Injury Prevention: 20 Min Strengthening Routine for Runners 

It really is a burner this one and yet again its one of those ones that we should be doing more as runners but neglect this type of work! Not you though Tracy, well done!!! thank you for leaving a comment as always 🙏

Thank you yes will certainly try and do this one regularly as well !

@@tracyirwin8681 🙂

Fantastic! Thank you so much Joann 🙏😊

Happy to help Mary. Thank you so much as always 🙏😊

Glad you liked this strength session with me Angela, thanks for commenting 🙏 go easy on yourself mentally and physically as you get back into running. Maybe check out my latest vlog video 😊

You're so welcome! Thank you too for commenting 👍🏻😊

You're so welcome Sarah, I’m glad you enjoy my videos 😊 thanks for commenting 🙏

So great to see you in the comments as always Grace 🙌🏻😊

Thank you, glad you enjoyed this session with me 😊🙌🏻

Glad this is what you needed Samson, appreciate you commenting again!!

That’s great to hear 😊 so glad I could help you have a good strength session and you appreciate my explanations, thanks for following along with me and commenting 🙏🙌🏻

Thank you too, I appreciate you taking time to comment 🙏😊

Glad you liked it Anne. Thank you so much for your comment. 😊

My pleasure to keep you sane Ali, it’s getting into that season where it becomes a bit hectic doesn’t it!! Glad you loved this one, thank you for leaving a comment as you always do 🙏 have a great weekend 😊

Any time Simon 👍😀

Perfect! So glad I could help you as always Virginia 😊 thanks for commenting to let me know you was here with me 🙌🏻

You're so welcome as always Karsen. Great to see you in the comments 😊 I’m glad you enjoyed this prehab session 👍🏻 I appreciate you commenting, thanks 🙌🏻

Thank you for following along with me and leaving a comment Chloe! Theres lots more of these to come and will be launching a membership streaming service with lots more on there too 👍 Thank you for being part of my RU-vid community 😀

Well done for doing this strength session Joann 🙌🏻 this is the type of session that prevents injuries by strengthening your body 👍🏻😊

You're so welcome Laurelee, so glad I can help you warmup properly too! Thanks for leaving a comment 🙏

You are so welcome Eileen, that’s an annoying injury to have!! Yes definitely strengthening those hammys will massively help! Lots more to come like this! Thanks for leaving a comment as always 🙏

Really glad you can see the benefits of doing this type of session Valentina. thanks for leaving a comment again 🙏

Thank you so much. That’s so kind of you to say 😊

My pleasure! Well done for doing this strength work Wendy, it really does pay off doesn’t it 🙌🏻😊

Absolutely, focus on form over everything and then can increase range as you get better at the movement as a whole. Glad I could help you as always Paul 👍🏻😊

Thanks mate 👍

Glad I could help Chantelle, thank you for following along and leaving a comment!

Thank you so much Wendy. I really appreciate that 🙏😊

You're so welcome! Well done for doing this strength session and fitting it in, especially with a toddler!! Thank you for following along with me and commenting 🙏😊

Any time, glad to help you stretch 👍. thank you for commenting 🙏

That’s so great to hear, I’m glad I could help you have a good session😊 thanks for commenting to let me know🙏

I appreciate that comment thank you and thanks for leaving a comment again 🙏

Glad you enjoyed this one 😊 well done for putting in the strength work 👍🏻 thanks for commenting as always 🙌🏻

Oh wow, thanks Bel. So glad this is one of your faves 😊 you do lots of strength work, well done 🙌🏻 glad you enjoyed the stability training and like you say, it’s a great start to your week 👍🏻

No problem mate 👍you’re on fire with your consistency, well done 🙌🏻🙌🏻😊

Thank you so much Shaun, I appreciate you taking time to comment to let me know you and your daughter enjoy my videos. That’s so cool. I have two girls and hope the run with me too when they are older🙏😊

Great to see you in the comments as always Simon 👍🏻😊

It's a burner this one isn't it Chantel!! Good work as always, doing the hard work to make your body more resilient 🙌👍

You're so welcome! I appreciate you following along with me and leaving a comment Andrew, thank you too! Glad this is your go-to strength routine 😀

Thank you too Isheya, I’m glad you enjoyed this strength session. Well done for doing the strength work 😊 thanks for commenting as always🙏

You're so welcome! Thank you too, I appreciate you taking time to comment 🙏 glad this helped your calves and ankles 😊

Oh that’s amazing 😊👍🏻 so glad I could help you PB in your half, well done 🙌🏻 put in the work and you get the rewards 🙏

No problem Sam, thank you too 👍🏻😊

Hey Nicola, it’s great to see you again in the comments, thank you! Glad you enjoyed this session, it is definitely one to keep doing to gain strength and make our body more resilient. Happy to be some ‘Up North’ to your day again 😊

Thank you Elaina, I appreciate that 👍🏻😊

Thank you too, glad you enjoyed this strength session with me 😊🙌🏻

You're so welcome! 😊 happy I could help you strengthen your body, well done! thank you too for commenting 🙌🏻

Hi Joel! You're so welcome, cheers to you too for following along with me and commenting🙏😊

Amazing, I’m glad you enjoyed this stretch with me and subscribed 😊 thank you for commenting and subbing 🙏 you will help your calves strengthen with this for sure, well done!

@@RunBetterwithAsh thank you again. And please don’t apologize for talking during the workout. I like how you explain what I’m doing and why. Excellent work. ☺️

You're so welcome! I appreciate your comments as always, thank you so much 🙏😊

Oh wow! 🙌🏻

Great work Jaime, it is a challenging routine this. As always, its the challenges that help us grow stronger so well done for doing this session and thanks as always for commenting 🙏

You're so welcome Andrew, glad you enjoyed this workout! Thank you for following along and leaving a comment!

Hey Nelly! Hope you are doing well in Beijing! Thank you for doing this challenging workout with me and leaving a comment as you always do 🙏

Glad you liked this stretch with me Kean, thanks for commenting 🙏😊

You're so welcome Elena, I’m glad I could help you have a good strength session😊 thanks for commenting to let me know🙏

Glad you like them Trish 😊

Happy to help Gloria, glad it was helpful for you. Definitely this will improve your running and balance 😀

A big thank you to you too for stretching with me and posting a comment! 🙏👍

Thank you for following along with me and commenting 🙏😊

So good to see you following along with me as always. Thanks for commenting 😊these are under ‘strength sessions’ playlist 🙌🏻

Brilliant, that’s great to hear Sam. Glad this was just what you was looking for. Have you seen this IT band stretch video I’ve done, this may help… Post Run IT Band Stretch ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-ZnbZQxQUvWk.html

Amazing, thanks Dylan! That’s so good to hear you thought this was a great workout 🙏😊❤️

Morning Tracy! Well done for coming back and putting in the hard work, its so valuable! Hope the half-marathon training is going well. Have a good day!

Thanks Ash unfortunately my training has had a bit of a setback due to family circumstances ..hopefully get back to building up the distances again soon !

@@tracyirwin8681 sorry to hear that Tracy, its good you have taken the pressure of your running.

You are so welcome Samantha, so glad I can help you. Thanks for being part of my RU-vid community 🙏 regarding your questions: 1 = If you have time to do both that is amazing, if not I do ease into it. If you only had time for one or the other I would say warmup for these ones. 2 = I only go round once and keep it under 20 minutes so its as easy and accessible for everyone as possible so it fits with everyones life schedule easier. I do plan to do some longer ones on RU-vid and have a membership site in the pipeline with longer detailed pre, post run, yoga for runners and strength videos planned. Hope this helps 😀

Thank you so much for your kind words Janaky ❤ Thank you for leaving a comment 🙏

Ive shared your page with a couple of people who run.I cant beleive you hav'nt yet got the recognition you deserve.❤

@@janakymahesh3441 thank you so much for your kind words and sharing my videos, that brings in new runners to my channel so I greatly appreciate you doing that 🙂

Good question, answer isn’t a straight one. it could be form yes, but then again it could also be that you have weakness in that area that’s why they are burning more. If you have a mirror that helps to see your form. Also there is a difference between burning because your working the muscles properly and burning because you’re overworking them, see if you can feel the thighs and bum muscles activating and then will give an indication 👍🏻

Glad you enjoyed this workout Tiki, lots of plans to develop the channel in 2024 so hopefully longer workouts to come if people want them 😊 thanks for commenting!

No problem Deborah, so glad I could help you have a good strength session, well done for doing that work 😊 with regards to your feet, have you checked how tightly you lace up your running shoes? You could effectively be strangling your foot if they are too tight and causing pain. You should be able to get your finger just down the midfoot where the laces are to the bottom of the laces. If they are so tight you can’t get your finger in try loosening them. Also make sure you are at least a half size up than your normal shoe size 👍🏻 I have longer videos coming up on my upcoming membership platform. The longer ones aren’t always that popular which is odd so I have put them into different series and mini-courses on my own streaming site that launches in March. I appreciate you commenting, thank you 🙏

@@RunBetterwithAsh Could be the shoe size. I'm a size 5 and running with size 4.5. I went lower as I do a lot of steep hills and found my big toes was getting a hammering when going fast downhills, splitting both big toe nails down the middle. I thought I'd try a smaller size thinking it would hold the big toe still, but perhaps its doing more harm than good. I used to run in size 6. I'll pull my old shoes out and try them for a couple of weeks, see if the issue goes. Very much looking forward to your streaming site. 🙂 Cheers

Nice work Ron, well done for doing this session!! Yes thats a good idea to do it as part of your gym routine for sure 👍 thank you for keeping me updated with your comments 🙏

Yes, absolutely. I’m trying to find the right balance on the strength sessions as I know lots of runners don’t do strength work so I don’t want to brutalise them and then they never return to strength training again 😂

Very interesting awareness to be able to feel it. Try tapping the bum muscles and squeeze against the tap if that makes sense. You need to retrain your nervous system to switch on your glutes when you need them. It’s common and sometimes referred to as ‘sleepy glutes’. Tapping helps train the brain to squeeze the area you tap.

It’s tricky to say because of the severity of the strain. I would seek local healthcare professional advice as they can look at it and let you know if these exercises are safe for you or not.

@@RunBetterwithAsh yea that makes sense. I have been looked at but not given anything specific to gently strengthen that area. Looking for some balanced workouts and I love yours. Thank you

This burner will strengthen your running for sure Micheal, well done! Thanks for leaving a comment again 🙏

Was this a burner Colin?

Yep. Definitely felt it this morning after last nights session but did a 10km trail run this afternoon and felt really strong. I can see this one being a regular, though I need to improve my balance to get the best from it.

@@ColinCadden trail running is my thing Colin, its so good isn't it! If you can improve your balance you will definitely make gains in your running, I've had clients make big PBs based on improving their balance and single leg strength.

Amazing again Simon, you are on fire! Thank you too!

Thanks to you too Sagar, I'm glad you felt the benefits of this session 😀👍

You're so welcome as always! I appreciate your comments, thank you so much 🙏😊