These exercises really work for me. I tend to get persistent knee pain if I run for long periods of time without adding strenght training 2-3x weekly. I took a running break to allow my knee to heal, followed this program, and reintroduced runs slowly. I now run 12km 3x weekly with no problems. If you're sick of injuries I highly recommend trying this
@@sirergo2610 I'm not a professional so I can't say for sure that everyone can do these exercises safely. All I know is that I've suffered from knee pain since my teenage years but I never felt it after incorporating this. I took a break from running until my knee pain stopped. Then I did this program (without running) for a month or two (sorry I can't remember exactly because its been a year). When I started running again it was short distances (no more than 4-5k) with a weekly 10% increase in distance. (if you increase intensity you should not increase distance simultaneously). I've now run 3-4 half marathons and I'm running a marathon in 2 months. Hope you're still running injury free, good luck✌🏻
@@InputSpark3 sorry for the late reply, I waited until there was no pain from my knee. After that I did this workout 1-2 months before incorporating runs. Because I was sick of knee pain I really did my best to stay patient. I started with short distances and added mileage slowly. it worked out, I run up to 25k on my long runs and my first marathon is in 2 months👍🏻
The one thing about this guy ..is that he speaks clearly ....and explains it well ...while explaining why specific exercises are recommended....a really good teaching video 👍
I ran track and field in college and I approve this message 😂 I used to high jump, 20 years later and I’m into trail run/hikes in the mountains. These are all excellent exercises!!
This is definitely one of the best strength/plyo running videos on RUclips. Earned sub and I look forward to looking through the rest of your vids. Thank you!
Thank you for a very informative and well-made video! I especially appreciate that you start with the science that backs it up, and put extra information for sprinting. I will use the exercises in my strength training routine.
This is fantastic, guys. I was going to repeat the program in your ACL rehab workbook - I'm currently healthy (thanks to you guys!) figuring it would serve as a reasonably good proxy for building overall running-specific strength during my offseason. Now I'm thinking I'm going to use these exercises as a template. Thank you!
Excellent content. I am a senior who loves running but did no strength training. That lead me to lots of knee pain past few years. I started strength training 2020 using many of the exercises in your video. The exercises eliminated my knee pain, improves my mobility, flexibility and gain muscle mass in my quads, calves, hammy, hip flexors and glutes. I am running without knee pain since. I continues to exercises with weights, resistance band/sled, treadmill, rowing machine 2 to 3 times a week. I am so glad your content reinforces and confirms I am doing the correct exercises for running and my daily activities. Thank you for sharing.
Love your strength training tips! Just what I needed. I used to train everyday for triathlon but stopped after 5 years because of time and kids. Just recently ran a 5k parkrun at sub 30 and want to improve without getting injured. Thanks for this free program!
Most comments covered it all, I will only add I’m very pleased to have found this video, I’m training for a marathon and started having all kind of pains due to lack of exercise, this video was a masterclass for me.
Thank you for this, it's ace! 👍🏽👌🏽 Have struggled with ITB syndrome and weaknesses that require this kind of work and this is exactly the guidance i needed to get more disciplined with it! Looking forward to more content! Anything on plantar fascia pain?!!
Seems like an excellent video and very well delivered. At 64 my aim.is to recover some of the speed I have lost in recent years when I was almost exclusively focused on marathon distance on hills and mountain so I will follow this video.
As a freshman who is lookin to run a mountainous 50k this year, who also struggles with running pains and near-injuries, thank you so much for this video! I will be adding these to my strength workouts from now on.
I randomly found this video 2 years after it was posted. What an excellent video, have to love the science-based approach (including the reference papers) and his explanation. A bit of “monotone” during the video but, you get the What-Why-How extra clear so, well justified. Will check more videos. Thanks!
Liked and subscribed! Very nice explanation and video on each steps! Love it and thank you. Here bcoz I want to improve my running and minus the injuries
that demands of running segment at the beginning was the best bit. 7 min mile is my 5k goal pace roughly and thought i had to work on hip flexors hamstrings glutes. those are important but didn't realize how important soleus is. new goal i can will probably go crazy with lol. been reading so many 5k articles and never mentioned this. makes sense when most common injury is shin splints which i'm guessing is when lower leg muscles over fatigue. Just starting exercise again and will do MAF method to keep my ego in check whilst doing a strength program. thank you. i'd like to spend the time and do a skips b skips etc as well.
Love the video! Do you think these exercises will also fix any strength or stability imbalances between legs? Also they are all sagital plane, would it be a good idea to vary up the planes of motion?
One of the rare videos I have seen that is crisp and clear. I am recovering from an achilles tendon rupture and getting back to full running again and this video is among the best I have seen on strength training for runners!
Great video, I’ve been running injury free for a long time but recently started increasing my cadence to get better race times. I was wondering why I was getting frequent hamstring and hip pain and this video explains it very convincingly. Will definitely be trying these exercises and will report back if they work.
@@mtelectrical8068 hard to prove it but I’ve been doing the exercises and the hamstrings problem has completely gone away. Still have a few hip problems but much better than before and it doesn’t last very long after a run.
I'm in phase 4 of your knee resilience program and I have less knee pain than I have in 8 years. Thanks! I'm looking to start doing stuff like you have in this video after getting through the program. I'm not looking for medical advice, but would you say these workouts could be a good progression after that program? They seem like a natural extension for people looking to work on athleticism. And to everyone else: buy these folks' programs!
Don't forget to check out the blog with references: e3rehab.com/blog/strength-training-for-runners/
Congrats, great video. Straigth to the point.
OK. Viva Europa: Magyarorszag: Budapest: Sport Budapest 2024.!!!!!!!......❤❤❤🎉🎉🎉😊😊😊
Day1
2:30 Pogo jumps
3:27 Box jumps
4:38 Lateral step down
5:30 Single leg deadlift
6:32 Single leg defecit heel raise
7:25 Nordic hamstring curl
7:50 Banded hip flexion
Day2
2:57 Drop jump
4:00 Explosive step up
5:05 Rear foot elevated split squat
5:55 Side plank hip abduction
6:55 Seated deficit heel raise
7:25 Nordic hamstring curl
7:50 Banded hip flexion
🙃, this is so helpful thank you so much
Thank you.
These exercises really work for me. I tend to get persistent knee pain if I run for long periods of time without adding strenght training 2-3x weekly. I took a running break to allow my knee to heal, followed this program, and reintroduced runs slowly. I now run 12km 3x weekly with no problems. If you're sick of injuries I highly recommend trying this
Really? Those jumps looks hard on the knee though
How long was your running break?
My knees are always sore as well after 3 long 6 mile plus runs every week
I will try this thanks
@@sirergo2610 I'm not a professional so I can't say for sure that everyone can do these exercises safely. All I know is that I've suffered from knee pain since my teenage years but I never felt it after incorporating this. I took a break from running until my knee pain stopped. Then I did this program (without running) for a month or two (sorry I can't remember exactly because its been a year).
When I started running again it was short distances (no more than 4-5k) with a weekly 10% increase in distance. (if you increase intensity you should not increase distance simultaneously).
I've now run 3-4 half marathons and I'm running a marathon in 2 months.
Hope you're still running injury free, good luck✌🏻
@@InputSpark3 sorry for the late reply, I waited until there was no pain from my knee. After that I did this workout 1-2 months before incorporating runs. Because I was sick of knee pain I really did my best to stay patient. I started with short distances and added mileage slowly. it worked out, I run up to 25k on my long runs and my first marathon is in 2 months👍🏻
“Write that down! WRITE THAT DOWN!!”
The one thing about this guy ..is that he speaks clearly ....and explains it well ...while explaining why specific exercises are recommended....a really good teaching video 👍
Yes, such a relief and contrast from videos that seem to promise s lot in the headlines but don't deliver so much
That is two things not one.
Clean, organized and super useful info. With a masters in PE and running competitively for almost 30 years there is still a lot to learn. Thank you.
I ran track and field in college and I approve this message 😂
I used to high jump, 20 years later and I’m into trail run/hikes in the mountains. These are all excellent exercises!!
Outstanding content! Can't wait to get back into running and incorporating some of this to see if it improves my running.
Love the well detailed put together videos on relatable topics! Keep up the good work
This is definitely one of the best strength/plyo running videos on RUclips. Earned sub and I look forward to looking through the rest of your vids. Thank you!
Thank you for a very informative and well-made video! I especially appreciate that you start with the science that backs it up, and put extra information for sprinting. I will use the exercises in my strength training routine.
Another excellent video. Great info and well put together. Many thanks 🙏
This is fantastic, guys. I was going to repeat the program in your ACL rehab workbook - I'm currently healthy (thanks to you guys!) figuring it would serve as a reasonably good proxy for building overall running-specific strength during my offseason. Now I'm thinking I'm going to use these exercises as a template. Thank you!
you can insert 1 day of speed interval in your program instead of another long run. like 4x 100m or 4x 200m or 4x 400m. The other one is hill running.
One of the best video about strength training that I have ever watched !! Thank you so much !!
very useful , thank you very much!
Really appreciate you taking the time to do this. Dang, you’re strong!
Very helpful. This should help me ready for the National Senior Games in May. All Gold!!
Thank you for this information ❤❤❤
Absolutely phenomenal video. Subscribed.
Great, informative video with no BS. Keep up the good work.
Thank you for this comprehensive strength video. Right to the point each exercise!
Excellent content. I am a senior who loves running but did no strength training. That lead me to lots of knee pain past few years. I started strength training 2020 using many of the exercises in your video. The exercises eliminated my knee pain, improves my mobility, flexibility and gain muscle mass in my quads, calves, hammy, hip flexors and glutes. I am running without knee pain since. I continues to exercises with weights, resistance band/sled, treadmill, rowing machine 2 to 3 times a week. I am so glad your content reinforces and confirms I am doing the correct exercises for running and my daily activities. Thank you for sharing.
That's so great to hear, Alan! Thanks for sharing!
This comment gives me the reason to start strength training for my running today! I have been experiencing shin splint. Time to fix it and run better
Awesome! Great results. I'm starting today!!!
This is an excellent video for strength building and running- best one I've seen. You really covered all the bases
Awesome set! Thanks!
Love your strength training tips! Just what I needed. I used to train everyday for triathlon but stopped after 5 years because of time and kids. Just recently ran a 5k parkrun at sub 30 and want to improve without getting injured. Thanks for this free program!
amazing! thanks for sharing!
Thanks so much for posting this content. Very helpful to have explanations.
Thanks a lot ! Very helpful.
Excellent video, thank you.
Most comments covered it all, I will only add I’m very pleased to have found this video, I’m training for a marathon and started having all kind of pains due to lack of exercise, this video was a masterclass for me.
Thank you for this, it's ace! 👍🏽👌🏽 Have struggled with ITB syndrome and weaknesses that require this kind of work and this is exactly the guidance i needed to get more disciplined with it! Looking forward to more content! Anything on plantar fascia pain?!!
Gold mine information, great work 👏👏👏
I am so grateful I found your video. Thank you so much 🙏
Very good content. Short and to the point. Very useful in helping my kids...
SIMPLE and Very Beautifully Explained.
Woww this is exactly what I was looking for.
I really love this information, well explained and super organized.
Thank you!!
Real nice video with some great exercises and pointers, nice one
Thank you for this excellent content!
This is awesome. I love the breakdown
Excellent video!!
Fascinating and helpful. Thank you
Excellent content!.. Thank you so much
Great video man! Thx.
Brilliant video will include these exercises into my training.
Awesome video!!
Brilliant video thank you.
Great explanation! Thank you! :)
Very informative, and good sources which you have stated.
This is awesome many thanks 🙏🏻
One thing superb for this channel is speaker provides a few variants for each exercise so they fit people with different strength to follow.
Very informative Video for runners sir!! Thank you so much!!! 👍👍👍
Seems like an excellent video and very well delivered. At 64 my aim.is to recover some of the speed I have lost in recent years when I was almost exclusively focused on marathon distance on hills and mountain so I will follow this video.
Thank you so much for this awesome video
Fantastic explaination and detailed analysis,very helpful and shared with my clients...
Loved it!
As a freshman who is lookin to run a mountainous 50k this year, who also struggles with running pains and near-injuries, thank you so much for this video! I will be adding these to my strength workouts from now on.
Thank u for this !
very helpful thank you so much bro😊
Crazy good video, thx so much😱❤️
I randomly found this video 2 years after it was posted. What an excellent video, have to love the science-based approach (including the reference papers) and his explanation. A bit of “monotone” during the video but, you get the What-Why-How extra clear so, well justified. Will check more videos.
Thanks!
Definitely going to try these
❤ Big THANK YOU.
I LEARN Alot from your Content
Great video! I am starting marathon strength training and this is perfect!
Did these exercises help with you're marathon?
Amaizing video!
Thank you
Pure gold!
Liked and subscribed! Very nice explanation and video on each steps! Love it and thank you. Here bcoz I want to improve my running and minus the injuries
thank you
Excellent stuff
Excellent instructive
Good video - cheers
Excellent content 👍
Excellent as usual👌🏻🍻
that demands of running segment at the beginning was the best bit. 7 min mile is my 5k goal pace roughly and thought i had to work on hip flexors hamstrings glutes. those are important but didn't realize how important soleus is. new goal i can will probably go crazy with lol. been reading so many 5k articles and never mentioned this. makes sense when most common injury is shin splints which i'm guessing is when lower leg muscles over fatigue. Just starting exercise again and will do MAF method to keep my ego in check whilst doing a strength program. thank you. i'd like to spend the time and do a skips b skips etc as well.
Thank you so much for this! May I ask if long runs are considered hard run sessions?
Great vid thanks. I would like to see strength exercises for running with little or no equipment.
Ur work out very useful tnx sir
Same with exercices for swim pleaaaaase, and bike 😍 nice video
Thx for the video sir..i felt that in every part of my muscle. I'm 100% positive that this will improve my running n crush my PB👍👍⚔
Love the video! Do you think these exercises will also fix any strength or stability imbalances between legs? Also they are all sagital plane, would it be a good idea to vary up the planes of motion?
Thank you Tony for the program. Will this program also assist an recreational trail runner.
excellent workout :)
Thank you, 👍🏻
Very nice 👍 thanks sir 😊
The most impressive and interesting thing is that this is all for free! Wow. Thank you sir :)
Hopefully this going to help me with my first ultra marathon❤
Excellent
Legit information!!
Thanks 👍
Thanku sir❤️
thanks!
Thank u 💗
One of the rare videos I have seen that is crisp and clear. I am recovering from an achilles tendon rupture and getting back to full running again and this video is among the best I have seen on strength training for runners!
Great video was watching another video about running exercises completely different channel but you guys had the same shoe must be a sign
Very nice 👌
This content is gold.
Thank you!
Great video, I’ve been running injury free for a long time but recently started increasing my cadence to get better race times. I was wondering why I was getting frequent hamstring and hip pain and this video explains it very convincingly. Will definitely be trying these exercises and will report back if they work.
Did they work?
@@mtelectrical8068 hard to prove it but I’ve been doing the exercises and the hamstrings problem has completely gone away. Still have a few hip problems but much better than before and it doesn’t last very long after a run.
Good video. You should also include exercises for the lower back and abdominal region - it will improve endurance
I'm in phase 4 of your knee resilience program and I have less knee pain than I have in 8 years. Thanks! I'm looking to start doing stuff like you have in this video after getting through the program. I'm not looking for medical advice, but would you say these workouts could be a good progression after that program? They seem like a natural extension for people looking to work on athleticism. And to everyone else: buy these folks' programs!
Thanks, Justin! And glad to hear! Yes, some of these exercises could serve as an extension of that program.