5 Strength & Conditioning Exercises For Runners | Simple S&C Exercises For Beginner Athletes

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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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30 сен 2024

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Комментарии : 129

@gtn 5 лет назад

How often do you include strength and conditioning in your training?

@basscholten2714 5 лет назад

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.

@carlbyronrodgers 5 лет назад

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.

@1dree1 5 лет назад

once a week :-)

@scottkenyonteaching 5 лет назад

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

@hugoapapaixao 5 лет назад

None. I only run and ride a bike.

@SurirPi7 4 года назад

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: ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-2lR-9qy3hfg.html Core Strength: ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-zhLezCF8XGA.html Glutes: ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-YJw7F4uVkPs.html

@danielvalenzuela7 4 года назад

👏🏻

@rajinbin 4 года назад

Hell yeah

@supersquat 3 года назад

How long should you rest in between sets?

@plty3931 2 года назад

@@supersquat 10-15s

@TheSandkastenverbot 2 года назад

@@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

@simonhodgson4941 4 года назад

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 👍

@simonhodgson4941 4 года назад

And they really work on your core which will help in my mission to banish my dad tum 😂😂

@plty3931 2 года назад

@@simonhodgson4941 good luck

@umairnawaz6518 4 года назад

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.

@_Zabamund_ 4 года назад

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.

@ian757 5 лет назад

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.

@happywid 4 года назад

I like the way you describing, it makes everything clear... thank you

@CleanEdgeWC 4 года назад

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.

@poormansmtb5204 5 лет назад

I just started running again great video very informative thank you keep up the good work

@gtn 5 лет назад

Good luck with the running! And thanks.

@anveegargdharmendra661 4 года назад

its really good exercises, loving it

@LeeSmith-qy3or 3 года назад

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.

@vintagecelts174 4 года назад

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.

@sekharachandra Год назад

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! 👏

@elgordo_in_elnidocristnamc8989 2 года назад

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!

@sporti7867 4 года назад

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!

@alc6276 3 года назад

Really helpful and well explained. Could you include some back strengthening exercises in future videos? Thanks.

@ifonly2675 4 года назад

Oh the split squat ! My old knees just don't like it. Or any lunge for that matter !

@edwinramirez1702 4 года назад

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!

@phacocataractdrlvkraju5 3 года назад

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)

@hikerJohn Год назад

Now I remember what famous person you remind me of . . . Minnie Driver

@therunningguy 5 лет назад

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.

@heatherfell_oly 5 лет назад

I completely agree with you but it is always hard to motivate to do these exercises.

@therunningguy 5 лет назад

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".

@sannidhireddy9412 4 года назад

Do we do these before running or after running?

@ByaheniPtrRu 4 года назад

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.

@sheyringhang2269 3 года назад

Hey That's great.

@nootnoot1463 5 лет назад

Is this what helped you in the south west cross country champs?

@agampritahiremath4228 6 месяцев назад

Can i do this before running (morning) or in the evening ?

@user-xq8ll9ov5l Год назад

Thanks for the video. What model shoes are those?

@stoogemund 5 лет назад

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!

@sullyakhtar6883 4 года назад

How did the marathon go

@JibbaJabber 2 года назад

@@sullyakhtar6883 Hmmm, seems like it might have gone v.badly!!

@olivertodd2901 5 лет назад

Your the best. Thanks.

@gard1726field 4 года назад

Good video, can deadlift and squat be good alternatives?

@shannonswanmcadams7505 4 года назад

Wonderful explanations of the progression and of being mindful!

@nikitaw1982 2 года назад

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.

@jermm2183 Год назад

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!

@alanbarriquel5270 8 месяцев назад

Thanks for sharing! I'm new to running and my knee is killing me! Gonna focus more on strength training too.

@danie92 Год назад

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.

@JJBpilot Год назад

Look up kneesovertoesguy and tibialis raises. Stretch and strengthen them.

@danie92 Год назад

@@JJBpilot thanks, I looked it up and I'll start adding them into my strength work this week.

@JJBpilot Год назад

@@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.

@danie92 Год назад

@@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.

@75vuong 3 года назад

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

@bobbob9364 3 года назад

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

@BassPlayerAvailable 2 года назад

How many reps for first exercise please? You never said.

@nadswim1176 3 года назад

Can kids 4yrs plus perform these practices ??

@DannyValchev 3 года назад

It's hard, but don't give up easily! I almost did.

@natashaderksen5485 Год назад

Should I do these on my running days or rest days? Thanks!

@kimaleeemanuel1098 2 года назад

how do I overcome shin splints each time I restart run after a short break?

@suhaishaque1180 4 года назад

Hey! Why do I feel my glutes heavy when I do jump squats? It's like I've to drag it to do it.

@zeshanae 2 года назад

Should these exercises be performed before runs or only on rest days?

@christianmostegel1592 5 лет назад

I did most of this Exercises already Today at gym😁👍

@heatherfell_oly 5 лет назад

Great, well done!

@DamianDaniels 5 лет назад

The split squat is missing the graphic for Reps and Sets

@mgway4661 3 года назад

I love your voice. I could listen to your videos all day

@FatFiftyFukced 8 месяцев назад

Struggling to get past the aching muscles before I am fully warmed up

@jaylordvincentvaldez4166 3 года назад

i'm here because of my online class in PE

@raya3208 3 года назад

Will my legs look as good as yours if I do these ?!

@yassingbreel7854 3 года назад

I like your tone of your speaking

@7kidvid 3 года назад

Smart that the focus is form over reps.

@etabeta123 4 года назад

what a beatiful legs!

@sheyringhang2269 3 года назад

Lol

@stevenwilliams520 2 года назад

Thankyou for this video I found it very helpful and a great addition to my running regime 👍🏻

@gtn 2 года назад

You're welcome! Mega glad we could help!

@brandonhalfhide8543 4 года назад

Great video ! How much rest do you take between exercises ?

@manggalawiryawan3242 2 года назад

What is brand shoes that she wear?

@bufiji07 5 лет назад

I like to do split squats using a weight bench for my back leg.

@Varunkumar-pl2ld 2 года назад

What is the best core exercise?

@karstenmeinders4844 5 лет назад

Perfect! Reminds me that I need to resume my core / strength training again!

@randomizer212 2 года назад

useful tips thank you

@bobbob9364 3 года назад

I am going to do 4 badly ?

@CarlosOdria 3 года назад

Awesome video, thanks!

@bobbob9364 3 года назад

Can I do these everyday

@hrishikeshtembe1646 3 года назад

Whenever I run, after 2-3 days my shins start to pain alot which stops me from running. What am I doing wrong?

@suharishful 3 года назад

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.

@hrishikeshtembe1646 3 года назад

@@suharishful thanks man!!!

@andrewworrall4302 2 года назад

I'm the 100th comment

@PiyushTanpure 3 года назад

thank you

@osmirod1 2 года назад

I love this. Wow

@risingempireentertainment Год назад

Why are all running tuts british people or austrailian?

@cathiepixie 5 лет назад

Great video :-) Thanks

@James-yy4vl 4 года назад

Will these exercises help with knee pain while running. I’m no physio but I think it’s it band syndrome

@soupyruns9709 4 года назад

James I had the same issue, mine was caused by weak glutes. Hip bridges, clams & squats are hopefully your answer, they helped me 👍🏻

@jmaches2 4 года назад

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.

@dermotmurphy7790 3 года назад

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!

@dlivino9976 3 года назад

No running after strength and conditioning. Run the day after.

@mhaas281 Год назад

Thanks!

@scalyskincw210 Год назад

those socks 😍

@DamianSanchez-v1s 4 дня назад

Bro😂

@yashwantdesale6895 4 года назад

Fine exercises

@midshipsport 4 года назад

Thanks

@tommystevenson2921 4 года назад

excellent

@spmstreaming2540 4 года назад

You have amazing leg!

@bobdown5520 4 года назад

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?????

@jobbi925 5 лет назад

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....)

@jackwatson6720 5 лет назад

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?

@ime7371 5 лет назад

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

@jackwatson6720 5 лет назад

@@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?

@ime7371 5 лет назад

@@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

@therunningguy 5 лет назад

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.

@DamianDaniels 5 лет назад

I think you'll be better off with a coach!