STRENGTH TRAINING FOR RUNNERS | Reducing injury risk

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Sooooo many people have requested this video, and here we are, FINALLY!
This video has been on the cards for so long, but with the amount of running I've been doing, I've not felt able to also film in the gym... but with my little ankle niggle at the moment, it's the perfect time to share what I usually do in my 1-3x per week gym session! Obviously I'm no PT/coach/physio, but all these exercises have been recommended by the following people. Give them a follow!
Holly Rush - / rushbynature
Pete Stables - / pete_stables
Aiden/The Irish Physio - / theirishphysio
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Want to learn more about creatine? Here's the article I wrote: www.trailrunne...
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[@Kelly_Ben]

What a gorgeous gym! And visits from Tia are always great!Thanks for taking us through your pre/rehab. I'll definitely incorporate more walking lunges and step ups. Ugh. 😆 I'm sorry about your missed race and injury. All of this will lead to you smashing your big race. I'm finally incorporating regular strength and yoga into my training, determined that 2023 will be the year I succeed at, and don't just survive, my trail marathons and ultras. 🤞

[@FloraBeverley]

Thanks so much Kelly, appreciate it as always! 🥰 you've got this 👏🏼👏🏼👏🏼

[@adamwigley1318]

I’m coming back from a weird knee injury. It’s so hard to be knocked back, really great to hear open talk about the tough bits of running/training/injury as well as the treats.

[@FloraBeverley]

Ah no poor you! Hope you're on the mend & thank you!!

[@simonrunc8067]

Thanks for sharing the strength work👍 so important for running .

[@lazyhusband]

I love the start of all your videos. You are always so happy go lucky.

[@amelia.jane1235]

Thanks Flora! 💗 Love this video, so helpful! 👏 I don’t like gym for that very reason…I feel so intimidated - Imposter syndrome. Seriously, thank you so much. Really helpful to see what others do. 💗

[@FloraBeverley]

I feel ya! You've got this ❤️

[@MollyRuns]

Planning on doing my first 50k in September and have just picked up a knee niggle, so this is amazing timing!! Thankyou for sharing 🥰

[@FloraBeverley]

Sorry to hear that! You've got loads of time though - perfect time to start strengthening!

[@IainThacker]

S&C work... something every runner knows they should do and too many of us neglect! I've recently added a club run directly after my Thursday gym session and my awesome PT has re-worked that session to reduce reps at higher weight. So far it seems to be working well and legs are feeling increasingly resilient to fatigue.

[@hellomark1]

Good luck with recovering from your injuries! I had an ankle tendon thing in the past that refused to get better, partially because I was new to running and continued to run on it when it hurt, so eventually it hurt all the time... currently I'm trying to get over a shin splint, that I again caused for myself from upping my weekly mileage way too drastically. I've been out since mid February and I get anxious about running on it, even though I have a race April 1. It makes me mad too because it's just the one shin and other than that I was soaking up the extra training damage really well. Thanks for the video!

[@gerrybesworth7762]

Thanks Flora and I wish you well for a speedy recovery. I have always found, much like yourself, recovery to be helped along with some activity rather than complete rest. The challenge is often reining in when you are feeling good, but it sounds like you have a good mind set. Hoping you get back to the trails strong and soon!

[@FloraBeverley]

Thanks Gerry! Yes fingers crossed. Giving it a go tomorrow! 🤗

[@GGCommunity]

Really appreciate you sharing the routine, Flora. Been avoiding leg days while marathon training as it just ruins my runs for the next couple of days, but these exercises look a lot better. Thanks! - Mack

[@FloraBeverley]

No worries!! Yeah it's tough to balance the 2 but worth it in the long run (so to speak)

[@trailrunningphil]

Wow, incredibly strong lady! Great to see these sessions Flora. I must try some of these

[@cherries4life387]

Hope you recover soon from your injury Flora.. stay positive! (I know you will)

[@cedricvnbg1119]

That's a well equipped gym ! Great exercices also : high load, plyo and all important muscles group targeted :)

[@LoveLiFilms]

Instant 👍🏽 because this is the EXACT video I’ve been searching for. Much love ❤️🤞🏾

[@FloraBeverley]

Amazing!! So glad it's useful! 🤗

[@Tonyr2]

I stopped using protein powder after quitting boot camp. Spoke to a running coach about a minor niggle that won't clear and she suggested re-starting the protein powders which I did and it seems to have the desired effect. So much so I ran a course pb at a tough half marathon last Sunday. The Baldock Beast for those who know it's a toughie. Carrying on with the powder and eating protein rich food too of course, that never stopped, so can confirm what you said, it helps runners too.

[@FloraBeverley]

Ah that's amazing!! Definitely does the trick when you're training hard 🙌

[@paulmulks]

What brand you using?

[@andyisaacs4554]

Think I need some gym time , great vid and wish you a speedy recovery and back to kicking some ass

[@manuel_877]

Like to Flora, a diferent training day, good job. A nice week for everyone.

[@lauraspencer8499]

Really interesting to see these typr of strength excercises in gym. Altho I can't afford to go to gym, I try do some stuff at home and you have given me some new ideas. Love the natural 'doggy' interruptions.

[@FloraBeverley]

Great idea! Even bodyweight versions will be good for you :)

[@kildpopper]

Ooh, I never thought to do calf raises with the Smith machine. Will give that a go in tonight's session!

[@YourTrueShelf]

Well done for taking the rest, I'm sorry you're injured. Still switched to cycling at the mo as per physio but at least I'm actually really enjoying it. Your gym session was amazing, wow! X

[@FloraBeverley]

Thank you!! ❤️ glad you're enjoying the cycling 🤗

[@abdullahquzmar1]

Thank you a lot Flora for sharing, I hope you recover soon & catch your 100k race 🙏🙏 I was planning to do my first 100k too in Saudi Arabia dessert but unfortunately, I got injured 2 months ago and I'm still recovering I wasn't going to the gym, but I started focusing on strength much more after the injury.

[@FloraBeverley]

Ah no poor you! Glad you're getting into the gym - it should help protect you from future injuries!

[@AMostlyFunctionalJess]

Great to see step ups and plyometrics in there. Fantastic for glute development and muscle co-activation.

[@thecaitlynhowarth]

Would love a full garden tour!!!! Yesssss! I want to start a garden so bad. Any resource suggestions for those who are clueless? 🙌

[@FloraBeverley]

Haha ok ill do it in summer when the garden is less of a mess! 🙈 hmmm I did a LOT of googling 😂 fell down many a wormhole

[@thecaitlynhowarth]

@@FloraBeverley ahhhh perfect!! I shall jump into a lot of google searches! Excited to see it this summer!

[@tnan123]

Some very useful exercises to try. Thanks for sharing your gym session. Single legged exercises I find are great! Also interesting stuff on the creatine for running. Hope to see how it works for you moving forward.

[@5canwalk]

Great injury prevention tips🎉❤

[@balletickid]

Wishing you a speedy recovery Flora and really interesting to see what strength exercises you do! Please try not to worry about getting the running content out, your body is more important and doing the best it can for you, I'm sure you already know that of course but just wanted to say, get some rest and you'll be back out to enjoy the nature soon :)

[@FloraBeverley]

Thanks so much ❤️ feeling a lot better already!

[@balletickid]

​@@FloraBeverley so glad to hear!

[@steve5473]

Definitely adding weighted step ups and the jumpy exercise to my routine, suggested add to yours:)(cos I'm all about sharing) nordic curls and tib curls (I share by both!

[@gwilymeades]

Thank you for sharing this, it has been really useful!

[@FloraBeverley]

So happy to hear that!

[@robwilliams9965]

Thanks Flora for a really interesting video 👍 I'm sorry you're suffering with an injury, it's so frustrating when all you want to do is get out and run ; I'm just this week getting back to a walk / run routine after a calf strain and many 1000's of calf raises and heel drops! I hope you shrug off that ankle problem soon 🤞

[@FloraBeverley]

Thanks Rob! It's already loads better since I filmed this on Monday. Hope you're better soon!

[@timeonfeet]

Thanks for sharing Flora. Been trying to focus a lot more on strength and conditiong recently and have really felt the benefits. Loving the kettlebell mainly and how versatile it is so you can mix it up

[@FloraBeverley]

Amazing! Yes I have a kettlebell at home for when I can't make it to the gym 🙌

[@nicmarlow6388]

just coming back to this to say I tried the single leg press in the gym today and I love it, can really feel it working each leg well (rather than dominant leg taking over). I also tried the jump down/box jump thing, that went less well but I'll give it another go next time, my form wasn't great. Anyway, HAVE ALL THE FUN TOMORROW!!

[@FloraBeverley]

Haha love that! Glad you're giving it a go :) Thank youuuuu gonna need it!!

[@nicmarlow6388]

@@FloraBeverley 🧡💛💚 you've got this! x

[@verityh]

Thanks for sharing, this is really helpful. Can you also share your upper body strength routine?

[@FloraBeverley]

hey! I've shared this on my Instagram and TikTok accounts :) Might do a video on here someday!

[@debbieglen2800]

Get well soon 😊

[@gabeduran8321]

Super Smart move Flora to not push it and saving yourself for the 100km. Your right, "shit does happen", you just roll with and turn it into a "POWER" move!! Woohoo! What is the name of that BEAUTIFUL Hound? Must get its Beauty from its owner!!!! ; ) Flora I live in the Gym! The tenacity that you show in your running, I shit you not, I do gym stuff, I would honestly say 2-3x more than what you do Running! I just now need to implement the running gradually, to be ready for my first ever 50km in August 2023. For reals!!! Don't push it, save yourself!! we cannot offered you not doing the 100km event!! Woohoo! All the best!! Is your event in the first week of April 2023? What is the event's name?

[@FloraBeverley]

Thanks! She's called Tia. My race is on the 1st April and is called the Lakes Traverse :)

[@TimPushman]

Great that you bring these kind of issues into the light. It's always tempting to push through the pain, which is fine on race day, but totally not in training. Strength training is always good! (but please, can you make your videos less jerky, I can't watch more than 10 minutes, thanks)

[@FloraBeverley]

Less jerky? The camera is on the floor for the majority of the video and literally not moving!!

[@TimPushman]

@@FloraBeverley I know, but you use this software that removes the gaps in speech so you twitch around while you speak. To me it's just annoying but for a non-native English speaker it becomes unintelligible. And I like to watch with my gf.

[@michelleharnett1351]

I must be taller than you cos I love the leg press (for one thing, you get to lie down!) And you've convinced me to try creatine.

[@FloraBeverley]

Haha yes you probably are. Or the machines are built differently. I love the exercise, just not this particular machine! 🙈 Good luck with the creatine 🤗

[@melg3770]

Hey flora, thank you sooo much for this video! Really waited for that 😊 do you also train your upper body in the gym?

[@FloraBeverley]

No worries! In-between races I dedicate 1 day a week to upper body, but aside from core workouts, I don't do any upper body when I'm training for a race. I tend to do a few mins core every session though :)

[@melg3770]

@@FloraBeverley oh thats nice, would love to see a video from your upper body workouts if you u have time for that 😊

[@MrArnie82]

That's a good idea too mix protein and creatine as mine is unflavoured 😅

[@gabeduran8321]

Your Irony is super cute and adorable!!!!

[@MelanieSakowski]

I love this sequence, I’m going to do this tomorrow 👌🏻 Q: do you have an upper body routine? Posterior chain work?

[@FloraBeverley]

Almost all of this works posterior chain to some extent. If you mean glutes specifically I do squat every so often, but prioritise deadlifts to work hamstrings more. And yes I work my upper body esp on my off season, but cut back (except for core) when I'm doing lots of running 😊

[@MelanieSakowski]

@@FloraBeverley cool! Thank you 😊 true.

[@Runner_Phil]

I also strength train weekly after being injured which really helps, creatine has definitely helped me with performance and I am running much faster and recovering faster. 🙂

[@FloraBeverley]

Oh amazing!! Happy to hear it

[@AugherAndy]

I'd love to know about creatine... when do you take it

[@FloraBeverley]

@@AugherAndy you can take it any time of day :)

[@OliverMay1]

Thanks for this Flora, this is exactly the video I needed. I've been looking to use the gym to supplement my running to aid with injury prevention (picked up a couple of injuries recently which I think could have been avoided with gym work) but am unsure where to start and a bit intimidated with the sheer volume of information out there. Your routine will give me a starting point and something to build on slowly 🙂 Thanks again.

[@FloraBeverley]

So happy to hear this!! Hope you get back soon :)

[@OliverMay1]

@@FloraBeverley Thanks 🙂 I'm hoping to run my first ever ultra this year, so I need to get back into training quicksharp as well start some gym work (pesky injury meant I missed my favourite time of the year to run - the winter!)

[@jasonpierre4165]

Thanks for sharing this video as I am very wary of going to gyms but know I need to do something to strengthen my muscles as recovering from a meniscus tear. I will try and use the exercises at home to start with. Also, can I ask why you do not wear trainers in the gym, is there a specific benefit? Thanks

[@FloraBeverley]

No worries, good luck!! Yes - because I run to the gym I am wearing running shoes which are far too squishy to lift safely in. You can engage the right muscles better in solid-based shoes or barefoot :)

[@tamiio1]

unweighted walking lunges on the treadmill (1-1.5mph) are really good when there's no/little space in the gym

[@FloraBeverley]

Great shout!

Great post 💪🏻🧿 I'm following you now

[@Rebecca-vu1xp]

Which hydration vest would you recommend for someone training for a marathon?

[@MelanieSakowski]

9:37 Holly Rush is so great!

[@MelanieSakowski]

Also I’m a big fan of the trap bar as well 👌🏻

[@LaurensLibrary]

Creatine always has a weird affect on me so I can’t use it 😭 this is so useful, thank you!

[@FloraBeverley]

Ah shame! What sort of weird effect? Thanks for watching! ❤️

[@LaurensLibrary]

@@FloraBeverley Makes me feel off, almost sick - at first I thought it was something else but I've tried it three times and it's had the same effect each time

[@jameshhenderson]

What is a typical period of time it takes a UK resident to have an appointment with a National Health System physical therapist? Do you have to establish a “clinical need” to get an appointment and is a running niggle enough need? Or, can/do you see physical therapists on a private pay basis outside of NHS?

[@Kelly_Ben]

I've been very curious about this as well.

[@FloraBeverley]

It completely depends where you live & what you need seeing to. If I'm lucky, I can get a same day appt to see a Dr but in recent years that's less and less likely. You have to see a Dr to get a referral for anything like a MRI scan/ECG etc., and the waiting lists for those can be long, unless you're an emergency, and then it can be same day as well. But unless you're at risk of dropping dead, that's very unlikely! You can often go private if you have the cash, but what I found with the heart scans is that the waiting list is about the same as they use the same equipment & locations. So I went NHS (and am forever grateful to them!)

[@markthomasson5077]

Looking at the dead lift (first exercise) I would worry that it could very easily put your back out.

[@FloraBeverley]

Nope - it strengthens your back and as mentioned in the vid is a lot easier on your back than conventional deadlifts :)

[@josejimenaz]

Yes running makes u younger when i run I feel like I'm 17. Again

[@verdivanderwesthuizen576]

Can you help me train for a half marathon with full marathon half 21km 42km is full

[@francolive5718]

You are 🔥

[@primalstrengthculture782]

THE face!

[@pearcheese455]

Thanks, you are super cute and kind, you always look super pretty 😱

[@TreforTreforgan]

What’s this ‘strange heart symptoms’ you’re talking about? I’m only asking because I have post covid arrhythmia. Very wobbly, sometimes scary, heartbeat.

[@FloraBeverley]

Ah no poor you! I'm wondering if mine was the same. I've had an ECG & Echo and all apparently fine now though, so all good! 🤞

[@TreforTreforgan]

It’s quite a common post covid complication apparently. Ah well

[@pearcheese455]

Hello,I hope you have a beautiful day, you are super amazing and cute 💕

[@haraldbrinck1297]

Sorry, when it comes to avoiding injuries I never listen to advice from people who are injured. 😁 But I hope you recover soon.

[@FloraBeverley]

65% of runners get injured each year, so looks like you won't be getting advice from anyone 🙃

[@haraldbrinck1297]

So many? I was not injured in 2022, but I ran only about 1200km and the longest distances were half marathons, perhaps that is my "avoid injuries" secret. 😂

[@gunneronfire]

Now I know why you have such great skin, you get a dog facewash every so often!

[@FloraBeverley]

😂😂😂 so gross isn't it?