The 5 MOST IMPORTANT Exercises for Runners

[@maralynsadler3]

Excellent. Thank you. I'm 73 years old and am running my third Half Marathon in a few weeks. These exercises are just what I was looking for for strengthening the legs. All straightforward to follow and do at home.

[@raymondlee8351]

kudos to you

[@ThePrehabGuys]

Go crush that half!!

[@tdhtran]

I’d like to start running but I heard people said running isn’t good for knees. Do you have any advice on that ?

[@Friendly_G]

​@@tdhtran running is EXTREMELY good for the knees. How else would your knees get stronger if you never train them?

[@MichaelGoitein]

I have trained with the PRehab team - tore my right meniscus last year, and did their knee program as a last-ditch effort to avoid surgery. Went from crutches & not being able to walk to being able to hike challenging trails. I've just started their Running Program, and it is amazing - a really solid, gradual program to get me from brisk walking to my first jog in over a year, pain-free. I can't wait to get to get into increasing running speeds. Couldn't have done it without these guys.

[@ThePrehabGuys]

That's amazing and awesome! Keep up the great work =)

[@anguspaton6503]

Yeah

[@sanjibkumarraha2558]

How to contact them

[@Andy-ue3om]

Meniscus is the worst congrats on your recovery ima give this a try💪

[@raw_pc]

Those exercises are extremely important if you want to run a lot without injury. I learned it the hard way. Always do a good warmup before the run.

[@shiseerpun]

i got it band syndrome how many times do u think i should do these

[@escify-1312]

Yyy

[@romanroman3331]

@@shiseerpun I’ve been told by my friend that is a physical therapist that we should all do strength/prehab work at least 3-4 times a week to supplement your sport

[@steffanaarts-greven1352]

I too learned it the hadd way. Started running out of nowhere and had runners knee on both sides within a few weeks. I went in too fast, too often and without proper preparation. I now do strength en stretch exercises 3x a week and it made my running much easier and enjoyable.

[@hamada7288]

​​@@steffanaarts-greven1352ow long did it take for your knees to heal completely. I'm currently in the same boat lol...

[@thamilawrence8468]

I followed this program for 8 months and went to run my best Comrades and finished with no pain for the very first time. In the build up I also broke a lot of PBs. Thank you guys

[@ThePrehabGuys]

Let's go! That is awesome thank you for sharing!

[@rynewaites6215]

Thank you guys. This helped a lot because I was in a bad car accident some years ago and hit the left side of my head on a window. After going through a coma for 8 days, I woke up and had no ability to run..could barely walk but I’ve improved on my walking skills and this video helping me get back in my running state of mind. Big ups to you guys cuz just a couple workout got me steps closer to achieving running again.

[@ThePrehabGuys]

Ryne first off can we just say KUDOS to you for working so hard and getting after it following your accident! We applaud you and are rooting for you every step of the way! We have some great videos in our running playlist, check them out, and more running related videos coming soon with some exercises that will certainly be beneficial for you! Hang in there, your [P]rehab family is here for you! TEAM RYNE!

[@diegomunoz5139]

Are you back to running?

[@yogeshsatoskar4400]

Hi I am Yogesh from Pune India. I am 60 years young. I have been running for past 5 years. I enjoyed you exercises. Thanks a lot

[@oscarsox8612]

I do a lot of hiking and it's greatly improved my ankle strength and agility. If you think about it, hiking on uneven surfaces causes your ankles to move and engage in ways that they aren't used to. We walk everyday on smooth flat surfaces and our ankles aren't quite engaged as they are when you hike a rugged terrain.

[@danread1997]

The 5 exercises: Step up variations Single leg squat variations Single leg calf raise variations Core variations including hip flexors Loaded carry march or on toes

[@phoenixreigns2247]

Thanks

[@munkki2700]

Bulgarian squat 😍

[@lalithmathotage]

💪

[@ngzfitness9038]

How many of each and how many sets?

[@MoviesHub-e9s]

It should be performed before or after running session ? And for how many days a week

[@relentlesspursuitofshade1234]

I avoided leg strength training for years. As a runner I developed arthritis in my left knee. Instead of building the muscle around the knee, I stopped the squats and lunges. The result was one injury after another. I now have a personal trainer and trust the trainer. I went from almost not being able to go for a walk a year ago to finishing a marathon by the end of the year. I used all 5 of these exercises in different variations. And stretching, starting back with elliptical only training to walk/run training, to eventually back up to running.

[@ThePrehabGuys]

That is amazing! Thank you for sharing your story! Strength training is so crucial for runners! Happy Running!

[@RS-ec6ik]

I was struggling in the police academy before I found your video. I followed everything to the T, and now in running my mile and a half well within standards. Thank you gentlemen.

[@ThePrehabGuys]

That's amazing!! Thank you so much for sharing that with us! We always love to hear success stories! Keep after it!

[@AlfaqeerLirabeh]

@ R S - Awesome dedication, thanks for sharing. What is the standard pace for 1.5 mile to pass the academic

[@LegendInThaMakin]

@@AlfaqeerLirabeh 15 minutes is usually the initial standard to get in. It drops down to like 10 or 11 or so within the academy to keep up with everyone else. You don’t want to be the last guy holding everyone back.

[@goodwill374]

Ironic police academy is exactly why I ended up watching this video

[@rubyjeanomapoy5421]

police academy made me watch this video too

[@sgdersho]

I just started running this year, I am so excited to try these! Thank you!

[@ThePrehabGuys]

Wahoo! Enjoy and happy running!

[@joychan56]

How many reps and sets of each exercise should I do?

[@M.Elyami]

I'm a runner and I haven't been going to the gym for years and haven't been doing legs (other than running and some plyometrics here and there) so I did those exercises today and I very much enjoyed every second of them, thank you so much 🙏

[@MB-hz7wm]

Training hip flexors and backs of legs (calves) is a game-changer. I already do a lot of walking / stretching legs backwards with Rango and Ballroom dance as a follow but honing in on those two (as well as that axis, loaded walk exercise) make such a difference. They’re also the muscles you use to catch yourself if you ever slip / lose balance for those who are aging (well… we’re ALL aging) 😂

[@nadya7189]

I loved the energy! And watching Mike

[@agnidas5816]

I read books, studies and check out what the best of the best do. Still found something new here, amazing. I train my hip flexors and core in general and that really helps with running for sure. Glad to see others are doing it. Focusing on single leg focus exercises makes so much sense :D

[@ThePrehabGuys]

That's awesome, keep up the great work! We appreciate the love & support.

[@gustavopaulette3496]

No one cares what you read dawg

[@krishunter2398]

Lo

[@MiguelAnton-ye2xd]

Love it. Simple. Straightforward. Effective. No fancy, gimmick exercises. Good work, guys.

[@ThePrehabGuys]

All about efficiency here and solid and trusted information! Glad you enjoyed it! Be sure to subscribe, good stuff dropping soon!

[@kzsposeidon3121]

Hip flexors are key as I'm running a lot of verticals. Injured one of them quite badly in a 100k 2 years ago. Training helped me stay injury free so far

[@pistashleyo5897]

How was the 100k there's one this next summer local to me that I wrote down in case I wanted to torture myself lol

[@jsano2754]

Great exercises, thanks. I'm going top try these in the gym today, as I have soleus issues.

[@R2012A]

Absolutely love all the exercises..My favourite ones are single leg calf raise and loaded walk.. thanks

[@ThePrehabGuys]

Calf raises are such an under rated but important exercise for runners!

[@saregam]

GREAT PRESENTATION & EXPLANATION WITH DEMONSTRATION. THANKS

[@jcox2728]

I've been doing some of these already this past year, and have noticed massive improvements with my running form and efficiency with my long runs. Thanks for the added workout suggestions, I will definitely incorporate them in my strength routines!

[@bobdole7292]

If any runners are looking for a cheap weight to use with these exercises, try filling a backpack with sand or rocks. Most people have an old school bag lying around. Put random rocks from around your house in it, you can easily get it to weigh 30 pounds. Even though a regular back pack isn’t meant for it, as long as you’re not slamming it around (which you shouldn’t be in these exercises) it does the job

[@ThePrehabGuys]

This does work really well!

[@ennisgunns]

A thousand thanks. I'll incorporate these starting tomorrow. Best

[@steffanaarts-greven1352]

A good one for me is a slow raised side step. Put one foot on a platform (1 or 2 stair steps) and put the other one on the ground, as far away as possible while being in balance and have the top knee pointing forward. Now bring that lower foot to the higher foot but slowly while keeping the knee pointing forwards. Don't set it on the platform but bring it right back to the starting position also slow and in control the entire way. Keep the top knee pointing forwards. You can up the forces on the knee by going higher (deeper bend). This activates all muscles associated with the knee and hips. I started doing it when suffering from runners knee and it helped me to get out there again. It helps both strength and stability.

[@ThePrehabGuys]

That's a great exercise! Lots of great exercises and variations of the step up!

[@andygreen6123]

Great instruction thanks

[@syedalikazim]

Thanks for a very informative video. Big thumbs up 👍 Being a runner, who is battling Runners Knee at the moment, I’ve learnt the it’s importance of strength training and cross training, the hard way. You know what would be super useful? Make a “follow along” version of this video with the right reps that we can put on and follow along. Thanks once again

[@ASFitness]

Really helpful 🙏

[@gracebyers4802]

This is awesome and I absolutely loved the way you explained the 'why' of everything as well as showing the exercises! did my first 1/2 marathon last year and was very much a rookie - pretty much just showed up/did my training runs and that was it. Super keen to take a bit more of an informed approach for the next couple this year, thanks for the help!!!

[@ThePrehabGuys]

Love it! Strengthening is so so important! Keep us posted on when you sign up for that next 1/2 marathon!

[@tdone2811]

I use to run at a good level...because of injuries i stopped running and started mountain biking. I feel i have more to give with my running so i'm starting to slowly get back into running but mixing up the training. I think because i have mountain biked for so long my calf's are not use to the load when running so keep getting calf issues. The science, training methods and shoe technology has come on so much. These exercises are spot on and i'll be definitely using them especially the calf ones. I'll dive into your other video's too as i've just subscribed. Cheers

[@GeoAce777]

love mounting biking, trail running, swimming and yoga. with swimming you can alternate freestyle with a little backstroke and finish with a few laps of butterfly. definitely a rehab and prehab approach!

[@sharonvh1986]

These exercises are great for my seniors class. Lower steps and lighter or no weights . They will help them confidently speed up their gait . Thank you

[@pedrobnt]

Very good video well explained thank you

[@MichaelWellman1955]

This is probably the best description of what running is--graceful controlled falling. Love it. These exercises make a lot of sense, especially doing single leg exercise which I haven't done but will now. thanks

[@cindyscott8470]

Fantastic ideas, thank you

[@katybuompensiero8662]

Really good information with the exercises. Appreciated this so much!

[@ThePrehabGuys]

You're so welcome! Glad it was helpful!!

[@johnfitzgerald9469]

Thanks for providing the reasons for each exercise.

[@ajitbabu241]

Thank you, Dr. Craig & Dr. Michael, for this video🙏. I had not come across these types of exercises for runners! Am going to try them right away!!. I'm a casual runner, but interested in improving my running in any which way!!

[@ThePrehabGuys]

We have some other great videos on running, check em out! Happy running!

[@katrinaalegria4042]

Omg these exercises are GOLD. Thanks for sharing and explaining.

[@don5861]

I’ve had this video saved in my “watch later” for months now. Finally deleting videos and ran across this one which is the perfect timing because I’m trying to run more. Loved this video and now getting ready to subscribe and binge other videos on the channel. Thank you 💜

[@ThePrehabGuys]

Don welcome to the Prehab family! We are happy to have you! Hoping you find our videos provide you with the tools to help take control of you health! Cheers!

[@dungsandgiggles]

Great exercises. "SHOW UP" is the base. Awesome.

[@maggiecaddie6667]

I am training to run a half marathon for the first time and I am just so happy that i found this channel of yours 😊😊👍🏻 thank you so much Doctors ❤️❤️❤️❤️

[@ThePrehabGuys]

Welcome Maggie!! Congrats on training for your first half, such a fun type of race! If you are wanting some more guidance on strengthening to stay healthy, check out our running program! theprehabguys.com/product/running-prehab-program/

[@dididiro4991]

am also a ethiopian half marathon runner i like urs exercise i hope one day u see

[@markthomas9155]

This is really good. Thanks Lads!

[@phoenixinthetrees1446]

Thanks, guys; those are some really useful exercises for me, as I'm coming back from a calf injury and was looking specifically for ways to strengthen my calves.

[@ThePrehabGuys]

See if this gives you any ideas! theprehabguys.com/how-to-rehab-calf-strains/

[@phoenixinthetrees1446]

@@ThePrehabGuys Thanks, that's really helpful. I was hit by a cricket ball and couldn't walk properly for a good couple of weeks afterwards but I'm on the mend now, although still not back to full strength; hopefully, this will help even more. Thanks again.

[@veganrunner5634]

How often should we do these? I incorporated once in my marathon plan and had muscle soreness for several days as I am not used to doing a lot of these. These are great exercises though and very fun to do. Thank you very much for this video. Planning to do a lot of these in my rebuilding phase this winter.

[@jk3266]

Though I am not a runner, stil I will include these exercises in my regimen to strengthen my legs.Your channel is " Gold Standard'.

[@lisaratering7414]

You guys are just simply awesome! Thank you for such useful information...I love the humour too!

[@ThePrehabGuys]

This is awesome! Thanks Lisa!

[@wattan7parrast]

Very informative. Thank you

[@jacobhendricks3556]

Loved the hip flexor exercise. I love the piston squat and variations!

[@ThePrehabGuys]

Glad you liked it, thank you SO much!

[@h.b2029]

Excellent. Very helpful. Thanks. God bless.

[@ThePrehabGuys]

Glad it was helpful!

[@amberhanrahan]

I love the axial loading idea - I include single farmers carry for unilateral trunk work so will include some doubles and the other ideas suggested here. Thanks guys! Love your work 🤓😎

[@ThePrehabGuys]

Single farmers carry is a great exercises! Glad you liked the video! Thanks for being part of the [P]rehab family!

[@lafamillecarrington]

I'm in my 60s and trying to get back into running, but have been plagued by calf and achilles problems. I'll give your exercises a go and see if I can do more than run slowly for a couple of kilometres before recovering for two weeks!

[@07stef07]

Good clear explanations, will be adding in weighted marches. Thanks!

[@samt7651]

Great workout, thanks

[@christinaspencer1341]

Thank you so much for all the effort you put into these videos. This was so helpful!

[@ThePrehabGuys]

You're so welcome! Thank you for your support!!

[@icberg2glac]

I needed this. I have ran many half marathons. Training for my first marathon next year

[@markcaldwell6816]

THESE exercises are Great, being a aau champion and a three time New York State champion, these doctors know exactly what they are talking about. They understand PHYSICS. TWO THUMBS UP!!! Take heed!

[@shivanijadhav85]

Thankyou so much It was awesome.. Love from India❤❤

[@zaximusdecimusmeridius]

I have been running for years but would only consider myself a runner for about the last year. Learning these strength exercises and pre and post-run stretching is helping so much. Thanks!

[@rionboyd]

I do walking lunges with a 40 lb bar. It has made a difference. I will be adding your suggestions in as I am preparing for my first half marathon. Thank you!

[@piaruns7928]

Wow, I've been searching through strength training videos for runners A LOT lately as I want to build a strength routine for my upcoming ultramarathon. This is by far the most useful video! Quick explanation and demonstration and variations. 👍👍👍 Thank you!!!

[@ThePrehabGuys]

So glad to hear it! Definitely check out our Running Prehab program through our app! It's designed to keep runners strong and injury free, would highly recommend being a runner myself! bit.ly/tryprehabYT

[@hitenmakwana]

Absolutely amazing exercises right here. Thank you guys soooo much 🙏🏽 One of my fav exercises for single leg strength is the split squat done as drop sets starting loaded ending with bodyweight 🥵🥵🥵

[@ThePrehabGuys]

Oh that's a burner for sure! Keep after it, Hiten! And thanks for being part of the [P]rehab family!

[@jessicagama718]

Excellent and very helpful video!

[@Lovingoods3]

Where would I be able to find a step stool (box) like in your video?

[@anovatsug]

Great video. Thanks.

[@grahambutler436]

Good video, what it’s the bench/ step that you used called? Where can I get one from?

[@christophersmith3254]

It's just an adjustable footstool. Look for a strong one online

[@eyeojo]

Prehabbers, I would like to know too please. Chris, that’s not very helpful.

[@cottondai]

Thank you for these great one leg exercises.

[@zenideas357]

Great video. Training for my 2nd marathon and running 5 to 6 times per week. How often per week should I be doing these strength exercises? Will it negatively or positively affect my marathon training if I run on tired / sore legs? Thanks for the great content. I liked and subscribed

[@refatrabadi6656]

Good question . Waiting for the answer

[@Joeysub4]

running on tired legs, while it is obv a risky thing, it can be beneficial as it gets your body used to working when tired, which will definitely help in the later miles of the marathon

[@Kelly_Ben]

Saved for future reference. You're my favorite new PT channel!

[@richardleesl]

Thanks for some pointers and the exercises. I've been doing a lot of lateral jumps and high knees to help me get stronger for my running. They are also single leg workouts too.

[@ThePrehabGuys]

So glad to hear it! Happy running! Definitely check out our running program! theprehabguys.com/hip-prehab-program/

[@aussiebeck1]

love this video! I'll be following this next time im at the gym!

[@AnsaraLivetoImpact]

Very challenging & impactful exercise set to keep building on during this covid 19 season. Great for mental outlook as we been in this long lock down in my city. Hoping by the end of the year race events will be in person not virtual.

[@ThePrehabGuys]

Absolutely!! Best of luck with your upcoming race(s)!!

[@dennisalcazar7201]

Thanks guys very informative

[@paulgardent1529]

Great video! Maybe I missed it but how many reps and sets do you recommend for a half or full marathoner?

[@elmarvick]

Hi! I usually go running on Monday, Wednesday and Friday. My question is: when should I implement these exercises in my current running routine? Should I do on running days or in rest days like Tuesday and Thursday? Thanks in advance!!!

[@lasv15]

Rest days ideally.

[@deividstrong7881]

Great information.... Thanks!!

[@fernandomorales899]

Thanks for the great demos fellas! I'm definitely going to do the hip flexor exercise at least twice a week now. I had no idea you had actually work it specifically. 😳🤯

[@ABSCrunchFit28]

These are fantastic and love your channel! I love them all but the Prisoner Calf Raises and the Creep Walks are some new ones that I will defintely add to my prehab run training!

[@MiguelPerez-ix3gq]

Any recommendation on how often runners should be doing these exercises?

[@puffcooper1984]

Waiting for the reply now 😉

[@ThePrehabGuys]

At least 2x/week depending no your running frequency.

[@gilbertchcs]

Wow, I never would have thought of this. Much gratitude.

[@Thekidisalright]

That enclosed treadmill is the saddest thing I have seen. Wtf.

[@djscootersmooth9467]

I was like.... damn, what a horrible spot for that treadmill. 😮

[@redbarryz]

Hamster’s cage

[@Theandrew189]

Mind over matter.

[@meitingng7791]

The best spot for introverts, no disturbance in front of you but only focus on yourself for the whole time!

[@andrewdunn4717]

Totally agree. Id prefer to become a couch potato than use that dungeon torture treadmill

[@Aldrin-x1w]

Wow one of the best video I have come across thank you will implement these today

[@shashikalakote8250]

I saw this vedio laying on my bed

[@carlt9176]

Same

[@rxnatural9076]

Same

[@anilgandhi]

I loved the simplicity and depth of the program. Saved the link, I am coming back again as I practice

[@ThePrehabGuys]

Get after it!

[@heikkisanelma6625]

HAHAHAH that "dreadmill" couldnt be placed into more grimm place on any space :D would get claustrophobic in there in no time doing vo2 work :D

[@harrymiarsono1870]

Thanks for the tips. It is very useful for me as a beginner runner.

[@bilibela]

My favourite exercise is Single Leg KettelBell Deadlift with Press and Reverse Lunge variation.

[@Nathan.Velasquez]

Very glad to run into this. Strained my IT band during a 68k ultra. Thanks a lot team!

[@ThePrehabGuys]

Keep us posted Nathan!

[@purduetom90]

Great exercises… That was more than 5!

[@Runner31252]

I love that I will add to my training thanks and god bless...

[@OceanAlienMedia]

Thanks Gents! I love the explanation of the carries. I get them programmed a fair amount at my gym and aside from midline stabilization, I was not sure of other benefits

[@debbiebrown381]

Thank you for this!

[@StrongerRunner]

Great compilation of exercises. I like the feet elevated hip flexor/core march. Great way to add in the glutes/hammies. 👍🏼

[@ThePrehabGuys]

Glad you like them!

[@midsfella]

Excellent information👌

[@mauricioaugustin6301]

Is it okay for the knee cap go over the toe line?? As a runner I do hip mobility work every day and looking forward for going to the gym

[@aneeshxlr10]

Generally knee cap going over toe line gives a fuller range of motion during squats. It is only a problem for those lacking ankle mobility.

[@Chris-nc3zo]

Great video .Thank you !

[@mizos2298]

thank you for the video. good stuff! what's your guys opinion about hamstrings training related to running? I have the feeling that since I do this my propelling gets better as my heel can rise more powerful. But I am still trying around exercises not sure what I like, from isometric holds to raises with weights on the ankle. happy training to all!

[@Jay-lo8bt]

Grea video 👍. I'm a (recreational) runner and regularly do all of these exercises. They are very beneficial for sure but another one I'd add is the single leg RDL. I like to use a kettlebell but im sure dumbell would work too. Fantastic for single leg stability. Also heavy kettlebell swings for posterior chain and generating power in the stride.

[@dashypookk2155]

I play field hockey. I’ll be doing these. Any tips for that type of running welcome. Thank you 🙂

[@amandawaldrom4660]

Loved this. Thank you! For years, I was a runner. I had to quit due to constant niggles and injuries. I knew it was because I wasn't doing strength training. But I didn't know what I should be doing or how. You guys make it look so easy! (And enjoyable!) I've just got back into running, so I will definitely give these exercises a go! ❤

[@toby9999]

I share the same sentiments. I'm trying to get back into running after a decades long break. Unfortunately, I pulled a hanstring while walking. It's going to be a ling sliw process. Plus, these guys have made me realise what bad shape I'm in.

[@dino_rider7758]

Starts at 2:26

[@Victor-wp5jl]

Amazingly good 👍🏽 Thanks guys.