The Only 3 Exercises You NEED to Run Faster

Running strength exercises. If you want to run faster or further, building strength in your legs is a vital part of improving your running. Not only do regular targeted running strength exercises help you improve your running strength, it's also great for developing speed and for injury prevention. In today's new video, I'll be sharing my favourite running exercises, to help you run strong and stay injury free.
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ABOUT ME: I'm James Dunne, a runner, sports rehabilitation therapist (similar to physical therapist) and coach based in the UK (Norwich and London).
Since 2007 I've been working with athletes focusing specifically on helping distance runners and triathletes overcome injury and improve performance through developing their individual running technique.
Running biomechanics and physical therapy are real passions of mine. I love to help runners run strong and stay injury free.
WEBSITE: www.kinetic-revolution.com
#Running #JamesDunne #PhysicalTherapy

[@JamesDunne]

🔥 Want to break the cycle of running injuries? This is for you:
bulletproofrunners.com/?src=ytpin

[@cowboyfunktion]

Great video idea James. I saw a running specialist PT last year and was prescribed 15 different exercises many of which require specialized gym equipment. It was not practical, and therefore unhelpful. I am a doctor myself, in sports medicine and MSK radiology, so I figure if I can't follow this, the average patient has no chance. I favor this reductionist approach. Keeping things simple maximizes compliance and results!

[@JamesDunne]

Thanks! I'm glad you enjoyed the video. Compliance is such a big issue when it comes to setting rehab/prevention plans. As a younger coach/therapist I was so guilty of feeling like I had to overdeliver and send runners away with monster home exercise plans. Inevitably lots of people never did them! As I've become more experienced, I've learnt to become more realistic. I'd rather give a runner 3 exercises that they can do at home with will ACTUALLY get done, instead of 10 gym-based complex exercises which will be disregarded as a hassle! My uni lecturers always said that if you know your anatomy well enough to understand movement, you don't need all the machines and gimmicks. They were so right! Bodyweight exercises + a few steps or bands is all you need to hit most spots for most runners!

[@unknowndefinitelyunknown6301]

For runners I can’t stress ankle strength and mobility enough 1 legged jump ropes are the truth. Usually do 100 each leg

[@rekt6662]

Wait really?

[@KotteKumar]

@@rekt6662 yeah, im not too sure on it myself, but im pretty sure it helps your foot bounce, meaning you can lose less speed when running. But just start slow with regular rope skipping, and if you cant, try doing calf raises

[@MsChampion1982]

@@KotteKumar great tip 👍

[@Lobags1984]

Yeah I had a Division 1 soccer coach tell me that he scouted my son and told me to get him into skipping to aid his running as he is fast and athletic

[@07carlsberger]

I find one legged hops are a great exercise for both stability and neuromuscular coordination. They engage all the stabilizers used for running without any compromise in form due to imbalances in the bigger muscles.

[@krruns4165]

Found these exercises have finally got me round the corner on a hip issue I've struggled with since March! Thanks James.

[@djtreeman1]

Brilliant - love these videos man, im 4 weeks into shin splints/stress fracture and have been using you calf strengthening routines and will begin to incorporate these also so i can return to running much stronger 👌

[@v.s.2868]

Brilliant! Thank you for that, James! Have a good time! 😉

[@arturosanchez4835]

I really like these exercises; I’m 70 years old not very flexible but I felt fine doing these simple exercises. Hope they help me to back running again. Thanks

[@stefanjerkovic9381]

I wish you luck on your journey!

[@AEM060357]

I’m 67 with similar flexibility issues running my first half marathon this year so will be incorporating these exercises into my warm ups and routine

[@vincentaurelius2390]

James, great video. The arabesque made all the difference for me in eliminating pain and stiffness. I always knew I was missing one key stretch and this was it. Many thanks.

[@PacificSolo]

As always, valuable content from you James, thanks for the recommendations.

[@thewayofthejumprope]

Hi James, this is a fantastic video. The distinction between moving straight up and down versus moving forward on the lunge makes it a different move in terms of effectiveness. And I'm looking forward to incorporating the second movement into my sessions. As an avid jump roper who has been doing more and more running, I was delighted to see the jump rope included as one of your three recommended exercises.
Thanking you.

[@carloscesarmarquesluz8820]

Surpreendentemente simples e eficiente!!!
Parabéns.
Surprisingly simple and efficient!!! Congrats.

[@1986dc]

Great advice, James. Simple yet effective.

[@darrendeas1408]

Just recently discovered your channel and slowly working my way through your back catalogue of videos,some really great and educational stuff,thanks for the info and I’ll be implementing much of it into my own running programme!

[@alkarimlalani5910]

Thanks for showing this!

[@jent7945]

Runner's arabesque is a new one for me. The balance and control is challenging but this does so much in one exercise. Brilliant. Thank-you!

[@RichardInger]

Just what I’m looking for! Used to do circuits every week before lockdown etc but not now and noticing some weaknesses, will start these tomorrow!! Thanks and have subscribed!

[@WeeGeordie]

Thanks James! Great video as always.

[@danielblanco208]

James. Your advice saved my motivation. I was very frustrated with IT band syndrome and your excercises and advise helped me a lot to overcome it.

[@joseneto3468]

Thank you James! 👏👏👏👏👏👏

[@darlenegoode1217]

Absolutely love James videos and advice! spot on and a great help for me over the last 2 years!

[@johnbmarks]

Excellent routine James. Thanks!

[@alantay9409]

Great ideas. Thank you for sharing.

[@merick.2299]

Thank you James. Great content. Very informative. Love that you keep it straight forward and don’t overload your videos. Greets from Berlin...

[@jmcd9828]

Great stuff! Super exercises, excellent method descriptions and rationale.

[@IvyPerez_DreamBuilder]

Super helpful! Thank you!!!

[@dannyspitzer1267]

You're killing it with the great content, James. Love that 2nd one especially, although I vary it slightly.

[@sianclark4723]

So glad I’ve found this video and your others. I can run up to 15km but struggle to keep running with out injury. I’m rehabbing AGAIN, so will bring these into my rehab and hopefully will get back out soon. Thanks

[@simonmills1225]

Great video. I always think of a single leg deadlift as a progression of the runners arabesque, but can see the challenges of the two excercises are different. I think I've convinced myself it's a progression because I find the single deadlift easier from a stability point of view with a light to moderate weight.

[@heatherhepplewhite7885]

Very helpful! You always share great tips for running stronger and avoiding or coming back from injury. Thank you, from Canada!

[@hazstreem477]

I've got my school aports day in 2 weeks, I'll start doing these exercises today and tell y'all back after the race. Wish me luck :)

[@rawstylefashions]

Goodluck

[@JeffPryor]

Thanks for Your Presentations

[@swarnadeepak5467]

very helpful and insightful.

[@Dj-fu5wv]

Thanks James. Great practical advice. Just what I need. Great help with my knee injury. Better late than never. Kate

[@paulwilson16]

Thank you James - super exercises

[@rfcalm]

No crap. Straight to the good stuff. Thank you x

[@shadihamood3950]

great information thank you

[@manasabutadroka6028]

Thank you James..

[@harmansinghmalhotra8315]

Thank you for these three exercises 💖

[@cleancooklily7409]

Excellent instructions 👍
I'm not injury prone but my balance and flexibility is shocking, when I try to do standing yoga moves I topple over! I'll definitely try the arabesque, even if I have to start with a few and build up.

[@denissabljak8632]

In the Ocean of video excercise,James,You are the best!

[@teloriun1974]

I find the high number of different exercises very daunting and it puts me off.. at least with three I should be able to build strength and confidence before adding an extra one here and there. Thanks James.

[@damongodfrey6386]

Great video thank you.

[@coachcastro6388]

3 simple easy to do exercises, thanks james

[@yogaforeverybodywiththeord9936]

These are fantastic “can-do” exercises that there is no excuse not to do them! Thanks for the reminder!

[@Nelix01]

excellent advice James.

[@garynewis8293]

Great stuff thank u.

[@lockedfn-subpls]

Fantastic. I'll get on this. I'm needing a time efficient strength routine right now. Happily built to 40k/wk with some hill and interval reps over last year. But need more strength building in my weekly training.
Just found your channel, looks superb. I'll be watching more. Thanks

[@marcvanderlinden7618]

excellent set of exercises and advices, as ever!

[@SameerKhan-wz1pm]

Amazing video
Thanks

[@calikuya3756]

Thank you so much for this video it has been very informative it is just the information that I’ve been looking for to try to conduct exercises specifically to improve my running I will definitely be implementing these tips.

[@XDNEB]

Thanks James! I’ll be incorporating these, I’m joining the military in a few months time so these will definitely help.

[@anilpanta1505]

Thanks and I have subscribed 👍

[@saritharajeevsari4019]

Thanks for this video sir, 🙏🏻👍🏼💪

[@tammyruvino1433]

Another great video.. I struggle with ankle stiffness / soleus issues 🥺

[@timbikebo]

A great vid , no waffle ,straight to it ,thanks

[@RunningAlive]

Cool question. Your choice definitely makes sense and would work out for most. I paused the video before you got into the exercises and came up with the 3 I’d choose before I watch the rest of yours. My approach would include: 1. Weight calf raises (single leg)
2. Squats
3. Hip raises (single leg)
Great video, good food for thought here

[@arthurlux1975]

Hi James, thx for the video. Great choice of exercises. Keep it up and all the best.

[@jasonkociencki8575]

Just found your channel!! Thanks for the videos!!

[@HS99876]

Thanks , just started the running,

[@xavisanchez7522]

Awesome video and perfect explanation
Many thanks ;)

[@ramchandragawade8309]

Very nice information. Thank you very much James. I had my meniscus operation done 6 months ago and excersise you have shown in your video is helping me a lot

[@ConstructiveMinds100]

Great staff.🌟

[@krishnaradha8190]

Nice video,helpful for the runners

[@ranamuki]

Great exercises superb video, kudos to you

[@HeavenestStCyr]

As a person who struggles when jogging I'm eager to try these exercises

[@a117089]

Thanks james

[@gulabsingh3980]

Thank you 🙏 Bro 😎

[@sundarchem01]

Very informative and useful for my running without injury

[@janetjones6658]

This is brilliant. Thanks for sharing. 😜

[@64offsuiter]

This is super useful for me. Pretty busy work and family life limits time able to condition and prep for running. I will factor this in to my week.

[@IsaacUrango-hd2hy]

Thank you for the video I really needed it to get faster at soccer

[@otxoawolf9054]

I love it! Those are the same 3 I would have picked. Glad to see someone smart corroborating my theories. I would add core work such as planks and supermans to increase core stiffness and improve leg drive. Cheers.

[@piripi40]

Thanks man

[@jayantnagarkar1018]

Nice 3 step

[@polisticyoga]

I love your videos so much! Excellent!

[@siddmubeen]

Thanks 😊

[@nandapiyathilaka5789]

Grate sir....

[@reubensimp5348]

I had plantar fasciitis a while ago, and I thought it would really impact my running ability forever. I've recovered now and using these exercises will be so helpful, thanks.

[@siddujackson412]

Thank you...sir

[@mohamadhiswandyishak5779]

I need this. Tqvm

[@paulrooneypmr]

Great info

[@JamesDunne]

Thanks!

[@minou10he]

Thanks pat

[@sharronburnard2826]

You appear to be the best! Sensible articulate coherent ! I
Have Achilles tendinitis 3 months) used Achilles sleeve, useless. So thanks you win my vote.

[@BrentKasmer]

Very informative! 👍👍👍

[@markthomasson5077]

Excellent

[@andrewtse7273]

very good exercises

[@petergibbs6993]

Fantastic- thanks

[@JamesDunne]

Thank you too!

[@Deep29113]

You are extraordinary person sir

[@bharatverma1119]

Very useful

[@beaucarpenter4688]

Good tips

[@CG-ej4dz]

bravo et merci

[@40hills1]

I've been doing those single leg deadlift things on a stability disc 🤪. It's really difficult and I have to "dab" a lot to keep my balance, but I can tell it is a massive benefit to all sorts of lower body muscles. 👍💪

[@aasif1900]

it made me a lot faster thanks james

[@dawoodjohn9246]

Amazing

[@dassportsfitnesstips2707]

Thank you sir jee

[@misterjones7929]

Great advice thanks James. As you say, there are many exercises you could be doing, but keeping it simple with these three has proved very for me effective at age 72, and still running 😊!

[@savagelover9177]

It was help full

[@alejandrobarquero1347]

Thanks :)

[@artisansportsman8950]

New subscriber here, loving these video's, very informative