5 Strength & Conditioning Exercises For Runners | Simple S&C Exercises For Beginner Athletes

[@gtn]

How often do you include strength and conditioning in your training?

[@basscholten2714]

Daily, although I do vary the exercises ;) Since I'm focusing on running and I noticed I had troubles keeping good running form, I mostly focused on my core.

[@carlbyronrodgers]

I incorporate strength in the training: Swim - Paddles, Bike - High Gear, Run - Hill.No weight exercise. Use Plank etc. Once a week with all disciplines. It all depends on the periodization stage I am at.

[@1dree1]

once a week :-)

[@scottkenyonteaching]

Twice a week currently but going to try and do it every other day. The weather is poor still so more indoor work at the moment

[@hugoapapaixao]

None. I only run and ride a bike.

[@SurirPi7]

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: kzbin.info/www/bejne/aJ21XmynrpibnMk Core Strength: kzbin.info/www/bejne/sJmvlq15e52LfaM Glutes: kzbin.info/www/bejne/j3vaaHlqqruehtU

[@danielvalenzuela7]

👏🏻

[@rajinbin]

Hell yeah

[@supersquat]

How long should you rest in between sets?

[@plty3931]

@@supersquat 10-15s

[@TheSandkastenverbot]

@@supersquat Usually 1-2 minutes. Just go by feel. The more intense the set(s), the more you need to rest for the next set

[@_Zabamund_]

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.

[@umairnawaz6518]

I have started these workouts . It was really tough for me in the beginning as I am novice to such exercises but now I can do half of what you said in the video and getting better day by day with my running. Thanks to You.

[@simonhodgson4941]

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 👍

[@simonhodgson4941]

And they really work on your core which will help in my mission to banish my dad tum 😂😂

[@plty3931]

@@simonhodgson4941 good luck

[@sekharachandra]

yes, they are tough for a beginner like me! getting the form and balance right took all my energy, but I can feel the improvement on the second day! thanks Heather and GTN team! 👏

[@sporti7867]

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!

[@CleanEdgeWC]

Great video. Thank you. I recently have started running and ran my first half-marathon. I'm really out of shape sad to say. I've seen the plank on many videos. And it looked easy until I tried it watching your video. not easy! I definitely realized I have a weak core. And I need to do a lot more strength exercising. You wouldn't think I'm out of shape because I don't look like it. And I do physical labor. But I am. Thanks again.

[@happywid]

I like the way you describing, it makes everything clear... thank you

[@jermm2183]

been running for a long time for track and cross country so am pretty familiar with most of these but making the personal stretch from 500m and 5k to half-marathon was something I struggle with as my heart-rate is high while running after half points. I think I learned a lot of useful things as I don't go in the weight rooms often but more on the field. Will include these exercises 2 times per week, thank you Heather!

[@ian757]

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.

[@alanbarriquel5270]

Thanks for sharing! I'm new to running and my knee is killing me! Gonna focus more on strength training too.

[@dharmendra661-s5t]

its really good exercises, loving it

[@vintagecelts174]

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.

[@ByaheniPtrRu]

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.

[@sheyringhang2269]

Hey That's great.

[@mgway4661]

I love your voice. I could listen to your videos all day

[@LeeSmith-qy3or]

Thank you ! I have looked for S&T videos and you have combined the best of all of them. RUNNIING: I want to do 5-10K at about 8 minute pace, but have reached a plateau. Suggestions? I am now going to start adding fast intervals to my Walk/Run/HIT regimine.

[@poormansmtb5204]

I just started running again great video very informative thank you keep up the good work

[@gtn]

Good luck with the running! And thanks.

[@shannonswanmcadams7505]

Wonderful explanations of the progression and of being mindful!

[@danie92]

Tonight was my first time doing any sort of strength training and crazily enough, the shin splints that I’ve been dealing with for months have stopped bothering me (at least for now). Some of these exercises were a bit challenging and the only ones I was able to do the full sets for were the lunges and calf raises but I’ll definitely be incorporating all of these more often if it means I’ll be less prone to running injuries. Thanks GTN.

[@JJBpilot]

Look up kneesovertoesguy and tibialis raises. Stretch and strengthen them.

[@danie92]

@@JJBpilot thanks, I looked it up and I'll start adding them into my strength work this week.

[@JJBpilot]

@@danie92 and... you also may be over extending towards the front. Do you heelstrike? Slap forefoot down? If so, Work on shortening your stride a bit too. More a mid/forefoot strike.

[@danie92]

@@JJBpilot when I first started I used to force a forefoot strike because I thought that was good technique, but that was the worst my shin splints have ever been. Since October I've started doing a midfoot strike and in December I started strength training so the shin splints are very mild and manageable. The last time I had some bad soreness was while doing hill sprints though but that's subsided. In terms of the stride, I think trying to improve my cadence has made me shorten my stride. I'm short so it's usually around 0.7m for my easy runs.

[@mhaas281]

Thanks!

[@olivertodd2901]

Your the best. Thanks.

[@karstenmeinders4844]

Perfect! Reminds me that I need to resume my core / strength training again!

[@alc6276]

Really helpful and well explained. Could you include some back strengthening exercises in future videos? Thanks.

[@therunningguy]

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.

[@heatherfell_oly]

I completely agree with you but it is always hard to motivate to do these exercises.

[@therunningguy]

It is, but not if you replace a run with a prehab session as it's better than a rehab session. I've learnt to respect the load us runner's put on our bodies, think about it like a cuddle to say "thanks for letting me rip you apart".

[@stevenwilliams520]

Thankyou for this video I found it very helpful and a great addition to my running regime 👍🏻

[@gtn]

You're welcome! Mega glad we could help!

[@CarlosOdria]

Awesome video, thanks!

[@randomizer212]

useful tips thank you

[@osmirod1]

I love this. Wow

[@elgordo_in_elnidocristnamc8989]

Great videos, l watch all thr GTN stuff. I have a question, when l do a long or hard run l never get sore hamstrings or gluts, only sore quads and calves. Does that mean l am not engaging my gluts or hamstrings? Thanks!

[@nikitaw1982]

For awhile I would do 10 to 20 minutes of core and hip exercises before a run. When I didnt got bad lower leg pain for first 10 minutes of the run. So kept doing it. Forget why stopped running.

[@natashaderksen5485]

Should I do these on my running days or rest days? Thanks!

[@75vuong]

I tell you what, you can say that I run like a girl, if that girl is Heather. Such a great instructor; so, helpful. Thanks

[@PiyushTanpure]

thank you

[@user-xq8ll9ov5l]

Thanks for the video. What model shoes are those?

[@sannidhireddy9412]

Do we do these before running or after running?

[@yassingbreel7854]

I like your tone of your speaking

[@midshipsport]

Thanks

[@yashwantdesale6895]

Fine exercises

[@stoogemund]

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!

[@sullyakhtar6883]

How did the marathon go

[@JibbaJabber]

@@sullyakhtar6883 Hmmm, seems like it might have gone v.badly!!

[@gard1726field]

Good video, can deadlift and squat be good alternatives?

[@agampritahiremath4228]

Can i do this before running (morning) or in the evening ?

[@ifonly2675]

Oh the split squat ! My old knees just don't like it. Or any lunge for that matter !

[@edwinramirez1702]

Getting stronger glutes, hammies and making sure you are activating them over your quads will help. Also/ make sure your knees do not go over your toes will help!

[@phacocataractdrlvkraju5]

Well said Edwin and @If only, give adequate time to recover, then repeat, say, do them with a gap of 3 days or whatever time gap which works. Initially it appears to make knees sore but ultimately, efforts are fruitful. Personal experience, (50yr with weak knees perennial injuries)

[@brandonhalfhide8543]

Great video ! How much rest do you take between exercises ?

[@zeshanae]

Should these exercises be performed before runs or only on rest days?

[@christianmostegel1592]

I did most of this Exercises already Today at gym😁👍

[@heatherfell_oly]

Great, well done!

[@dermotmurphy7790]

Hi, great video! quick question- for days that you do an intensive strengthening session, do you recommend keeping your running days every other day, or running on the same day? Thanks!

[@dlivino9976]

No running after strength and conditioning. Run the day after.

[@bufiji07]

I like to do split squats using a weight bench for my back leg.

[@Varunkumar-pl2ld]

What is the best core exercise?

[@tommystevenson2921]

excellent

[@7kidvid]

Smart that the focus is form over reps.

[@cathiepixie]

Great video :-) Thanks

[@nootnoot1463]

Is this what helped you in the south west cross country champs?

[@manggalawiryawan3242]

What is brand shoes that she wear?

[@DamianDaniels]

The split squat is missing the graphic for Reps and Sets

[@kimaleeemanuel1098]

how do I overcome shin splints each time I restart run after a short break?

[@bobbob9364]

Can I do these everyday

[@suhaishaque1180]

Hey! Why do I feel my glutes heavy when I do jump squats? It's like I've to drag it to do it.

[@DannyValchev]

It's hard, but don't give up easily! I almost did.

[@nadswim1176]

Can kids 4yrs plus perform these practices ??

[@BassPlayerAvailable]

How many reps for first exercise please? You never said.

[@James-yy4vl]

Will these exercises help with knee pain while running. I’m no physio but I think it’s it band syndrome

[@soupyruns9709]

James I had the same issue, mine was caused by weak glutes. Hip bridges, clams & squats are hopefully your answer, they helped me 👍🏻

[@jmaches2]

I have had chronic issues w/that. Cupping of quad/IT band helped more than anything else, as did (of course) strengthening glutes/hips and lower back! Good luck - I am just 2 weeks back into running and going lightly.

[@jaylordvincentvaldez4166]

i'm here because of my online class in PE

[@hrishikeshtembe1646]

Whenever I run, after 2-3 days my shins start to pain alot which stops me from running. What am I doing wrong?

[@suharishful]

It’s common if you are increasing mileage too soon. Foam roll a lot and warm up thoroughly before you run and do some calf raises and increase 10% mileage every other week.

[@hrishikeshtembe1646]

@@suharishful thanks man!!!

[@raya3208]

Will my legs look as good as yours if I do these ?!

[@jackwatson6720]

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?

[@ime7371]

Go on turbo/indoor trainer and do some more structured sessions, these will be more time efficient as you will always be pedalling. You can also control your intensity and power better than on the road when you train indoors

[@jackwatson6720]

@@ime7371 What do you think I should be focusing on Watts? And if so how long should I ride for to improve my aerobic endurance?

[@ime7371]

@@jackwatson6720 I am not a coach but compete Elite level at short course, If you have access to Power it would be useful however if not a hr monitor is fine. Would also suggest you do an ftp test to find zones to work at the correct intensity. I would say the longer the better however decide a race effort and focus on doing longer reps at this effort to get used to it for the race. Also look at the profile of the course- if hilly then maybe some over gear work to build strength in the legs

[@therunningguy]

Hey Jack, I would try and get atleast 2 5hr rides in before race day but as far as the ergo sessions go if time poor it's best to build strength and endurance with longer interval sessions with a bigger gear say around 60-70 rpm. Best to do 5-10 min intervals and also session durations where you just push the bigger gear after a warm up, hope that helps and best of luck.

[@DamianDaniels]

I think you'll be better off with a coach!

[@hikerJohn]

Now I remember what famous person you remind me of . . . Minnie Driver

[@bobbob9364]

I am going to do 4 badly ?

[@andrewworrall4302]

I'm the 100th comment

[@bobbob9364]

With due respect to people affected by covid ,but I am fourghloud and can c how easy training is when I don’t have to wash dishes for 8 hr a day

[@spmstreaming2540]

You have amazing leg!

[@chrissyb.1534]

The first exercise isn't really good for the knees...

[@mistymorgan8068]

What do you recommend instead?

[@tamimhusain3376]

Err no, split squats can actually be very beneficial to the knees if done correctly. Stop spreading broscience without backing up a random claim you make (most likely this claim is anecdotal as you probably tried it yourself, felt some pain and decided it's not a good exercise for the whole world)

[@scalyskincw210]

those socks 😍

[@DamianSanchez-v1s]

Bro😂

[@jobbi925]

exercises are great, but the rep range.... this could be on "how to get big legs" 8-12 reps is for bodybuilders. (1-5 makes you stronger without getting BIG! and 15-20+ reps will ofc. not make you as strong, but atleast you dont get big bulcky legs....)

[@etabeta123]

what a beatiful legs!

[@sheyringhang2269]

Lol

[@risingempireentertainment]

Why are all running tuts british people or austrailian?

[@bobdown5520]

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?????