Runners Strength Workout - Quick and Easy - For Runners and Injury Prevention

Strength and Conditioning is so important for injury prevention and absorbing the workload the training puts on the body. Here's my quick and easy routine!
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[@6Gran3]

I am 73 years old and have been running for 40 years. I already do all these exercises but not regularly enough so it's lovely to do them with you for company. You have motivated me. Thank you.

[@BenParkes]

Jean Hughes aw, thank you Jean! I hope to still be running when I’m 73.. how amazing you are! What a lovely comment to get, thank you 🙌

[@literallypof]

Wow congrats bro

[@SurirPi7]

A couple times per week: 1:15 | Reverse Lounge: 10-15x each side, 3sets 2:27 | Squat: 10-15x, 3sets 4:00 | Single calf raise: 10-20+ x, 3sets 5:25 | Hip Bridge: 10-20+ x, 3sets 6:40 | Plank: 30s-4min, 3sets 7:45 | Crunsh: 5-20x, ?sets

[@misterwalker3598]

Thank you for doing this, it's made following it much easier 👍

[@jy3990]

Thanks so much it helped a lot.

[@61js]

@@majorgael8031 no mate we aren't. Oh, exept one saddo.

[@DanRuns]

This is great. I've just purchased your Marathon training plan so i'll be certain to use this as the basis to my Strength Training days. Plan looks awesome as well! Can't wait to get started

[@simong692]

Hi Ben. Thanks for the videos and tips. I have just come back from a 8 week calf tear injury and have been incorporating your warm ups, strength exercises and cooldowns. I have never really taken any of that into consideration until now. Thanks brother!

[@larellora527]

Preparing for my first marathon next year! Happy to come across this video, as I'm looking for some strength training exercises that may help me reach my sub-4 goal. Thank you for this, planning to incorporate this routine in my weekly training.

[@shivanshbhatia6669]

And i must say you are super humble and lovely to train with..really wish to get an amazing person like you as my trainer.

[@guy_daimond]

You are very authentic in your videos. That's why i subscribed

[@lockedfn-subpls]

Thanks Ben, this is a very helpfull video for me. I'm 51, running about 40k a wk for a few years. Not a lot of spare time with kids n work. I've built your warm up and cool down routine into all my runs, they are fantastic. I'm going to add your strength routine to my week now.

[@chrisbcakes4949]

Thanks for this, I'm a brand new runner, it's great to have some simple exercises to help build my strength.

[@libertandoapoeira]

Thank you so much. I’m doing it to improve my running.

[@dreamlily7797]

This is a great help, plus new variations of multiple exercise; same routines get boring. Thank you ready to run! 🏃‍♀️👟

[@ultra_lux]

Fantastic set of exercises Ben. Thanks for that!

[@Adam.mcbean]

Hi Ben, really good video. Going to try and do these exercises a bit more to try and improve technique and strength. Keep the advice coming

[@olaflally7713]

Super …. Thanks for putting this together. This will help me stay injury free 🤞.

[@osasumweneweka2183]

Terrific, awesome hi fives Sasu, and Ben & Ben wonderful

[@jjm5021]

Thanks Ben, nice simple exercises straightforwardly explained. 🤓🏆💪🙏

[@Zambita25]

Thanks I'm a new runner and just did 3 sets of all of them, awesome will keep doing it 🙌

[@harshakumar5349]

Terrific video. Thanks!

[@syedshoaib6418]

Lovely workouts and it's easy to do cheers buddy

[@mattreid859]

Really helpful - cheers Ben

[@ChowMeinWarrior]

Thank you, Ben!

[@hasi]

I incorporate this strength workout after LSD session. Really help me in battling knee pain and after few months, I can say I'm fully recovered. Thanks, Ben

[@CS-sujata]

love these !! trying to do daily

[@ollieknight1514]

Really useful stuff Ben. Keep the videos coming!

[@BenParkes]

Thanks very much Ollie. More to come over the next few weeks! Thanks for following along.

[@keiranpinto]

Great routine Ben...Simple and very effective ... I can see myself getting stronger already 😉

[@dreamlily7797]

Thank you! Did it all as you spoke and demonstrated, 1 round lol. Gonna do another & run! Thanks! 💯👊🏃‍♀️👟

[@willgreen7346]

Liking the content Ben, liking the channel - it was about time!! See you've got your audio sorted!!

[@BenParkes]

Thanks very much Will. Yes, audio seems to be ok now! Appreciate the support, all the best!

[@naomimcgrath7268]

I started running about 2 weeks ago and am already totally addicted, but worried about the lack of strength training. This is really helpful, thank you! Have subscribed:)

[@BenParkes]

Welcome to the channel Naomi!!

[@sanehsahilsen5576]

Thanks ben

[@Ahd6000]

Reverse lounge Squat Calf raises Hips bridges

[@Mysteriousyimaorgmailcom]

Thank u...

[@johnbridger3707]

Really useful tips , and good videos 👍.

[@BenParkes]

John Bridger thanks John, glad you liked it! 👍🏻

[@anakponti27]

Nice tips in all of your video, i hope i can do it in right way, to increasing my runs ability. Sorry for my english, i'm in practice. 😅

[@bovinobyl.j.oliveira4391]

Muito bom seus fundamentos. Parabéns

[@davidhatton8775]

Brilliant Ben, can't wait until you give some insight of the training you do to improve your half marathon/ marathon pace

[@BenParkes]

I've just uploaded a video on three sessions that will help, so check it out! Thanks for the support.

[@ayushdevil1386]

Thanks for the video ,but i think if there would be a schedule of Monday to Saturday of strength workout for runners that would be great . Because scheduled workout is much better than daily same workout

[@samudeiva8268]

Thanks you

[@csujoy79]

Could you please show some simple strength exercises for runners using resistance band. Also I have a very weak back and any simple exercise for the back will be great

[@tom_the_triplets_dad]

Open up KZbin and an old school Ben P video pops up that I haven’t seen, look how far you’ve come and so quickly too, and a lot better in front of the camera cuz you did make me chuckle here....sorry 😬🤣👍 let me show you in more detail..... loved it 😂 long time fan loving your work bud ps, Sarah makes watching your channel more worthwhile now especially when she’s taking the mick outta you like last night “are you asking me” 😂😂😂😂😂😂

[@angelhough571]

Thankyou

[@Kilsythrunner]

Jelly legs! Thank you, great work out

[@NateshBargi]

Thanks Ben - this is the perfect combination of excercises for running. Had a questions: is burpees a good combination to add for running excercises??

[@user-kk7tl6ye8g]

Thank you for these excellent exercises! I want to ask....how many times should someone do these short program?

[@JS-xn3dq]

Thanks! I like them all except the crunch so will skip that one.

[@gabscar1]

Thanks for the video. As someone who runs in zero-drop and barefoot shoes, my calves are naturally well conditioned. So, I have no need to do calf raises. However,for someone transitioning to zero-drop shoes, I highly recommend calf strengthening prior to it.

[@gnarl_dog3102]

Great video thank you. I finally found what I was after, some simple quick strength training exercises which will help with my running, without all the waffle Is there any benefit to doing these more often, say every other day, or is twice a week sufficient?

[@natewhd]

Just did the full without with 3 sets each. Took me 30 minutes. Maybe the 10 is one set of each. Thanks for the tips. Been running for years, but have never taken the time to do strength training. Hopefully this will keep the nagging injuries at bay

[@girish6064]

Thanks for the post. I have a plan with friends for 5k. Your post is valuable. Best Regards

[@rachelp6891]

Thank you! I have been running a lot. My mile is getting down to 5:30 and I am in 7th grade.

[@edotw815]

slow as, i can run a 4:13 mile and im in third grade

[@airjordan2302]

Dang im in 7th grade too. Im only 6:56

[@theeverlastingthinker8630]

@@edotw815 big cap my boi then you would be the fastest third grader in the world 😂

[@aaronbower6819]

Hi Ben - question I've always wondered. On days you're not running, obviously it's massive to incorporate stuff like this into your training.. but would you stretch/roll before or after the strengthening? I've never been sure which way round to do it. Love the vids!

[@RoaringPhilosopher]

I'm new to this, six weeks into a running habit, and curious wether I should do these exercises after a run but either before or after the stretches? I'm implenting your warm up and stretch exercise into my weekly runs! Actually trying to complete 3k every other day with a rest day between.

[@freeze1975]

Hi Ben! Should i do this workout after or before running? :)

[@michelewheldon6972]

As older runners, some of us have knee issues...can you give us something without squats and lunges which put pressure on the knees.

[@craigbrookes195]

I’ve just tried all these and...let’s say I have plenty of room for improvement

[@BenParkes]

Walter Belund all got to start somewhere, well done. 🙌🏻 Do this once a week and it will really help!

[@nikitaw1982]

My physio gave me a routine similar to this and said do it daily!! I improved by third day!! Not sure y he said do strength work daily..

[@samuelwestbrook]

Me: works out along with video and feels dead Ben: that's my super easy work out

[@amjid300]

Great video Ben. I always thought you had to use weights for strength training and had to be in the gym, hence why I found it difficult to fit in around running.

[@BenParkes]

Most runners are time poor, so that's why these exercises will be really good. I'll be doing a video on gym specific routines as well shortly for when you do have time to get there! Thank you Amjid!

[@rachelzimmerman3958]

On Day 1of starting this workout, do you recommend doing 3 sets of each exercise? Or starting with 1 set and building your way up to 3?

[@mikew6840]

Have you updated or changed your recommended strength routine since this vid, Ben?

[@johnmax3548]

Thanks I am 60 yrs old I have been running for 30 yrs never did these exercises is it safe for me to do these.

[@japz2490]

hello Ben Should I need to do this before I run?

[@adityayadav7293]

Can you give some tips for 1600 running

[@anishchaudhary4835]

When i do this after running or before running please tel me ben 🙏🏻🙏🏻??

[@philtate1029]

This fella loves Greenwich

[@hikerJohn]

How do you keep your knees from going forward. You have to be *centered* or you will fall over backwards. Maybe if someone is quite skinny but I'm not and my knees go a good 4-6 inches forward of my toes (or more if I squat deeper). There's nothing I can do about it.

[@amandaphung8056]

I'm surprised he didn't mention clam shells (external hip rotators) because that weakness is the main cause of runner's knee. Which is probably the main cause why runners stop running...

[@shivanshbhatia6669]

Can you please suggest some good shoes and socks for long running to avoid blisters..

[@pieterjouke]

Blisters are always caused by friction. Get shoes from a professional running store where they have the time for you. I always lube my feet before I put them in my socks. And I run ultras up to more then 100km. I hear some people have found blisterless succes in sock with separate toes. I've never used them, but maybe it is worth a try. And don't forget to relax during your long runs. Run too slow, that is the best pace. Enjoy!

[@philtate1029]

Ben what the heck is that intro music, did you go through lots of options....and choose that ?😂

[@pegaxes84]

Hi Ben, can I know your Adidas shoes type in this video?

[@BenParkes]

Adidas Takumi Ren

[@jaredgoh9772]

Do you ever lift heavy

[@laurensmith9579]

I can't watch this bc of the very loud music at the beginning but I really really want to!! Could u post a version of this without it??

[@eduardo.rosado]

Do you think these exercise can be good for a cyclist?

[@HS99876]

Thank you, Everyone is missing on Core Power!!!!!!!! Yes we talk about the Core Exercise BUT not how to use it when running!!!!!!!!!!! When you don't use your Core power, you are just SWINGING your arms, hips and legs in the air!!!!!!!!!!!!!!!! In Kickboxing, all the punches and Knee Kicks are powered by Core muscles, so much power added by core!!!! In running we have to harness the core power!!!!! I used to concentrate on each induvial movement of my arms, hips and legs, now ,I don't, I just concentrate on my Core movement, your core synchronize the upper and lower body movement. I use my core power to run and not my legs , you swing your legs and arms, they are powered by Cores. Imagine a spring Rod, try to fold and let go!!! The ends are your legs and arms, middle where all the power is , is the core!!!

[@carlywayss3475]

POV: you’re injured and you’re doing this bc you can’t run

[@psyso-cleanedits8953]

POV: you were injured and you finally can run again and you're doing this so you don't get injured again

[@exoticbirdsmerchant6702]

The music at the beginning pours liquid mercury in your ears!

[@johnratican3824]

No, I didn't watch. I can't stand KZbin videos where someone has to go into their resume before getting to the point. Wait until after your video and then go into your credentials.

[@BenParkes]

Oh well.. I tried. Hope you find what you're looking for elsewhere John. All the best with your running.

[@johnratican3824]

@@BenParkes Thank you sir for your courtesy. Peace.