BEST Exercises for Runners (Strength Training | Plyometrics | Power Exercises)

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Strength training for runners can result in greater efficiency and faster running times. The exercises shown are specifically chosen because they take into consideration the specific demands observed during running.
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Introduction (0:00)
Demands of Running (0:13)
Exercise Overview (2:05)
Plyometrics (2:30)
Explosive Resistance (3:26)
Strength Exercises (4:38)
Exercises for Sprinting (7:24)
Program Overview (8:14)
Benefits (9:12)
Summary (9:58)
References:
pubmed.ncbi.nlm.nih.gov/23917...
pubmed.ncbi.nlm.nih.gov/22573...
pubmed.ncbi.nlm.nih.gov/29249...
pubmed.ncbi.nlm.nih.gov/25103...
-----
Disclaimer: The information presented is not intended as medical advice or to be a substitute for medical counseling but intended for entertainment purposes only. If you are experiencing pain, please seek the appropriate healthcare professional.

Опубликовано:

25 июн 2024

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Комментарии : 197

@E3Rehab 2 года назад

Don't forget to check out the blog with references: e3rehab.com/blog/strength-training-for-runners/

@antonioespinoza7875 Год назад

Congrats, great video. Straigth to the point.

@user-ee1ww4gx7j 4 месяца назад

OK. Viva Europa: Magyarorszag: Budapest: Sport Budapest 2024.!!!!!!!......❤❤❤🎉🎉🎉😊😊😊

@noamseitz3521 Год назад

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

@alejadravc4585 4 месяца назад

🙃, this is so helpful thank you so much

@MaQuGo119 2 месяца назад

Thank you.

@lanana0 Год назад

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 11 месяцев назад

Really? Those jumps looks hard on the knee though

@InputSpark3 8 месяцев назад

How long was your running break?

@kevinokack5406 4 месяца назад

My knees are always sore as well after 3 long 6 mile plus runs every week I will try this thanks

@lanana0 4 месяца назад

@@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✌🏻

@lanana0 4 месяца назад

@@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👍🏻

@rosrebel 2 года назад

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 👍

@amblincork 2 года назад

Yes, such a relief and contrast from videos that seem to promise s lot in the headlines but don't deliver so much

@Nyelands 13 дней назад

That is two things not one.

@szaszmisi Год назад

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.

@alexm1841 Год назад

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!!

@goriotv2023 4 месяца назад

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.

@harrisonsmith5018 3 месяца назад

“Write that down! WRITE THAT DOWN!!”

@mattstegall 4 месяца назад

This is definitely one of the best strength/plyo running videos on RU-vid. Earned sub and I look forward to looking through the rest of your vids. Thank you!

@liljemark1 2 года назад

Outstanding content! Can't wait to get back into running and incorporating some of this to see if it improves my running.

@bieourself 9 месяцев назад

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.

@DavidDeeble Год назад

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!

@BeeSaucySkateboarding 2 года назад

Love the well detailed put together videos on relatable topics! Keep up the good work

@RahulBhagatclicker Год назад

One of the best video about strength training that I have ever watched !! Thank you so much !!

@beiimu 2 года назад

very useful , thank you very much!

@timcowley3032 2 года назад

Another excellent video. Great info and well put together. Many thanks 🙏

@alantay9409 2 года назад

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.

@E3Rehab 2 года назад

That's so great to hear, Alan! Thanks for sharing!

@jeremylwh Год назад

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

@benmundy8347 Год назад

Really appreciate you taking the time to do this. Dang, you’re strong!

@gateCodeKC 4 месяца назад

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!

@betchieharrison5526 11 дней назад

Thank you for this information ❤❤❤

@user-it1ig8fn1r 8 месяцев назад

Thank you for this comprehensive strength video. Right to the point each exercise!

@MrTrackman100 2 года назад

Very helpful. This should help me ready for the National Senior Games in May. All Gold!!

@ericchevalley 2 года назад

Awesome set! Thanks!

@AMRPhysiotherapy 2 года назад

Real nice video with some great exercises and pointers, nice one

@bryanv7135 3 месяца назад

Thanks so much for posting this content. Very helpful to have explanations.

@snakey973 Год назад

This is an excellent video for strength building and running- best one I've seen. You really covered all the bases

@leandroaraujopersonaltrain9811 Месяц назад

amazing! thanks for sharing!

@EdsonDawson17 8 месяцев назад

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.

@521182 10 месяцев назад

Absolutely phenomenal video. Subscribed.

@rossfripp4503 Год назад

Great, informative video with no BS. Keep up the good work.

@MrPvyasaswy Месяц назад

Thanks a lot ! Very helpful.

@sukhrajbahadursingh7592 Год назад

SIMPLE and Very Beautifully Explained.

@LuisRamirez-db5lc Год назад

Woww this is exactly what I was looking for. I really love this information, well explained and super organized. Thank you!!

@creatingcreations2875 3 месяца назад

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.

@nadthasiribergman8388 2 месяца назад

I am so grateful I found your video. Thank you so much 🙏

@philipkim9779 2 года назад

Thank you for this excellent content!

@user-tb8ro5ik7w 7 месяцев назад

This is awesome. I love the breakdown

@DevinP2223 10 месяцев назад

Excellent video, thank you.

@FitFighter15 2 года назад

Gold mine information, great work 👏👏👏

@keithisaacs6092 2 года назад

Brilliant video will include these exercises into my training.

@onkelsort5381 2 года назад

Great video man! Thx.

@garyknight8616 Год назад

Fascinating and helpful. Thank you

@apostolis_23 4 месяца назад

Excellent video!!

@amitsrivastava5743 Год назад

Excellent content!.. Thank you so much

@louise431 2 года назад

Brilliant video thank you.

@davidarthur3221 2 года назад

Very good content. Short and to the point. Very useful in helping my kids...

@JonatanMachado Год назад

Great explanation! Thank you! :)

@tarshas9263 2 года назад

Awesome video!!

@likahei2010 Год назад

One thing superb for this channel is speaker provides a few variants for each exercise so they fit people with different strength to follow.

@mtelectrical8068 8 месяцев назад

This is awesome many thanks 🙏🏻

@cosmonaut42 Год назад

Very informative, and good sources which you have stated.

@bulentergun7258 Год назад

Thank you so much for this awesome video

@opusmax8171 2 года назад

Thank u for this !

@nicokerkola Год назад

Definitely going to try these

@christianbiason1839 Год назад

Very informative Video for runners sir!! Thank you so much!!! 👍👍👍

@harishkarmaran Год назад

Fantastic explaination and detailed analysis,very helpful and shared with my clients...

@amblincork 2 года назад

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.

@ParthYadav-dy5gw Год назад

Loved it!

@yontobaa5039 Год назад

Crazy good video, thx so much😱❤️

@ANIKET-7566 8 месяцев назад

very helpful thank you so much bro😊

@haidyyousif2125 9 месяцев назад

❤ Big THANK YOU. I LEARN Alot from your Content

@nikitaw1982 Год назад

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.

@alekskul 2 года назад

Amaizing video!

@jeremylwh Год назад

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

@_darius Год назад

Pure gold!

@3853981 6 месяцев назад

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!

@khaledsaifullah4415 8 месяцев назад

Excellent instructive

@rosrebel 2 года назад

Excellent stuff

@ncxmiami 2 года назад

Excellent as usual👌🏻🍻

@justrione 5 месяцев назад

Thank you

@tytorrance96 Год назад

Great video! I am starting marathon strength training and this is perfect!

@chrissimpson6378 Год назад

Did these exercises help with you're marathon?

@sevadawai Год назад

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👍👍⚔

@yousefosman9051 2 года назад

Good video - cheers

@stevierunner 2 года назад

Great vid thanks. I would like to see strength exercises for running with little or no equipment.

@baeyuh 5 месяцев назад

thank you

@mahdibaqer7324 Год назад

Excellent content 👍

@Cnamonn 3 месяца назад

Thank you so much for this! May I ask if long runs are considered hard run sessions?

@HS99876 Год назад

Thank you, 👍🏻

@sarathmarang2380 7 месяцев назад

Ur work out very useful tnx sir

@bhaswankurra8266 9 месяцев назад

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!

@danvilbrown2866 4 месяца назад

Thank you Tony for the program. Will this program also assist an recreational trail runner.

@PB-ik6yn 2 года назад

Same with exercices for swim pleaaaaase, and bike 😍 nice video

@besharjamalalhousaini5370 Год назад

The most impressive and interesting thing is that this is all for free! Wow. Thank you sir :)

@tadejdanev5030 Год назад

excellent workout :)

@tanajipatil9300 Год назад

Thanks 👍

@moeketsitau9894 3 месяца назад

Hopefully this going to help me with my first ultra marathon❤

@julpukartadavi8968 Год назад

Very nice 👍 thanks sir 😊

@R.G.Fitness 11 месяцев назад

Legit information!!

@matthewzavala6491 Год назад

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?

@random_vid_tt Год назад

thanks!

@joshymathew4329 Год назад

Excellent

@Yuvasuryareddy2642 2 года назад

Thank u 💗

@nandhu6794 5 месяцев назад

Thanku sir❤️

@danwilliams7354 Год назад

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 8 месяцев назад

Did they work?

@danwilliams7354 8 месяцев назад

@@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.