BEST Exercises for Runners (Strength Training | Plyometrics | Power Exercises)

[@E3Rehab]

Don't forget to check out the blog with references: e3rehab.com/blog/strength-training-for-runners/

[@antonioespinoza7875]

Congrats, great video. Straigth to the point.

[@LajosToth-z5p]

OK. Viva Europa: Magyarorszag: Budapest: Sport Budapest 2024.!!!!!!!......❤❤❤🎉🎉🎉😊😊😊

[@noamseitz3521]

Day1 2:30 Pogo jumps 3:27 Box jumps 4:38 Lateral step down 5:30 Single leg deadlift 6:32 Single leg defecit heel raise 7:25 Nordic hamstring curl 7:50 Banded hip flexion Day2 2:57 Drop jump 4:00 Explosive step up 5:05 Rear foot elevated split squat 5:55 Side plank hip abduction 6:55 Seated deficit heel raise 7:25 Nordic hamstring curl 7:50 Banded hip flexion

[@alejadravc4585]

🙃, this is so helpful thank you so much

[@MaQuGo119]

Thank you.

[@lanana0]

These exercises really work for me. I tend to get persistent knee pain if I run for long periods of time without adding strenght training 2-3x weekly. I took a running break to allow my knee to heal, followed this program, and reintroduced runs slowly. I now run 12km 3x weekly with no problems. If you're sick of injuries I highly recommend trying this

[@sirergo2610]

Really? Those jumps looks hard on the knee though

[@InputSpark3]

How long was your running break?

[@kevinokack5406]

My knees are always sore as well after 3 long 6 mile plus runs every week I will try this thanks

[@lanana0]

@@sirergo2610 I'm not a professional so I can't say for sure that everyone can do these exercises safely. All I know is that I've suffered from knee pain since my teenage years but I never felt it after incorporating this. I took a break from running until my knee pain stopped. Then I did this program (without running) for a month or two (sorry I can't remember exactly because its been a year). When I started running again it was short distances (no more than 4-5k) with a weekly 10% increase in distance. (if you increase intensity you should not increase distance simultaneously). I've now run 3-4 half marathons and I'm running a marathon in 2 months. Hope you're still running injury free, good luck✌🏻

[@lanana0]

@@InputSpark3 sorry for the late reply, I waited until there was no pain from my knee. After that I did this workout 1-2 months before incorporating runs. Because I was sick of knee pain I really did my best to stay patient. I started with short distances and added mileage slowly. it worked out, I run up to 25k on my long runs and my first marathon is in 2 months👍🏻

[@rosrebel]

The one thing about this guy ..is that he speaks clearly ....and explains it well ...while explaining why specific exercises are recommended....a really good teaching video 👍

[@amblincork]

Yes, such a relief and contrast from videos that seem to promise s lot in the headlines but don't deliver so much

[@Nyelands]

That is two things not one.

[@YESHUA_IS_KING7]

Credits to the script writer too :)

[@szaszmisi]

Clean, organized and super useful info. With a masters in PE and running competitively for almost 30 years there is still a lot to learn. Thank you.

[@goriotv2023]

you can insert 1 day of speed interval in your program instead of another long run. like 4x 100m or 4x 200m or 4x 400m. The other one is hill running.

[@LukeRocks81]

I understand that this can replace the long run with the physical aspects I just worry about not developing the mental fortitude that comes with the experience of the long run.

[@alexm1841]

I ran track and field in college and I approve this message 😂 I used to high jump, 20 years later and I’m into trail run/hikes in the mountains. These are all excellent exercises!!

[@harrisonsmith5018]

“Write that down! WRITE THAT DOWN!!”

[@alantay9409]

Excellent content. I am a senior who loves running but did no strength training. That lead me to lots of knee pain past few years. I started strength training 2020 using many of the exercises in your video. The exercises eliminated my knee pain, improves my mobility, flexibility and gain muscle mass in my quads, calves, hammy, hip flexors and glutes. I am running without knee pain since. I continues to exercises with weights, resistance band/sled, treadmill, rowing machine 2 to 3 times a week. I am so glad your content reinforces and confirms I am doing the correct exercises for running and my daily activities. Thank you for sharing.

[@E3Rehab]

That's so great to hear, Alan! Thanks for sharing!

[@jeremylwh]

This comment gives me the reason to start strength training for my running today! I have been experiencing shin splint. Time to fix it and run better

[@JennaOnTheBeach]

Awesome! Great results. I'm starting today!!!

[@alexcrypto21]

Dude, you are the legend. Everything you need to know in such a short, well structured video.

[@3853981]

I randomly found this video 2 years after it was posted. What an excellent video, have to love the science-based approach (including the reference papers) and his explanation. A bit of “monotone” during the video but, you get the What-Why-How extra clear so, well justified. Will check more videos. Thanks!

[@North2019]

Training for my first marathon. I have had my own routines for a few months now but have been looking for some different options. This is perfect! Thanks!

[@EdsonDawson17]

Most comments covered it all, I will only add I’m very pleased to have found this video, I’m training for a marathon and started having all kind of pains due to lack of exercise, this video was a masterclass for me.

[@MrTrackman100]

Very helpful. This should help me ready for the National Senior Games in May. All Gold!!

[@creatingcreations2875]

As a freshman who is lookin to run a mountainous 50k this year, who also struggles with running pains and near-injuries, thank you so much for this video! I will be adding these to my strength workouts from now on.

[@mattstegall]

This is definitely one of the best strength/plyo running videos on KZbin. Earned sub and I look forward to looking through the rest of your vids. Thank you!

[@bieourself]

Thank you for a very informative and well-made video! I especially appreciate that you start with the science that backs it up, and put extra information for sprinting. I will use the exercises in my strength training routine.

[@liljemark1]

Outstanding content! Can't wait to get back into running and incorporating some of this to see if it improves my running.

[@DavidDeeble]

This is fantastic, guys. I was going to repeat the program in your ACL rehab workbook - I'm currently healthy (thanks to you guys!) figuring it would serve as a reasonably good proxy for building overall running-specific strength during my offseason. Now I'm thinking I'm going to use these exercises as a template. Thank you!

[@gateCodeKC]

Love your strength training tips! Just what I needed. I used to train everyday for triathlon but stopped after 5 years because of time and kids. Just recently ran a 5k parkrun at sub 30 and want to improve without getting injured. Thanks for this free program!

[@froywhernside]

Did option A's last night at the lowest amount of reps you suggested... I'm so sore today!!!! Hoping this will help my running, clearly working so far! Great video

[@BeeSaucySkateboarding]

Love the well detailed put together videos on relatable topics! Keep up the good work

[@likahei2010]

One thing superb for this channel is speaker provides a few variants for each exercise so they fit people with different strength to follow.

[@amblincork]

Seems like an excellent video and very well delivered. At 64 my aim.is to recover some of the speed I have lost in recent years when I was almost exclusively focused on marathon distance on hills and mountain so I will follow this video.

[@benmundy8347]

Really appreciate you taking the time to do this. Dang, you’re strong!

[@MrShadow205]

By far the best running workout there is. Thanks a lot! Also, where can we squeeze in upper body workouts in this program?

[@E3Rehab]

You can add it to strength days if you don't mind a longer workout or on the easy run days.

[@therealaman632]

I do weight lifting n running Hypertrophy and endurance training can help me to run fast or strength training ????

[@RahulBhagatclicker]

One of the best video about strength training that I have ever watched !! Thank you so much !!

[@JorgeAmigoGM]

Thanks!

[@E3Rehab]

Thank you!

[@timcowley3032]

Another excellent video. Great info and well put together. Many thanks 🙏

[@NicoOrtizDrums]

EXCELLENT VIDEO BRO!! Congrats. Keep it up

[@521182]

Absolutely phenomenal video. Subscribed.

[@danwilliams7354]

Great video, I’ve been running injury free for a long time but recently started increasing my cadence to get better race times. I was wondering why I was getting frequent hamstring and hip pain and this video explains it very convincingly. Will definitely be trying these exercises and will report back if they work.

[@mtelectrical8068]

Did they work?

[@danwilliams7354]

@@mtelectrical8068 hard to prove it but I’ve been doing the exercises and the hamstrings problem has completely gone away. Still have a few hip problems but much better than before and it doesn’t last very long after a run.

[@rossfripp4503]

Great, informative video with no BS. Keep up the good work.

[@DominicR-y5d]

Thank you for this comprehensive strength video. Right to the point each exercise!

[@davidarthur3221]

Very good content. Short and to the point. Very useful in helping my kids...

[@bryanv7135]

Thanks so much for posting this content. Very helpful to have explanations.

[@justinashworth240]

I'm in phase 4 of your knee resilience program and I have less knee pain than I have in 8 years. Thanks! I'm looking to start doing stuff like you have in this video after getting through the program. I'm not looking for medical advice, but would you say these workouts could be a good progression after that program? They seem like a natural extension for people looking to work on athleticism. And to everyone else: buy these folks' programs!

[@E3Rehab]

Thanks, Justin! And glad to hear! Yes, some of these exercises could serve as an extension of that program.

[@JennaOnTheBeach]

Thank you for this, it's ace! 👍🏽👌🏽 Have struggled with ITB syndrome and weaknesses that require this kind of work and this is exactly the guidance i needed to get more disciplined with it! Looking forward to more content! Anything on plantar fascia pain?!!

[@nadthasiribergman8388]

I am so grateful I found your video. Thank you so much 🙏

[@sukhrajbahadursingh7592]

SIMPLE and Very Beautifully Explained.

[@LuisRamirez-db5lc]

Woww this is exactly what I was looking for. I really love this information, well explained and super organized. Thank you!!

[@snakey973]

This is an excellent video for strength building and running- best one I've seen. You really covered all the bases

[@beiimu]

very useful , thank you very much!

[@martinsmith2652]

Great video, thank you

[@danvilbrown2866]

Thank you Tony for the program. Will this program also assist an recreational trail runner.

[@jordanrouse2029]

Awesome- can you guys do a video with a similar approach for jumping?

[@E3Rehab]

We have a full video on plyometrics - kzbin.info/www/bejne/aGXZhZijma2cp7s

[@FitFighter15]

Gold mine information, great work 👏👏👏

[@ChristianFrankIvezaj]

This is awesome. I love the breakdown

[@besharjamalalhousaini5370]

The most impressive and interesting thing is that this is all for free! Wow. Thank you sir :)

[@KanadaTurk]

Awesome explanation!!!

[@harishkarmaran]

Fantastic explaination and detailed analysis,very helpful and shared with my clients...

[@apostolis_23]

Excellent video!!

[@MrPvyasaswy]

Thanks a lot ! Very helpful.

[@leandroaraujopersonaltrain9811]

amazing! thanks for sharing!

[@AMRPhysiotherapy]

Real nice video with some great exercises and pointers, nice one

[@cosmonaut42]

Very informative, and good sources which you have stated.

[@keithisaacs6092]

Brilliant video will include these exercises into my training.

[@amitsrivastava5743]

Excellent content!.. Thank you so much

[@Cnamonn]

Thank you so much for this! May I ask if long runs are considered hard run sessions?

[@betchieharrison5526]

Thank you for this information ❤❤❤

[@haidyyousif2125]

❤ Big THANK YOU. I LEARN Alot from your Content

[@garyknight8616]

Fascinating and helpful. Thank you

[@ericchevalley]

Awesome set! Thanks!

[@christianbiason1839]

Very informative Video for runners sir!! Thank you so much!!! 👍👍👍

[@sShamSss]

Good video. You should also include exercises for the lower back and abdominal region - it will improve endurance

[@manzarra03]

Good job!

[@bhaswankurra8266]

One of the rare videos I have seen that is crisp and clear. I am recovering from an achilles tendon rupture and getting back to full running again and this video is among the best I have seen on strength training for runners!

[@nikitaw1982]

that demands of running segment at the beginning was the best bit. 7 min mile is my 5k goal pace roughly and thought i had to work on hip flexors hamstrings glutes. those are important but didn't realize how important soleus is. new goal i can will probably go crazy with lol. been reading so many 5k articles and never mentioned this. makes sense when most common injury is shin splints which i'm guessing is when lower leg muscles over fatigue. Just starting exercise again and will do MAF method to keep my ego in check whilst doing a strength program. thank you. i'd like to spend the time and do a skips b skips etc as well.

[@xtrwq]

Started running a couple of months ago focusing on 5k and shin splints are my worst enemy, good thing these exercises seem to help. Looking at how I trained I think something akin to the MAF method does seem to be a better way, as most will probably try to do too much too early, as I did, though luckily I didn't injure myself so as to need a a bigger break. Running is quite taxing on the body and it's easy to push yourself too much. The MAF method is about building your aerobic base first by running in the aerobic zone / zone 2, no? Sounds good, but I think there are 2 things that one should add to it: strides and hill sprints. The reasoning is this: if you do 4-5 strides of 100 m distance and hill sprints of 7-8 seconds from time to time it shouldn't really increase your risk of injury that much, but it will improve your running economy and neuromuscular system, it will provide an incentive so that your body will try to adapt to higher speeds. It also adds a little variety, especially if you do a lot of treadmill running. Think there's also another thing to consider, if you don't run that much you probably don't need to focus so much on zone 2, I run 6 days a week (+50 km) the 7th being a strength training day, but if I only did 2-3 days I wouldn't focus so much on low HR training, as there is enough rest time between each run to go harder. I would also use the talk test (and perceived effort) to get the appropriate pace when running easy, not focus so much on HR. This probably doesn't look like it's MAF / zone 2 training, but I think "run in zone 2 all the time, it's easy to build on this after" is a little over hyped nowadays.

[@nikitaw1982]

@@xtrwq thank you. Strides and hills through the week seems smart. Personally I’m happy to do bucket loads of zone 2 until I meet my strength goals (1.2xbody weight barbell back squat for 10 reps). Then add tempo runs and intervals. Also no one I’ve heard talk about developing the coordination side of things. If land off balance slightly each step then a whole bunch of different little muscles have to do a lot of work to pull u into/keeps u in balance. If so a lot of zone 2 then all these little muscles learn to coordinate and get strong (and the tendons) without the body having them as an after thought as trying not to have a heart attack is the priority. Also as it IS taxing on the body and if a beginner I’m happy with Mafetone as I can get a lot of time on feet without sacrificing the other things I’m doing. (I easily sit around do nothing all day given half a chance.) I like that I could do a heavy weights session then calmly bounce from foot to foot slowly moving forward 30 minutes to flush out the lactic acid from the weights and slowly build my engine for running and build all the muscles and coordination to do it efficiently. I burnt out about 2 months ago and last month I started just walking 3km to the coffee shop and back. I’ve started jogging up the one or 2 short hills along the route and body doing ok so far (daily almost a week), maybe swap on alternate days “jogging the flat, walking the hills” with “walking the flat and jogging the hills.” I don’t want to say “I must jog the whole way” I’m just not that committed atm and don’t want to get turned off. I think just let it happen with time. I should out grow the walking soon I’m guessing. I haven’t been doing weights but walking shoulder exercises using a booty band, looks weird but I usually go before sun goes up. At the gym I started doing a single leg body weight strength routine for lower body. Atm I rest 1 to 2 minutes between sets and only half the reps I could do 5 years ago. I figure do daily like the physio wanted and get to full reps and no rest between sets and should be able to comfortably go for a 5km run nonstop without it being too taxing. Being lazy I think I’ll stick with Maf just cause suits my personality. Injury prone, have a tendency to go too hard and quit after a week also. I have a bit of anxiety and adhd type symptoms so a long slow moving meditation could be good for mental health. The walks now have become lots of pushing and pulling against my hands at different angles looking for weekness in shoulders so can do a couple swim sessions a week come summer. Doing that as I walk means thinking a bit hectic. Have maintained it for about 2 weeks daily now and finding it harder to fatigued shoulders most angles which is good. Maf running, hills and strides and freestyle swims seems good. 2 or 3 barbell sessions to stay strong all over for work or gardening on the weekend. Running 6 days a week!! Great job. I hope to be doing that kind of output maybe new years or late January.

[@ANIKET-7566]

very helpful thank you so much bro😊

[@moeketsitau9894]

Hopefully this going to help me with my first ultra marathon❤

[@tarshas9263]

Awesome video!!

[@jeremylwh]

Liked and subscribed! Very nice explanation and video on each steps! Love it and thank you. Here bcoz I want to improve my running and minus the injuries

[@philipkim9779]

Thank you for this excellent content!

[@onkelsort5381]

Great video man! Thx.

[@matthewzavala6491]

Love the video! Do you think these exercises will also fix any strength or stability imbalances between legs? Also they are all sagital plane, would it be a good idea to vary up the planes of motion?

[@JonatanMachado]

Great explanation! Thank you! :)

[@louise431]

Brilliant video thank you.

[@stevierunner]

Great vid thanks. I would like to see strength exercises for running with little or no equipment.

[@nicokerkola]

Definitely going to try these

[@victortorres1585]

Great video was watching another video about running exercises completely different channel but you guys had the same shoe must be a sign

[@ParthYadav-dy5gw]

Loved it!

[@_darius]

Pure gold!

[@iantobrewer3896]

Really informative video

[@knutbk]

This content is gold.

[@E3Rehab]

Thank you!

[@tytorrance96]

Great video! I am starting marathon strength training and this is perfect!

[@chrissimpson6378]

Did these exercises help with you're marathon?

[@alekskul]

Amaizing video!

[@opusmax8171]

Thank u for this !

[@satyakaamesh2634]

Excellent 👍

[@khaledsaifullah4415]

Excellent instructive

[@PB-ik6yn]

Same with exercices for swim pleaaaaase, and bike 😍 nice video

[@rosrebel]

Excellent stuff

[@yontobaa5039]

Crazy good video, thx so much😱❤️

[@sarathmarang2380]

Ur work out very useful tnx sir

[@sevadawai]

Thx for the video sir..i felt that in every part of my muscle. I'm 100% positive that this will improve my running n crush my PB👍👍⚔

[@water9344]

This video is good for your logical reasoning even you don't run

[@LalawuTu]

謝謝！

[@E3Rehab]

Thanks!

[@mahdibaqer7324]

Excellent content 👍

[@Zues-dh4jg]

thank you sir

[@abd2112]

Thanks for this video. I'm currently training for a half marathon and it has rest days on Monday and Fridays. Long easy run on Sundayn and rest are usually base easy runs with at times runs at a faster pace. It's Hal Higdon novice 2. My questions, Can i do the first one on Monday and replace my Wednesday cross training for the second section workouts? Or should i just be doing only one of these in the week?

[@yousefosman9051]

Good video - cheers