Documentary | Exercises for runners

Join us for an inside view on the exercises training of our groups in Kenya, Ethiopia and Uganda.

[@federicoboldrin8912]

It would be great if you could do a tutorial with the basic body weight exercises as well as the drills they are used to do on a weekly base.

[@veltaz9961]

Just bench bro

[@andersholmelundjrgensen7586]

Some years ago they made a video series with Marc Roig, the physical trainer. There are 8-9 videos. Search for “core excercises with Marc Roig” and “runnning excercises with “Marc Roig”

[@ArturoCapa]

kzbin.info/www/bejne/gHabiqyXjrGomsU

[@AidanJokes]

Lots of unilateral leg stuff, ankle stability work, hip flexion and hip extensor work

[@greganikin7003]

do you know what body weight exercise is? - RUNNING is the body weight exercise.

[@rych7852]

I'd pay good money to get a copy of their strength and conditioning programme! 👍👍

[@akt1391]

I know right

[@francescocasadei8840]

Me too! It looks like all the exercises can be done at home with very inexpensive equipment (elastic band, low weights, swiss ball). I've got several books about strength and conditioning but the newest ones are leaning towards heavy lifting to increase rate of force development (explosive power). Of course NN Running Team athletes make the difference here, but if these simple exercises could also help improve the average Joe like me, I'd be more than happy to pay good money for the program.

[@ScienceOfUltra]

Here are four of Jake Smith's routines from his Strava for January-February 2022 while at camp [in Uganda it looks like]. He mentions that anyone can find the routine in his Strava. So I dug. Jan 16 Post first run at camp 18 exercises (2 sets of each one) drills in-between some exercises - 60 second plank - 30* calf raises both sides - 100 star jumps - 20 * squats - 20* leg raises - 30* back raises - 60 * single leg hops - 15* single leg glute bridges - 20* walking lunges - 20 * tricep dips - 50 * medicine ball twists (no weight) - 20* side to side hops/jumps - 15 sec high knees - 10* RDLs - 10* side plank dips - 10 * burpees - 15 sec mountain climbers - 60 secs wall sit Jan 23 Standard body weight exercises routine 5 min jog up and down to get body warm, followed by drills 18 exercises (2 sets of each one) with flutter kicks after each set - 2 min plank - 30* walking lunges (15 on each side) - 20* press ups - 30* calf raises both sides - 35* back raises - 120* star jumps - 30* tricep dips - 20 sec high knees - 20 sec heel flicks - 20* short sit ups - 60* medicine ball twists (no weight) - 15* hamstring lifts both sides - 12* RDLs (no weight) - 15* side plank dips both sides - 70 sec wall sit - 40* moving touch toes core drill - 70* single leg hops both sides - 10* glute drill with other leg on bench pushing upwards (Henny exercise) - 5 min slow jog Feb 6 18 exercises (2 sets of each one) after each 3 exercises jog back and forth 2 * on the path outside room - 15 * leg raises, 15 * 1,2,3,4 - 40* walking lunges (20 on each side) - 25* press ups - 40* calf raises both sides on step - 60 sec wall sit - 150* star jumps - 40* tricep dips - 20 sec lift knee (clap under knee) - 20 sec heel flicks - 50* short sit ups - 20 sec flick legs forward (running drill) Djibouti team showed me - 15* step ups both sides - 15* RDLs (no weight) - 30 * side plank dips both sides - 20 sec flutter kicks - 20* squats - 50 * moving touch toes core drill - 6 * hamstring fall (Katie holding ankles) - Short cool down jog Feb 13 Body weight exercises, core and drills (increasing reps and some different exercises) very warm 18 exercises (2 sets of each one) split into 6 groups after each group, jog back and forth 2 * on the path outside room plus longer drills Group 1: - 30 sec leg raises - 25* squats - 50* back raises Group 2: - 50* double calf raise on step - 1 min plank - 80* hops both sides Group 3: - 60* side to side crab crawls (30* both sides, focusing on form) - 50* tricep dips - 8* jump squats Group 4: - 30 sec lift knee (clap under knee) - 30 sec heel flicks - 60* short sit ups Group 5: - 30 sec flick legs forward (running drill) Djibouti team showed me - 30 sec 6 inch hold (core drill) - 18* RDLs (no weight) Group 6: - 40* side plank dips both sides - 18* Henny hamstring drill on bench - 70* moving touch toes core drill

[@sanjeevtamang6465]

If you added up all the time wasted searching for shortcuts and trying to cheat the process, the hard work could have already been done by now.

[@rych7852]

@@ScienceOfUltra Thanks very much for that!

[@mauricepointer9555]

Thank you NN Running Team for another outstanding video. Congratulations to you on an outstanding 2022. All the best and greetings from the United States of America 🇺🇸.

[@IanRamon]

Thank you! After starting to do many feet exercises and abs i did feel much more stable, lighter, easier running. And less and less pain. Thank god i stopped just running and start do exercises to strengthen all muscles from abs down because i saw these type of videos. It would be great to show some basic exercises. We did have a peak into their training already :) thanks for sharing behind scenes.

[@jimmyhart3191]

Multiple mentions of the necessity of a strong core! I will listen!

[@andrenewell3097]

I like the "surprise" and "spare" parts analogies. Very informative.

[@hufemeve]

very crucial, informative & encouraging video for all athletes to embrace in cross training for strengthening, but must of all - to prevent injuries. one word fellows: PLYOMETRICS Thanks NN Running Team 🤜🤛

[@ronpearlman]

some of these guys are millionaires already but their simplicity is admirable.

[@idulwibowo6815]

We need more awsome video like this👊🏿🔥, absolutely important

[@kasperadamson4654]

Probably the most misleading title ever given to a video in KZbin. Or was I really the only one who came here with an expectation to get a set of specific exercises?

[@Sharky12235]

They're not going to share all their secrets mate...

[@chandraveerchaudhary6265]

❤❤ Same Here 😅

[@paultaylor4056]

Great insight into the core training regime. Thank you for sharing; and inspiring 👍

[@lucycove]

Wow trabajo impecable, me encantaria conseguir algun video al respecto. Muchas gracias por mostrar tanto profesionalismo.Mi admiracion a todos los atletas. Saludos coordiales de una amateur que ama el running.

[@julianairestarforce]

Great exercises for me hopefully it's made it me successful in the future Thank you so much god bless you NN Running Team

[@federico1297]

excelente información, muchas gracias y bendiciones a todos los atletas!!

[@mellino1202]

A really good documentary! All the best Kiptoo🔥🔥🔥🎊🎊🎊

[@bhabenmalodas4461]

I love Kenya❤ my best runner Eluid kepisogo. Good runner in the world. I am indian❤

[@chetan3087]

I am not runner , my pace is 6.5 min/km , I runs 5 to 6 km daily, Am I doing good?

[@amanshah488]

Great 👍

[@aeytjteya3898]

You are a runner. There is no objective measure of good; if you are running better than you were in the past, if you are meeting goals you have set for yourself, if you are enjoying it, you are doing good

[@AnashuaBanerji]

Excellent program..fundamental and inspirational...thank you

[@sushanta1969]

Thanks once again for various type of Training uploads

[@stf8888]

Can you share the specific training program details so others can use it :)

[@abhilekhhhh]

It will not help you

[@danieldunstone6128]

where do i find a full tutorial of these excercises they seem great and such a nice kind group

[@Domgii]

good one, nice to see some insights

[@SaitejaKothapalli-t9m]

Good motivation and best discipline

[@amitmuduli4082]

I like this very hard exercise not a simple man do this ❤

[@orindamn4475]

How do I sign up for this program? I will travel to Kanye if I have to.

[@johnjulius9128]

Much Love from Tanzania🇹🇿

[@viniciusquirinozibordi6054]

You are simple amazing👍🏽👊🏼

[@ashishkumarjena7248]

Lot of respect from India 🙏🏻.

[@claudiaguaristy2711]

👏🏽👏🏽👏🏽👌🏽🙅🏽‍♀️🏃🏽‍♀️it is seem a excelent programma.

[@hazimnazari9185]

This is so inspiring

[@rateddg-1356]

I wish I could go to a running camp and just train the right way for a few months.

[@ひろのぶたにかわ]

If you stack up and do it three days a week, you can do it

[@mrceo4266]

I would like to copy of this exercise... Even just a glimpse

[@Goku842]

What must I do to be able to join you camp 🇿🇦🙏🏾

[@Chavadave]

Well, I'm from Thailand. Can I ask for advice from the coach? Because I'm a fat runner and I want my calves or legs to lose weight. I suggest you a method from Thailand.

[@ratebbannour8383]

I hope one day i can fly to kenya ad spend a month therr in keptagat 😢😢

[@310gowthamsagar5]

"if you get them by surprise then they react by cramping up" !!

[@Roberto_Reef]

Amazing video !

[@thebucsfan7903]

Great vid

[@grimbow1]

Love the videos!

[@zakarialouzri2893]

We want a program for beginners and important tips

[@sisk591]

I love this video! :)

[@deepaksirohi6383]

Hello sir ,i am from INDIA ,sir, can i join your group for trainig

[@sq_zakarya9722]

From morocco 🇲🇦🌹

[@bhagwanteli1048]

Next video on straching please

[@ugvccvv2995]

Support from Brunei 🔥

[@dhruvrajsinhchudasama2127]

Which is the best exercise for reduce shin pain ?

[@jsacodes916]

Look up exercises for shin splints.

[@ladislavtaric5984]

Thanks

[@malcomphonela3256]

Thanks very much .. wanna join you guys

[@rikito30]

Amazing 🔥 🔥 🔥

[@gunaseelanm3479]

Can anyone tell me the list of exercise ? Please

[@nathalyvelarde9086]

Just do search for core exercises there is a lot on the internet

[@solfuela1393]

Those kinds of exercises you can often find in running magazines. Orthopedic doctors and physio therapists might have flyers with some of those exercises. There are exercise videos for runners on youtube, as well.

[@joseoswaldomartinezrodrigu154]

Yo creo poder ir a correr a Kenia

[@shrinivasshenoy4598]

Love from India

[@hassanmakame]

Nice one

[@Sylvia-p6r]

Am an athlete I want to train with you guys can I come

[@AnsabAnsab-le3qf]

How about beginner training for cross country runners? Just write in the comment

[@Runner913]

super Exercise sir 👌👌👌👌

[@robertopessoa3909]

Muito bacana!

[@obadiyahshamayahubey2142]

Awesome

[@elpaqsy6657]

Feels mildly disrespectful putting subtitles up for a guy that’s speaking perfect English

[@evilazioluizluiz4706]

Yes show 🇲🇼👏👏👏👏

[@FRONT-END-TIPS-PROJECTS]

I am getting cramp here and there

[@dna1238]

Science rules 🎉🎉🎉🎉🎉🎉🎉❤

[@BHATOORA]

They know the solution but don't tell 😏

[@joeasuncion7854]

NN needs to Boycott ALL Marathon events until the Prize Money is Acceptable or Comparable to US and European Standards. If KIPCHOGE is an American named Smith or a European. The prize money for winning or breaking the world record will be MORE than what KIPCHOGE has received from Nike and the Berlin Marathon or London Marathon, or wherever. The African Runner is being exploited. They're just making the Marathon organizers rich.

[@SunnyRunner121]

🔥🔥🏃

[@jesusmacielmaciel7637]

🏃🏿‍♀️🏃🏾‍♂️🚀

[@marianaramos8360]

❤

[@nc8186]

do a video about all kipchoge's training partners getting busted for doping!

[@soumenpaul7544]

All about benefits of exercises but no description of them!!! Whats the point ??? For the average Joe, why not stick to basics: i) ABC drills ii) Basic bodyweight exercises - squats, lunges, step ups, crunches, pushups, jumping jacks planks and so on.

[@gokuljaras1998]

🙌👏

[@donnybrooklads]

Notice they are not exactly sharing their routines in any specific way lol this is more like an NN promo video.

[@DimaBrahma]

❤❤❤

[@Surajchaudhary-b6b]

🤗☘️🤗

[@David-pg7ph]

cool

[@aekracing3726]

❤️🙏🇹🇭

[@긍정맨-b8g]

한글 자막이 필요하다.ㅡㅡ

[@omarinheiropopeye]

Its time to learn English

[@hagosmesgoun7195]

Their coming for cycling now ya - there isn’t a difference btw running and cycling besides movements let’s go 1Africa -

[@pai5516]

Indian like kroa

[@mafiasquad1727]

Hiii

[@ahmadshakir2057]

Here we go again Europeans referring to African men and women as boys and girls 🤔

[@hhhsf4357]

Victim

[@MUBASHIR___AHMED999XO]

😅

[@AbhishekKumar-ex2iv]

Support me teachers plz

[@starcadium]

the members of this team are very honorable, kind, and professional. Great role models. 🤍

[@VivekGadde-l6l]

Best is do yoga

[@dancansaka5004]

❤