Strength Routine Runners Need!

We think you'll agree...this is one strength routine runners NEED!
Try incorporating this routine of just three exercises once a week!
Exercises:
01:19 - Reverse Lunge
03:58 - Running Dead Bug
06:48 - Single Leg Box Hop
Workout - 09:28
- 20 x Reverse Lunge
- 1 minute of Running Dead Bug
- 2 minutes of Box Hopping (switch directions halfway through)
Rest 1 minute
Repeat for a total of 4 sets!
More on Physical Therapist, Charlie Merrill:
Owner of Merrill Performance (www.mperformance.com/)
Instagram: @charliemerrill
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[@ThatTurtleGirl]

The workout is: Reverse lunge - 20 reps Running dead bug - 1 min Single leg box hop - 1 min per direction, 2 min total) 1 minute rest Repeat 4x.

[@SlugSage]

Have you been doing it?

[@RosteeveBellier]

J H. Booth I’ll start 2moro 🙃

[@wandatowellable]

Nice one!

[@aniketsuryawanshi6205]

Hiii

[@johngardner1898]

This is excellent, non-traditional stuff that has a solid basis in PT. Thanks guys!

[@TheRunExperience]

Glad we could help, John!

[@geoffrygertz7996]

Great workout routine! And additionally liked the fashion surprise when you pulled out of the beginning shot.

[@lizzierunliftbreathe]

Great tip on the deadbugs! Game changer! I wasn't getting much out of them but, now I do.

[@ImHavinaHoot]

I've been loving these videos with Charlie, especially the exercise routines for runners and the injury assessment and treatment series. You guys have great knowledge and style as well! ;) ♡♡♡

[@katenhydris1226]

So useful! Super efficient and functional! Love these real workouts that actually do help improving my running

[@SSolemn]

i will totally add these once a week , thanks!

[@happysmurfette]

Awesome video! Thanks for the elaborate yet short & sweet details on what/why for certain movements-Great tips TRE🙏🏼

[@fuscia13]

I just did 4 rounds, Got my heart rate up and was sweating! The box jumps are fun, but even though I figure skate, I could still feel the burn! Thanks for posting this!

[@starmanjesus5679]

the most serious guys ever met on youtube explaining clearly what to do and how, thanks! great!

[@jennaalord]

These are really great!!! Love easy but helpful workouts I can do at home. Thanks!

[@Adipper]

Super instruction, will give it a go!! Thanks

[@RedBar3D]

Will incorporate this into my weekly routine! Really appreciate these videos.

[@roberthill7458]

There is so much value in this

[@DavidRandallCurtis]

Great video - just what I need...

[@fuschel89]

u guys rock! u not only suggest exercises, but rather explain the important aspects. gonna use at least the first and last exercise to finish some of my running sessions

[@TheRunExperience]

Awesome!

[@petecurran3995]

Enjoyed that, cheers fellas! 💪🏻👍🏻

[@ColinForBooks]

great advice! thanks!

[@MrMinion437]

Thanks for the video

[@RunFitMama]

Love this thank you!

[@adam_tri_hard]

Love this!

[@dwconrad7776]

Great content! Subbed!

[@ccorekey1]

Love it!!

[@dionerhodes1308]

Great info!! Thanks!👍👏👏💃💖💯🤸‍♀️

[@derekokeeffe9919]

Great video thanks.

[@at_tap]

Great exercises and what makes it even more special is how you demonstrate the exercises highlighting what all to avoid. Can you please also share a video on toe and heel stretching along with exercises to make these stronger.

[@TheRunExperience]

Lots of good mobility videos here: kzbin.info/aero/PLlt-HVB7j4c0S8O5R4uUPGo8zXC_PlBej

[@julienneel5391]

Excellent content. Clear, concise, without the empty blah blah you get on many other running channels

[@hibenjie]

I have a feeling I know which channel you're talking about 🤣

[@robertshay9235]

Nice video Great info

[@hi5_centipedes874]

Definitely gonna add those box hops into my HIIT session. Thanks!

[@saramcintosh8330]

Good stuff! Although it seems like the gentleman's torso was too far forward which decreases that stretching factor on the anterior part of the thigh and the abdominal muscles on the lunge. Some tips I follow are: 90/90 position, tuck in the pelvis, not letting the knee touch the ground, shoulders back and down....lifting the arms when lowering into the lunge position helps to engage the abs. Great work guys!

[@woodlover5784]

Thank

[@btugrul]

Hello! Thanks a lot for these wonderful exercises. I just wonder if they would be beneficial for someone who has just recovered from posterior shin splints?

[@zmejkart]

01:20 - Reverse Lunge 03:59 - Dead Bug 06:50 - Single Leg Box Hop 09:30 - The Routine (Sets & Reps)

[@Shiyam_1392]

Nice... Episode Team...

[@arifjalil7941]

nice blue shoes.. love it

[@dwhorses4261]

Those are great definitely gonna try it out , can do at home too 😀

[@TheRunExperience]

Let us know how you find them

[@dwhorses4261]

@@TheRunExperience I will ❤️

[@markstaub7396]

Started adding this to my weekly routine. Thanks! One question. For the box hops, how large is the box? 4ftx4ft?

[@TheRunExperience]

That is up to you! Whatever is a comfortable challenge that can be maintained from start to finish.

[@mariacyrilbaldovino1373]

Hi, what diet should we be looking into if we're looking into these types of exercises?

[@kerryhowley6914]

Hey there, just wondering how far apart we should place the box markers?

[@Zetsuke4]

nice

[@murshizimahadzir8459]

My just rise up .and i always comcebtrate on strenght

[@peterrandu7666]

Love your Onitsuka

[@teretevaka]

I'm a little concerned about the single leg box hop, how can I do properly without injuring my knee? It seems to put all the weight of the body when leaping to the front

[@stingburn]

Great routine! Off-topic question: where did Charlie get those rad shorts?

[@shadowsabere]

I have really painful ITBS especially when running flat or downhill. To a point i can't run at all.... No pain uphill ! Do you think hamstring strength can be related to that ? I did all gluteus routines i found online but they don't seem to help a lot... My quads seem to be doing a lot during hip FLEXION if i am walking a very steep downhill for example ... I feel some kind of weakness during that phase but not during extension. What do you think might cause this ? Nerve damage or weakness somewhere where i haven't searched ? Thank you :)

[@james_n_jam8463]

Question: can this routine be used on rest days? Like as an alternative of a rest day?

[@perrinsmith777]

Is it bad that my lower back pops every time I extend a leg during the dead bug?

[@baldbearddad]

I did this workout yesterday. Reverse lunges, dead bugs, box jumps and monster walks. I am SORE today, can feel my glutes all the way up my lower back. Lol

[@TheRunExperience]

Nice!

[@chrishall8590]

Running my first marathon in 5 months. Will this be enough s&c if i do it once a week? Thanks

[@jryanbarnhill]

Where should a workout like this fit into a training plan? Would it be better to do a strength workout on an easy day or on a more difficult day (speed or tempo)? I’m currently training for a marathon running six days a week

[@martincarstensen8527]

what is the single leg box hop even good for in terms of injury prevention?

[@stellasze858]

It would be great to get the routine written in the notes or at the end of the video. thanks!!

[@TheRunExperience]

Noted for future videos!

[@monicastraub3372]

Do you only suggest endurance strength with some plyo for runners?

[@yassineabid662]

hey guys please make a long video about how to master psitol squats (i can only do jump squats ) i mean what is my next step what are the next exercices...

[@TheRunExperience]

Noted!

[@TheRealDodobird]

i have a runner knees after a month of jogging. is this exercise help me or will get serious?

[@jasminlepir4832]

Love the comment "we don't want the knee to track forward...." as his knee is super forward.... No problem.

[@tomwarner168]

what about Nordic curls? haven't there been meta analysis' been done that show that it prevents hamstring strains in runners?

[@TheRunExperience]

those are awesome as long as you keep your core and glutes engaged!

[@tlanthony82]

He reminds me of an older James Willems from Funhaus.

[@mickeyaugrec7560]

Oh snap - I had it wrong...there's no box. 1-legged hops in a square area. Great workout gents, thanks!

[@zeke6319]

That girl in the back with the barbell is really getting it in. I'm curious as to what that targets and how long should you hold the weight.

[@gruvymojo]

Seth Meyers is so multi-talented

[@karlareyes4688]

Really like it. One question, on the running dead bug...do I have to keep my pelvic floor muscles contracted all the time?? As soon as I pick up my legs that goes out the window 😔😔 help!!!

[@TheRunExperience]

If you can't stay that way the whole time, at least just being aware of those muscles is a great start. Build up slowly and you'll notice big improvement over time :)

[@artimanya]

The Run Experience And just by simply aligning your Pelvis and ribs ,maintaining that alignment of the bodys bones will keep your pelvic floor, abdominals and diaphragm naturally active ( Pelvis slightly tilted back to mat, ribs slightly in, avoid pressing your lumbars hard into mat since they will lign up with you pelvis and torso ). This way there is not a lot of need to be purposely contracting any muscle too much, you will see and feel your core tone up on their own. Thats right ,just be aware that they are participating while you continually breath, while maintaing length of spine and. Appropriate alignmet for the task at hand such as moving your extremeties in supine and eventually into an upright position.

[@ronron7787]

i tore my right acl (complete) and its been month since i started to jog again.. cant sprint for now..will it be safe to do the box hop?

[@TheRunExperience]

That sounds like a question for your doctor!

[@jk-ml7dv]

It would be so, so, so helpful if you guys could either write the workout in the description box or pin it in the comments. Keep up the great content. Thanks for all you do!

[@TheRunExperience]

Noted! Will definitely see if we can start doing this.

[@Yuvasuryareddy2642]

This workouts uses before running or after running pls tell me bro

[@deutschlandbrauchtmehrausl2214]

He said once a week in the beginning of the video

[@Shredtopia]

If I were to do these on a run day, would I do them before or after my run?

[@TheRunExperience]

You could do either! Doing before might encourage better run form though!

[@devine5902]

So are they gonna do *it* or what ?

[@matthewodonnell2947]

For the squats, is it 20 to each side, or 20 in total?

[@TheRunExperience]

20 total!

[@ryanjeanes5253]

diagnally ......... diagonally?

[@walteriouzrex9037]

Would squats and deadlifts work?

[@TheRunExperience]

Squats and deadlifts are awesome exercises for runners- and all athletes!

[@WHATISKOOKIN]

20 Reverse lunge 1 minute running Dead Bug 1minute each legBox hop (::)

[@dab9513]

Anyone else see the ghost on the left at 5:27?

[@masterjitechnical6676]

Coach give me 5k running plane from beguiner lavel. Please

[@TheRunExperience]

we would LOVE to coach you! Here's how you can sign up: therunexperience.com/training-plans/

[@Sunelification]

Really love the exercises, but surely 20 reps is not 'strength training'?

[@TirnanHealy]

Sunel Visser it’s strength training but more on the endurance end of the spectrum, I think a study concluded that 20-30 reps is probably best for runners

[@HolyToutant]

.9

[@dreamlily7797]

Thank you! Going to do this right now! 💯👊🦵👌

[@TheRunExperience]

Excellent. Let us know how you go

[@dreamlily7797]

@@TheRunExperience felt great!

[@pieceaisa5046]

i injured myself trying the first one LMAO edit: i can barely stand up after the first exercise what’s wrong with me

[@TheWildernessEnthusiast]

草莓 Strawberii ... Did you STRETCH beforehand?!

[@prasantasing8840]

O

[@kaushiknadar7048]

Runners run in sagittal plane not in frontal plane

[@godmakoto1041]

I think this was only a excuse tp touch his legs

[@roddruce]

My gym is fartlek training on a track over hills, which will develop power and strength three times better than a bunch of generic gym exercises. Want to get strong and fast at running - RUN. It is strength development at your lactate threshold, doubling your training effect.

[@eastlamb9949]

Can we really trust a man who wears those shorts?

[@TheRunExperience]

What's that old saying..."the sillier the shorts, the more trustworthy the man"? Yeah, I think that's it ;)

[@eastlamb9949]

@@TheRunExperience hahaha