5 Strength & Conditioning Exercises For Runners | Simple S&C Exercises For Beginner Athletes
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- Опубликовано: 13 янв 2019
- Heather explains 5 strength and conditioning exercises that every runner should do. These simple S&C exercises will complement your run training and are perfect for the beginner runner!
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To get better at something you need practice. The rate at which you improve is usually directly related to the amount you practise it. However, in running, this only happens only to a certain extent. If you increase your training load too much injuries are likely to occur. ON way that you can aid your running development is by adding in some strength and conditioning exercises.
Heather explains five strength and conditioning exercises that will complement your running training to make you a more efficient and resilient runner.
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📹 5 Core Exercises To Make Yourself Stronger | Strength And Conditioning For Triathletes - gtn.io/5CoreExercises
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How often do you include strength and conditioning in your training?
Daily, although I do vary the exercises ;) Since I'm focusing on running and I noticed I had troubles keeping good running form, I mostly focused on my core.
I incorporate strength in the training: Swim - Paddles, Bike - High Gear, Run - Hill.No weight exercise. Use Plank etc. Once a week with all disciplines. It all depends on the periodization stage I am at.
once a week :-)
Twice a week currently but going to try and do it every other day. The weather is poor still so more indoor work at the moment
None. I only run and ride a bike.
Cheat Sheet:
2-3x per week
0:45 | Split Squat: 10x each leg, ? sets ++ increase reps/sets, higher back foot, weights
2:10 | Arabesque: 4-8x each leg, 3 sets ++ weight
3:50 | Hip Bridge: 12x, 3 sets ++ weight, single leg
5:20 | Side Plank: 30s each side, 4 sets ++ no breaks, lift arm&leg
7:00 | Calf Raise: 12x, 4 sets ++ slower lowering speed, single leg
Running Strength: ruclips.net/video/2lR-9qy3hfg/видео.html
Core Strength: ruclips.net/video/zhLezCF8XGA/видео.html
Glutes: ruclips.net/video/YJw7F4uVkPs/видео.html
👏🏻
Hell yeah
How long should you rest in between sets?
@@supersquat 10-15s
@@supersquat Usually 1-2 minutes. Just go by feel. The more intense the set(s), the more you need to rest for the next set
Started using these as additional training during my 10km to half marathon plan following GTN's plan. You guys and girls at GTN are truly awesome! Flying the flag, helping others, helping noobs and pros stay injury free, great advice all round. Thank you all.
I have started these workouts . It was really tough for me in the beginning as I am novice to such exercises but now I can do half of what you said in the video and getting better day by day with my running. Thanks to You.
Thanks for this video. I'm new to running and trying to find things to do on non running days to help prevent injury. These are really hard but hopefully in a few weeks I'll be much better.
Thanks for that Heather. Your firm was perfect giving me a clear guide to what I should be aiming for. I’m working on my hips and glutes to prevent injury as I’ve suffered several in the last year.
Do you have any videos or tips to learn how not to favour one leg over the other because I think I use my stronger right leg much more than the left and that creates a strain and possible injury.
Great video. Thank you. I recently have started running and ran my first half-marathon. I'm really out of shape sad to say. I've seen the plank on many videos. And it looked easy until I tried it watching your video. not easy! I definitely realized I have a weak core. And I need to do a lot more strength exercising. You wouldn't think I'm out of shape because I don't look like it. And I do physical labor. But I am. Thanks again.
Danke! Ich kannte alle Übungen - aber für Beginner ist alles wunderbar erklärt und besonders auf die wichtigen Komponenten ausdrücklich hingewiesen (Hüfte...). Das ist leider nicht bei allen solchen Videos selbstverständlich. Bleib gesund!
yes, they are tough for a beginner like me! getting the form and balance right took all my energy, but I can feel the improvement on the second day! thanks Heather and GTN team! 👏
Wonderful explanations of the progression and of being mindful!
Thank you ! I have looked for S&T videos and you have combined the best of all of them. RUNNIING: I want to do 5-10K at about 8 minute pace, but have reached a plateau. Suggestions? I am now going to start adding fast intervals to my Walk/Run/HIT regimine.
its really good exercises, loving it
been running for a long time for track and cross country so am pretty familiar with most of these but making the personal stretch from 500m and 5k to half-marathon was something I struggle with as my heart-rate is high while running after half points. I think I learned a lot of useful things as I don't go in the weight rooms often but more on the field. Will include these exercises 2 times per week, thank you Heather!
Your the best. Thanks.
I like the way you describing, it makes everything clear... thank you
Thanks for sharing! I'm new to running and my knee is killing me! Gonna focus more on strength training too.
Awesome video, thanks!
Did these exercises for the first time this evening, wow you can really feel it! If you take your time and really think about position you can really feel it work, thanks for the video and advice, awesome 👍
And they really work on your core which will help in my mission to banish my dad tum 😂😂
@@simonhodgson4941 good luck
I just started running again great video very informative thank you keep up the good work
Good luck with the running! And thanks.
I love your voice. I could listen to your videos all day
Really helpful and well explained. Could you include some back strengthening exercises in future videos? Thanks.
Great video :-) Thanks
useful tips thank you
Great video ! How much rest do you take between exercises ?
Thanks!
I love this. Wow
Thankyou for this video I found it very helpful and a great addition to my running regime 👍🏻
You're welcome! Mega glad we could help!
Good video, can deadlift and squat be good alternatives?
Perfect! Reminds me that I need to resume my core / strength training again!
Thanks for the information thru your video,And I will apply it.Im 50 years old I started to run last year.By the grace of God I reach 20kms back and forth.
Hey That's great.
Great videos, l watch all thr GTN stuff. I have a question, when l do a long or hard run l never get sore hamstrings or gluts, only sore quads and calves. Does that mean l am not engaging my gluts or hamstrings? Thanks!
thank you
Thanks for the video. What model shoes are those?
Fine exercises
Thanks
excellent
Should I do these on my running days or rest days? Thanks!
I like to do split squats using a weight bench for my back leg.
I did most of this Exercises already Today at gym😁👍
Great, well done!
I like your tone of your speaking
For awhile I would do 10 to 20 minutes of core and hip exercises before a run. When I didnt got bad lower leg pain for first 10 minutes of the run. So kept doing it. Forget why stopped running.
Good choice of exercises, I find it hard to get my runners to do S&C but I advise them strongly it's more important than their so called recovery run for injury prevention and long jeverdy as an athlete.
I completely agree with you but it is always hard to motivate to do these exercises.
It is, but not if you replace a run with a prehab session as it's better than a rehab session. I've learnt to respect the load us runner's put on our bodies, think about it like a cuddle to say "thanks for letting me rip you apart".
Tonight was my first time doing any sort of strength training and crazily enough, the shin splints that I’ve been dealing with for months have stopped bothering me (at least for now). Some of these exercises were a bit challenging and the only ones I was able to do the full sets for were the lunges and calf raises but I’ll definitely be incorporating all of these more often if it means I’ll be less prone to running injuries. Thanks GTN.
Look up kneesovertoesguy and tibialis raises. Stretch and strengthen them.
@@JJBpilot thanks, I looked it up and I'll start adding them into my strength work this week.
@@danie92 and... you also may be over extending towards the front. Do you heelstrike? Slap forefoot down?
If so, Work on shortening your stride a bit too. More a mid/forefoot strike.
@@JJBpilot when I first started I used to force a forefoot strike because I thought that was good technique, but that was the worst my shin splints have ever been. Since October I've started doing a midfoot strike and in December I started strength training so the shin splints are very mild and manageable. The last time I had some bad soreness was while doing hill sprints though but that's subsided.
In terms of the stride, I think trying to improve my cadence has made me shorten my stride. I'm short so it's usually around 0.7m for my easy runs.
Do we do these before running or after running?
The split squat is missing the graphic for Reps and Sets
Hi there, great video! I wish I had invested time in these exercises when I was training for my first marathon last year. I had no upper or lower body strength and suffered as a result. I've got marathon number two in 7 weeks time and I've been incorporating these exercises twice a week into my training schedule.
Do you think I should increase this to three or is that too much?
Thanks!
How did the marathon go
@@sullyakhtar6883 Hmmm, seems like it might have gone v.badly!!
I tell you what, you can say that I run like a girl, if that girl is Heather. Such a great instructor; so, helpful. Thanks
Smart that the focus is form over reps.
Hi, great video! quick question- for days that you do an intensive strengthening session, do you recommend keeping your running days every other day, or running on the same day? Thanks!
No running after strength and conditioning. Run the day after.
Should these exercises be performed before runs or only on rest days?
Can i do this before running (morning) or in the evening ?
What is the best core exercise?
Hey! Why do I feel my glutes heavy when I do jump squats? It's like I've to drag it to do it.
Oh the split squat ! My old knees just don't like it. Or any lunge for that matter !
Getting stronger glutes, hammies and making sure you are activating them over your quads will help. Also/ make sure your knees do not go over your toes will help!
Well said Edwin and @If only, give adequate time to recover, then repeat, say, do them with a gap of 3 days or whatever time gap which works. Initially it appears to make knees sore but ultimately, efforts are fruitful. Personal experience, (50yr with weak knees perennial injuries)
Is this what helped you in the south west cross country champs?
What is brand shoes that she wear?
how do I overcome shin splints each time I restart run after a short break?
Will these exercises help with knee pain while running. I’m no physio but I think it’s it band syndrome
James I had the same issue, mine was caused by weak glutes.
Hip bridges, clams & squats are hopefully your answer, they helped me 👍🏻
I have had chronic issues w/that. Cupping of quad/IT band helped more than anything else, as did (of course) strengthening glutes/hips and lower back! Good luck - I am just 2 weeks back into running and going lightly.
Can I do these everyday
It's hard, but don't give up easily! I almost did.
i'm here because of my online class in PE
Will my legs look as good as yours if I do these ?!
Hey GTN, I've signed up for Ironman Canada, I'm a bit nervous for the bike because I don't have the time to go out and do 5 hour bike rides. Is there is a way I can improve my endurance in the gym? Would doing shorter rides at a higher intensity be beneficial?
Go on turbo/indoor trainer and do some more structured sessions, these will be more time efficient as you will always be pedalling. You can also control your intensity and power better than on the road when you train indoors
@@ime7371 What do you think I should be focusing on Watts? And if so how long should I ride for to improve my aerobic endurance?
@@jackwatson6720 I am not a coach but compete Elite level at short course, If you have access to Power it would be useful however if not a hr monitor is fine. Would also suggest you do an ftp test to find zones to work at the correct intensity. I would say the longer the better however decide a race effort and focus on doing longer reps at this effort to get used to it for the race. Also look at the profile of the course- if hilly then maybe some over gear work to build strength in the legs
Hey Jack, I would try and get atleast 2 5hr rides in before race day but as far as the ergo sessions go if time poor it's best to build strength and endurance with longer interval sessions with a bigger gear say around 60-70 rpm. Best to do 5-10 min intervals and also session durations where you just push the bigger gear after a warm up, hope that helps and best of luck.
I think you'll be better off with a coach!
Whenever I run, after 2-3 days my shins start to pain alot which stops me from running. What am I doing wrong?
It’s common if you are increasing mileage too soon. Foam roll a lot and warm up thoroughly before you run and do some calf raises and increase 10% mileage every other week.
@@suharishful thanks man!!!
Can kids 4yrs plus perform these practices ??
How many reps for first exercise please? You never said.
You have amazing leg!
Now I remember what famous person you remind me of . . . Minnie Driver
With due respect to people affected by covid ,but I am fourghloud and can c how easy training is when I don’t have to wash dishes for 8 hr a day
I'm the 100th comment
I am going to do 4 badly ?
those socks 😍
The first exercise isn't really good for the knees...
What do you recommend instead?
Err no, split squats can actually be very beneficial to the knees if done correctly. Stop spreading broscience without backing up a random claim you make (most likely this claim is anecdotal as you probably tried it yourself, felt some pain and decided it's not a good exercise for the whole world)
what a beatiful legs!
Lol
Why are all running tuts british people or austrailian?
exercises are great, but the rep range.... this could be on "how to get big legs"
8-12 reps is for bodybuilders. (1-5 makes you stronger without getting BIG! and 15-20+ reps will ofc. not make you as strong, but atleast you dont get big bulcky legs....)
Great doing these videos but you need to do your research better. Even though it is classified as beginner you need to keep it real.
More reps doesn't make it strength, you would better off going for a run. Load is how we increase strength don't confuse strength work with just doing a movement. Low rep, heavy load
Glutes are not powerhouse for running you calves (soleus) are and the faster you go youth hamstrings.
Activate?????
Struggling to get past the aching muscles before I am fully warmed up