7 Gym Exercises To Make You A Better Runner

[@gtn]

What are your favourite gym workouts?

[@jesses3311]

Any unilateral movement to improve single leg stability/balance. Lunges, split squats, and single leg bridges are my favorites! 💪🏾

[@MinorVoices]

The deadlift! It engages so many muscle group that almost every kind of athlete can benefit from it. Romanian deadlift is even better for runners since it engages the hamstring even more.

[@schnellebrille138]

Single leg deadlift

[@iqbalwahyuperdana]

Timestamp 1:03 cable abduction 2:07 calf raises 3:14 box jumps 4:09 split squats 5:20 deadlifts 6:57 lat pull down 8:02 bench press

[@teamorange9651]

Thanks !

[@walkingalong7067]

Thankyou

[@MaxG4880]

An awesome home alternative to cable abduction is side plank leg lifts: Hold a side plank and lift the upper leg up and down. Same muscles worked, plus you are working out your core. Tough as heck! Or you can do the cable exercise at home with a resistance band. You can substitute pulldowns with pullups at home but if you're not quite at the level of being able to do them well, you can add a resistance band to help yourself along. Loop it around the bar and place your knee or foot (depending on length) to help you along. When I was first forced to transition to home workouts due to the lockdown, I had no equipment for bench presses. I substituted by putting a ton of heavy stuff in a backpack and doing pushups with it. Just make sure your form is good and you'll find that it's no less effective. Thank you so much for this great video!

[@goodyeoman4534]

Good shout. I'd say they're a bit advanced for most, though. I do side leg lifts with 3 second holds. But will try these ones.

[@sunnyprattu]

Thanks buddy, I was wondering how the hell would do I cable abduction at home

[@jamiefuhrman403]

Hexbar is a great deadlifting option for those with back concerns. Also a big fan of single leg deadlifts with dumbbells to isolate the hammies. Split squats, box jumps, and lat pull downs are some of my favorites, you nailed the essentials Heather!

[@robscherer]

Super thankful GTN exists. Incredible content for years, constantly crushing it! Thank you for what you do!!!

[@goodyeoman4534]

Best thing is to pick about 4-5 exercises that target a mix of hams, quads, glutes and calves. Then add in a couple of exercises for particular areas of weakness, such as hip flexors, shins, lower back etc.

[@BurnyTone]

Reverse nordic curls! Anybody struggling with IT band and quadriceps tendon tightness, this is the magic exercise. It solved my year-long issues!

[@jonathanweatherill1029]

I over did the squats and ended up injured right before starting base training. Almost over the injury now but will have introduce strength training carefully so probably will be using leg press over back squats at first. Deadlift is king 👍

[@bfrazer8696]

Starting to train for my first half and full marathon, which means much less lifting....but seeing that bench press and lat pulldown is going to continue to help me run better makes my heart happy haha

[@santoshadwani6704]

Strength training is very important for running

[@simonliebe7369]

Very well said

[@osloslosl]

Ok bro

[@220smoker]

What are your workouts for strength training

[@zeeshreds]

1. Cable abduction - glute minimus, glute medius... 2. Calf raises- strong calf and Achilles tendon. 3. Box jump- land lightly.. glutes..hip drive and core strength 4. Lunges / Bulgarian split squats- Unilateral, challenging, specific to running 5. Deadlift- posterior chain, back muscles. 6. Pull ups/ lat pull down (upper body) 7. Bench press/ push ups.( upper body)

[@mialeeyoga]

Great video. Thankyou. I've decided to improve / track my run this year - after 2 trail runs past two days (approx 6 & 7 kms each) I noticed my glutes are sore! Suggested glute excercises would be really helpful thankyou!

[@bowmanvillain]

Great video thank you! I have been doing deadlifts the last few months and have noticed a difference for sure.

[@MichaelChristodoulides]

Very well paced presentation and examples . Thank you

[@chrisstrider]

Great pull-up Heather

[@daniellongstaff3408]

I did the deadlift without bending my knees, like it appears here. I now have some lower back pain. I think that a better way is to dead lift by bending both the knees and hips.

[@Jimmy_Maxwell]

Awesome video 😃

[@toddwatson1995]

Awesome information! Thank you!

[@paulcarlson4230]

Yes like the older runner said, im only 63vbut with injury some things seem to make it worse or rest period seems to take to long , so don't over do if you love running

[@MrTigerlilly68]

Hi GTN, Great video, please do a similar for cycling...

[@damienabbott9805]

Absolutely amazing Heather - thank you so much!!!

[@justagerman140]

Great video! Can you please provide some more body weight exercises for when gyms are in lockdown?

[@roeldrost5778]

Push, pull, hinge & squat. Good content.

[@SarahsMarathonQuest2024]

Thank you for this video! I'm training for the London Marathon 2025 and have joined a gym to be able to do more strength training. I did this workout this morning - enjoyed it and the variety was good. Used a step with risers for calf raises and box jumps. Are there any other exercises using gym equipment you could recommend?

[@philippeguegan1643]

Thank you for this very nice video. Easy to follow and practice.

[@ozhunter6708]

Back extensions using a Roman chair. Stregthen hamstrings, glutes, and lower back abductors

[@goodyeoman4534]

I do those. Also, single leg glute bridge, side plank and therapy type exercises for the hip flexors.

[@kwgrunner]

As a senior runner with 78 marathons on my legs, I still desire to run faster & well, but whenever I do runner's leg & core strengthening reps, I have to take 2 or 3 days off from running because my legs are so sore from these movements!

[@AlicjaChojecka]

Repeat that, please... 78 marathons?

[@kwgrunner]

@@AlicjaChojecka Yes ma'am.🙂

[@andrewhall6695]

Go down further in the calf raise to work on ur shins as well on the way down

[@today-nl]

Great video!

[@gtn]

Glad you enjoyed it

[@bikeanddogtripsvirtualcycling]

congrats on the WR - amazing achievement

[@callumthorsen5474]

Jumping lunges (can add weight vest for more resistance) pretty good alternative also works cardio system

[@Kilcobert19]

Watch Garage Strength's video on deadlifts. I would argue a clean a better exercise for posterior chain. But if you were to deadlift, single leg RDLs are my preferred over conventional deadlifts. Deadlifts just exhaust you when they're low reps

[@michaelellison8329]

Heather, what about core strength and balance? Great content as always

[@adiathani4299]

Deadlift squats standing overhead press planks will strengthen your core. That's enough. Abs workout are only optional.

[@mad_incognito]

I always have a hamstring exercise in myu program - right now I am using a leg curl machine in the gym and at home I sliding my legs into a bridge (laying on my back) on a towel

[@rodriquez01]

Thanks for your kick ass video

[@kimalexander4187]

I really appreciate this video and the workout, i am adjusting my strenght training to model what u presented, I have been running for 42 years and really never done this but at age 67 I see the need now. One side question regarding the Dead Lift how many sets and reps for a beginner. Agsin Thank you and your team there.

[@radrunning8535]

Great informative video, thanks.

[@trbeyond]

If you hit these 6 core movements you’ll be set: Squat, hinge, press, pull, push, stabilize.

[@HS-fm9kv]

In addition- strength training is vital for those over 40!

[@JJ-bs1dc]

If I only want to do exercises with my own body weight and resistance bands can I ajust the exercises e. g. The abduction in the beginning lying on the floor with a resistance band?

[@arjay2002ph]

i do airplanes and side plank clamshell for glute med and core stability.

[@SanthoshKumar-nf2sp]

I run at least 4-5 days in a week. Is this a daily routine exercise which I should do before a run? I run around 3 miles.

[@notmyrealname6272]

Great video as always. Any tips on attaching resistance bands at home to replicate some of these? I have all the bands just can’t seem to find the right place/way to attach them round the flat! I have dumbbells but do you think it’s worth buying a bar as well?

[@ghost-wl3pm]

instead of the cable machine - is the seated abductor machine also okay?

[@SyedtheITguy]

Should these exercises be done on non run days only or can be tried on run days? If so, before the run or after?

[@williamwu469]

can the first one be replaced by a resistant band at home?

[@sunilreeo]

Do we do these workout daily or alternate days?

[@DavidSanchez-lp3si]

Dam after a good run i hit the weights for 2 to 3 hrs after.

[@allanmetsar123]

some exercises are quite useful, but not sure about recommending complex-movement heavy weight training exercises, as people who can perform those safely, usually also have quite good core strength and general form to handle running related stresses

[@monicareyes2286]

Which shoes are these?

[@slim2047]

any core exercise?

[@zooropa414]

do you have knee friendly exercises?

[@deankrain]

I've been told that doing calf raises past the horizontal (heels lower than your toes) is bad for your achilles tendon. Thoughts?

[@MattiWeitz]

Not true mate. It’s actually used in the rehab of even full tears as well. In strength training (unless you do body building and going for the pump look) you always want the load through the full range of motion. Happy training 😊

[@stuartalderson2635]

Why are the reps per set in this video mostly within the hypertrophy range? Is that a specific target of the weight training to complement the running workouts you’re doing?

[@steph-4204]

What can I do in place of box jumps I hate them

[@fernandagalina]

What would be the ideal ratio between gym sessions and running, if you want to improve running distance and cadence?

[@mitchruns9667]

Run twice a week on your speed days

[@FirstLuphar]

Could you please explain, how benchpressing is improving running? With the pull down I am fine or can imagine how it is going to help, but the benchpress seems counterintuitive to me.

[@Autobahnueberquerer]

I guess, to keep the body balanced. If you workout your back you should workout the corresponding muscles on the other side as well.

[@seed.planted]

Wall handstands or overhead press is probably more specific to running, due to its requirements for maintaining posture. I only bench when I’m not deep in training. If I’m focused on running, I stick with pull-ups, push-ups, dips, and wall handstands for upper body. For me those have better transfer and more time efficient

[@MattiWeitz]

It’s just for balance. Posture exercises are key but deadlift covers that one. For running upper spine and shoulder mobility is key 🔑

[@0xWilliamSutanto]

i got pec cramp sometimes during marathon distance, i almost never train my pec muscles

[@henrycook5404]

Box jumps? Only if you want to risk injury!

[@jobanski]

#gtncoachescorner (joe+banski 😉) When strength training, I know you should mix up the types of exercises, but there are some that I love doing every time I workout! What are some strength training exercises that you love doing?

[@hineighbor]

I work out my glutes by clenching my cheeks when I take my massive morning dump

[@reverseflash6248]

So 3 times a week or twice?

[@TheSandkastenverbot]

If you did no running at all and only strength training, 3x would be ideal and 2x not very far behind. Since, however, you run a lot, 2x should be plenty and many runners only do 1 weight training session a week.

[@arnabkalit630]

This video is for runners , so I see it in 2x speed 😁

[@glenunderhill3523]

Why not just squat, deadlift, bench and standing shoulder press. These barbell exercises are easily titrated.

[@fernandog.aguirre2791]

i own the Normatec system and i"m not impress at all! Expensive and not near results!

[@leisthatmorgan2861]

😂😂😂 any of those are not essential... movements of strength exercises must be closest to the motion of running