20-Minute Gym Workout for Runners | Whole Body!
Video taken from the channel: The Run Experience
10-Minute Strength Training Workout For Runners | Class FitSugar
Video taken from the channel: POPSUGAR Fitness
Home Workout Routine for Runners | Follow Along Session 1 | No Equipment Strength Training
Video taken from the channel: The Running Channel
Runners Strength Workout Quick and Easy For Runners and Injury Prevention
Video taken from the channel: Ben Parkes
Weight Training for Runners | #WorkoutWednesday
Video taken from the channel: Nick Symmonds
5 Strength & Conditioning Exercises For Runners | Simple S&C Exercises For Beginner Athletes
Video taken from the channel: Global Triathlon Network
Strength Routine Runners Need!
Video taken from the channel: The Run Experience
Core work: Front plank (holding for 60 to 90 seconds) Side plank (both sides, holding for 60 to 90 seconds) Bicycle crunch (two minutes) 12 bird dogs (holding for 15 seconds) Reverse crunch (90 seconds) 50 push-ups 10 Superman abs (holding for five to 10 seconds).The Ultimate Guide to Strength Training for Runners 1. Plank. Start on all fours. Lower onto your forearms with shoulders directly over elbows. Step feet back into a plank 2. Russian Twist.
Start seated with knees bent 90 degrees, heels on floo.20-Minute Strength Training Workout for Runners Single-Leg Deadlift — 40 seconds. Stand with feet together, holding a weight in your right hand in front of your right Hand Release Push-Ups — 40 seconds. Start in high plank.
Focus on keeping your.This is a holy grail exercise that focuses on both strength and power. Start in a squat with a dumbbell in right hand, arm hanging in front of body, back flat, and core tight (A). Pull right arm.Here is why strength training helps runners: You have to be able to put out more force in a shorter amount of time to run faster.
But if all you do is run, you never develop the true high-end strength and high-power demands that you need to do that. So yes, if you develop a.The best strength exercises for runners have two characteristics: They prevent injuries by focusing on the specific needs of runners (hip and glute strength) They are compound, multi-joint movements like squats (while machines in the gym count, they are not ideal).An ideal strength program includes a balance of both to prioritize both your ability to stay healthy and prevent injuries, but also your ability to produce force and power.
Use progression with bodyweight exercises until you’re ready for weight training in the gym. You’ll be a much better runner for it.Upper Body: “Any runner can benefit from upper body strength training because running doesn’t do anything for the upper body,” Plunk says. So feel free to stack your strength training days with.The Benefits Of Strength Training For Runners In reference to endurance runners, a 2014 systematic review from The Journal of Sports Medicine states that a “general maximal-strength oriented program may initially be the most appropriate and efficient method for improving maximal force, power and reactive-strength capabilities.”.
Bend your right knee at a 90-degree angle, while simultaneously lowering your left leg toward the floor. To complete one rep, push back up to the starting position and switch sides. Do 10 to 12 reps on each side to complete one set. Aim for five sets.
With your feet shoulder-width apart, squat down pushing your knees out and your butt back into an invisible chair. Keep your back straight, with your neutral spine, and your chest and shoulders up. Keep looking straight ahead at that spot on the wall. Repeat 10-12 reps.Build up the key muscles you use to run while improving your overall strength and stability.
By Ashley Mateo. Apr 23, 2020. These Kettlebell Exercises Boost Your Leg Strength and Endurance.But runners need a different strength-training program than your standard gym rat. Instead of pushing weight away from the body with bicep curls, leg extensions, and bench presses, runners should focus on targeting the key muscles that will keep them balanced.
We asked our experts to come up with 10 essential strength exercises for runners.The primary goal of a strength training routine for runners is to increase power and strength in the muscles of the lower body. These include the shins, calves, and plantar muscles.
I’m not implying you ignore the core and upper body. You need to train them as hard and as often as you do the lower body.Because you’ll only be able to do a power exercise for a short period of time before recovery, power training delivers a similar metabolic boost as interval training and beats cardio in efficient calorie-torching.
List of related literature:
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| from Lore of Running |
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| from Marathon: The Ultimate Training Guide |
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| from Run Faster from the 5K to the Marathon: How to Be Your Own Best Coach |
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| from Science of Running: Analyse your Technique, Prevent Injury, Revolutionize your Training |
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| from Coaching Track & Field Successfully |
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| from Hansons Marathon Method: Run Your Fastest Marathon the Hansons Way |
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| from Developing Endurance |
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| from Run with Power: The Complete Guide to Power Meters for Running |
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| from The Athlete’s Way: Training Your Mind and Body to Experience the Joy of Exercise |
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| from Anatomy for Runners: Unlocking Your Athletic Potential for Health, Speed, and Injury Prevention |
123 comments
So useful! Super efficient and functional! Love these real workouts that actually do help improving my running
I started running about 2 weeks ago and am already totally addicted, but worried about the lack of strength training. This is really helpful, thank you! Have subscribed:)
Question: can this routine be used on rest days? Like as an alternative of a rest day?
Really love the exercises, but surely 20 reps is not ‘strength training’?
Great routine! Off-topic question: where did Charlie get those rad shorts?
Great workout routine! And additionally liked the fashion surprise when you pulled out of the beginning shot.
Just did the full without with 3 sets each. Took me 30 minutes. Maybe the 10 is one set of each. Thanks for the tips. Been running for years, but have never taken the time to do strength training. Hopefully this will keep the nagging injuries at bay
This workouts uses before running or after running pls tell me bro
01:20 Reverse Lunge
03:59 Dead Bug
06:50 Single Leg Box Hop
09:30 The Routine (Sets & Reps)
Where’s your meet going to be at when you run the 100? I might come watch.
definitely been doing some of these wrong ¯\_(ツ)_/¯ but now i know
Should you not be cancelling swing on hanging core workouts as it completely reduces the strain on the core?
Such a great, helpful, motivating channel. Don’t forget to download the app. Support them!
It would be great to get the routine written in the notes or at the end of the video. thanks!!
Nick. What do you think about Kim Collins having run a PB of 9.93 for the 100m at age 40?!
White people with their “how to” videos… I swear i do not know of an elite white male runner.
I did this workout yesterday. Reverse lunges, dead bugs, box jumps and monster walks. I am SORE today, can feel my glutes all the way up my lower back. Lol
Anna, Andy, loved this! I agree that the cool down should follow the clock as well.
First time trying out your channel, subscribed right away! Great instruction and definitely felt it. Jumping lunges are brutal but they work!
Second time in a week I have done this and will do on my non running days BUT is there anything I can substitute for the lungesI am rubbish and my balance awfulI have run 3 marathons but had flu and back to ground zero so really want to build strengthI am 59 years old!
Definitely gonna add those box hops into my HIIT session. Thanks!
I used to study videos of you running in the Olympics while I was training for the 800m in high school. It’s awesome to see you making content and running a business! Cheers. I’m recently getting back into running after a solid 4 years out of the game, so glad I ran into this channel!
It would be so, so, so helpful if you guys could either write the workout in the description box or pin it in the comments. Keep up the great content. Thanks for all you do!
I have really painful ITBS especially when running flat or downhill. To a point i can’t run at all…. No pain uphill! Do you think hamstring strength can be related to that? I did all gluteus routines i found online but they don’t seem to help a lot… My quads seem to be doing a lot during hip FLEXION if i am walking a very steep downhill for example… I feel some kind of weakness during that phase but not during extension. What do you think might cause this? Nerve damage or weakness somewhere where i haven’t searched? Thank you:)
Started adding this to my weekly routine. Thanks! One question. For the box hops, how large is the box? 4ftx4ft?
Great Video and great workout, I just would like for the cool down to be longer:-)
I asked for this type of workout a couple of months ago!!! Yay, so excited to do this!!!
Great routine Ben…Simple and very effective… I can see myself getting stronger already ��
I did this today, thank you SO MUCH for helping me get something else besides running done! The video was very well put together, easy to follow, and super effective on my upper back and abs, which is great!
Great exercises and what makes it even more special is how you demonstrate the exercises highlighting what all to avoid. Can you please also share a video on toe and heel stretching along with exercises to make these stronger.
Great tip on the deadbugs! Game changer! I wasn’t getting much out of them but, now I do.
Really like it. One question, on the running dead bug…do I have to keep my pelvic floor muscles contracted all the time?? As soon as I pick up my legs that goes out the window ���� help!!!
Great workout! I love the follow along. It makes it so much funner. And I too was dripping by the end. Thanks for putting this together.
Wow what a workout, really pumps up your fitness level. Awesome stuff. Keep ’em coming! Cheers.
I love the energy and the modifications. So relevant for runners and beautifully filmed and edited ��
Is it bad that my lower back pops every time I extend a leg during the dead bug?
Indeed weight lifting has its place in all running distances. Is it needed for a 5 or 6 hour marathoner?
How often do you include strength and conditioning in your training?
Hi Ben, really good video. Going to try and do these exercises a bit more to try and improve technique and strength. Keep the advice coming
Did these exercises for the first time this evening, wow you can really feel it! If you take your time and really think about position you can really feel it work, thanks for the video and advice, awesome ��
Wonderful explanations of the progression and of being mindful!
Danke! Ich kannte alle Übungen aber für Beginner ist alles wunderbar erklärt und besonders auf die wichtigen Komponenten ausdrücklich hingewiesen (Hüfte…). Das ist leider nicht bei allen solchen Videos selbstverständlich. Bleib gesund!
Started using these as additional training during my 10km to half marathon plan following GTN’s plan. You guys and girls at GTN are truly awesome! Flying the flag, helping others, helping noobs and pros stay injury free, great advice all round. Thank you all.
Should we use running or gym shoes during this exercise set?
Thanks for this video. I’m new to running and trying to find things to do on non running days to help prevent injury. These are really hard but hopefully in a few weeks I’ll be much better.
hey guys please make a long video about how to master psitol squats (i can only do jump squats ) i mean what is my next step what are the next exercices…
Will these exercises help with knee pain while running. I’m no physio but I think it’s it band syndrome
You are very authentic in your videos. That’s why i subscribed
Oh the split squat! My old knees just don’t like it. Or any lunge for that matter!
The pic of the two of you with your great smiles got me to watch this video. You look like you are having so much fun! Very good video. Thanks!
This is the type of Workout Wednesday that we have all been waiting for Nick. Thank you!
Hello from Colombia in South America, can you tell me the name of the song and artist in the video?
Thanks for that Heather. Your firm was perfect giving me a clear guide to what I should be aiming for. I’m working on my hips and glutes to prevent injury as I’ve suffered several in the last year.
Do you have any videos or tips to learn how not to favour one leg over the other because I think I use my stronger right leg much more than the left and that creates a strain and possible injury.
I like to do split squats using a weight bench for my back leg.
How often did you do strength training when training for 800m?
Perfect! Reminds me that I need to resume my core / strength training again!
Oh how I wish I had been doing these before I got injured:(
Open up YouTube and an old school Ben P video pops up that I haven’t seen, look how far you’ve come and so quickly too, and a lot better in front of the camera cuz you did make me chuckle here….sorry ������ let me show you in more detail….. loved it �� long time fan loving your work bud ps, Sarah makes watching your channel more worthwhile now especially when she’s taking the mick outta you like last night “are you asking me” ������������
nice one!!! I gona try this out tomorrow. Do you guys have instagram??
I have slight scoliosis and I’m having pain across the front of the hip joint, its tender to pressure, feels like the bursa? Can you give me some advice?
Hey GTN, I’ve signed up for Ironman Canada, I’m a bit nervous for the bike because I don’t have the time to go out and do 5 hour bike rides. Is there is a way I can improve my endurance in the gym? Would doing shorter rides at a higher intensity be beneficial?
I’ve always been pretty strong and not a bad runner but I struggled with those jumping lunges, definitely something I need to work on. Thanks guys ��
Brilliant, good to do on the July wet days we’ve been having ����
Hi Nick, thank you so much for sharing your knowledge and your experience. I just purchased Coach Radcliffe’s manual, I am looking forward to building some good strenght with his method.
WHO thinks this video is the best?❤️���� LIKE #workout2020 #Fitness #Gym2020
Training for boot camp and needed something more than fartleks and tempo runs/speed intervals. Currently training to run a consistent sub 12:30 2mile. Thank you for this video.
What’s your bench press and squat pr? Or the most you remember doing?��
Some of the exercises you have done are putting your lower back in a high injury risk. Never bend your back 90° with weigh bar please. Thanks for your videos.
I recently started working with a Personal Trainer and after having started running 7 years ago, I realized that I have neglected strength training. As a Master’s Runner, I need to keep muscle mass consistent because it goes away a lot faster than when I was younger and not running but able to lift weight and lose weight in a flash.
You are a great inspiration. Thanks for always giving back in the form of your advice. I have just one question. How many sets of each exercise should one do, specifically if you are training for a Half marathon?
Your response will be appreciated.
Thanks
What can I do instead of lunges? It kills my knees every time I do them, so I have just stopped all together. Great video.
I get a good laugh when I hear people say they don’t want to bulk up thinking once they touch weights they start to putting on mass….But in reality you hear/see more people struggling to put weight on & how difficult it can be….the commitment to your workouts, nutrition (which is huge), followed by recovery….It does have a place for every runners program and it’s what your goals are. I personally prefer bodyweight training/calisthenics b/c of easier access & just preference. They work….if it didn’t I wouldn’t see how Herschel Walker develpoed physique with just thousands push ups and sit ups everyday.
Thank you! Due to quarantine, my strict mom will only let us out of our rooms foor food, bathroom, etc. so I have not been able to go outside and run! This is helping me keep in track with XC
Sir how much work out you had done to deacrese your timing in the 1500m event and what supplement you took please describe the workout session
Giving a seminar on this at the NYRR RUNCENTER July 30th @ 6 PM. Come on down!
Hi Nick—thanks for the great video! Do you think it matters when you lift (after hard workouts or easy runs)? I have more time to lift on my easy days but don’t want to affect my faster workouts
These workouts are great. Easy to follow. I love the countdown & the little box showing you whats next. Please do some more!!!
What about a 4 week training plan for those of us who are already stocked up on run gum?
Imagine, Nick coaching a college team. Championships there way.
I’m a little concerned about the single leg box hop, how can I do properly without injuring my knee? It seems to put all the weight of the body when leaping to the front
“Keep your toes light as if you were avoiding to disturb a neighbor under you!”
Me, living in an apartment over somebody, at 10PMThat’s my goal here… >0<
Anyways, I have a few questions I hope you could answer!
Okay, so I’m 11 and I run a lot. I’ve run a few half marathons and I’m best at long-distance running (I probably have slow twitch muscles) but I’ve been focusing on improving my mile time down to a sub 7 min mile. I adore running and exercise but there’s one problem. I’ve had many knots in my ankles and calves and back and legs for a while now, probably because;
1A large backpack
2Running so much
3Working out a lot
4Life
I’ve taken many hot baths and cold showers, used those roller thingies, temporarily stopped exercising and massaged myself a few times, but they aren’t going away, really. It’s just muscle knots, they’re not that bothersome, but they can make my ankles and body ache while exercising a lot and they make my muscles feel tight(keep in mind, I do a lot of yoga and stretching as well.) I know my performance could increase by a lot and my overall enjoyment of exercise would increase. Do you guys have any ideas to prevent and help this? Do you guys, or anybody in the comments, experience this? Thanks a lot, and stay safe! I love you all <3.
…Also… you should try out making a non-jump workout for those of us above people.
My gym is fartlek training on a track over hills, which will develop power and strength three times better than a bunch of generic gym exercises. Want to get strong and fast at running RUN. It is strength development at your lactate threshold, doubling your training effect.
Nice pair of Ghosts! I like how all of the workouts you showed weren’t the typical situps, bench press or bicep curl exercises that many people like to focus on. Many dual purpose exercises, which helps maximize the time spent working out. Work smarter, not harder!
Is the 4 week course something you just keep repeating from the start after each 4 weeks or do you do something different?
Loved this workout! Also loved the “train-along-style” of the video, makes it so much easier for me to actually do it 😉
Can you do a video on proper 800m form, maybe analysis of subscriber videos
Brutal… I got an 8 minute half-marathon PB last month after a 12 week training block averaging 50km per week. But this strength training killed me. I got half way through the the 2nd rep 1st time, and just completed the workout a week later by reducing the intensity. Anything that makes your legs burn like this must be good for you!
use resistance resistance band set its awesome i love it so much you will love it to trust me get one for yourself at some store or you can get where i get trainhome.shop
i’m being real with you nick, i was just thinking about ideas for lifting. keep the content coming!
Yo Nick, I was hoping you could consider my situation regarding lifting. I’m an 800m runner, rising sophomore in college, consistently running 1:54, and I ran 1:53.07 senior year of high school. I weigh about 168 with a 13% body fat, and I’m also in Army ROTC. I’ve been advised to stop lifting as much and try to “shed” muscle, but I really don’t like this idea of not lifting much. I’ve never ran more than 25 miles in a week due to lower extremity issues. However, I added cross training into my training too, and was doing about 20-25 converted miles (10 min on bike = 1 mile ran). I want to get faster but I also want to maintain size, but especially strength, for ROTC. Do you have any advice?
Love the end with the kettlebell massaging the quads… felt amazing.
What is a good bench press for a 15 year old cross country runner. 135
Good choice of exercises, I find it hard to get my runners to do S&C but I advise them strongly it’s more important than their so called recovery run for injury prevention and long jeverdy as an athlete.
Are there any stretching exercises that are to be done before the workout because when I do the lunges it just seems rather taxing on my knees and thighs.
Great work-out, thank you! I realized rather quickly just how much I am missing out on by neglecting strength training and only focusing on running. Will definitely be adding this and others into my regular routine!
Great doing these videos but you need to do your research better. Even though it is classified as beginner you need to keep it real.
More reps doesn’t make it strength, you would better off going for a run. Load is how we increase strength don’t confuse strength work with just doing a movement. Low rep, heavy load
Glutes are not powerhouse for running you calves (soleus) are and the faster you go youth hamstrings.
Activate?????
Amazing stuff, how late into the session did you guys implement this? Thinking about putting it into work during the off-season/into January next year. Also ever thought about coaching?
Love how this is both a genuine place for running advice and also a plug for rungum
I couldnt help but to freestyle rap to the instrumental the whole time
i injured myself trying the first one LMAO
edit: i can barely stand up after the first exercise what’s wrong with me
Gotta work on the mobility and stability in that overhead squat!
I’ve just tried all these and…let’s say I have plenty of room for improvement
Great workout, i would only prefer the cool down to be a bit longer to switch to different cool down Exercises
Is this what helped you in the south west cross country champs?
at first i thought it’s a piece of cake, but guess what.. i was dying doing them
Hi there, great video! I wish I had invested time in these exercises when I was training for my first marathon last year. I had no upper or lower body strength and suffered as a result. I’ve got marathon number two in 7 weeks time and I’ve been incorporating these exercises twice a week into my training schedule.
Do you think I should increase this to three or is that too much?
Thanks!
Do you have any tips for 400m running, the milage and difference from 800
These are all phenomenal movements but the majority are done completely wrong in this video. If you attempt to do these at home by yourself, most people will get a lot of injuries. Some movements are so advanced that most people will take months to progress in order to perform them safely. If you decide to do any of these, please do them with a qualified coach.
Hello! Thanks a lot for these wonderful exercises. I just wonder if they would be beneficial for someone who has just recovered from posterior shin splints?
Hey Nick, I truly enjoy your videos, especially the ones concerning your 100 meter sprint quest. I haven’t seen any of those lately. Are you still training for the 100 meters?
Thanks I’m a new runner and just did 3 sets of all of them, awesome will keep doing it ��
Just done this. I run a bit, very slowly, but that’s all I do and my running never improves. I’ve also put on weight so getting my heart rate up is good. This was great and at least doing it at home, I wasnt embarrassed when I had to pause it for longer or simplify the moves. Hopefully I’ll get better over time. Thanks, it was very well put together. Maybe just a little longer on the warm down moves. ��
Ben what the heck is that intro music, did you go through lots of options….and choose that?��
I thought this would be easy…. was I sooooo wrong:-) Great workout, thanks for putting this together!
This.dude.looks.like..a.toothpick..looks.. like.he.needs.to.eat..itz.the.truth
Thanks for this, I’m a brand new runner, it’s great to have some simple exercises to help build my strength.
Thanks for the information thru your video,And I will apply it.Im 50 years old I started to run last year.By the grace of God I reach 20kms back and forth.
Nice! Massive kettle bell Nate. What is risk of bending knees more on kb swings?
This is great. I’ve just purchased your Marathon training plan so i’ll be certain to use this as the basis to my Strength Training days. Plan looks awesome as well! Can’t wait to get started
I incorporate this strength workout after LSD session. Really help me in battling knee pain and after few months, I can say I’m fully recovered. Thanks, Ben
Great tips, going to start incorporating these into my training.
I feel like I should warn people after my experience doing this yesterday. I can hardly walk today because of intense knee pain, both knees. Today I was supposed to run, but noooooo. I don’t know how long it is going to take to heal up. It’s really bad. I usually do a different runner strength training video, no problems, but thought I would change it up yesterday. I believe it was all the one-legged hopping. It was pretty jarring. And it’s not like I’m super weak or anything. I started back running over a month ago, and am an avid mountain biker. But now I’m a couch-sitter for who knows how long )-: I am really sad…
Cheat Sheet:
2-3x per week
0:45 | Split Squat: 10x each leg,? sets ++ increase reps/sets, higher back foot, weights
2:10 | Arabesque: 4-8x each leg, 3 sets ++ weight
3:50 | Hip Bridge: 12x, 3 sets ++ weight, single leg
5:20 | Side Plank: 30s each side, 4 sets ++ no breaks, lift arm&leg
7:00 | Calf Raise: 12x, 4 sets ++ slower lowering speed, single leg
Running Strength: https://youtu.be/2lR-9qy3hfg
Core Strength: https://youtu.be/zhLezCF8XGA
Glutes: https://youtu.be/YJw7F4uVkPs