5 MOST IMPORTANT Strength Exercises EVERY RUNNER Must Do

[@immortalgaming5478]

please make a video on how to maintain muscle size as an athlete. i was once a fat kid who was once made fun of during my 10thstandard i weighted at 69kgs in the end of june 2020 i started my running journey and now i am 18 last years old uni stu. during my schooling i was at peak of my running but the catch was i weighted 62-66kg last year and at 6ft tall that looks skinny af, i didn't feel i was skinny because i was full of energy, not shredded to bone i was easily having 14-16% of fat could rep proper 50-60 pushups at a go but i was always made fun and questioned about being skinny, where as my short frnd wasn't muscular too but he wasn't skinny i mean he had body like a footballer (soccer for us people :) ) . Then once i got out of schl i left running for 8 months straight just ran a mini 8km marathon in between, in the mean time i started gym and i gained a bit of size and now i weigh at 70kg but now i am at arond 17-18% body fat and my abs are partially visible and as i missed running which for me is from where it all started, i got onto track again a week ago but i am worried again to lose my size so can you please make a video on how to maintain size while being a track athlete. should i just stop running 4-5kms everyday and focus just on sprints???? or i should continue with a split of distance and sprint training .

[@wildrapha]

How to Maintain Muscle as a Runner 🏃‍♂️ #runningtips #strengthtraining

[@I_0..0_I]

Great advice, i really like exercises that address more than one aspect (stability, strength and stretch).

[@LuiisSiilvaa]

Great exercise advice

[@wildrapha]

Cheers Luis

[@bobpx]

Great routine, excellent focus on single leg moves, not easy but worth it

[@wildrapha]

Totally agree!

[@siromarquez]

Those are great exercises man, thanks!

[@wildrapha]

Glad you like them mate

[@yannicklorentz9591]

Can you do a video of 3-5min mobility exercises before running!

[@wildrapha]

sure thing my friend, will do! Thank you!

[@wildrapha]

5 GREAT Mobility Drills To Warm 🆙 (pre run) #rapharunningwild #runningtips #mobility

[@acgadventures90]

Nice video mate, do you do anything or train your upper body?

[@wildrapha]

Yes I do lots of compound movements and core work Push ups , pull ups, and weightlifting like once a week Will do a video about it soon

[@acgadventures90]

@@wildrapha awesome that would be great. I’ve got a weight lifting background but completely flipping my focus now into hybrid stuff and trail running a lot more. Wanting to know how much volume for upper body would be ideal 🤙🏼

[@alyssoid]

This is great thanks for sharing! I had a psoas injury a couple years ago that took me out of running for a few months and this would have helped me so much then

[@FitFighter15]

Good content, being a sports man since last 25 years I can certainly echo your voice here.. keep it up.👍

[@aznmuhammad1331]

could you please make a video on how to train abductors and loosen tight hamstrings

[@wildrapha]

Hey mate Duly noted I’m filming a video this weekend on band exercises and will cover abductors! Thanks for the input! Very valuable

[@lynchs2441]

Great video, thanks. My biggest problem is remembering to do these exercises. I like to run most days, the other days I focus on core or upper body. Maybe your "see food" strategy would help, but in this case with dumbbells and doing one exercise during the day, unplanned.

[@wildrapha]

Hey mate! Yes I know it's a lot... I try to have at least 1 leg day per week where I will do these exercises. Also you can try to do variations of those with bands at home after a run for 15 minutes... if you do that after every run, it will make a huge difference. See food strategy would make sense hhahhaha

[@aznmuhammad1331]

can i do these before a run?

[@wildrapha]

I would never do strength training before a run as it’s not very effective. However, if you do it with light weight or body weight it can be a great warm up After makes more sense if you use weights.

[@Welikeyoutube]

Squats are proven to be beneficial. Bulgarian Split Squats are great but squats and deadlifts should be part of your program for power.

[@marcellamendonca8128]

The weight step up seems inoffensive, but its such a complete exercise. How many repetitions per exercise do you think would be a complete workout?

[@wildrapha]

yes agree! Sometimes, less is more! According to the scientific research, you get the best bang for your buck if you to 8 to 12 repetitions, for a maximum of 5 sets. More than that, and the sets will get exponentially less efficient at building strength. However, you can go more heavy and do less reps (2-5) or body weight and do more reps (30 - 50) according to your goals and level