus on more and was wondering if u have the same issues at all or whether actually carrying a ittle muscle actually isnt bad at all and i just need to train harder!!! cheers!
Well not the person your asking for but I think i can help answer that question, and I will say you are on bigger weight for runners but tbh not really tho. I mean you can cut weight that's easy way or increasing mileage like would depend on how much you're running a week is the better option naturally lose weight through accumulation of more miles. Also scullion I don't believe is that heavy it's cos he's lean it gives the illusion he is bigger than he is
Train more specifically for running but keep some strength if you go gym is my advice it's good to be strong means more power but having more mass means more oxygen needed for muscles so losing weight is a good way to increase your performance but also running more is best to get better . Make sure to do your long runs train easy and gets some volume in. I can give you some idea for sessions if you would like
@@Slayer-yy4tz thanks for that. i think as a non serious runner who happens to be half decent but doesnt get out enough to be decent, i really struggle (as im sure many do) with the concept of long easy runs, simply because i just dont dedicate enough time to running. It seems this aspect of training is key and all top runners drive it home so i guess i need to focus more on that too.. i guess also i feel in to the category of being slightly vein and like how i look at 80kg and dont really want to lose say 7/8 kilo to brek down in to that next barrier haha, but i guess needs must for a goal... either way im going for an easy long run now haha. and in regards to scullion yes hes defo lean which can create that illusion but id love to know his weight compared to other sub 2.10 marathon runners because he still looks more muscular naturally to me even at the weight hes at. could be wrong of course
squats 10-15 rep-2 -3 set (back)
lunges 10 rep/each side 2-3 set (back)
bridge 10s -30s 3 rep
birdge walk 3 rep
single leg rdl 5 rep/ each side
side lunge+knee drive 10 rep each side
burpees 5-10 rep
calf walks and heel walks 1 circle
pogos (3) 10 rep
squat jump and split jump 10 rep
1-3 three sets
Just recently found your videos and have really been enjoying them. Love knowing what the real pros do and you do a good job of explaining everything very simply and easy to digest. Well done, and thanks.
Great content, fantastic routine that I'm gonna use before easy runs as a primer and I'm returning from an IT band issue this week (haven't run for a month, but been focusing on strength similar to this) so I'll use it as a primer before my runs, in combination with the drills you did in a video a while back. It would be great to have a follow along video where you do the amount of reps in the video? Other YTers have similar content, which is pretty popular! Keep it up and thanks again!
I'm suffering from the IT band issue for a few weeks now (sharp pain on the outside of the knee on my left leg). Do you have any specific strength training specifically tailored for the IT band? I've done couple of those by checking videos here on TH-cam, but I do get the pain every time I go on a run. It usually happens mid-to-late in the run, but normally goes away after I end my session. I do feel it tho when doing mostly lateral movements.
@@WildlikeDestination I had a severe bout of it 2 years ago thankfully this time it's not too bad. Check out James Dunne and also E3 rehab for some great videos. Mostly focus on glute medius strengthening exercises (hip hitches, lateral band walks, etc) and also single leg stability I would say - That seems to have worked well for me. Also go easy on the running or even take a few weeks off and switch it up for elliptical/walking etc, whatever doesn't cause pain. That was my physio's advice, but he also did some electrotherapy treatment for the tight quads/TFL which is also well worth looking into. Hope that helps and get well soon!
@@finn_english Thanks for your reply! I actually found the E3 Rehab video on this a few days ago, and started implementing the exercises. I did something previously as well, but not really in a measure that I could actually call it a strength training. I'm definitely going to pay more attention both to strengthening and stability. The thing is that I started a running plan two-three weeks ago and I would really love to keep up with that, but if I risk damaging something on the way, then it's natural to give it a break. Thanks once again! :)
@@WildlikeDestination Fantastic, sounds like you've got it under control then! I think my overuse issue started because I stuck too rigidly to my training plan (Ben Parkes beginner marathon plan) and I was a bit obsessed with sticking to "marathon pace" and consequently was probably running invervals and long runs faster than I should have been. The biggest setback is an injury so even taking a few days/week off to recover fully is well worth it to deload and avoid making things worse. It's obviously quite different for pros but they have access to world class physios! Good luck with it all and keep strong!
Stephen,thank you so much for these magnificent exercises ! Be blessed !
Thank you so much for sharing your knowledge. This is priceless!
Great workout Stephen and love the coffee routine 👍
I really like your videos a lot! Sending love
Love all your content, great channel, just tried this home gym routine. Is this something I could do every day?
Hey hi there stephen , really good content lots of information . but how many sessions of the strength training a marathoner should take in a week ?
Nice video Stephen. What is your travel espresso setup?
Love the routine, what expression hand model ?
Go to Kona Coffee Purveyors or Kai Coffee for some good coffee. You should review it in your next video
how often do you perform this routine?
3x round felt good at the time... 4 days later I still had DOMS - ouch!! 😅 Back for more today 🤪💪🏻
All these exercises seem fairly easy for me (bar maybe the calf stuff atm). I assume you also do weight routines, or would you usually add weights to these?
Also the squat doesn't go very low at all, is that a mobility thing or intentional?
Hi there , I saw you using test kits to test lactate a couple of vids ago ,any particular kit you recommend?
Thanks its best education
When should I do this workout? Should I do them during my rest days?
Hi bud is this good to do after speed session?.. thanks bud
Hello! In one day: gym in the morning and running in the end of the day or the other way around?
Half a gym session like this would help activation pre run, but later in the day you could do more sets and if you do it the day before a tougher session you might find the legs feel good if you only do half the session, ie 5 squats, 5 lunges etc.. this helps prime
Fine for easy run but not a session
@@stephenscullion262 thanks!
Finally coffee content again! I'll give the home conditioning circuit a try, looks great.
Have you tried Kona coffee?
No is that a coffee shop, place or type
@@stephenscullion262 That's a type of coffee -- it's from Kona, in Hawaii. Great stuff!
@@TommyHackett I'll go source some over the next week as I'll have a bit more time. If you want to recommend a spot?
Hi Stephen!! 🙋🏼♂️
What is the brand of that coffee machine??? 😅
Thanks a lot for your videos🤩
Wacico maybe, or wacaco press but you also need a ridiculously good grinder
@@stephenscullion262 Hi Stephen! By the by, brand/name of your coffee grinder?
love ur channel mate...question... ive noticed that you seem to be quite muscular naturally compared to a lot of runners at ur pace. im about 80kg, 5'11 and pretty ripped and trying to get sub 38 mins for 10km but i feel like the muscle mass is the barrier thats stopping me getting down to my goal and that i would need to lose more weight potentially... i guess what im saying is it the sheer number of miles or the limiting of calories that i should focus on more and was wondering if u have the same issues at all or whether actually carrying a ittle muscle actually isnt bad at all and i just need to train harder!!! cheers!
Well not the person your asking for but I think i can help answer that question, and I will say you are on bigger weight for runners but tbh not really tho. I mean you can cut weight that's easy way or increasing mileage like would depend on how much you're running a week is the better option naturally lose weight through accumulation of more miles. Also scullion I don't believe is that heavy it's cos he's lean it gives the illusion he is bigger than he is
I myself am a 34 10k runner but I am 5'10 weigh 65 kg but I look bigger proportions and being lean does that.
Train more specifically for running but keep some strength if you go gym is my advice it's good to be strong means more power but having more mass means more oxygen needed for muscles so losing weight is a good way to increase your performance but also running more is best to get better . Make sure to do your long runs train easy and gets some volume in. I can give you some idea for sessions if you would like
@@Slayer-yy4tz thanks for that. i think as a non serious runner who happens to be half decent but doesnt get out enough to be decent, i really struggle (as im sure many do) with the concept of long easy runs, simply because i just dont dedicate enough time to running. It seems this aspect of training is key and all top runners drive it home so i guess i need to focus more on that too.. i guess also i feel in to the category of being slightly vein and like how i look at 80kg and dont really want to lose say 7/8 kilo to brek down in to that next barrier haha, but i guess needs must for a goal... either way im going for an easy long run now haha. and in regards to scullion yes hes defo lean which can create that illusion but id love to know his weight compared to other sub 2.10 marathon runners because he still looks more muscular naturally to me even at the weight hes at. could be wrong of course
Mate, can't speak from experience but more muscular runners can definitely still run fast. Check out this guy - www.youtube.com/@nickbarefitness
Great job! + great muscular body!
What is your bench press pr?
What's your diet like? I just broke my vegan diet and trying to improve.
Hello Lion Stephen 🔥
I was wondering how often you do this strength routine?
Also how many sets after a run?
👍🏻👍🏻👍🏻🙏