STRENGTH WORKOUT FOR RUNNERS | 5 SIMPLE EXERCISES

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In todays Road to Valencia video, episode 6, I share the typical strength and conditioning workout that I do weekly to strengthen any weakness and avoid injury as a runner. If you enjoy the video please leave a like and consider subscribing for more running related videos.
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[@BenIsRunning]

Use code BENISRUNNING15 for 15% off running caps at: teamvaga.com/

[@cjt5mith]

A real-time (30 min) follow-along video for these exercises like the one you did for the Core workout would be really useful.

[@gusmontano]

Thanks for sharing mate! I'm coming back from injury, and you've reminded me on the importance of strength/gym work. Keep up the great work, Ben!

[@paulhammerton4385]

Perfect timing. Thanks Ben

[@daiphillips7171]

Cracking video Ben, great tips, having trouble with an ongoing ankle injury and need to build some stability in, so will definitely utilise this workout. Thanks again 👍🏻

[@paulcarlson4230]

Hey Ben, 62 yrs old man here, been injured but it's not figured out after 4 month break; so I decided to start running again for month and half, it hurts but the same if I don't do anything, so im hoping if strength training will help me I've been trying, anyway thanks for these excercises,good luck in 4 weeks

[@chrisgardiner4998]

Got to give this one a like as my son works in this gym Ben. Say hi to Rhys when you’re there next. He has said how impressed he is with your leg work.

[@BenIsRunning]

Oh nice! What a small world 😂

[@jbthepianist]

Thanks for doing this. It’s really making me feel where the weaknesses are.

[@karlbadde7435]

Great to follow along. Would be great to have a few more sessions like these

[@GlowingWalrus]

Yes, I’ve been training for half marathon thanks mate!

[@ald4425]

This is brilliant. Thanks, I will be trying these out.

[@Bicyclechris]

Other great strength add-on exercises that boost performance: hold a horse stance as long as you can, work up to 15 minutes. Also, weighted spilt squats, and nordic curls really help as well.

[@flyfly2850]

Fantastic routine, thank you I really need it!

[@JamesMartin-gl8gg]

Thanks Ben, I learned something new from your blog, Now I can incorporate that exercise for my strength training.

[@lindal986]

This looks great, thank you!

[@691485]

Thanks much Ben 🙏 very nice and useful video for all of us runners 🏃‍♂️

[@largoanto1324]

Thanks for sharing this workout!

[@tekstar78]

Thank you for doing a video about this. One of the things that helped me smash my 5km PB and improve generally was doing strength work on my glutes. It vastly improved my running posture and running efficiency. Also since doing this work I pick up less knee injuries. I don't know why workouts like these is something that most running youtubers rarely cover.

[@BenIsRunning]

No problem! Great to hear you’ve had some success with incorporating some s and c :)

[@michaelwellner8151]

Awesome workouts for running I would like to improve my 5K and run a half marathon in 2023, being 58 and working full-time labor. I have to realize what I can and can’t do in a seven day week but workouts like these body weight and eating better I’m sure that I can get better at my times and do the half marathon no problem just focusing on those changes. God bless.

[@RDJ2]

I had a knee injury that just would not go away, it kept returning. A bit of strength work for the legs fixed it within two weeks. I used single leg squats but I'll try these ones as well, variation is key after all.

[@bimsytech9135]

@@RDJ2 Did the single leg squat healed your knee injury?

[@erickessler8691]

YES!!! Thanks for posting this.

[@BenIsRunning]

No problem! Hope you enjoyed the insight :)

[@jamesweeks6232]

Really helpful thanks mate!

[@RunEdinburgh]

Will be giving this a go tonight in the shed gym. Thanks! 👍🏻

[@mostlyrunchat6132]

Great video as always

[@barbarasmith8130]

Awesome. Thanks for sharing.

[@vickyshaw1709]

I seriously need to get my strength training sorted out !! Hopefully this can help give me a kick up the glutes. Thank you 👍

[@nadjaalcantara2436]

Adorei! Vou fazer :)

[@Runnerbreaker]

Thanks Ben , good exercises

[@collystudio74]

Superb video, thank you for sharing this strength work session

[@sergioromero2588]

Great cross training workout. Definitely I’m gonna try it out!

[@teetertotter5787]

Really enjoying the addition of Hannah and seeing how the training applies to both of you. I'm going to save this video, it's so easy to follow along and do the exercises every week with you.

[@BenIsRunning]

Yes both different abilities but the same applies to us all. Running in a straight line can cause imbalances so good to keep on top of those weaknesses

[@julianschafer5679]

What I can also recommend is a balance board or balance circle (dont know the english word) - however it helped me a lot with ankle issues and core muscles. Keep on rocking!

[@eddiegaul1903]

Cool workout Ben. I'll have to incorporate some of them. I just did a round of PT for a non running related injured (that impacted my running) so I've got an arsenal of strengthening exercises I do. I do a lot of Theraband work these days. Tons of great exercises out there. I am always leery of doing some of the plyometric type of exercises -- my leg muscles tend to be a little touchy and I wind up getting an injury from them. As always I love your content!

[@markgriggs5672]

Been struggling with a sore glute this is really helpful 👍👍

[@TriTrace]

Saved your video to incorporate these exercises into my strength routine, when my knee injuries (yes both knees) have eased. I’m currently carrying out a physio recovery exercise plan. My previous strength work has been sporadic consisting mostly of yoga and not adequate for the mileage that I have been running. Lesson learned!

[@timchikun]

had a small injury in my lower back, couldnt run for couple of weeks. thanks for the workout gonna implement it in my routine

[@GuoGuangChiou]

The training mainly for single leg is great and thanks for sharing

[@hisetenespanolbysara6556]

Finally, a useful video, thank you so much!

[@BenIsRunning]

Glad it was helpful!

[@nolie9981]

Like, this video just came in the exact moment i decided to do some gym training. You're on point Ben!

[@BenIsRunning]

Awesome! Thank you!

[@madridiguy1713]

Great Ben 👍🏼🤘

[@maltewandmaker2384]

That's what I needed. On Monday I start running again after a 5 week injury. Going to do way more strength training than before💪🏻 I'm soo hyped to finally run again🔥

[@BenIsRunning]

Best of luck with your return to running 🙌🏻

[@maltewandmaker2384]

@@BenIsRunning thanks👍

[@peterkisidaj9329]

Hey Ben, what a great topic!!! I'm so delighted that I also do primarily exercises focused primarily on single leg ones to get strength, stability, eliminate knee vibration etc. I like to do with the small resistance band to strengthen thighs and glutes and of course squats and running drills are standard to improve running posture as well. Great to see your gym workouts :) Yeah and as you call it "ski jumps" we used to call it roller skater exercises, yes I know great exercises!!! Thanks Ben as usual, great topic shared by you with us!!! :) And what shoes you used please? Puma Deviate Nitro 2? :)

[@alexewers7467]

Thanks, some great exercises here. I am getting over runners knee and I think these will help. Love the kettle bell exercises especially, but balance is very tricky! :-)

[@goodyeoman4534]

Nice. I do box step ups, single leg glute raise, side plank, bird dog and jumping squats. I do random calf raises across the week but not in a particular session. Definitely gonna try those step back ones.

[@gabrielgonzalez5129]

Muy muy y bueno muchas gracias!!!!! Thanks and really good my friend. Come to run to Panama.

[@Ibupr0fanity]

Very nice again!

[@kettlebellken]

Excellent video... looking back to my running days all distances (12 marathons) over 8 years ages 35-43 I lacked this type of agility & peripheral training and focused constantly on PRing. I eventually achieved a 2:58 marathon PR at 40 but over time my body broke down developing sciatica. It wasn't until age 50 with the help of functional fitness & more pro-active stretching that I began to recover. Nowadays at 61 yrs I'm more resilient physically and still occasionally run a few miles

[@goodyeoman4534]

I work in cardiac science and see quite a lot of guys come in with AF who have backgrounds in marathons, ultra marathons and cycling. Overtraining is no joke.

[@microwave0152]

Its finally here.

[@filblasi]

Hi Ben, thanks for sharing this routine. I have been neglecting strength and conditioning this year prioritising higher volume. Eventually I ended up injured. It is so important to balance running with all these other necessary activities!

[@goodyeoman4534]

I think a lot of people - including me - make the mistake of thinking a S&C workout has to be really intense. But it doesn't. 60-80% of max effort is enough to build strength and reduce risk of injury. You only need to go more intense if you're specifically looking to increase muscle size in a particular area, such as the calves or whatever.

[@LMFTierney]

Gonna use this alongside the Vlad Ixel workouts to help in preventing injuries, nice one!

[@BenIsRunning]

I use his videos all the time! Very well made, would certainly recommend checking out vlad

[@costamoreira5825]

Wtf bro,best workout in years. ❤Thanks. Muy duro😅

[@olegundel169]

I think calve raises are a very good exercise to do especially if your struggling with your Achilles like me

[@jason.rams4]

I really appreciate this follow along! Just thinking about how to strengthen my legs/ankles without doing traditional workouts. Would you recommend doing these with or without shoes? Or is there no difference?

[@liljemark1]

Thanks for sharing 👍💪

[@BenIsRunning]

No problem 👍

[@oliverkraglund588]

Nice vid😀👏🏽

[@BenIsRunning]

Thanks oli 👍

[@BarcelonaKid1]

I’m running a marathon on May 7 and my training begins tomorrow! I will definitely be doing this workout for my cross training days ! First marathon for me ✌🏽

[@jasonrich8074]

which one?

[@BarcelonaKid1]

@@jasonrich8074 Chicagoland spring marathon 🙌🏽

[@gregorysmyth3090]

Great might help me to get out of injury

[@rodbrown8306]

Brilliant, I'm struggling with high hamstring strains stopping my park runs, These exercises look ideal to strengthen the area high Hamstring. like they seem to get sore to the point of fatigue injury.

[@Estertje93]

Been there, if it's tendon related I can recommend doing eccentric hamstring exercises. Mostly bridging on an exercise ball and then straightening the legs, helped me get over it. Sometimes it still nags me but then I do those exercises a few days and it's gone.

[@kieronturner2667]

Cheers Ben this is just what I needed to get me going 😁👍 I have the kettle bell but the motivation for strength work is never there 😬

[@kieronturner2667]

Forgot to ask do you rest between sets? Apologies if I missed that bit 😁

[@tigerjazz61]

Hi Ben. Great video. I’m new to running and have recently made some major lifestyle changes. In the last 8 months I have lost 25 lbs., was able to get off of blood pressure meds, and changed my diet. My exercise routine consists of 3 or 4 days of running at varying paces and one day a week of weight training and jump rope sessions. Rest days in between each. I’m 61 years old and feel better now than I have in 30 years!! Running has given me a mental and physical recharge!!

[@benjaminroe311ify]

Congrats on your recent transformation!

[@simonrankin9177]

Great to hear im now 62 and your story gets me going....

[@Stevenc1984]

Warm up on the sled Trap(hex) bar deadlift Dumbell bench press 30° One arm dumbell row 15° Hip hike holding a dumbell Squat Single leg deadlift (similar to your video) Weighted step up (hip flexor) with knee drive on the none standing/step up leg (stole this from James Dunne, not sure of the correct name) Calf raises Seated calf raise (soleus specific) Lower back machine Upper back machine Leg extension machine Most of this I've done for around a year, a couple I've added in more recently. Made some good improvements in my running a lot is probably down to this, but I've also increased my millage from 45-50 to 60-65 MPW.

[@BenIsRunning]

Thanks for sharing! Some great exercises there 😊

[@Battumboy]

I use also a slantboard, kettelsbells and one leg exercises. And a rowing machine.

[@hazhsh]

Interested to see/hear how you put together this training? S&C in the endurance world fascinates me seeing the wide range of what amateur and pro athletes do. Keep up the awesome content 💪

[@BenIsRunning]

Yeah it’s amazing how the running workouts and philosophies all have very similar principles yet the strength work between say two elite marathoners can be vastly different

[@gary7542]

Hi Ben I've a spot in ibiza marathon next year I can't use. Happy to foc transfer to a youtubers. 👍

[@stevencauser15]

Good luck the upcoming Valencia marathon will be my first. Getting nervous now

[@lifehappensoutside]

Thank you very much, I will adapt some exercises into my routine 🥂 I would like to just recommend to use no shoes because then you will train your feet better because shoes are supporting to much (and you would like to get the best out of your feet and ancle stability.

[@simonrankin9177]

Having sleep apnia and desperate to get fitter and loose fat ,i like this sort of thing ,i did body building as a kid but im now becoming into walking and calenstetics etc ... I love the idea of running ,maybe one day ,but for now just enjoy these videos. ..

[@TeaBean81]

Hi Ben. Great video. You mentioned that you would run on the treadmill after this. What kind of run would that be? i.e. length/time/zone?

[@Kevin-xz3hf]

hey ben, thanks for sharing your strength routine! I have one question, is it not important to include some upper body workouts?

[@tomoakiuchiki169]

It seems to be a very good exercise for an aging runner like myself too. I want to get better idea of how many repetitions are optimum for someone starting these and then once get used. Thanks.

[@superaggy2850]

Hi! Love your content! Thank you so much! Quick question tho: my right knee tendon hurts pretty bad now after my first marathon. I been trying to recover for a little over 2 weeks now. It starts to hurt after like mile 6 now 😢 any suggestions??

[@simonround2439]

Great video - very informative. I always hear Soar Running as "sore running". 😀 Does anyone else?

[@trun3149]

If I ask really nicely 🙏. Would it possible to film the full workout one day and just post it as a complete video. It would be brilliant to whack this on and just follow you both for a strength and conditioning workout.

[@vincewarne228]

I aim to do S&C and mobility work 3 times a week. I’ve made up a routine from vids like this - It’s really helped me stay strong and injury free, that’s helped me be consistent and quicker too. I’m going to try to add a couple of these in to my routine if I can.

[@jeffw654]

@vince warne what exercises would you recommend to strengthen calves, achilles, feet, and quads?

[@Edgaras.Satkunas]

Can you share exercices?

[@vincewarne228]

@@Edgaras.Satkunas Here is what I currently do 3 times a week: Press Ups 2 x 10 reps Dumbbell/Kettlebell row 2 x 12 Tricep Dips 2 x 12 Step-ups 2 x 10 on both sides (w/back pack with 10 Kg weights in) Calf raises 2 x 12 on both sides (w/back pack with 10 Kg weights in) Squats 2 x 15 with 12 Kg Kettlebell Walking Lunges (w/back pack with 10 Kg weights in plus 2 x 5Kg dumbbells in hands) Single-leg deadlift with 12 Kg Kettlebell 2 x 10 on both sides Superman/back extension 2 x 10 Regular Glute Bridge 15 x 2 Leg Raises 10 x 2 Copenhagen Side Plank 30 sec each side Regular Side Plank 2 x 30 sec each side Crab Walks 3 x 10 metre (5m one way and back) Foot log/roller 1 min each foot Foot tapping 2 x 30 sec each foot Toe Rockers 3 x 10 Towel Toes 2 x each foot Invert/Evert Coordination 2 x 10 each way Forefoot abduction 2 x 10 both feet (w/resistance band) Forefoot adduction 2 x 10 both feet (w/resistance band) Dorsiflexion 2 x 10 both feet (w/resistance band) Toe Balance 3 x 10m Reverse Heel Walking 3 x 10m Quick feet 2 x 30 min Balance disk 2 x 30 sec each foot (eyes closed) Side Lying Hip Abduction 2 x 12 each leg with 1 kg ankle weights Fire Hydrant 3 x 12 each leg with 1 kg ankle weights Donkey Kicks 3 x 12 each leg with 1 kg ankle weights Active Hip External Rotations 3 x 12 each leg with 1 kg ankle weights

[@conradburdekin722]

Running round the track this morning I randomly thought: I wonder if Ben does strength and conditioning workouts? I’ve never seen him do any.’ Get home. This video was waiting 😂

[@dextersykes]

I would definitely recommend people to do at least 1 workout a week (1 hour) on strengthening your lower body/legs. It really does improve your running performance and keep you injury free

[@doggamer4545]

Bravo

[@AGTV2022]

great exercises. how often you do it in a week?

[@TomPorter]

Good video! What do you think about kettlebell swings for running?

[@BenIsRunning]

The kettlebell swings in this video? Or are you talking more hip thrust kettlebell movement? Both great just be a little careful with the weight as I’m guessing it’s quite a high risk exercise. I’m no expert though sorry 😂

[@TomPorter]

@@BenIsRunning Yeah the hip thrust😏with two hands, feels like it works a lot of muscles while also giving a v02 benefit if u do intervals. I like it because you only need a light kettlebell to get a crazy workout

[@timdann2233]

This is brilliant - thank you

[@Anwrimos23]

I am big fan come to Greece for the Athens classic marathon

[@marktucker7221]

Hi Ben, do you recommend any particular muscle rub pre race ?

[@samlincoln734]

Would love a full follow along video (with timings on screen) for this S&C work, that I could lazily put on at home and complete!

[@spare9434]

1+

[@betchieharrison5526]

New subscriber here❤❤❤

[@mathhits]

Thanks for making a video like this - I think s&c is what I need to take things a bit further in my running. Just hit a 90 min HM this month, eyes on a first marathon for the new year!

[@felixberezhnoy]

What day do you usually pick for your strength training?

[@marktucker7221]

Hi Ben, what massage gun do you use ? Cheers

[@BlueDemon77]

You mentioned exercise 4 is good for the IT band, does it help with IT band syndrome? I've had problems with my IT band for years and really struggle to keep the problem away.

[@RunningWithDanny]

Hi Ben, how many times per week would you recommend this S+C session ?

[@spare9434]

Can you make a full follow along video please?

[@mikepowell9610]

What are your thoughts on light running before or after these exercises?

[@daveg7894]

Big fan of your channel. I'm currently training for a 3 hr marathon, so I'm certainly not nearly as advanced as you. That's part of the reason I enjoy your channel, it's important to learn from those more advanced. I really like your low key, personality. Certain other KZbin are so loud and boisterous. Refreshing to see a calmer, more chill delivery. Great content, you've got a new fan.

[@DarinCSmith]

Agree! We don’t need a fake voice like Seth!

[@lewis1996chilliesftw]

Hi Ben, have you ever experienced hip stiffness? I've just started running more and after a long run, my hips become stuff and uncomfortable

[@markhill8590]

If your having trouble with knee pain is it better to leave the strength training until the pains gone

[@user-rl3ef4ju9k]

Should that single leg be kept straight and not squat?

[@catherinezettner7581]

Could be wrong, but appears your left leg is a bit more stable than the right. Have you noticed any imbalance? Are you left handed? (Armchair hypothesizing about dominant sidedness)

[@user-lo7tv8us9m]

❤

[@OwenSullivan]

Ben do you gave an actual follow along version of this?

[@BenIsRunning]

I don’t but will get round to filming one soon :)

[@danielrichardson4888]

Can I do this all the way through my training

[@ajaybn]

"2.28 marathoner" thumbnail doesnt mean Ben is bragging

[@bendigeidfranemmanueljones5694]

2.20 soon

[@jackjack8205]

@@bendigeidfranemmanueljones5694 no chance, he will blow up and fake injury

[@bendigeidfranemmanueljones5694]

@@jackjack8205 What injury will he fake?

[@jackjack8205]

@@bendigeidfranemmanueljones5694 moneys on calf. Don’t rule out the groin though.

[@bendigeidfranemmanueljones5694]

@@jackjack8205 lol. I think he'll get a PB. Seems pretty well prepared.

[@paulandrew8845]

Legs looking ripped, your in PB shape.

[@BenIsRunning]

Thanks Paul! I certainly hope so :)

[@astral7919]

I could only do 14km and yes i overstrained myself which put me out for injury for 6 months Never did pre training,diet since im a student