⚡️ *FREE DOWNLOAD: How to use your GLUTES when running...* jamesdkr.lpages.co/how-to-use-your-glutes-when-running-youtube-bonus/ *WATCH NEXT - Eliud Kipchoge Running Technique in Slow Motion (Analysis):* ruclips.net/video/andAaS6Lyc8/видео.html
Hye sir james..when doing deadbug or oblique. My back hip sound clicking and i dont have any idea. In youtube says that i must strecthing first but i do the result was same. Still sound click but not feel pain and it happen only at my right side. Can i know how to fix it and its dangerous to me?
Go for 3 times a week, and even more if you feel the need. I do core stuff like this 4-5 times a week. Don’t do less than 2 times, and don’t do more than 6.
@@muhammadrafifathanilmysyac1411 Yeah, for sure, I also recommend some other strengthening exercises for the whole lower body. Specifically squats, great for your quads hamstrings and glutes. I would also do weighted lunges. Those mixed with this core workout will make some injuries non-existent for sure. I know from experience. 👍🏼
This looks solid. Mainly due to the fact that it includes a lot of hip stuff. So many core exercises are so ab-focused, and everyone forgets that the core includes more- myself included.
Your core is the entire middle of your body. It includes the upper and lower back, the sides, the hips. So you’re right. I believe it even includes the rib cage on the chest. It’s basically the main headquarters of your body.
UPDATE! When this video first came out I commented that I was actually training for a half marathon. At the time my PR was a 1:39:54. As of last week after 12 weeks and even though the Covid19 canceled my HM i ran one anyways and used this training workout for about 80% of my training cycle and I feel like this had a big impact on my fitness. I PR'd and ran a 1:32:42. I'm totally happy and found out my HM was rescheduled for sep 20th and will also be trying for a 3:30 marathon @ the twin cities marathon in Oct as of tomorrow will begin my training. But wanna give a big thanks to this and would for another video like this. They are informal and helpful. Keep up the good work!!! /
So since I've posted this, I've worked hard and just ran easy and made sure to work on myself and since I've gotten my HM time down to 1:25. Seems to be my cap. My main goal is to hit sub 3 and pray for a Boston invite lol. I've hit my 3:30 and gotten down to 3:05. A lot of yoga and easy hr training.
@@CharlZard19 It's great to know about your progress, happy for you. Can you please share your strengthening and training workouts, maybe I can get some help improving my running times too...?
I combine these with your „the only 3 exercices you need to run stronger“ exercices, with 12-15 repeats and 3 sets. Really nice workout 👌 thank you James
@@JamesDunne I'm not running at the moment but starting back soon for a half marathon next year. I'm working on my core work at the moment. Thanks James
Before we get too ahead of ourselves some simple advise (from a Kenyan) 1. These guys have good genetics, cardio, skeletal, leg/torso ratio etc. 2. Many of these guys were running 10 - 15k a day barefoot as kids to and from school - barefoot running is what evolution built us for - so mechanics are truly natural 3. Nandi hills and Rift Valley highlands are 2000 to 3000m (6500 to 10000ft Altitude) so its like natural EPO since birth 4. Never eaten processed food - sweet potatoes, beans, maize (corn), fermented milk, organic meats from grazing cattle.. 5. Psychological factor of training with world class athletes must also play a role.
Excellent video Chris and very well explained, hard enough at the start but not too hard to put you off doing it regularly. I’ve added it to my rest days of my own training plan for my first marathon attempt in dec at Portsmouth.
I just started including these exercises last week. They are great! It feels like my body has woken up, I can actually feel my hips and bottom when I run now.
Is it bad I have never felt what true glute fatigue felt like? Those Fire hydrants had my glutes absolutely burning. Will be incorporating this a few times a week for sure!
Thanks! I was waiting for a video like this. I am going to prepare my first marathon (but I run regularly since 3 years and I did run many 10k and one hm). Do you suggest to do these exercises once a week instead of running? Actually I run 7/7. Or should I do these when I have my recovery run?
Apart from the Bavarian knee-slapping bit, I was already doing these! (Although way too infrequently) Now that I know that proper runners like Eliud & co do them too, I'll do them more often. (I guess i assumed they were basic exercises for 7.30 min/mile type carthorses like me.)
I do see your point. Although this video is a commentary on Kipchoge’s workout, rather than me saying “this is how I’d build the workout...”. I stand by the fact that it’s not a particularly useful exercise for runners, when compared with other plank variations.
Thanks. As someone returning to sport in mid life after a long period of not exercising I am aiming towards distance running as a competitive sport that is likely to be a realistic goal for me so these exercises will be perfect for days I don't make it to the gym & when I am away from home
When I see the way those exercises are done by Kipchoge and his friends which are extremely fast runners they don’t seem to be doing them as well as you James! Is there a correlation between how well you do those exercises and how fast you will run? I whish it was that simple. Great routine thanks!
Thank you! Exactly the video I needed. Can you jump right into these exercises or is a warmup required? If so, how would you go about the warmup for this workout?
I can't help but to wonder how a core/hip exercise is helping you with an achillies issues. None of these exercises target the ankle or its mobility at all.
Thanks James. I'm a 73 year old trying to get back into running, and maybe this is what I need to get my Parkrun times under 40 minutes! I just tried them for the first time, and have added resistance bands to my Christmas wants list. I suppose they get easier with practice, but they're tough on my old knees. Would you recommend and exercise mat of some sort?
Thank you for making this video~! I never got myself seriously into Core training this far. These looks convenient to do anywhere i wanted ~ And it's knowledge from Eliud~
A really good core workout. The fire hydrants were one of the first exercises I learned for running from my first running coach. After doing these fh, after each run, running up hills became easier and easier. Thank you for the video.
This is my first visit to this workout and I've decided to make it a regular. I am an old spring chicken who is a judoka and BJJ. This is a great exercises for the legs which are essential in martial arts. Thank you.
Hi James, thank you so much for such great workouts, which really make a lot of difference. Do you think they would be useful as strengthening exercises during the recovery period from posterior tibial tendonitis? I have heard that weak glutes may also provoke this injury, so I wonder if these workouts would help to prevent re-occurrence? Once again thanks a lot and all the best from Turkey.
Those glute bridges are no joke. My lower back pain completely disappeared after incorporating glute work. I currently do 3 x 20 single leg glute raise with foot on an Ottoman. Then 3 x side glute raise and a few Bulgarian squats if I can be bothered too. Just for maintenance, mind, but they really helped me.
Always enjoy your videos. I've been struggling with including strength in my work outs. So so so many ideas on the Web. My last half marathon 1:35 left my legs feeling heavy for 5 days later. Do you think these exercises are the answer to the dreaded heavy legs? Thanks once again.
Majority? The single leg bridges and glute kick backs are obviously glute focused exercises, but both require core control to perform properly... the others are all definitely primarily core drills.
Ok I agree, I exaggerated. Half the exercises are exclusively activation exercises for non core muscles (glutes and hips). I also doubt this is an exclusive workout for core strength, more activation exercises before training
Guess it depends on your definition of ‘core’. I generally view any muscle group that has influence on pelvic (and therefore lumbar) control as being a ‘core’ muscle, rather than just fixating on abdominal exercises. By that definition, you have to roll-in glutes, hip flexors, hamstrings, really anything with a pelvic or lumbar attachment!
I do these 3 times a week, but I make take one out to include your 3 exercises to increase your run. I also incorporate pull ups 2 times a week, then knock it down to 6 different exercises to build in order to do more pull ups down the road. Any suggestions I should do differently? I do all of these after my runs. I do two long distances up to 5 miles, one fartlek, two other days doing hill runs 30 minutes on the treadmill, and one split mile (focus on 5K)
Really enjoying your videos, very helpful , engaging. Big question:as a physio, can you explain why you cue low back pressed down? should we not be more focused on heavy tailbone, light but strong low back? I tell clients NOT to push into low back, stead cue for strong core stabilization, belely buttons back, TVA's activated.... we do not walk upright pressing into our low back. What about focus on maintaining supported neutral ? The pressing low back down i feel really creates poor TVA and core connection.
Hello. Thank you - its very helpful. Just one question: How to do it in full form. Exercise 1 ×3, than 2×3... Or Exercise 1,2,3,4,5,6 , than Exercise 1,2,3,4,5,6....
Nice workout,saw this too on RUclips. Very quick and easy to do when busy with family life, will add nicely to the training, strength and cross training. Thanks for breaking it down
I've been doing this regularly for a month now and I managed to run for a bus and catch it last night after Jujitsu with Gi bag in tow. Not bad for 64!
⚡️ *FREE DOWNLOAD: How to use your GLUTES when running...* jamesdkr.lpages.co/how-to-use-your-glutes-when-running-youtube-bonus/
*WATCH NEXT - Eliud Kipchoge Running Technique in Slow Motion (Analysis):* ruclips.net/video/andAaS6Lyc8/видео.html
Traduz em português ,obrigado
Hye sir james..when doing deadbug or oblique. My back hip sound clicking and i dont have any idea. In youtube says that i must strecthing first but i do the result was same. Still sound click but not feel pain and it happen only at my right side. Can i know how to fix it and its dangerous to me?
1. Single leg bridge (20 reps per leg)
2. Glute kickbacks (20 reps per leg)
3. Dead bugs (60 seconds)
4. Fire hydrants (20 reps per side)
5. Oblique presses (20 reps)
6. Plank (60 seconds)
How many time per week broo?
Go for 3 times a week, and even more if you feel the need. I do core stuff like this 4-5 times a week. Don’t do less than 2 times, and don’t do more than 6.
@@dallantobler6144 thanks a lot 👍
@@muhammadrafifathanilmysyac1411 Yeah, for sure, I also recommend some other strengthening exercises for the whole lower body. Specifically squats, great for your quads hamstrings and glutes. I would also do weighted lunges. Those mixed with this core workout will make some injuries non-existent for sure. I know from experience. 👍🏼
Thanksss
This looks solid. Mainly due to the fact that it includes a lot of hip stuff. So many core exercises are so ab-focused, and everyone forgets that the core includes more- myself included.
True
"...the core includes more - myself included."
I also want to be a part of the core >:(
jcb69 core is another name for abs for many people so that is why they are an focused
Your core is the entire middle of your body. It includes the upper and lower back, the sides, the hips. So you’re right. I believe it even includes the rib cage on the chest. It’s basically the main headquarters of your body.
@@oscarstenberg2745 XD
Your approach of basing an exercise routine on what actually works for one of the world's best is appreciated.
Thanks, Hans! Pleased to hear you enjoyed the video 😃 What are you training for right now?
UPDATE! When this video first came out I commented that I was actually training for a half marathon. At the time my PR was a 1:39:54. As of last week after 12 weeks and even though the Covid19 canceled my HM i ran one anyways and used this training workout for about 80% of my training cycle and I feel like this had a big impact on my fitness. I PR'd and ran a 1:32:42. I'm totally happy and found out my HM was rescheduled for sep 20th and will also be trying for a 3:30 marathon @ the twin cities marathon in Oct as of tomorrow will begin my training. But wanna give a big thanks to this and would for another video like this. They are informal and helpful. Keep up the good work!!! /
Good news. Have you done the rescheduled marathon since posting?
Very interesting, keen for an update
So since I've posted this, I've worked hard and just ran easy and made sure to work on myself and since I've gotten my HM time down to 1:25. Seems to be my cap. My main goal is to hit sub 3 and pray for a Boston invite lol. I've hit my 3:30 and gotten down to 3:05. A lot of yoga and easy hr training.
@@CharlZard19 It's great to know about your progress, happy for you.
Can you please share your strengthening and training workouts, maybe I can get some help improving my running times too...?
the twin cities marathon in fresno?
Great strength routine! He is a fun athlete to watch.
Glad you enjoyed the workout!
Kai Simon whatsapp no plz
i just tried and it's wonderful .I am gonna introduce those exeercises in my rest days! thank uuu
Pleased to hear it, Mursua! Which was your favourite exercise?
SL Glute Bridge - 20/leg
Glute Kickback - 20/leg
Dead Bugs - 60s
Fire Hydrants (Resistance Band) - 20/leg
Rotational Press - 20 (not sure if it's 20 total or 20/side)
Plank - 60s
and do these 6 exercises 3 times!!
Up
I combine these with your „the only 3 exercices you need to run stronger“ exercices, with 12-15 repeats and 3 sets. Really nice workout 👌 thank you James
The oblique variation exercise is spot on effective 👌
Thanks James, enjoy all your videos. Just done this work out, will be repeating regularly... the oblique presses are something new to me!
Glad you enjoyed the workout, Tom!
Brilliant workout James. Tough one. Thanks for sharing.
You’re welcome, John! Hope it helps 😃 What are you training for right now?
@@JamesDunne I'm not running at the moment but starting back soon for a half marathon next year. I'm working on my core work at the moment. Thanks James
Before we get too ahead of ourselves some simple advise (from a Kenyan)
1. These guys have good genetics, cardio, skeletal, leg/torso ratio etc.
2. Many of these guys were running 10 - 15k a day barefoot as kids to and from school - barefoot running is what evolution built us for - so mechanics are truly natural
3. Nandi hills and Rift Valley highlands are 2000 to 3000m (6500 to 10000ft Altitude) so its like natural EPO since birth
4. Never eaten processed food - sweet potatoes, beans, maize (corn), fermented milk, organic meats from grazing cattle..
5. Psychological factor of training with world class athletes must also play a role.
You just discouraged me.
mwangi , well put body fat ya kipchoge ni almost nill percent.
Oooh i liked these exercises. Good RUclips recommendation
Glad you like the workout, Azizah!
I was just thinking that a list would be very helpful, and then it dawned on me to click on "More" - and boom! there it was.
Time codes and everything 😉 Enjoy!!
Good share. I will be using these exercises for sure. 2nd month of ultra marathon 50 mile training
What a great lesson,many thanks for tour generous sharing. Best wishes
That was fab mate! Big thanks!
Excellent video Chris and very well explained, hard enough at the start but not too hard to put you off doing it regularly. I’ve added it to my rest days of my own training plan for my first marathon attempt in dec at Portsmouth.
Gonna try these exercise for my 5k 24min running competition for Central armed police forces
That's one heck of a workout! Nice video
I just tried it and it's a great workout. Thank you!
I just started including these exercises last week. They are great! It feels like my body has woken up, I can actually feel my hips and bottom when I run now.
💯💪🏻💪🏻
That was the hardest thing I have done in my entire life and I ran a 50km two weeks ago!
This looks so hard
Will give it a try thank you ✌️❤
Eluid’s team always says if the core is strong you will run fast
I never heard that much cracks since I'm doing oblique press... All parts of my hips crackles and pops hahahahah
Great video - I'm doing this in the morning.
enjoyed the exercise. Helps to see you doing the whole sets. Regards from Israel
Brilliant, thanks James this is really helping me with my right side hip issue.
Really pleased to hear it’s helping, Richard!
Love the workouts, will be adding them to my routine. Thanks James.
definitely some additions for my after run planks :D thanks
I'm going to try this workout with my mom. Thank you for making this videos. Very helpful.
Good vid, thank you
Fair play, you do those exercises well.
Great exercise selection.
Thanks.
Great job
Is it bad I have never felt what true glute fatigue felt like? Those Fire hydrants had my glutes absolutely burning. Will be incorporating this a few times a week for sure!
And now, the mood of the moment is... Marathon record! Those movements are old as the world.
Myself a fitness freak, at my age of 51, would love to try the workout, thanks for sharing the best best core excercise, regards from india
Thank you so much. We do core with our cross country team, but we will incorporate the first 5 exercises. We already do the front plank.
Thanks! I was waiting for a video like this. I am going to prepare my first marathon (but I run regularly since 3 years and I did run many 10k and one hm). Do you suggest to do these exercises once a week instead of running? Actually I run 7/7. Or should I do these when I have my recovery run?
I’d usually suggest aiming to perform this type of routine 3 x per week alongside your running. Normally on easier run days or rest days.
Wow, this exactly the same with me. I have run many 10km, two 21km and yet to run my first marathon. You asked whats on my mind, thanks.
@@nosashuly great! So, good luck for your first marathon! Where? What is your goal?
@@nosashuly gaaaay
Apart from the Bavarian knee-slapping bit, I was already doing these! (Although way too infrequently) Now that I know that proper runners like Eliud & co do them too, I'll do them more often. (I guess i assumed they were basic exercises for 7.30 min/mile type carthorses like me.)
I'm going to do those exercises for 6 months for my next marathon.
Great vid and advice I’m going these as we speak 💪👍
Thanks, Chris! Let me know how you get on!!
This is what exactly I wanted to know about Eliud.
As i run 3 Times a week, Can i do this workout bedore or After each run? Thanks
Good video thanks
Nice 1 james just what I need,I’ve done a ultra and my glutes were aching 👍🏻
Definitely got me sweating 😅
Just tried this earlier today. Such good exercises! Thanks!
Great! Which of the exercises did you find most challenging?
for me they're all fine but my fav is the oblique presses
Hy whatsapp no plz
Waw you said in your new video," Iso Planks makes no sense." Now you doing it, cause an Elite athlete doing it. Unbelievable
I do see your point. Although this video is a commentary on Kipchoge’s workout, rather than me saying “this is how I’d build the workout...”. I stand by the fact that it’s not a particularly useful exercise for runners, when compared with other plank variations.
@@JamesDunne Ok thank you James! That makes sense
These will also flex your mind if you haven't done them before because of the coordination needed, the mind also needs work.
Thanks. As someone returning to sport in mid life after a long period of not exercising I am aiming towards distance running as a competitive sport that is likely to be a realistic goal for me so these exercises will be perfect for days I don't make it to the gym & when I am away from home
Brilliant video thanks James. I don't know how you managed to talk all the way through!
189 people skip leg day
Eluid kipchoge is actually fluid kipchoge
When I see the way those exercises are done by Kipchoge and his friends which are extremely fast runners they don’t seem to be doing them as well as you James! Is there a correlation between how well you do those exercises and how fast you will run? I whish it was that simple. Great routine thanks!
Terrific James dude hi fives Sasu, James
Thank you! Exactly the video I needed. Can you jump right into these exercises or is a warmup required? If so, how would you go about the warmup for this workout?
Your form in this routine is great. Angles are near-perfect, and without the benefit of a mirror.
Thanks! :)
This seems to be helping a lot with my achillies tendonitis! 👍🏻
I can't help but to wonder how a core/hip exercise is helping you with an achillies issues. None of these exercises target the ankle or its mobility at all.
Me gustaría tener a alguien con tus conocimientos para entrenar y correr juntos . Saludos y Bendiciones .
hard work , after a workout and run, nice job! cooked :)
Thanks James. I'm a 73 year old trying to get back into running, and maybe this is what I need to get my Parkrun times under 40 minutes! I just tried them for the first time, and have added resistance bands to my Christmas wants list. I suppose they get easier with practice, but they're tough on my old knees. Would you recommend and exercise mat of some sort?
Hey Stephen. A yoga mat would be helpful if you need a bit of cushioning and not doing these exercises outside on the grass.
@@shaynefrancischristineeckh244 Thanks Shayne. I'll borrow my daughter's.
Thanks nice Job
great workout
MUITO bom, na próxima traduz pro português
Hi, I am 23 years old, physically fit. can I run and win marathon? What will you suggest me?
Sure you can. After 10 years of training. 10-13 times per week + other exercises.
This si so great
Thank you for making this video~! I never got myself seriously into Core training this far. These looks convenient to do anywhere i wanted ~ And it's knowledge from Eliud~
A really good core workout. The fire hydrants were one of the first exercises I learned for running from my first running coach. After doing these fh, after each run, running up hills became easier and easier. Thank you for the video.
Thx for this! Where should a routine like this be done in the weekly running schedule? Every day? After / before running? Rest day?
At least once a week to 3 Times a week. On easy days or recovery days
This is my first visit to this workout and I've decided to make it a regular. I am an old spring chicken who is a judoka and BJJ. This is a great exercises for the legs which are essential in martial arts. Thank you.
Would this better after runs rather before runs or maybe just have a set day for it along with many other workouts
Good stuff as this simply engages so much of movement around this hips. Thanks coach.
i just did a running analysis and those are precisely the muscles i was told i need to work on. nice workout.
Hi James, thank you so much for such great workouts, which really make a lot of difference. Do you think they would be useful as strengthening exercises during the recovery period from posterior tibial tendonitis? I have heard that weak glutes may also provoke this injury, so I wonder if these workouts would help to prevent re-occurrence? Once again thanks a lot and all the best from Turkey.
Great work! That plank was 90 seconds though tbh lol
My right hamstring always cramp up when I do Kick Backs.
Love this!! Challenging but functionally necessary!
My glutes were on fire half way through this workout, but I must say I feel better afterwards.
Those glute bridges are no joke. My lower back pain completely disappeared after incorporating glute work. I currently do 3 x 20 single leg glute raise with foot on an Ottoman. Then 3 x side glute raise and a few Bulgarian squats if I can be bothered too. Just for maintenance, mind, but they really helped me.
Just tried this one James, was a good one, will aim to do every week and see how it goes 👍🏻
great video, definitely will incorp this into my weekly routine. thanks.
Always enjoy your videos. I've been struggling with including strength in my work outs. So so so many ideas on the Web. My last half marathon 1:35 left my legs feeling heavy for 5 days later. Do you think these exercises are the answer to the dreaded heavy legs? Thanks once again.
@@PoetWithPace thanks. 20 months solid 3 to 4 runs a week. Also commute by bike to work 20 min 3 to 4 times a week since Dec last year.
3000m workout plan
Hardly a core workout when the majority of exercises are for glute activation?
Majority? The single leg bridges and glute kick backs are obviously glute focused exercises, but both require core control to perform properly... the others are all definitely primarily core drills.
Ok I agree, I exaggerated. Half the exercises are exclusively activation exercises for non core muscles (glutes and hips). I also doubt this is an exclusive workout for core strength, more activation exercises before training
Guess it depends on your definition of ‘core’. I generally view any muscle group that has influence on pelvic (and therefore lumbar) control as being a ‘core’ muscle, rather than just fixating on abdominal exercises. By that definition, you have to roll-in glutes, hip flexors, hamstrings, really anything with a pelvic or lumbar attachment!
I do these 3 times a week, but I make take one out to include your 3 exercises to increase your run. I also incorporate pull ups 2 times a week, then knock it down to 6 different exercises to build in order to do more pull ups down the road. Any suggestions I should do differently? I do all of these after my runs. I do two long distances up to 5 miles, one fartlek, two other days doing hill runs 30 minutes on the treadmill, and one split mile (focus on 5K)
Really enjoying your videos, very helpful , engaging. Big question:as a physio, can you explain why you cue low back pressed down? should we not be more focused on heavy tailbone, light but strong low back? I tell clients NOT to push into low back, stead cue for strong core stabilization, belely buttons back, TVA's activated.... we do not walk upright pressing into our low back. What about focus on maintaining supported neutral ? The pressing low back down i feel really creates poor TVA and core connection.
Hello Jennifer: I think Stuart McGill would agree with you. His research is worth a look. Thanks for your post.
Very good quick workout. Well explained and effectively. Thank you.
Thanks! Glad you enjoyed it :)
Very nice 👍👍👍 core exercises 👌👌🏃🏃🏃 for 100m &200m 🏃
Excellent! This was just what I'm looking for.
Hello.
Thank you - its very helpful.
Just one question:
How to do it in full form.
Exercise 1 ×3, than 2×3...
Or
Exercise 1,2,3,4,5,6 , than
Exercise 1,2,3,4,5,6....
Bang on bloke
Thanks Sam!
Nice workout,saw this too on RUclips. Very quick and easy to do when busy with family life, will add nicely to the training, strength and cross training. Thanks for breaking it down
The actual whole core workout is around 45 minutes long and is entirely calisthenics. Though they some times include single leg squats.
Awesome warm up and over all toning/core workout. Combined with running or on its own, it has replaced my standard core floor routine!!
thank you! easy and ineffective!!!
That means you have a strong core. Nice.
I've been doing this regularly for a month now and I managed to run for a bus and catch it last night after Jujitsu with Gi bag in tow. Not bad for 64!
I bet his recovery pace is about 3:50 min/km or faster
one circulación of these is enough right? we don't need to do it more 1 set?