The ONLY 3 Exercises You NEED for Running as You Get Older

[@Stripeyperch]

I started running 5 years ago at 42 i got all the usual injuries such as runners knee and plantar fasciitis, and its only through watching these videos that ive Iearnt to run slower, warm up, cool down and other useful exercises. Thank you Mr Dunne fantastic content.

[@runninggirl2765]

Yahoo! I am a new subscriber and a 64 year old former D1 (very former!) runner who has continually "jogged" for 50 years. This is a fabulous (!) and simple way to keep going and even, do better. I have two repaired achilles (from tennis and taekwando). They were completely split in half in their injuries. My calves have NEVER gotten back to where they were and I have been very discouraged....despite doing similar exercises. I am putting these 3 exercises in my schedule beginning NOW. I THANK you for this.

[@Cookefan59]

Hey James and fellow subscribers, ever since I started that Kipchoge Core program mixed in with my own recipe, Ive been running much stronger. I’m committed to taking the rest of this fall, winter and next spring to actually become more of a runner since its the last and worst weak spot in my triathlon training. Im in my early 60s, 6 foot 2 and presently 225 pounds. Ive been running most of my life but I scaled way back to learn how to swim and ride properly. Now, Im ready. I have done some Sprints Levels over the past 10 years, I will be training to be able to complete an Olympic distance Triathlon. I plan to run 3-4 times a week instead of the 1-2 times I’m doing now. Eventually, Id like to do a 70.3 triathlon. I usually use the 80/20 principle. I wanted to tell you all how much I appreciate what you do here. Its an inspirations and the contributors in the comments usually have some pretty remarkable things to say.

[@Zazinombirs]

Calves raise, superman,single leg /split squat..will do these .Thank you Coach 🌹

[@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!!!

[@jakejakejak]

As someone who's come from a strength-training background into running (still not sure I'd call myself a runner) I've had very very few injuries. I think I've had 2 but they were sort of overuse injuries from ramping the mileage up too quickly. 3-4 days off and they never returned, as of yet. It may be anecdotal but I think it goes a long way to becoming more resilient.

[@wardibald]

If you run for any sort of form half-regularly, you're a runner. You can be a lot of things in life, but if you run, you're a runner. I've come from a desk-job-and-smoker background into running. It may be anecdotal, but I bet I've had more injuries while running than the guy above this comment.

[@oabd19]

@@wardibald I run for the bus regularly. Does that make me a runner? 😂

[@wolfganghorak]

Love this one and will incorporate it in my weekly program. Running daily 7-12km and I feel, that I need exactly these three exercises. Best video so far in this context. Many thx!

[@robwilliams9965]

I'm into my 40s and suffered from calf pain and strains every year since my 20s. For the last 6 months+ I've religiously been doing weighted calf raises every day I dont run. Guess what?...not a single calf strain since! Thank you; great videos, good luck with the sub3

[@lucasvarley9764]

Great video! The timing is spot on. These exercises are awesome. Question for you... have you ever tried Next Level Diet? I got a muscle-building meal plan from them that's worked wonders for me.

[@christianbouchard7430]

Hi James. I had an idea that would benefit you and all of us. In your running week i guess you do a strength training session. How about you film that session every week? So it'll force you, and us to do it! Also i guess it's not much video editing to do... I have difficulty to convince myself to that strength session every week, but i would enjoy to do it with you! Thanks.

[@Duricas]

When should these be done? Before a run? After a run? Days you don't run?

[@coachjeffwwilson]

This depends on your schedule. If you don't run everyday then probably on those off days but I myself often like the leg exercises in the gym to be on the same day as a workout. Then full recovery the next day for example. Hope that helps!

[@paulcarlson4230]

62 and injured now,for 5 months, rested iced,heat,massage,still not better,so I started running again ,and trying strength training

[@ralphmartinez1869]

Great tips Coach! 👍 as an older runner- need to stay injury as recovery can take longer!! All the best!

[@devasinkh7251]

I like walking on hilly off roads terrain. Good to keep the balance by exercising those muscles.

[@audio.paisajes]

Someone in south Patagonia 🇦🇷 is watching your videos. Thanks James! ✌

[@kehcat1]

Wow, this looks awesome. I will try to incorporate this into my routine. Thank you.

[@elflakeador09]

Thats an excellent video. I feel at times that the basic excerises are the best and they can get overlooked so often

[@lesleyquigg9756]

I appreciate your videos and I have used many of your exercises over the years. I will definitely be adding these to my strength training, which I’m trying hard to be better at. Thank you for sharing your time and expertise

[@TheAtl0001]

Just wanted to share, I had some knee problems. Solved by Hip Abduction exercises and as soon I feel a slight, minimal pain in the knee I wear a knee bandage. I had no knee problems since. Need to mention always had strong calves (genetically I suppose).

[@martinnewcombe6088]

Fantastic, will definately incorporate them into my strength routine, thank you!

[@cindyscott8470]

Love the sequence for the back!

[@mthunzidwanya5244]

Thanks, I am experiencing some form of left hip spasm then immediately followed by right calf pain and had to stop running. This routine seems to have some benefit for both so I'll give it a shot.

[@crstepstudy]

Awesome 👍

[@lukemccormack9794]

41 and had my first calf and lower back injuries this year!

[@nahosheirwanrashid4985]

Thanks

[@themechanic4409]

A good warm up plan before running is a must. Stretching right before your run could be a cause of injury also.

[@jayantnagarkar1018]

Nice information

[@runningclueless]

Thanks for that.

[@TheZuluman7]

I suffered from calf injury a couple of times and keeps on coming back i guess these exercises will help me to resolve the problem

[@ravenbooth10]

This was great and helpful!

[@pmhwong]

Thanks James. Love exercises I can do without any equipment. Easier to maintain 'em over time.

[@HelenKrugovykh]

Hello James ! I’ve been following your fantastic videos for different muscle groups to help anybody can run a marathon. As a first-time marathon participant, I’m excited about the challenge ahead. Any tips from your expertise on maintaining balance, stamina, and inner strength during marathon preparation? Thanks.

[@madnes6743]

I find cross training with cycling and running really helps.

[@clivepritchard]

I really like this as its so quick and doable.

[@grantwallace1882]

Excellent video. Has given me lots to think about 🤔

[@calb0]

these are great exercises i have also been using resistance bands

[@Pearlman83]

"I don´t want to get old Mr. Stark"

[@ppmppm7010]

And beyond here thanks

[@GeoAce777]

As a long distance trail runner....just do yoga mostly after your runs and some light yoga every morning...7' -25'

[@donnawilliams1825]

Great video on physical conditioning and fitness Coach.

[@pacmans-world]

I’m a novice runner and late to the party in my 40s. Mild strength training is my next stop.

[@patrickmcardle1920]

Cheers I need this but could you keep the reps info on the screen for longer?

[@NoNameNoLastName]

As a 60yo runner, you are a life saver.

[@JamesDunne]

Hope it helps! How's your training going?

[@NoNameNoLastName]

@@JamesDunne Actually going really well! I signed up for a 50k in December; knock on wood and thanks to your videos, I had no injuries despite the high volume. Thanks for asking, and thanks again for the great videos!

[@anthonyk5515]

James, as always, this is 100% spot on. It has highlighted just what I'm lacking. Thanks so much. I have to develop the self discipline to get into this regularly.

[@jameslau7406]

Very good 🤠

[@miracoli16]

Every runner, especially when becoming older, should do some strenth training to prevent injuries.

[@doublevision5465]

Thank you for recommending these exercises, James. Are you still training for the sub 3 marathon? What's your training like these days?

[@sureshthakur13]

Excellent 👍👍👍

[@danslater1542]

The best defence is less running, and only one hard run per week. I run 2x a week, alternate with swim and gym. I used to run every day, but hurt my foot. Now, I'm fine. My foot is not and never will be 100%.

[@TheStrengthScholar]

I would suggest picking up biking especially if you can afford an indoor cycling setup. It's incredibly low impact even if you are going all out and has a ton of cardiovascular and endurance carryover to running. As a heavy runner who is looking to get an elite mile time (for my weight) it has been indispensable in getting enough training volume.

[@TheHopski]

Another example of DO NOT take advice from comment feeds…

[@tomliuyt]

Please don't accept your foot will never be 100%. If you do, then it will be self fulfilling prophecy

[@Tritiuminducedfusion]

"Less running".... hahahahaha. Like that's an option for those of us with performance goals. 🙄

[@catherinehayes8160]

I wish you’d talked about doing these after a run before I did them….

[@patrickbrown7398]

Nice

[@JW-rj6cv]

Hi James, this may get lost but I shall ask anyway. I am trying to copy you by keeping my HR under a certain number (180-age) when running, my question is; Does this HR level differ between running and cycling?

[@Nelix01]

Great video James, going to try and do these on my days when not running.

[@wmp3346]

Everyone needs to do resistance exercises to avoid losing muscle mass. Especially people over 40-45. Good exercises though. I really like the single leg squat.

[@thecuttingsark5094]

Watching this, age 43, stretching off after a run.

[@HS-fm9kv]

1st exercise- great 2nd- most physios will advise against this exercise... sorry! Refer to McGill big 3 for core. 3rd - great too. although reverse lunge might be safer....

[@haythamal-dokanji9547]

I used to do the pistol version of the hip flexer 60 times on each side hoping that would help with my knee pain/swell after my 10 to 12 milers. No benefit whatsoever. What I cannot fathom is this: When we run we exercise the quads, hamstrings and gluts. After 100s of miles of running these muscles must be (again must be) very strong. So doing targeted exercises to "strengthen" them is voodoo. I am not criticizing the instructions here specifically since you get similar instructions everywhere else.

[@benjaminroe311ify]

Not voodoo. The exercises strengthen those muscles in a different way/direction. Same concept as why trail running helps stabilize your leg structure. The irregular stresses on the muscles help them strengthen for many kinds of stress.

[@thinkingloud1988]

Im not sure why i an unable to run at all. I get fatigued and out of breath after a minute, although im not over weight

[@maks12z]

Make a plan. Say 15 miles a week. 1 day run slow..take breaks but complete the miles for that day. Other day walk or cycle. Add up for the week. Now keep increasing this goal.

[@yogaforeverybodywiththeord9936]

Fitness takes a long time to develop. It is difficult to run and it feels hard to start with. Hang in there and build slowly. Take care

[@gabscar1]

Or run up hills in zero drop shoes!

[@benjaminroe311ify]

Yes!

[@Ruud_Brouwer]

Watching this at 34 years old, just in case

[@S9999Frank]

These are good basic exercises for all ages. The one lying on your stomach is extremely good for your back, and also very boring to do :-) I try to do it sometimes at age 53, the back can give us trouble at all ages though :-)