CORE STRENGTH ROUTINE AND DRILLS FOR RUNNERS | RUNNING TIPS

Suggested sets and reps:
Beginner: 2-3 sets of 8 to 12 reps
Advanced: 2-3 sets of 15-20 reps
To ensure that you're not too sore the next day (which won't help your running), try starting off with 2 sets. If you're in a peak training phase and your body is already tired from the training, you need to be extra careful adding these in. If you have a race within the next week, wait until after the race to try out these exercises. DO NOT do these the day before a key workout (tempo, intervals, long run, etc.). Instead, try doing them right after a key run or the day after.
Make these a habit by incorporating in something you enjoy- listening to your favorite podcast, listening to music, watching TV, etc.
Therapy bands can be found by doing a quick search online.
Thank you for watching!

[@alanjohnson8396]

Good morning Sandi. I've followed and watched you and Sage for years now and after your podcast yesterday I decided to go back to some of your core and strength exercises to improve my overall fitness. I'm in my 60's, have only taken up running in the last few years, and think you are correct that overall strength and changing up our training is important. Thanks for your tips.

[@nhmasterchief01]

Coach Sandy, you and Sage have helped me greatly in my journey from having never, ever really run at all, to running my first 10k at 10:50 m/k...now I'm running 4:05 - 5:05 per k....THANK YOU BOTH SOOOO MUCH

[@pauldrogin5768]

New subscriber says thank you. Was looking for what you do when it isn't a run day. Perfect.

[@RunnerThin]

Well done. I'm going to start doing your exercises on Dec. 21, 2020 and training for a Masters Mile in June, 2021. You have a good well rounded program and well spoken.

[@xorina123]

I bought your 50 miler running program guys.... love it and using the video you have here to strengthen my core muscles! Thank you... you are amazing! Training for my first ultra, and I am in good hands with your plan. ❤️

[@servandosegoviano9980]

Thanks for the video, the view is amazing BTW! Good videos.

[@hanz6pack]

Glad Sandy is back!

[@DTinaj]

William Winn i

[@DarkaFire]

Thanks Sandy and Sage, a great video and very useful!

[@hectorcornejo2956]

absolutely loved this. thank you so much. not so long ago I had an IT band injury and it sidelined me for atleast 2 months. so these will definitely come in handy.

[@AinokeA365]

This is such a great channel for runners, thanks for sharing all of your training tips and tricks! Looking forward to more!

[@cynthiawalsh152]

Great video!!! Just finished eight weeks of physical therapy...every one of your exercises are on my to do list (which are done, BTW!)...only I have planks of all varieties too 😝 lol! At 54 yo, I understand the importance of a strong core and am looking forward to choosing "my winter marathon" this week!

[@Lovely_Inspirations]

You guys did a great job!

[@amberaiko442]

Can you guys possibly make a video on how to train/run when the weather is hot. How do people stay motivated during the summer season?

[@chinatosinthiti3076]

I know it's over a year late but here's one video: kzbin.info/www/bejne/ZoGrnH9-iNinj6M

[@PremJay]

very good tips

[@grindpalm]

Great with a new upload on the Running wild channel - glad to see you're back Sandi!

[@maximuz7375]

Thanks for sharing Sandi & Sage. 🍺👍 Cheers

[@jianchao88]

Thank you Sandi and Sage for this !

[@murshizimahadzir8459]

Nice info and ready to rumble☝️

[@spartin149]

Great video, I look to improve my form and cadence while jogging and also jog for longer periods.

[@vortexstudios8830]

You two do a great job. Thanks so much for sharing!

[@adamandlorraine]

Nice looking location with the mountains. Show us the trails🏃🏃😁where is that in the USA?

[@ludovicrenou4953]

awesome video. very informative and extremely clear. great job.

[@GoldBloodedBeauty]

I was actually experiencing pain in my lower back during runs because I have a really bad habit of arching my back, especially when I run. I tilted my pelvis forward while running to test my theory and immediately felt relief in my lower back. Just a side note in case maybe strength isn’t the issue in some runners’ lower back pain 😊

[@timothy958]

Weaker glutes tends to force the body into an anterior pelvic tilt, so strengthening the glutes is definitely the right way to go.

[@wl2878]

Sandy you are awesome!

[@iPondR]

great work guys... these are spot on

[@PlantPositiveFilms]

Great routine!!! We will definitely include some of it in our training!!!

[@craigtsmith6957]

Very Sound Coaching - Good Job

[@scottreutter]

This helps a lot! I need to work on my hip and glute areas for sure. Thanks.

[@utah1man]

Good information I will start to incorporate.

[@philipmcevoy7206]

Awesome workout you 2 thanks for sharing

[@nathankimbro2639]

Good tips. Thanks

[@colinkinton1244]

Great video! Thanks for providing these. Really good tips.

[@johnhenry4389]

Great video. Thanks!

[@RickMartinYouTube]

thanks for the exercises

[@alantay9409]

Thanks for the tips. Love them all.

[@ssfnp]

Great tutorial thank you!! 🏃‍♀️🏃👟🎽

[@runningcycling]

def will be adding this into my training

[@mrnothingbettertodo]

Congrats on the victory Sandi...

[@BucketlistFitRunning]

Now on my favourite list. Will come back and back and back to this lol

[@H2Oasis2012]

thanks so much for sharing. awesome videos as usual.

[@haryanatrends6481]

Good job

[@mattreid859]

Really helpful stuff - thanks a lot! Just what I've been looking for:-)

[@wl2878]

Thanks for sharing!

[@jonathanshatford3016]

Great video

[@snigdhasingh4914]

Thanx for the video..will help me out in my knee pain while running..but these exercises can not be done after the run right? Suppose I go for run in evening so I should do these exercises in morning. Is that right?

[@MilesCelticus]

Clams, Bridges, Single-Leg Deadlift, Hip Flexions. 2-3 x 8-15.

[@MrShoji5150]

Thumbs up for Sage’s shorts being shorter than Sandi’s, and I will give two thumbs up for if Sandi’s shorts getting more shorter than Sage’s short. 😜 Nice training tip.

[@benjanson7484]

These exercises are great, if only I found this video before I got injured 3 times- oh well better late than never I guess

[@VijayVasve]

Thank you for this useful info, I m going to try this for sure

[@JulienNeel]

Great video, thank you.

[@lindahammer9785]

Thank you!!!

[@chrisdills2885]

awesome! thank you!

[@PeterlosAparatos]

Brilliant!!!! Thanks for the video! :-)

[@zikomo8913]

What is this majestic place with mountains in the back, Boulder?

[@meditating010]

Coach Sandi - thanks for you content, do you have any videos for fixing external knee rotation and how those people can run whose knees are rotated outwards due to poor early life form?

[@Kamexoxo]

yay, new video! Sandi, can you share some of your vegan recipes? that would be awesome!

[@swordofhonor2]

vegans have no souls

[@az1trey]

Good video. Thx...

[@katchitchats6942]

great channel!! the running community is awesome!

[@CaitlinKershawPhoto]

Great tips! Every muscle is something I need to focus on lmao

[@nznige]

great video =)

[@punk4rockorz]

This is great. I really need to work on my glute and hips, which become bothersome when running 3 times a week or more.

[@karmawangchuk5515]

well it really helped me.

[@mjki4mm2]

More videos please

[@wolfstalesm.chapman1640]

Hey, Max here form Germanay,..started runnin like 2-3 month ago..i have great condition it seams...i can talk and sing while running :) :( but my knees dont take the distance and i went on a 16,5 Km run yesterdays, - do you have "Videos for knee strength?" as i like your Videos a lot...! Greetings Max.

[@jerseyrider4369]

I feel like adding sprints will fix a lot of problems for distance runners

[@lleung6755]

what's your thought on Stu Mittlrman on running slowly to do your long distance?

[@bxx7666]

Does Canaday do any heavy weight work? I thought for sure this would help

[@ravi13rana]

Great

[@MsKreynold]

What's a good rep range for these exercises?

[@exemplarinstructor]

To avoid injury with push ups you should go slower on the way down and pop back up with pace. Great info though, thanks!

[@avacos21]

Chilled guys ever

[@alphacharlie65ms]

I have met Sandi on the trail and she is very nice. She took the time to take some pics with me and my family. Very nice lady and in very great shape.

[@sarahenglund3656]

Is your knee supposed to be slightly bent when you do the side steps

[@jesusmorones6453]

i have a problem with shin splints. when i run pain me do u have something? tip, recomendation

[@bobz5]

How should you incorporate these during a training block? Do them on rest days? thanks great video.

[@phl0w666]

Everything explained in detail in the descrption.

[@wildernessandme]

When doing that push ups, consider getting your elbow close to your body. Triceps should be parallel to your body (on down position).

[@marinaivanova6630]

Thank you! :)

[@dipanjanchakraborty8752]

How many times do it I week?

[@DanielChristev]

Where on earth can I get Sage's running shorts!?

[@VincesInHocSigno]

Look in the kids section.

[@upfulsoul826]

You should put her KZbin link in the description.

[@AllKinaTing]

this IS her youtube channel

[@upfulsoul826]

All Kina Ting Thanks I got confused.

[@aodtoxic]

The place you live looks breathtakingly. Where is it?

[@aMulliganStew]

aodtoxic I’m pretty sure it’s the front range of Colorado anywhere from Ft. Collins, through Denver and down to Colorado Springs, perhaps further.

[@Vovan1560]

Boulder

[@scottsland99]

Typo in video title guys, 'Training' is missing an i.

[@scottsland99]

Good run down of the exercises btw!

[@victorlitteral5969]

More like the Bent Leg Lateral Raise, not sure what a clam is.

[@olive4naito]

Not going to do the first exercise with any guys in the room 😥

[@fuscia13]

Who wears short shorts? Sage...

[@CantStayAwake]

ooooooohhhhh that single leg deadlift form has got me cringing..... girl you gotta keep your weight in your heel and hip hinge! unless you like back injuries.

[@ajitthomas1651]

Sage, those running shorts went out of style thirty years ago!!!

[@user-zo3wy4we3t]

Bad push up form

[@tricoachal]

The exercises themselves are fine. You look silly doing them in your thick soled Hokas, honestly, and also, form matters, and in some instances, the form isn't as good as it needs to be. Lastly, when developing strength, 'time under load' actually also matters, and there's little of that in many of these demonstrations. Lastly, the push up looks awful. Bring your elbows in and slow down a little bit - it isn't intended to be a plyometric exercise. Are you fast? Yes. Is this a valuable video? Let's just say, in my opinion, it could be much better.

[@jakeydudey101]

Your opening for this comment was poor. You literally insulted them based on their shoe choice without reason.I honestly can say there isn't anything wrong with the form demonstrated in this video. You also mentioned that they didn't use a lot of "time under load" during their demonstrations. You said it right there, it's a demonstration, not a full replay of their workout. Sandi even mentioned that at the top of the 'clams' exercise, you can hold the abducted position to get a better feel.. Increasing time under load.I also don't see anything wrong with Sage's push ups. His elbows are relaxed and not being forced into adduction or abduction. Maybe if his elbows were level with his shoulders then it would be a concern, which they are not.And since when were push ups not 'intended' to be a plyometric exercise?? You do them based on your goals. I think you're very carried away with being 'slow and controlled' and maximising muscle tension (which you did not mention, you actually mentioned 'time under load'). Time under load can be exactly the same with a low rep, slow tempo set, as a high rep, fast tempo set.Also, you're not their damn f'ing coach.'Let's just say, in my opinion, you could and probably should take a step down.'

[@alphacharlie65ms]

It's your opinion.

[@tblightningbolt8902]

Al Lyman don’t be a dick. It’s unhealthy

[@nuamino]

Thanks for sharing!

[@snigdhasingh4914]

Thanx for the video..will help me out in my knee pain while running..but these exercises can not be done after the run right? Suppose I go for run in evening so I should do these exercises in morning. Is that right?

[@andreadugato]

great video!! thanks

[@lleung6755]

what's your thought on Stu Mittlrman on running slowly to do your long distance?