20 Strength exercises for RUNNERS | STOP getting injured

This video is about how a 2.09 marathon professional uses their gym for improved running speed. In this video, you'll learn about how the gym helps the runner improve their running speed and reduce injuries. Gym work for faster running is a must, and it can help you improve all your current running personal bests.
If you're looking for ways to improve your running speed, then be sure to watch this video! You'll learn about the benefits of the gym and how it can help you run faster and reduce injuries. Thanks for watching!
My strength and conditioning program that helped 2.09 performance at London marathon 2020.
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[@GuillaumeMoubeche]

Recap: - Stretching: Start off with some stretching exercises. Focus on the parts of your body that you know break down. For example, hips, hamstrings, glutes, and obliques. - Foam Rolling: Move into some foam rolling. Go through the main muscle groups: calves, hamstrings, quads, lateral quads, lower back, and hips. - Warm-up Exercises: Do some basic warm-up exercises like calf walks, heel walks, shin walks, and theraband work. This is to get the muscles firing and switched on before you start your gym exercises. - Hip Lock Exercise: Get that hip locked and drive the knee up towards the elbow. Keep the chin up nice and tall, face pointing forward. - Pogos: You're going for speed off the ground and height. Try to be quick and try to get up high. - Glute Bridge (Double Leg): Get your pelvis tucked, make sure your glutes are nice and contracted and hold it. You can progress to single leg but don't allow that hip to collapse. - Hamstring Workouts: Similar to the glute bridge, get yourself up nice and tall and then slowly march the legs out. - Long Lever Glute Bridge: This targets the hamstring but it's also allowing you to work your glute a little bit as well. - Adductor Exercise: Start with your knee on the ball and not your ankle if you're a beginner. This is an intense exercise but it's beneficial for runners who struggle with adductor issues. - Bird Dog Exercise: Try to keep a straight line between hips, lower back, neck, etc. Don't rush it, get the pelvis tucked. - Dead Bugs: Opposite arm, opposite leg. This exercise really starts to work the core. - Kettlebell Lunges: Try to keep the body and the chest up nice and tall. - Hamstring Curls: Start with double leg hamstring curls. You don't need to move to single leg hamstring curls if you're new to the gym. - Single Leg RDLs: This is all hamstring but try to keep control around that hip. Pivot from the hip which means it all becomes one movement. - Balance Exercise: Given the new advances in technology with shoes, we really need to be working on our balance muscles a little bit more. - Slow Controlled Step Up: Very slow controlled step up, all the weight going through the heel, chest and head up nice and tall looking forward. - Active Step Up: Right foot planting down on the box and driving up. At the top, you want to pause. - Clean Lunge Hip Drive: This combines flexibility with strength. You get to open that hip up, work on your balance and your lunge, and then also get to work on that quick force knee drive up to the box. - Kettlebell Squat: Keep the chest up nice and tall, don't lift too heavy a weight, and keep those knees outward. Thanks for the awesome video 🙏❤

[@phacocataractdrlvkraju5]

Thank you

[@siyyamfarooq]

😳

[@petesmith9688]

I think starting with static stretches isn’t the best idea. All about dynamic stretches to warm up.

[@MegaDreamOo]

​@@petesmith9688 he started with active stretching, not passive. Passive gravity based stretching should not be prior exercises.

[@ryanscarola]

I really liked this. I ran my first half marathon at age 48 at a 12'0" pace, when I KNOW I can run 10'0". In my ninth mile, my hamstring gave, and for days after I've been in pain with peroneal tendinitis in the other leg. I think doing this routine 2-3 times a week will really get me in the shape I need to to run stronger and possibly faster with less down time.

[@davecowdry6274]

More of this please scully. Maybe a pt 2 on upper body please. you’re really killing it with this quality content on KZbin. More S&C advice needed for this 50 year old with a core made of jelly 😅

[@martindattus7064]

started at the gym months ago, I can feel improving on my training week by week, thanks for your advices 👏🤝

[@jeffreyalas210]

so far you are none of my favorite channels! good quality content. thank you .....

[@jhiaaa]

Perfect timing! thanks a lot for all your videos, I'm new to running and this is God sent

[@relentlessltz]

Straight to the point and clear! Awesome video 👍🏻 looking forward to giving all this a go

[@Definitely_Not_Kevin]

Really interesting and nice to see mainly bodyweight excersizes, thank you very much ❤❤

[@InspiNatio]

Thanks so much for the videos. I am a freshman in high school looking to become the best in the sport of middle- long distance running and you really help!!

[@paolog9389]

Thank you for this, fan of body weight workouts and non-machine type of exercises

[@pranavsanil4871]

Thank you so much sir 🙏 these videos are gold

[@hijueputaa]

Stephen, I just discovered your channel and just wanted to say a massive thank you on the informative videos, whether that be nutrition or strength training. You have helped improve my outlook on training a lot!

[@UltraKoryy]

Thanks so much brother!

[@mad_incognito]

After getting hurt with a light hamstring strain (not the first time) I started to see why I need to do it if I want to keep on running faster. I also learned that doing something twice a week is better than doing nothing and just a few exercises can make a difference if done consistently.

[@guysguitar]

So good. Just done a year of triathlon without any S&C and my right leg is a now mess - hip, hamstring and achilles. Should have figured this our sooner, but thanks for the solid advice. Winter training is going to look a lot different.

[@JattOnTractorUK]

Coach Stephen, God Bless you. Thanks so much for the Golden Knowledge that you share with us all 🙏🏾🔥🏆💯

[@MSNDagoAt]

God bless you and your family

[@enriquebaez5570]

Good exercises... highly recommended. It really does make a difference. I'm 51 and running 4 days per week between 25 to 30 miles. Thank you for sharing

[@Lalo_Runs]

Thanks coach 👌🏾

[@aidarueda9936]

Thank you for all your advice God bless

[@ericchevalley]

Brilliant sets

[@ReyCaballes-nj7dp]

Thank you coach steph❤

[@jayantnagarkar1018]

Perfect information . thanq

[@ajfromwa1]

Another great video. Question about the RDL's. Looks like you held the kettlebell on the same side and then the opposite side to the leg that's on the ground. Do you usually swap arms or always hold the weight on one side?

[@pegahkhosravi-kamrani5630]

Love these exercises and your channel! For an advanced runner who and already lifts 2-3x per week, how many sets/reps would you recommend? I feel like I struggle to find the optimum number of sets/reps where I'm not terribly sore the next day. Thank you!!

[@simonepetrini6591]

Thank you very much.... ❤Sei un grande

[@timop1015]

Actively trying to reduce chances of injury so this video helps a lot. I had a hip replacement 7 years ago (all fine now), training for a September marathon and my knee keeps picking a little pain up - hopefully this routine helps :). Thank you

[@matteoseveri9851]

Thanks a lot!

[@soupyruns9709]

This is fast becoming my favourite channel on KZbin, so much excellent advice in such a short time, thanks for the uploads Steve 🙏🏻

[@robwetherell]

Agreed mate 👍

[@soupyruns9709]

@@robwetherell although I’ve a feeling that 90% of this content is outside of my capabilities ☹️😂😂

[@robwetherell]

@@soupyruns9709 don’t put yourself down so quickly! I certainly need to up my strength work. Can see the benefits for anyone’s abilities. Injuries suck. 😊

[@pabita07]

for real! just subscribed💯🤙🏼

[@playwithnaufal]

thank you

[@alexanders4911]

I luv ur upper body scullion. Perfect molded. ✌️👍

[@markbrumfield3972]

Coach Stephen…we are trying to assist our son with incorporating these into his training program…I am a huge fan of the plyometric movements that you have a video going over…if we tried to implement both into training, how often would you advise to do each? 3 of one and 2 of other? Please help…thank you!

[@NikoSaario]

Thank you 🙂

[@inneszenati5958]

Superb!! Thanks for all these exercises. The question I always ask Is how many times should I be doing these along side my running?? Alternate days - gym work one day / run next?? I already do some upper body a couple of times a week so could incorporate these in-between runs and upper body?

[@WTQ2012]

Very good vid👍🏻

[@user-kr3fg1pl6d]

I wish more runners would talk about the importance of gym work! I injured my knee running a while back and I had to take about a month off running. During that time I started going back to the gym to work on lower body strength and luckily I'm able to run again now. But I know if I had just already been doing leg work in the gym I wouldn't have gotten injured. Thanks for the exercises!

[@bobdown5520]

BS

[@lorenzog4545]

Same thing happened to me - my knee injury took 2 months of hard training before I could run again! Now I injured my Achilles because I wasn’t doing enough pogos/calf walks 😢

[@helnathottan9870]

very informative

[@tomekwolny5606]

Thanks. But what do you think about “when” to do a gym session? On Easy day? Day after long run? Day before long run? On rest day? Before hard day after hard day etc?

[@rageMEISTERgs]

HOw many time a week do you do this workout ? thanks a bunch for the content

[@ABucc]

Question: Can I use a percussion massager instead of a foam roller? Could it be just as effective?

[@garystanley3966]

U got dem gd calves man 🙌

[@thomasmays7823]

Hey Stephen, I been running for 47 years.I would like to know what training shoes you wear from under armour. Looking for something different? THANKYOU! Tom

[@noosphericaltarzan]

Do you think using the strength aerobic method derived from Yuri Verkhoshansky is actually viable to develop additional type 1 fibers and mitochondrial growth? It sounds too easy to be true.

[@briangay1947]

How often do you incorporate weight training during the week?

[@MichaelRWright]

Liked and Subscribed (ALL).

[@23las]

The kettlebell lunges hurt my tail bone everytime but don’t get it with other exercises. Am I doing something wrong? Are there muscles that are weak?

[@johneliasc5324]

Sup coach, Thoughts on strength training during a 2 week marathon taper??

[@stephenscullion262]

Maybe final session 10 days out, and then only rehab type gym week of race

[@unknownmovement]

Static stretching before working out? Isnt that sub optimal?

[@georgeabraham5672]

How many sets of this per week we need to do if you are preparing for a marathon?...

[@Adumbb]

what’s the best split for runners

[@TheBeast-hd9bl]

How often should do this strength routine????

[@ericransom3266]

Question about strength training and running - would you suggest following a routine like this per week, 2-3 times? Also, should these be scheduled on rest days or easy run days?

[@stephenscullion262]

I tend to load up on session days, and keep those as (hard/ loading day) but it also depends on your time schedule, and how much you train per week. You're essentially balancing being too tired on any specific day, and so if your current load of training is already pretty high, then I'd say load hard days, and keep recovery days as recovery, but if you run 3-4 times per week, and you have the time / energy, then maybe on an easy day it's ok. 2-3 times a week is optimum, 1 x per week is better than 0

[@chrism589]

That answers my question too. Great stuff.

[@user-oy5sg7qc4v]

How many times should you do this in a week

[@sofiaperalta9091]

So, I was running well and pain free in 2020 and then I took a spill on a wet floor and landed really hard hitting my head and right hip. The head looked bad but the hip seemed fine other than a tiny niggle. The head healed quickly but the niggle turned into all sorts of problems ending with piriformis that got so painful I had to completely stop running after 6 months or more of trying to power through. So I didn't run for almost 2 years and now that I'm running again I've noticed I do not bring my knees up like I did before. I'm more shuffling. Does anyone have any exercises or tips on how to stop shuffling and run like I did before?

[@greenjewel8652]

Same fall. I worked on the psoas strengthing and lengthening. As well as squats. It should support the piriformis and get your legs to recoil

[@traderH]

anyone knows how much time this entire routine could take ?

[@bulentergun7258]

[@kristoferhokr9036]

When you say 10 rep is it 10 rep / side?

[@sheldonpeters1429]

Stephen, is your 10k plan suitable for beginners?

[@stephenscullion262]

Yes, tailor to your current volume and learn from the specific preparation

[@saidtoumicanadian7761]

Stephen I need idea about half marathon

[@bobdown5520]

None of these stop injuries they may play a role in a long with many other things in bring a mitigating measure but ultimately load management and sleep has a big bearing

[@brockeleyshorts4892]

👌🏽👍🔥🙏

[@jimoconnor8597]

Is not wearing shoes in the gym a personal choice or is it important to help develop balance as you work out?

[@calebsiemens5067]

Guy named "Jim" promoting the heck out of this video.

[@stephenscullion262]

Who’s Jim

[@michaelnyvang3717]

"this exercises worked a lot the core as you can see".... nice one yes we can all see your 6 pack even the girl in the back . :)

[@alexanders4911]

Im struggling with a calf strain 😢. My goal is to be injury free by June 1st so i can run all Summer. Thats my dream. My wet dream. ❤ Inshallah

[@jimperry4420]

Did your calf get better? And what did you do for it? I had one and it took a long time.

[@alexanders4911]

@@jimperry4420 yes Jim. It did eventually heal. I have great experiences with calf strains since a decade ago. I followed a protocol i found on the internet n i rested from running til it was ok...the Protocol consisted of different types of calf raises etc also wear calf sleeves with compression...My calf strains usually take 6-8 weeks to heal completely. But if i mess up (being too eager) it will take longer time.. 🙏

[@CrazedCorgi]

You missed the most important lift in the gym, tibs. Tib lifts prevent shin splits.

[@stephenscullion262]

Heel walks in the warm up works this muscle

[@nickbrooks7273]

Do your palns work on 800-10000m?

[@stephenscullion262]

5-10k yes, and the training would improve all distances, as a general rule of improving endurance, but you’d of course need to add in specific 800-5000m sessions

[@johnfowler7266]

I get confused with “stretching”! I thought stretching should be done when the muscle is warm? Done after exercise…

[@Zealth]

17 a step down no?

[@Mobeku]

3 hours later… what if I don’t wanna spend more than an hour in the gym?

[@parkerjackson308]

If this is taking you 3 hours you are spending too much time resting, it shouldn’t take you more than an hour

[@user-xy5tq1cm4m]

@@parkerjackson308that or split it into two days

[@nicholassmith8044]

Because of having children, I do my running gym work for about 20- 30 minutes 4 times a week. I concentrate on certain areas depending on what I have scheduled in my training.

[@graphicjunky8341]

No need to do all of them in one session. Can spread them out in different workout sessions

[@ATREU850]

Stop being lazy an hour in the gym isn’t even a long time and these exercises aren’t even that time consuming

[@GreyEyedAthena]

You should remake this video , shit too fast to understand

[@graemesault3967]

You should learn to press pause

[@stephencrompton1109]

I love how to train specifically for running lactate, easy etc etc, but you don’t train the specifically for the movement of running. The only exercise anything remotely relevant to running is ex 18. I bet you if you used the sling method even someone as good as you would improve 😎 best of luck in your endeavours

[@johnfowler7266]

A lot of exercises.. I think they can be done over a week. Do a few each day…

[@call-911now3]

Hey Stephen, I’ve just attempted this workout and it’s taken me a nice hour and a half to complete.. What should rest time between each set look like?