The Only 5 Exercises You NEED for Stronger Running

Summary

This video script outlines five essential exercises for runners aiming to enhance strength and prevent injuries. It introduces the runner's arabesque for balance and hamstring strength, side planks for lateral stability, split squats for hip mobility, single-leg bridges for glute activation, and quick ankle hops for calf power. Each exercise is detailed with its benefits and proper execution, recommending specific sets and reps for a comprehensive weekly training plan.

Takeaways

• 🏃‍♂️ Focus on five key exercises each week to improve running strength and prevent injuries.
• 🧘 Runner's arabesque enhances balance, core control, and hamstring strength.
• 🤸‍♀️ Side plank variations are better for runners than standard forearm planks due to their asymmetrical load mimicry.
• 🔄 Split squats are crucial for hip mobility and improving hip flexor length.
• 🍑 Single leg bridge isolates glutes, building strength into hip extension and challenging the core.
• 🏋️‍♀️ Aim for specific rep and set goals for each exercise to maintain consistency and track progress.
• 🏃‍♀️ Quick ankle hops or light plyometric work improves ankle stiffness and spring for efficient running.
• 🚫 Avoid exercises on tired legs to prevent injuries, especially for calf and Achilles work.
• 👉 Tailor the intensity and duration of exercises according to individual fitness levels and goals.
• 📈 Incorporate these exercises into a weekly training plan for well-rounded runner development.

Q & A

What is the main purpose of the exercises mentioned in the video?

The main purpose of the exercises mentioned in the video is to improve overall running strength, balance, core control, and to prevent injuries.

What is the runner's arabesque and how does it benefit runners?

The runner's arabesque is an exercise where you stand on one leg with the knee flexed, squeeze your buttocks, and reach forward with your arms while maintaining balance. It benefits runners by testing and improving balance, core control, and hamstring strength.

Why are side planks recommended for runners?

Side planks are recommended for runners because they help strengthen the oblique abdominals, gluteus medius, and lower back muscles, which are essential for managing the asymmetrical load and lateral forces experienced during running.

How does the standard forearm plank differ from a side plank in terms of running benefits?

The standard forearm plank trains the body symmetrically, which doesn't accurately represent the asymmetrical nature of running. Side planks, on the other hand, provide better lateral stability and mimic the single-leg stance of running more effectively.

What is the significance of split squats for runners?

Split squats are significant for runners as they improve hip mobility, particularly for the hip flexors, which is crucial for maintaining an efficient running technique and preventing injuries.

How does the single leg bridge help with glute activation and hip extension?

The single leg bridge isolates the glutes and builds strength into hip extension. It challenges the core more than a traditional bridge due to its asymmetrical nature, leading to better glute activation and improved hip extension strength.

What are the benefits of quick and light ankle hops for runners?

Quick and light ankle hops help develop the stiffness and spring in the ankles needed for an efficient running technique. They also contribute to strengthening the calves and improving overall running performance.

How often should one perform these exercises according to the video?

According to the video, these exercises should be performed three times per week, with specific reps and sets for each exercise.

What is the recommendation for the runner's arabesque in terms of reps and frequency?

The recommendation for the runner's arabesque is to aim for three sets of 15 reps on each leg, three times per week.

What precautions should be taken when performing ankle hops?

When performing ankle hops, one should minimize contact time with the ground and avoid doing them on tired legs. Additionally, if there are any recent or ongoing calf or Achilles injuries, it is advised to consult a physiotherapist before attempting this exercise.

How does the video address the issue of IT Band Syndrome and lower back pain in runners?

The video addresses these issues by emphasizing the importance of strengthening muscles like the oblique abdominals and gluteus medius through exercises like side planks, which can help improve lateral stability and prevent problems like IT Band Syndrome and lower back pain.

Outlines

00:00

🍑 Single Leg Bridge for Glute Activation

This paragraph focuses on the single leg bridge exercise as an effective way to isolate and strengthen the glutes, which is crucial for hip extension. It contrasts this exercise with a traditional bridge, emphasizing the benefits of the asymmetrical approach for runners. The description provides a step-by-step guide on how to perform the single leg bridge, including the proper foot placement and the importance of engaging the glutes rather than the hamstrings. The exercise aims to improve the runner's ability to push off the ground efficiently and is recommended to be done three sets of 15 reps on each leg, three times per week.

05:01

🦵 Calf Strengthening through Ankle Hops

The final paragraph of the script introduces ankle hops as a simple yet powerful exercise for developing calf strength and enhancing running technique. It explains the importance of minimizing ground contact time to build the necessary stiffness and spring in the ankles. The paragraph also advises on the appropriate frequency and duration for this exercise, recommending five sets of 20 seconds three to five times per week. It cautions against performing this plyometric exercise on tired legs and suggests consulting a physiotherapist for those with calf or Achilles injuries. The paragraph concludes by encouraging viewers to explore more running exercises and learn from elite runners like Eliud Kipchoge.

Keywords

💡Running exercises

Running exercises refer to physical activities specifically designed to improve a runner's performance, endurance, and strength. In the context of the video, these exercises are crucial for enhancing running efficiency and preventing injuries. The script mentions various exercises like the runner's arabesque, side plank, split squats, glute bridge, and ankle hops, all aimed at targeting different muscle groups and aspects of running mechanics.

💡Injury prevention

Injury prevention involves采取措施 to reduce the risk of physical harm during activities like running. The video emphasizes the importance of specific exercises in avoiding common running-related injuries by strengthening muscles and improving stability and balance. This concept is central to the video's message, as it aims to make runners stronger and healthier through targeted training.

💡Runner's arabesque

The runner's arabesque is a balance and strength exercise that targets the hamstrings, core, and balance. It involves standing on one leg with the other extended behind, maintaining a straight back and engaging the core while reaching forward. This exercise is featured in the video as a way to enhance a runner's balance, core control, and hamstring strength, which are essential for stable and efficient running.

💡Side plank

The side plank is a core strengthening exercise that focuses on the obliques, glute medius, and lower back muscles. It is particularly beneficial for runners because it mimics the asymmetrical load experienced during running, where only one leg bears weight at a time. By performing side planks, runners can improve their lateral stability and reduce the risk of issues like IT Band Syndrome and lower back pain.

💡Split squats

Split squats are a lower body exercise that targets the hip flexors and improves hip mobility. In the context of the video, split squats are emphasized for their role in enhancing the essential hip flexor lengthening during the downward phase of the leg movement, which is crucial for runners' stride efficiency. The exercise involves one foot forward and the other back, lowering the body while keeping the core engaged and focusing on driving the front foot into the ground.

💡Glute activation

Glute activation refers to the process of engaging and strengthening the gluteal muscles, which are responsible for hip extension and contribute significantly to a runner's power and stability. The video introduces a single-leg bridge as an effective glute activation exercise, emphasizing the importance of using the glutes rather than the hamstrings during the bridging movement.

💡Calf exercises

Calf exercises are designed to strengthen the muscles in the lower leg, which are vital for running as they provide power and control during the push-off phase. The video mentions quick and light ankle hops as a simple but effective calf exercise that develops the necessary stiffness and spring in the ankles for an efficient running technique.

💡Hamstring conditioning

Hamstring conditioning involves exercises that target and strengthen the hamstring muscles, which are crucial for maintaining balance and controlling the forward movement of the torso during running. The video emphasizes the importance of hamstring conditioning in preventing injuries and improving running performance, with the runner's arabesque being a specific exercise that promotes this.

💡Core control

Core control refers to the ability to stabilize and engage the muscles of the abdomen, lower back, and pelvis. This is essential for runners as a strong core helps maintain proper posture, balance, and overall running efficiency. The video highlights exercises like the runner's arabesque and side plank that specifically aim to improve core control to enhance running performance and reduce the risk of injuries.

💡Lateral stability

Lateral stability is the ability to maintain balance and control when forces are applied to the body from the side. For runners, this is important as it helps in managing the side-to-side movements during running. The video discusses the side plank as an exercise that strengthens the muscles responsible for lateral stability, such as the oblique abdominals and glute medius, which in turn can prevent issues like a hip drop and associated injuries.

💡Hip mobility

Hip mobility refers to the range of motion and flexibility in the hip joint, which is critical for runners to maintain an efficient stride. The video emphasizes exercises like split squats that enhance hip mobility, particularly by lengthening the hip flexors during the downward phase of the exercise, which is essential for improving stride and overall running mechanics.

Highlights

The video presents five key exercises for runners to improve strength and prevent injury.

Runner's arabesque enhances balance, core control, and hamstring strength.

Side plank is more effective for runners than a standard forearm plank due to its asymmetrical load, which mimics running.

Split squats are crucial for improving hip mobility and hip flexor lengthening.

Glute activation through single leg bridges strengthens hip extension and challenges the core.

Quick and light ankle hops develop ankle stiffness and spring for efficient running technique.

Aim for three sets of 15 reps of runner's arabesque on each leg, three times per week.

Side planks should be held for three 30-second intervals on each side, three times per week.

Perform three sets of 15 reps of split squats on each leg three times per week.

Single leg bridges should be done for three sets of 15 reps on each leg, three times per week.

Ankle hops should be done for five sets of 20 seconds three to five times per week, avoiding tired legs.

The runner's arabesque tests balance and control while working the hamstrings.

The importance of controlling side-to-side forces when running to prevent issues like IT Band Syndrome and lower back pain.

Proper form in side planks includes stacking shoulders and hips to prevent body roll.

Split squats should be performed with focus on driving the front foot into the ground for better hip flexor mobility.

In single leg bridges, the heel should drive into the floor while lifting the hips high to engage glutes.

Transcripts

There are so many different running exercises and drills

that you could choose from to add to your weekly training plan.

Sometimes it's hard to know which to focus on to become

a stronger runner and keep you running injury free.

In this video, I'm going to cut through the confusion and give you five exercises,

which will hit all the important areas for us runners.

If you only did these exercises each week, you'd be a better runner for it.

To start out, we've got what I like to call a runner's arabesque.

This looks pretty straightforward, but believe me, it can be very challenging

as it will test your balance, core control function and hamstring strength.

This exercise takes so many boxes for runners

so you show from side on the stand on one leg,

starting flexed on this side,

squeezing my butt on the standing leg.

From here can reach back.

With this, like, keep my back straight

as I reach forward with the arms

looking to comes parallel here when come back up.

Squeeze my butt.

Draw the knee through

slow and controlled.

As I'm on my way down, I feel a standing leg

lengthening through my hamstrings, feel like a good hamstring stretch

as those muscles really work

to essentially control the forward movement of the torso.

The way to the torso going forward is about great hamstring conditioning.

Now it's important with this that slow

and controlled is the order of the day.

So don't rush it.

Focus on the balance of the movement and the control of the movement

and you feel how you're having to work hard around the hips

through those glutes to control the single leg stance.

Aim for three sets of 15 reps of the runner's arabesque on each leg

three times per week.

Our next exercise is a side plank.

You're probably familiar with a side plank already, but do you know

why it's so much better for us runners than a standard forearm plank?

The nature of how we all run

means the wear only of a weight bearing on one leg at a time.

This puts an asymmetrical load through your body with every stride.

Running might look like a simple back and forth movement,

but there are lots of lateral forces that your body needs to deal

with and control to keep your body moving forwards efficiently.

If we're not good at controlling these Side-to-side forces,

we begin to see things like a hip drop in your running technique,

which can contribute to issues like IT Band Syndrome and lower back pain,

strengthening muscles like your oblique abdominals, glute medius

and coach rather some more.

I mean, your lower back will help improve lateral stability as we run side planks.

A great way of achieving this.

The problem with a standard forearm plank

is that it trains your body symmetrically,

which isn't really representative of how the body works when you run.

Some key tips for side plank are to keep your elbow beneath

your shoulder to keep your shoulders stacked one on top of the other.

And the same goes for your hips.

This will help prevent you

from rolling your body forwards or backwards in the plank position.

Make sure you keep your core tight and your glutes engaged,

pressing your hips forwards.

The goal here should be to maintain a straight line from head to toe.

Aim for three 30 second holds on each side three times per week.

The next exercise on our list is a split squats.

This will come as no surprise to regular viewers of the channel.

You know, I love a split squats and it's for good reason.

When it comes to improving hip mobility, particularly in runner's

hip flexors, the essential nature of the hip flexor lengthening on the downward

phase of the real leg really helps to improve hip flexor mobility.

Given time in practice, you will see that James has his left foot forwards

and his right foot back in terms of how big a split we want.

It does come down to comfort to a point that you will see

when we take James through the exercise, when he gets to the bottom position.

He's right.

Hip is in a nice extended position.

As always, James.

He's going to get that core engage and I'm going to ask him to tip his trunk

forwards ever so slightly.

And then from here he's going to allow both of his knees to bend

as he slowly lowers himself to the ground before pushing back up,

thinking about really trying to drive that left foot into the ground.

Notice at the bottom position, James is on the toe of his right foot

and he's maintaining his left heel in contact with the ground all the time.

Now, whilst we said this primarily works, the thigh muscles

James's chances are feeling this to a point in his left cheek

because that will contribute to you pushing yourself back up.

Aim for three sets of 15 reps on each leg three times per week.

Next up, we've got a little more focused glute activation work.

There are a bunch of different glute bridge variations you could use,

but this single leg bridge does a great job of isolating your glutes.

Building strength into hip extension.

And of course, because it's an asymmetrical exercise, again,

it challenges your core more than a traditional bridge

lying on your back with your feet flat on the ground,

pull your heels in towards your butt.

This is important as we encourage you to use your glutes

rather than your hamstrings as we go into the bridging movement.

Pull one knee towards your chest, but only so far

that your thigh points up towards the sky before you lift your hips off the ground.

Drive your heel into the floor and feel those muscles engage.

From there,

keep on pushing through the foot

and lift your hips as high as comfortably possible,

stopping before you feel your lower back begin to take over.

Lower. Gently. And that's one rep.

Aim for three sets of 15 reps on each leg three times per week.

Finally, we've got a simple but really powerful exercise for your calves.

You don't need to be able to use a skipping rope for this as I know

that's often a bit of a coordination challenge for some of us.

So quick and light ankle hops will be just as effective.

But go with whichever version you do is minimize

contact time with the ground between each jump.

This will help you develop the stiffness and spring around your ankles

that we need for an efficient running technique.

Less is more when it comes to this kind of low level plyometric work.

And of course, if you have any recent or ongoing calf or Achilles

injuries, be sure to ask your physio whether you're ready for these.

But for healthy runners,

this is a great way of developing strength and spring in your ankles.

Aim for five sets of 20 seconds three

to five times per week, but never on tired legs.

If you want to see more running exercises, click the video on screen right now

to see what Eliud Kipchoge

arguably the best distance runner of all time, does to stay strong.