The only 5 exercises runners need for whole-body strength

This is the exact workout set up I use in the strength sessions I do as a runner. If you want to see the running plan I used to prepare for my recent ultra, have a watch of this video here: • Writing my 100k mounta...
Happy training 😊🙏

[@ChrisBranch]

Hey guys! A couple of points of clarification. I've had some great comments that have highlighted a couple of gaps in the video, so I wanted to highlight this comment to answer them all in one place for new viewers to find. First up; a blanket statement to explain the goal of this video. It's aimed at beginners - people who want to strength train but have no idea where to start. This workout is a great starting point and covers the basics. There absolutely are more things I could throw in (and I do cover these things in other videos), but this is a workout for newbies. If you're asking more nuanced questions, you're probably a bit ahead of the target audience of this video. I will be releasing plenty more nuanced videos on strength training, so hang around because I love a nerdy conversation about strength! Secondly, no hip hinge or hamstrings? Well, although this workout is an exact workout I do, it's not the _only_ strength I do in a week. I do believe a hip hinge is a very useful movement for all of us to be doing, but the squat and a single-leg movement train the hamstrings too, just not as much as a hinge movement. Again, this video is aimed at the person who currently isn't doing strength and wants to start, so they don't need to be optimising everything at the beginning. Why do bilateral and unilateral, wouldn't unilateral be enough? Well, I love doing a bilateral exercise because this is the heaviest weight I lift in my week. Having the extra stability provided by my feet being in line with each other means I can shift the most weight, much more than in a unilateral variation. I like the strength this gives my hips, but also the axial stability you gain (it trains the deep, postural muscles to control the spine). The unilateral exercise, however, is great at improving balance, it highlights asymmetries in strength, and it harnesses the 'slings' in the body (groups of muscle and connective tissue that cross from shoulders to hips) in a way that bilateral exercises don't. I personally feel we need the benefits of both: the heavy load and axial stability of bilateral training, and the balance and sling-loading of the unilateral. (Not sure how much sense that made?! 😂) So, in short, I stand behind these movements as a great starting point for beginners, but there are absolutely more nuances and techniques involved in a complete plan to be used for the long-term. I couldn't cover all of this in one video, but I will be in future videos, so stick around if you want to join the conversation 😊🙏

[@machado6377]

Ok don’t call it the only 5 exercises then 😂 “drop ur 5k time with only 1 interval session a week!” *Oh I do 10 hours of easy running the rest of the week tho*

[@sidrens5292]

I think the presentation of your videos is superb and you come across fantastically well! I hope you don’t mind me saying, however if the exercises you advocate are for beginners I would say the plank with unilateral arm raise maybe very challenging. Maybe a bird dog would be more effective and correlate with gait mechanics better. Thank you for your insight and explanation though 🙌🏼

[@edwardtuffnell8598]

Just the information I needed. Thanks Chris.

[@ChrisBranch]

I'm so pleased it helped! 😊

[@RobertManlove]

Great advice Chris! Everything someone needs to get started!

[@ChrisBranch]

Thanks Rob! 😊🙏

[@rambletheluc4040]

Mate, I'm so impressed of that vid - you did it as much informative as it's possible within just 9 minutes and tbh, it's just enough to do everything well enough in the gym! As a sport freak, I appreciate your content and especially a vibe - it's so calm and friendly, yet professional! 🔥Great tips, you've pointed out & described all areas we have to focus as runners, and you gave us a bit of your "personal favourites" exercises which is cool! All the best and keep it going, you're doing more than great 💪

[@ChrisBranch]

This is such a wonderful comment, thank you so much ☺️🙏

[@user-ej7hw3ob6x]

Excellent routine! Love it and thankyou

[@ChrisBranch]

I'm so pleased it helped! 😊🙏

[@jamesgallagher3052]

Thanks mate great video I am looking at adding strength into my plan and this is a good starting point. I will keep an eye out for your more advanced workouts when they come

[@ChrisBranch]

Thanks so much! I've got more coming very soon ☺️🙏

[@matthewpaulden9604]

Love my slant wedges 😂..used them for few months after watching one of your previous videos…seen some good improvement on stability and muscle development..Great video Thx

[@ChrisBranch]

I love mine too! I'm so pleased they're helping ☺️🙏

[@carllewis6745]

His Chris, do you have a link to the exact ones? Maybe you could make some money doing affiliate links in the video description. Thanks.

[@MathiasKarjalainen]

Thank you for the tips! I used to earlier avoid strength training because i thought that i was gonna get too jacked/bulky etc. But later on i realised that it actually helps me to stay leaner because more muscle=higher resting metabolic rate 😃

[@ChrisBranch]

Absolutely! Having that extra bit of lean mass really helps; not just in our running, but in general health too ☺️🙏

[@RE71476AD]

Thanks Chris, really nice. I am liking the calm and relaxed ambience of your videos. Got some wedges since my ankle mobility is not good (15 years sat in an office!). Despite doing combat stretches and other mobility workouts, there is no progress. Got some wedges after watching this since when I was squatting, I had lower back pain (severe 'butt wink'). Squatting with wedges mean I can go deep (ATG) and it also feels really nice! I have moved to a front squat (holding the bar on crossed arms/shoulders) since functionally, it is closer to what we tend to do in the real world. E.g. I would not carry a table or sofa by putting it on my back...we lift out in front of us. Core stability to do the front squat is slightly different to a back squat but I love your point on trying a few different ones, see which ones you prefer, and do them (cycle them etc). Another option is instead of dumbbells, try a weighted vest. Imagine training for your 100k UTMB Snowdonia in a 20kg weighted vest. The actual race day will then be a blessed relief! Us humans have really set up the modern world to be the exact opposite of what our bodies actually need.

[@ChrisBranch]

I love squatting with the wedges! I'm glad they're working for you too. The front squat is a fantastic choice. This video was aimed more at the beginner, so I didn't mention it because the front squat requires a little extra technique knowledge, but it's a great movement. And yes, a weighted vest is great too! I sometimes do walking lunges in the garden in 5-minute blocks, and that's definitely a great leg conditioner 🤢

[@graemes708]

Perfect timing. Went out for a 32k run on Friday evening (end of week 15 of 18 for marathon training) and really felt it. I wasn’t tired, it was more a muscular issue and I know I’ve neglected strength training for the last 1/2 months. The spur I need to get back on it, especially with a 50k in the very near future plus a 50 miler early next year.

[@ChrisBranch]

Strength training is key. It's so hard to fit it all in, but you feel so much better if you can. Best of luck with the marathon and the ultras 🙏

[@Chris-dw3xl]

Very well explained 👍

[@christianpappas2918]

Love it! Thanks for the great content. I would only add some calf and ankle mobility and strength exercises, specially if you are a mountain runner, those are key!

[@ChrisBranch]

Ah, yes, you're absolutely right. The five exercises here aren't the only things I do, and I will cover other exercises in other videos. Calf strength is so important, particularly on those trails. Thanks for the comment! 🙏

[@christianpappas2918]

@@ChrisBranch Looking forward to it! Also to your point you do exercise your calf and ankle mobility too when doing the other exercises I realized haha like the famous knees over toes. Thanks again! 🙏🏼

[@KiwiTimmy]

Great timing this . Having done a low grade MCL on my knee I need to put in steps to limit my risk at injury. Don't know if you have or plan to but I would like to know your " before / after run exercises" or what your recovery looks like after a run .

[@ChrisBranch]

A recovery video is definitely on the list 👍 Bad luck with the MCL. I made a video about protecting my knees for the downhills in running, but some of the exercises I that would help - just don't push through pain 👍

[@marcosperez3151]

Awesome video Chris. I would definitely do this workout. Although i would like to know if just doing the unilateral leg strength exercise also cover for the bilateral leg strength exercise? 🤔

[@ChrisBranch]

Thanks for the comment! I just wrote a pinned comment that should answer your question 😊🙏

[@trailsandbeers]

Good video! 👍 Interesting, these are the same exercises I do, barbell squat, Bulgarian split squat, dumbbell bench, pull ups. I do 5 x 5 on all as I just want strength without increasing muscle size. I don't do the hanging leg raise though as the pull ups work the core enough.

[@ChrisBranch]

5 x 5 is a great model 👍

[@matthewhoyle3223]

Hi Chris, great video. Me and my wife both enjoy your content and we’re both inspired to run ultras together due to your wise words from your professional background. My question is, have you considered doing a full / half ironman? And if so… please take is on that journey! 😂🎉

[@ChrisBranch]

haha I have thought about it, but it's not the right time for me. It's the cycling that puts me off - I used to be a competitive swimmer during my teenage years and I'd love to rekindle that skill, and I have the running covered, but it's buying all the bike gear and faffing around with maintenance that I just don't fancy at the mo. Maybe one day, but I just love running out in the trails for now. I wish you and your wife the very best with your journey into ultrarunning 😊🙏

[@sidrens5292]

Respectfully, unilateral calf raises are a must for runners - injury prevention! Dumbbell bench press has zero correlation with running - I would recommend a single arm cable press in a split stance, with combined trunk rotation. Combine this with the single arm row version - and both mimic the sling mechanism which occurs when running.

[@thomaslukemcferran]

Dumbbell press requires extra stability by the smaller muscles being activated, which fixed exercises, machines or even barbell won't hit - important for helping maintain balance across muscle groups and prevent injury. I love cable presses, but always include dumbbells to make sure the accessory muscles are grown proportionally.

[@sidrens5292]

@@thomaslukemcferran My point related to the topic of running buddy. The lying dumbbell press is a great exercise, however has very little influence on running mechanics. Exercises which work the posterior-oblique sling and muscle recruitment patterns occurring when running are way more effective. The Bird Dog or Superman exercise are very effective - as the contralateral gluteus maximus and latissimus dorsi are connected via the thoracolumbar fascia during gait for example.

[@ChrisBranch]

Thanks for your comment. I personally love the dumbbell bench press, and think there's a lot to be said for building some raw strength. I would use your cable example as more of an accessory movement with lighter weights, and would be a great addition

[@sidrens5292]

@@ChrisBranch oh I agree, the dumbbell press is a superb exercise - however, my point was in reference to having no correlation with running mechanics. Your video stated the only 5 exercises for runners. The SA cable press and pull in a split stance involve trunk rotation and isometric gluteal contraction - would correlate much better with running mechanics.

[@ChrisBranch]

@@sidrens5292 These comments are really helpful, they're highlighting that I got my language wrong in this and I wasn't clear on the goals I'm trying to help people with

[@angharadhodges7486]

Where are those lifting straps from?

[@maxlblt]

Very good video I would only add hip thrust!

[@ChrisBranch]

Great idea!

[@brum293]

Great video. Question, why do both bilateral and unilateral leg work? Wouldn’t unilateral be enough?

[@ChrisBranch]

Thanks for the comment! I just wrote a pinned comment that should answer your question 😊🙏

[@brum293]

@@ChrisBranch Thanks a lot for the answer. Makes sense!

[@edwardtuffnell8598]

Hi Chris just watching this video again because I found it so helpful. I'm in the process of trying to figure out my new training program for the SDW100 next year. I think I've been overtraining -running and not lifting heavy enough in previous cycles. I felt somewhat burnt out after this last cycle I also have been left with a hamstring injury after the TP100 in May, but I have also been prone to tendonitis in previous cycles. In your veiw how many miles per week is adequate for 100 mile race? (I find it easier working in miles rather than time). I'm holding Peak milage of 70 something a week over a 6 month cycle. should I straight out swap a day where I run for a day where I do strength? Do I do both? What is the best protocol? Any information in any form (video or written would be greatly appreciated. Thanks. Ed

[@ChrisBranch]

Hi Edward, this is a tricky question to answer - there are so many variables as to what makes training volume right for someone. The fact that you are burning out, though, suggests something's not quite right. I have never done more than 55-mile weeks, so you're ahead of me! One of the best ultrarunners I know locally only does 30-40-miles a week but races often. And then, of course, I know the guys who run 80+ mile weeks and do double days. There isn't a right answer, just what works for you. I would be interested to see what happens if you swap a run day for strength; I bet you would feel better for it :)

[@edwardtuffnell8598]

@ChrisBranch Thanks Chris. Really interesting to hear about your experience with running volume. I'm going to be brave and try and swap 2 days running for 2 days at yhe gym! Feel apprehensive about it but sounds like the reward could be worth the risk. Thanks for your time.

[@ChrisBranch]

@@edwardtuffnell8598 Also remember you can periodise this stuff. Try more strength for now, but if you feel like your running suffers (I bet it doesn't!), you can increase it again closer to your next race. I like to cycle through different periods in the year where I switch my priority around :)

[@innercalm5517]

You have a lovely asmr voice 😊

[@ChrisBranch]

Haha you're not the first to say this! I don't really watch ASMR, but I've had enough comments to contemplate starting another channel 😂

[@innercalm5517]

@@ChrisBranch do it!!!! ❤️

[@ChrisBranch]

@@innercalm5517 hahah maybe I will. I'm genuinely quite ignorant around the topic and style of videos. Do you have a favourite channel I could see to get an idea of how they make their videos?

[@trbeyond]

No hinging movement (Eg KB swigs, deadlift, Trap bar deadlift etc)?

[@ChrisBranch]

Thanks for the comment! I just wrote a pinned comment that should answer your question 😊🙏

[@bobbymeade2099]

Favorite and Bulgarian Split Squat in the same sentence?

[@ChrisBranch]

😂😂😂 It's a love/hate relationship 🤷‍♂️

[@robbiewilkinson464]

hi chris, a bit cheeky to ask, but i need some help with my stomach issues :( any chance i could chat with you ? thank you

[@ChrisBranch]

I'm not the gut expert I'm afraid. I interviewed the brilliant Julie Shobe in this video here: kzbin.info/www/bejne/eGmqqWmhapaojJIsi=lRk9vMIB4cq_GeZK I recommend getting in touch with her (links are in the description of that video) 👍

[@robbiewilkinson464]

@@ChrisBranch thank you.... love your videos by the way !

[@matriaxpunk]

No hamstrings?

[@ChrisBranch]

Thanks for the comment! I just wrote a pinned comment that should answer your question 😊🙏