The PERFECT runners injury prevention routine

This is a follow along gym routine for runners to help build some robustness / strength and cut down some of those nagging injuries. This routine is mostly body weight gym exercises and the goal is to strengthen areas of the body that breakdown and cause injuries.
Hip strength
Core strength
Hamstring strength
Calve strength
Glute activation
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[@alejadravc4585]

@topshottoby2391 🙃 1:10 - Foam rolling 5-10 min 1:55 - Glute bridge 2-3 sets @ 15-30s holds 2:58 - Single leg glute bridge 2-3 sets @10-15s holds 3:33 - Hamstring walkouts 2-3 sets 4:15 - Single leg glute bridge (emphasis on control) 2-3 sets @ 5-8s 4:42 - Deadbugs 2-3 sets @ 30s 5:06 - Knee presses 2-3 sets @ 10-15s 5:54 - Band Crab walks on toes 2-3 sets x 10 6:10 - Band Walking C’s 2-3 sets x 10 7:15 - Band Hip holds 2-3 sets @ 5s 8:05 - Single leg squats 2-3 sets x 8 each 9:10 - Band Knee to sky 2-3 sets x 8 each 9:52 - Single Leg calf raises 2-3 sets x 5-10 reps each (not until max) full range 10:25 - Calf raises 2-3 sets x 5-10 reps 11:10 - Hip raises 2-3 sets x 5-10 reps 12:11 - Calf walks 2-3 sets x 10 12:39 - Calf walks with active toe plants 2-3 sets x 10 13:06 - Plank 2-3 sets @ 30-45 secs 13:19 - Side plank 2-3 sets @ 30-45 secs 14:02 - Kettle bell twists 2-3 sets @ 30 secs 14:16 - Rowing legs raised 2-3 sets @ 30 secs 14:37 - Swiss ball plank 2-3 sets @ 30 secs 15:00 - Swiss ball crunches 2-3 sets @ 5-10 reps 15:23 - Side plank abductor hold 2-3 sets 5-20s (BE CAREFUL) 16:00 - Lever raise hamstring hold 2-3 sets 5-8s

[@wes7948]

Dude this is the best one tysm

[@topshottoby2391]

Foam rolling 5-10 min Glute bridge 2-3 sets @ 15-30s Single leg glute bridge 5-8 sec holds Hamstring walkouts 2-3 sets Single leg glute bridge (emphasis on control) 2-3 sets @ 5-8s Deadbugs 2-3 sets @ 30s Knee presses 2-3 sets @ 10-15s Band Crab walks on toes 2-3 sets x 10 Band Walking C’s 2-3 sets x 10 Band Hip holds 2-3 sets @ 5s Single leg squats 2-3 sets x 8 Band Knee to sky 2-3 sets x 8 Calf raises 2-3 sets x 5-10 reps Single leg calf raises 2-3 sets x 5-10 reps Hip raises 2-3 sets x 5-10 reps Calf walks 2-3 sets x 10 Calf walks with active toe plants 2-3 sets x 10 Plank 2-3 sets @ 30-45 secs Side plank 2-3 sets @ 30-45 secs Kettle bell twists 2-3 sets @ 30 secs Rowing legs raised 2-3 sets @ 30 secs Swiss ball plank 2-3 sets @ 30 secs Swiss ball crunches 2-3 sets @ 5-10 reps Side plank adductor hold 2-3 sets 5-20s (BE CAREFUL) Lever raise hamstring hold 2-3 sets 5-8s

[@TheSleepyRunner]

Thanks you 🙏

[@adamfeerst2575]

The best comment is when you said, it almost doesn’t matter what you do. More people should pay attention to that, and not be afraid to very so called prescribed routines, so that they fit their own body.

[@jamesyu3076]

This is gold, thanks for all you do and best wishes on your training!

[@rmjames83]

Several of these I use pre run as activations-I don’t go crazy with it-just enough to get those muscles firing!!

[@leonk491]

Thank you so much for these videos Scully, I've been doing your 5 minute core routine religiously for a while now and I'll be implementing this one into my routine as well! Your knowledge is really appreciated ♥

[@robparker3639]

The core work in this is really good, probably could be it’s own video. It’s the best core one I think from your vids imho

[@thru_and_thru]

Currently fighting off a stomach bug and can’t run my easy 6 miles today so gonna do these exercises at home to try and do something positive for my running : )

[@williambrown1406]

Love your follow along gym routines. Brillant channel, thanks for your content

[@JoePeters1]

Just started with a hip issue last week out of nowhere. I’m usually very durable but something’s gotta go sometime. Found this super helpful. Thanks.

[@cameronsmith1230]

One of my favorite exercises for hamstring and glut capacity is a raised single leg bridge, using a band around the feet. Really gets your hamstring and opposite hip flexor. Also, nice socks there Scully

[@vanessahobbs7112]

Thank you so much for this content. Clear, concise and really informative. I love using physio bands so glad these were included too! I have had two injuries since I started running a year ago but I am now doing regular S&C but there are more in this content that I can add to the routine and it makes such a difference. Thank you!

[@thomasredmond6189]

So detailed and useful content. This will be so useful for my gym routine. Thanks a lot

[@themanorruns]

6 hour first timer here, definitely need workouts like this so much appreciated for the ideas

[@Sw3RV3x]

Started doing these exercises and got my green blackroll band! Wow! This is exactly what I needed! Thank u so much for the great content and consistency!

[@ryan85jones]

Have loads of problems with my hips will definitely be adding this to my routine 💪🏻👍🏻

[@vitorstick]

Will do! Thank you for all the content

[@FabianRWhite]

Thank you so much for this. My partner and I are trying to do this twice a week. It's by far our favourite strength workout that we've tried, and I think we'll be sticking with it for a long time. I try to use a resistance band at work sometimes when I'm at my desk or in a Teams meeting where I think they won't notice (people do), but this is a lot more fun!

[@stephenscullion262]

Yeah I think lots of runners could benefit from this, and we all usually struggle from glute / hip related issues.

[@chrism5433]

Since covid .i bought bands . never been back to the gym . I carry more muscle than the average lean runner lol. But they are fantastic for maintenance and injury prevention.cheers 🍺

[@adamfeerst2575]

A variation I do is, from the single leg bridge, drop your hips down and up. Make sure you were dropping your hips and not the extended leg. Also, I do slide outs rather than walkouts for the hams.

[@heididaniel1539]

Thankyou! Foam rolling is really helping for injury prevention and bridges are so hard for me. So means must need to do it.

[@simoncarter1653]

Keep the info coming. It’s brilliant. Just what I needed.

[@Alex.1739]

LOVE this channel. Really good focus on strength. Cheers!

[@Quincycle]

Welp I got terrible shin splints today for the first time. Gonna be out for a couple of months. Will have plenty of time to do these. Enjoy running while you can!

[@devanggraini111]

Feel better soon

[@water3304]

zero drop shoes, go barefoot at home

[@planekhealer]

I had problems with it too, it takes a few days of rest, then start massaging by your fingers where it hurts. Massaging is good to do at the same time as stretching. And with different foot positions. After a week or so of rest, start running at a low heart rate. In my case, it's under 135 bpm. (I'm 30 years old.) But at the same time, (very importatnt) try to increase your cadence of steps per minute.

[@loganbarr2944]

You probably have tight cavs stretch them out!!!

[@getplayed7272]

Take care of your lower legs. Weighted tib raises till failure go hard on them thank me later

[@kimberlypanaro1131]

Much needed. Tysm!

[@petey3598]

Always great to find different ways to work out to help with my running now I’m of an age (52) where the strength is becoming more important to keep the injuries at bay. Really great video, but any chance you could do some follow along routines?

[@andreeaolariu183]

Absolutely amazing advice! Thanks a lot Scull ❤

[@comptonstills]

fantastic mobility routine Stephen

[@finsaether]

This was Awesome Stephen! Thanks 🤩🔥🙌👑🥳

[@chrismcdermott3974]

Absolutely loving your videos mate. I've been incorporating muscle activation pre run and better cool downs post run thanks to your advice and can definitely feel the difference. Will definitely give these exercises a go too. I've got a 50km trail race in March, I'll return to this comment and let you know how I get on. I also really like your no nonsense take on things, whilst also talking about psychology, yoga and journaling. All the best.

[@sldorse42]

What great timing!!! First comment. Love the videos man! this stuff is great for me on my road to sub 3 hour marathon!

[@gf-zi5hr]

TUCKING THE PELVIS is essential. I've been doing more than half of these thinking they are not contributing that much and them being too easy. After I started tucking in the pelvis, boy did it get hard. I finally feel some lactic acid in my muscles the next day.

[@timjacobsen3141]

I’m definitely adding this to my running program!

[@Jimmy_Maxwell]

Thanks for the awesome videos once again mate. Jim, Aus

[@werk1ng]

best video yet. very helpful and practical.

[@LukeAClynes]

this is an awesome vid man! So much great info! Legend 👍👍

[@cedric_v]

Awesome video man !! Thanks for all this

[@curtconroy8789]

Definitely need mobility/ pre- hab / soft tissue conditioning work to allow me to begin running again. I’m 63, the old body is complicated!

[@thabomoloi7914]

It's not as easy as it looks, great workout

[@doncarlospipely8852]

Thanks mate, will be using this.

[@johnmatelski6413]

many thanks for sharing your knowledge!

[@LiorAssouline]

Great routine ! can you please upload a full length version so we can do it in real time following you ?

[@kristinbrice3178]

These are so helpful! Thx!

[@RobertJones-hm4zt]

Very good. Provides good instruction on different muscle groups, different exercises. As I’ve increased distance, injuries have taught me the importance of strength training. Most of my injuries have been on the left side (lower back, hamstring, knee), so I’ve started doing a few more reps on that side, hoping to equalize muscle strength with my right side. Any thoughts on whether that’s the correct thing to do?

[@seanolivier4768]

Managed to end up with a tear in my TFL due to poor glute activation been incorporating some of these exercises in my rehab routine - you have shown me many more in this video Stephen thank you 🙏🏻 pretty gutted I won’t be able to make the two ultras Ive entered this year but at least I know when I’m back I’ll be stronger than ever. Great channel thanks for sharing the running love. All the best with your training. 💪🏻

[@Tsammon]

Love the info Sully. Great videos

[@stevedarunner5736]

Thanks so much for this.

[@leunam3955]

Amazing this is soo good, very clear and informative! May I ask (sorry if someone asked already) when you slot in your strengthening day?How many times per week?You run during the strengthening day also? Thanks of any further information! Happy running!

[@pabita07]

hey great content! any advice for peroneal tendinitis ?

[@Ben-rr1pe]

This is going to help me out alot!

[@lhstern5763]

Love this workout

[@dcat663]

Awesome stuff! Thanks!

[@ollmann9338]

Very good 😊

[@PauloPereira-he6hl]

Very good video thanks

[@cleric1220]

When do you do this? Is this a workout on its own day? Thanks and more power to you! 🙏

[@ProjectSynx]

Thanks again for such a great video!

[@keatchan6670]

useful exercise

[@LRXC1]

Do you think its okay to do this every single day before starting to get back into running?

[@axisofadvance666]

Love this. Interesting roller btw. Anyone got any info on it?

[@saborusev6376]

Awesome stuff!

[@HS99876]

Good video, I am right handed, my left side( leg) is weak!!! It is hard to get it to work as hard as right leg!😂, it is just like brushing your teeth with left hand!!! It takes practice and time !!😂👍🏻🙏🏃🏽‍♂️☕️🥚🫀

[@damianreid2452]

Your exercise routine's fantastic mate. It's your sock selection you godda work on.

[@LRXC1]

Im very confused as to how you cant put your hand under your lower back?

[@arpadnagy1354]

Hello Stephen Scullion! May we ask about how many hours a week do you train outside of running? that includes all the other effort. (gym, stretching, etc.) Thank you

[@paulcarlson4230]

Hey I don't know if this 1 session , but I cant do 1/3of this and I'm worn out lol,but I know u need rehab cuz my it band kill me at mile 9 or 10 and couldn't hardly walk

[@MultiThunder1234]

Hey Mate, is this best done on a rest day or an easy run day ? If it's on the easy day , should I do it before or after the run ?

[@bulentergun7258]

💯💯

[@tobiasschneider8075]

Hey Stephen, thanks for some new exercise ideas! A little bit OT: I am currently trying to shed off some 4-6 pounds similiar to you (about the same body type) at the moment and was wondering if you could help me out with this question: As a trail runner my main focus in the winter time is skimo. My typical sessions are about 2h per day, with long "runs" up to 4h and interval days quite a bit shorter with only ~1h. I know this differs quite a bit from your running routine, but I thought your experience could maybe give me some tips nevertheless. When being in a caloric deficit, I am really lacking the energy to keep my normal pace for the 2h trainings - let alone the intervals... Should I decrease volume and intensity while cutting or should I simply make my deficit smaller? I tend to the latter but still wanted your opinion on this. Weight loss is not my main focus or problem at the moment; its just a few pounds like you, that bother me a bit,,, Thank you and greetings from Austria!

[@Invictus4318]

Hey Scully, which size Theraband is that you’re using?

[@prasadshikhare2051]

Meister 👍💪

[@johnjoerillaa5169]

Hey Stephen, whats ur Marathon PB? 😉

[@adamfeerst2575]

He said 2:09

[@Сомнойвсехорошо-ц1ж]

❤❤❤❤❤

[@sgzjajsjsi133]

So basically do pilates/barre lol

[@DM56_run]

"You are carrying A big, strong butt. But, it's not Even helping you." 🍃🧘‍♂🍃

[@gracewhite1601]

StarPukes you mean

[@wertuoso]

👍👍👍👌

[@nicolasbauchet7166]

Nice routine, but your russian twist is poorly executed as your shoulders don't move...they should move from one side to the other!

[@geert574]

I'm never injured because I never copy these pro runner types and their 100km lofty ambitions 🤣 my advice to young people is always listen to own body don't do group activity or think suffering means it's working don't forget this guy weighs like 55 kg a normal human will be 75-85 kg

[@greganikin7003]

Running is a body weight exercise itself, so what’s the point doing extra body weight exercises? Do plyometrics instead, do heavy weights.

[@boonruengchotchoung6594]

Thank you verymuch. 💪🏃✌🏆🌷🌹💫🌃💫🌹🌷❤🌉🏃💪🏆