The Only 3 Exercises You NEED to Run Faster

[@JamesDunne]

🔥 Want to break the cycle of running injuries? This is for you: bulletproofrunners.com/?src=ytpin

[@krruns4165]

Found these exercises have finally got me round the corner on a hip issue I've struggled with since March! Thanks James.

[@arturosanchez4835]

I really like these exercises; I’m 70 years old not very flexible but I felt fine doing these simple exercises. Hope they help me to back running again. Thanks

[@stefanjerkovic9381]

I wish you luck on your journey!

[@AEM060357]

I’m 67 with similar flexibility issues running my first half marathon this year so will be incorporating these exercises into my warm ups and routine

[@07carlsberger]

I find one legged hops are a great exercise for both stability and neuromuscular coordination. They engage all the stabilizers used for running without any compromise in form due to imbalances in the bigger muscles.

[@cowboyfunktion]

Great video idea James. I saw a running specialist PT last year and was prescribed 15 different exercises many of which require specialized gym equipment. It was not practical, and therefore unhelpful. I am a doctor myself, in sports medicine and MSK radiology, so I figure if I can't follow this, the average patient has no chance. I favor this reductionist approach. Keeping things simple maximizes compliance and results!

[@JamesDunne]

Thanks! I'm glad you enjoyed the video. Compliance is such a big issue when it comes to setting rehab/prevention plans. As a younger coach/therapist I was so guilty of feeling like I had to overdeliver and send runners away with monster home exercise plans. Inevitably lots of people never did them! As I've become more experienced, I've learnt to become more realistic. I'd rather give a runner 3 exercises that they can do at home with will ACTUALLY get done, instead of 10 gym-based complex exercises which will be disregarded as a hassle! My uni lecturers always said that if you know your anatomy well enough to understand movement, you don't need all the machines and gimmicks. They were so right! Bodyweight exercises + a few steps or bands is all you need to hit most spots for most runners!

[@Stephenwc]

SIMPLE is also important because there are 365 days in a year last time I counted.. and many of those will be long and busy and tiring. So the exercises should be at least *mentally* relaxing.

[@yamahass66]

If you are a doctor in sports medicine (what that now is) why go to a pt?

[@adrianadelagarza2592]

1:20 Split Squats 3x15 on each side 2:59 Single Leg Stretch 3x15 on each side 4:40 Jumping Rope 5x20 seconds 4-5 times per week

[@unknowndefinitelyunknown6301]

For runners I can’t stress ankle strength and mobility enough 1 legged jump ropes are the truth. Usually do 100 each leg

[@rekt6662]

Wait really?

[@KotteKumar]

@@rekt6662 yeah, im not too sure on it myself, but im pretty sure it helps your foot bounce, meaning you can lose less speed when running. But just start slow with regular rope skipping, and if you cant, try doing calf raises

[@MsChampion1982]

@@KotteKumar great tip 👍

[@Lobags1984]

Yeah I had a Division 1 soccer coach tell me that he scouted my son and told me to get him into skipping to aid his running as he is fast and athletic

[@Stephenwc]

If you can do those 100 more "power" to you. It's definitely a good exercise for running. I jump in place or do jumping jacks.

[@hazstreem477]

I've got my school aports day in 2 weeks, I'll start doing these exercises today and tell y'all back after the race. Wish me luck :)

[@rawstylefashions]

Goodluck

[@ramirocadena2118]

So?

[@Mlbb_HOR]

Bro tell what happened

[@LiorsGames]

You forgot us

[@hazstreem477]

@@LiorsGames i forgot, happened last year and I was on my way to 2nd place but i tripped near the end and got last sadly

[@vincentaurelius2390]

James, great video. The arabesque made all the difference for me in eliminating pain and stiffness. I always knew I was missing one key stretch and this was it. Many thanks.

[@thewayofthejumprope]

Hi James, this is a fantastic video. The distinction between moving straight up and down versus moving forward on the lunge makes it a different move in terms of effectiveness. And I'm looking forward to incorporating the second movement into my sessions. As an avid jump roper who has been doing more and more running, I was delighted to see the jump rope included as one of your three recommended exercises. Thanking you.

[@djtreeman1]

Brilliant - love these videos man, im 4 weeks into shin splints/stress fracture and have been using you calf strengthening routines and will begin to incorporate these also so i can return to running much stronger 👌

[@carloscesarmarquesluz8820]

Surpreendentemente simples e eficiente!!! Parabéns. Surprisingly simple and efficient!!! Congrats.

[@RunningAlive]

Cool question. Your choice definitely makes sense and would work out for most. I paused the video before you got into the exercises and came up with the 3 I’d choose before I watch the rest of yours. My approach would include: 1. Weight calf raises (single leg) 2. Squats 3. Hip raises (single leg) Great video, good food for thought here

[@PacificSolo]

As always, valuable content from you James, thanks for the recommendations.

[@cleancooklily7409]

Excellent instructions 👍 I'm not injury prone but my balance and flexibility is shocking, when I try to do standing yoga moves I topple over! I'll definitely try the arabesque, even if I have to start with a few and build up.

[@jent7945]

Runner's arabesque is a new one for me. The balance and control is challenging but this does so much in one exercise. Brilliant. Thank-you!

[@dean3583]

I do the jumping jack instead of skipping rope because my ceiling is low. Good video. Thanks!

[@raigs9484]

You could always do skipping motion without rope :)

[@dean3583]

@@raigs9484 I stopped working out on lower body strengthening for two year, and just running twice a week, all the pains in shins, knees, hips have gone. I think our body is not a horse and just respect its limitation.

[@noclone5017]

@@dean3583 sometimes you just got to push yourself. Not to the point of injury but just try to keep doing maybe like 30 seconds more running 2 days a week. Then try and add a day to the week. Little by little. I know you can do it!

[@IsaacUrango-hd2hy]

Thank you for the video I really needed it to get faster at soccer

[@misterjones7929]

Great advice thanks James. As you say, there are many exercises you could be doing, but keeping it simple with these three has proved very for me effective at age 72, and still running 😊!

[@v.s.2868]

Brilliant! Thank you for that, James! Have a good time! 😉

[@RichardInger]

Just what I’m looking for! Used to do circuits every week before lockdown etc but not now and noticing some weaknesses, will start these tomorrow!! Thanks and have subscribed!

[@teloriun1974]

I find the high number of different exercises very daunting and it puts me off.. at least with three I should be able to build strength and confidence before adding an extra one here and there. Thanks James.

[@HeavenestStCyr]

As a person who struggles when jogging I'm eager to try these exercises

[@danielblanco208]

James. Your advice saved my motivation. I was very frustrated with IT band syndrome and your excercises and advise helped me a lot to overcome it.

[@Kelly_Ben]

Thanks for this! I definitely get overwhelmed at all the options, and often end up doing none.

[@JamesDunne]

You're not the only one, Kelly! I hope this helps :) Let me know how you get on...

[@saritharajeevsari4019]

Thanks for this video sir, 🙏🏻👍🏼💪

[@dyvel]

Some shortcuts for convenience when you've watched the whole thing but want to refresh your mind or details about the exercises: 1:20 Split Squats 2:47 Runner's Arabesque 4:27 Rope Skipping

[@stryker1992]

thanks a lot

[@billsamuls7620]

your good thanks

[@lockedfn]

Fantastic. I'll get on this. I'm needing a time efficient strength routine right now. Happily built to 40k/wk with some hill and interval reps over last year. But need more strength building in my weekly training. Just found your channel, looks superb. I'll be watching more. Thanks

[@darrendeas1408]

Just recently discovered your channel and slowly working my way through your back catalogue of videos,some really great and educational stuff,thanks for the info and I’ll be implementing much of it into my own running programme!

[@simonmills1225]

Great video. I always think of a single leg deadlift as a progression of the runners arabesque, but can see the challenges of the two excercises are different. I think I've convinced myself it's a progression because I find the single deadlift easier from a stability point of view with a light to moderate weight.

[@XDNEB]

Thanks James! I’ll be incorporating these, I’m joining the military in a few months time so these will definitely help.

[@denissabljak8632]

In the Ocean of video excercise,James,You are the best!

[@merick.2299]

Thank you James. Great content. Very informative. Love that you keep it straight forward and don’t overload your videos. Greets from Berlin...

[@sianclark4723]

So glad I’ve found this video and your others. I can run up to 15km but struggle to keep running with out injury. I’m rehabbing AGAIN, so will bring these into my rehab and hopefully will get back out soon. Thanks

[@dannyspitzer1267]

You're killing it with the great content, James. Love that 2nd one especially, although I vary it slightly.

[@reubensimp5348]

I had plantar fasciitis a while ago, and I thought it would really impact my running ability forever. I've recovered now and using these exercises will be so helpful, thanks.

[@darrel.cooper]

Great advice, James. Simple yet effective.

[@brookehankins8585]

Hi James! Thanks for this. Does it matter if you perform three exercises as a circuit and repeat 3x? Or should each exercise be performed alone 3x with a break in between before moving onto the next? Thanks so much! 🏃‍♀️

[@rfcalm]

No crap. Straight to the good stuff. Thank you x

[@Dj-fu5wv]

Thanks James. Great practical advice. Just what I need. Great help with my knee injury. Better late than never. Kate

[@alkarimlalani5910]

Thanks for showing this!

[@harmansinghmalhotra8315]

Thank you for these three exercises 💖

[@calikuya3756]

Thank you so much for this video it has been very informative it is just the information that I’ve been looking for to try to conduct exercises specifically to improve my running I will definitely be implementing these tips.

[@joseneto3468]

Thank you James! 👏👏👏👏👏👏

[@arthurlux1975]

Hi James, thx for the video. Great choice of exercises. Keep it up and all the best.

[@sundarchem01]

Very informative and useful for my running without injury

[@NaseemKhan-yz3cb]

I am understand a little bit your language still see your videos ❤from India

[@darlenegoode1217]

Absolutely love James videos and advice! spot on and a great help for me over the last 2 years!

[@JeffPryor]

Thanks for Your Presentations

[@IvyPerez_DreamBuilder]

Super helpful! Thank you!!!

[@HS99876]

Thanks , just started the running,

[@ranamuki]

Great exercises superb video, kudos to you

[@shadihamood3950]

great information thank you

[@swarnadeepak5467]

very helpful and insightful.

[@stargazerdigital]

Thanks, I really like the idea of the squat as my back always get sore but this looks like it might stop that.

[@otxoawolf9054]

I love it! Those are the same 3 I would have picked. Glad to see someone smart corroborating my theories. I would add core work such as planks and supermans to increase core stiffness and improve leg drive. Cheers.

[@64offsuiter]

This is super useful for me. Pretty busy work and family life limits time able to condition and prep for running. I will factor this in to my week.

[@40hills1]

I've been doing those single leg deadlift things on a stability disc 🤪. It's really difficult and I have to "dab" a lot to keep my balance, but I can tell it is a massive benefit to all sorts of lower body muscles. 👍💪

[@anilpanta1505]

Thanks and I have subscribed 👍

[@marcvanderlinden7618]

excellent set of exercises and advices, as ever!

[@ramchandragawade8309]

Very nice information. Thank you very much James. I had my meniscus operation done 6 months ago and excersise you have shown in your video is helping me a lot

[@johnbmarks]

Excellent routine James. Thanks!

[@jmcd9828]

Great stuff! Super exercises, excellent method descriptions and rationale.

[@mrsbootsworkouts]

Balance exercises are one of my favorites!

[@Chris-dw3xl]

Awesome James this is aimed at me lol great simple exercises that work as I increase mileage find it hard trying to fit everything in 😊 great work cheers

[@JamesDunne]

Thanks, Chris! Let me know how you get on with them :)

[@BrentKasmer]

Very informative! 👍👍👍

[@RAJKUMAR-ui8wo]

This small piece of athletics demonstration was interesting.But the exercise in which the coach is trying to stand on one leg is an eye_opener.DIfficult to perform ,but not impossible to accomplish with a bit of hard work. After all, running is basically a one_leg activity. Please keep up your good efforts. Thanks.

[@TreXDeXter]

i just started running a week ago.. best thing in my life.. wish me luck guys..

[@tammyruvino1433]

Another great video.. I struggle with ankle stiffness / soleus issues 🥺

[@nielssrensen4967]

I will try the rope skip, makes sense, but.... I will "skip the rope" as it is just an annoyment, f.. up the exercise (for me) as I see it, it really makes no diff on the training effect (ankle stiffnes) at all :)

[@clarity2115]

Deadlifts have hammered my posterior chain, my running time has increased so much even without running as often

[@WeeGeordie]

Thanks James! Great video as always.

[@timbikebo]

A great vid , no waffle ,straight to it ,thanks

[@xavisanchez7522]

Awesome video and perfect explanation Many thanks ;)

[@janetjones6658]

This is brilliant. Thanks for sharing. 😜

[@heatherhepplewhite7885]

Very helpful! You always share great tips for running stronger and avoiding or coming back from injury. Thank you, from Canada!

[@manasabutadroka6028]

Thank you James..

[@andrewcallus8961]

Awesome video mate I really liked the first 2 but not so much the 3rd is there another option for calves?

[@sharronburnard2826]

You appear to be the best! Sensible articulate coherent ! I Have Achilles tendinitis 3 months) used Achilles sleeve, useless. So thanks you win my vote.

[@stevespyder]

My 1 go to exercise is dribble a soccer ball at multiple speeds, from slow side to side, all the way to full out sprints. works your legs but also ankles and more importantly ligaments and tendons to prevent injury. So many runners only train straight ahead or at most around a track, soon as they step the wrong way or on a twig, pebble or rough spot on the road... injury!!! X-country training is also good with hills and mud/water thrown in.

[@alantay9409]

Great ideas. Thank you for sharing.

[@yogaforeverybodywiththeord9936]

These are fantastic “can-do” exercises that there is no excuse not to do them! Thanks for the reminder!

[@krishnaradha8190]

Nice video,helpful for the runners

[@garynewis8293]

Great stuff thank u.

[@subhankardas4595]

Very good teaching/coaching method...From INDIA

[@JamesDunne]

Thanks! I appreciate it :)

[@silviaraquela3030]

Me encantó. 👍 Me suscribí. Gracias. 🇺🇾

[@polisticyoga]

I love your videos so much! Excellent!

[@coachcastro6388]

3 simple easy to do exercises, thanks james

[@aasif1900]

it made me a lot faster thanks james

[@tayoidowu11]

Thanks for video's and advice. Can you do this bid weight as part of marathon training. I mean is this enough, do u actually need weights?

[@arunramharsha6348]

Can it help preventing any injuries from skip ropping

[@Nelix01]

excellent advice James.

[@ebenburger111]

Thanks bro. I hv a question. If running means landing close under our Center of gravity, then why would an ideal exercise include something like a lunge that places the foot wayyy out infront? Just a question. Im also looking for more answers since biomechanis and sports performance really intrigues me.

[@ThundarBarBar]

Kneesovertoesguy recommends split squats with knees over toes & goal is to get that forward knee hamstring to touch the calf without the back knee touching the floor.

[@mohamadhiswandyishak5779]

I need this. Tqvm

[@mezianeremila454]

Your level of fitness doesn't reflect your level of, brilliant demonstration thank you!

[@Deep29113]

You are extraordinary person sir

[@gulabsingh3980]

Thank you 🙏 Bro 😎

[@siddujackson412]

Thank you...sir

[@ragukrishnasagar5131]

Very Very useful. Chennai. India. 👍