Some years ago they made a video series with Marc Roig, the physical trainer. There are 8-9 videos. Search for “core excercises with Marc Roig” and “runnning excercises with “Marc Roig”
Me too! It looks like all the exercises can be done at home with very inexpensive equipment (elastic band, low weights, swiss ball). I've got several books about strength and conditioning but the newest ones are leaning towards heavy lifting to increase rate of force development (explosive power). Of course NN Running Team athletes make the difference here, but if these simple exercises could also help improve the average Joe like me, I'd be more than happy to pay good money for the program.
Here are four of Jake Smith's routines from his Strava for January-February 2022 while at camp [in Uganda it looks like]. He mentions that anyone can find the routine in his Strava. So I dug. Jan 16 Post first run at camp 18 exercises (2 sets of each one) drills in-between some exercises - 60 second plank - 30* calf raises both sides - 100 star jumps - 20 * squats - 20* leg raises - 30* back raises - 60 * single leg hops - 15* single leg glute bridges - 20* walking lunges - 20 * tricep dips - 50 * medicine ball twists (no weight) - 20* side to side hops/jumps - 15 sec high knees - 10* RDLs - 10* side plank dips - 10 * burpees - 15 sec mountain climbers - 60 secs wall sit Jan 23 Standard body weight exercises routine 5 min jog up and down to get body warm, followed by drills 18 exercises (2 sets of each one) with flutter kicks after each set - 2 min plank - 30* walking lunges (15 on each side) - 20* press ups - 30* calf raises both sides - 35* back raises - 120* star jumps - 30* tricep dips - 20 sec high knees - 20 sec heel flicks - 20* short sit ups - 60* medicine ball twists (no weight) - 15* hamstring lifts both sides - 12* RDLs (no weight) - 15* side plank dips both sides - 70 sec wall sit - 40* moving touch toes core drill - 70* single leg hops both sides - 10* glute drill with other leg on bench pushing upwards (Henny exercise) - 5 min slow jog Feb 6 18 exercises (2 sets of each one) after each 3 exercises jog back and forth 2 * on the path outside room - 15 * leg raises, 15 * 1,2,3,4 - 40* walking lunges (20 on each side) - 25* press ups - 40* calf raises both sides on step - 60 sec wall sit - 150* star jumps - 40* tricep dips - 20 sec lift knee (clap under knee) - 20 sec heel flicks - 50* short sit ups - 20 sec flick legs forward (running drill) Djibouti team showed me - 15* step ups both sides - 15* RDLs (no weight) - 30 * side plank dips both sides - 20 sec flutter kicks - 20* squats - 50 * moving touch toes core drill - 6 * hamstring fall (Katie holding ankles) - Short cool down jog Feb 13 Body weight exercises, core and drills (increasing reps and some different exercises) very warm 18 exercises (2 sets of each one) split into 6 groups after each group, jog back and forth 2 * on the path outside room plus longer drills Group 1: - 30 sec leg raises - 25* squats - 50* back raises Group 2: - 50* double calf raise on step - 1 min plank - 80* hops both sides Group 3: - 60* side to side crab crawls (30* both sides, focusing on form) - 50* tricep dips - 8* jump squats Group 4: - 30 sec lift knee (clap under knee) - 30 sec heel flicks - 60* short sit ups Group 5: - 30 sec flick legs forward (running drill) Djibouti team showed me - 30 sec 6 inch hold (core drill) - 18* RDLs (no weight) Group 6: - 40* side plank dips both sides - 18* Henny hamstring drill on bench - 70* moving touch toes core drill
Thank you NN Running Team for another outstanding video. Congratulations to you on an outstanding 2022. All the best and greetings from the United States of America 🇺🇸.
Thank you! After starting to do many feet exercises and abs i did feel much more stable, lighter, easier running. And less and less pain. Thank god i stopped just running and start do exercises to strengthen all muscles from abs down because i saw these type of videos. It would be great to show some basic exercises. We did have a peak into their training already :) thanks for sharing behind scenes.
very crucial, informative & encouraging video for all athletes to embrace in cross training for strengthening, but must of all - to prevent injuries. one word fellows: PLYOMETRICS Thanks NN Running Team 🤜🤛
Wow trabajo impecable, me encantaria conseguir algun video al respecto. Muchas gracias por mostrar tanto profesionalismo.Mi admiracion a todos los atletas. Saludos coordiales de una amateur que ama el running.
Probably the most misleading title ever given to a video in CZcams. Or was I really the only one who came here with an expectation to get a set of specific exercises?
Mereka di didik oleh alam, dan makanan sayur seperti sagu dan jagung,alam mereka panas,jarak antat rumah penduduk juga jauh,hari hari mau ke mana jalan kaki dan berlari puluhan kilomeyer, kendaraan pun tidak ada, berkat itu semua mental dan fisik mereka terbentuk dari geofrafis dan kondisi alam mereka dan status ekonomi lah yang menuntut mereka untuk kuat secara fisik dan mental mereka.
Well, I'm from Thailand. Can I ask for advice from the coach? Because I'm a fat runner and I want my calves or legs to lose weight. I suggest you a method from Thailand.
Those kinds of exercises you can often find in running magazines. Orthopedic doctors and physio therapists might have flyers with some of those exercises. There are exercise videos for runners on youtube, as well.
All about benefits of exercises but no description of them!!! Whats the point ??? For the average Joe, why not stick to basics: i) ABC drills ii) Basic bodyweight exercises - squats, lunges, step ups, crunches, pushups, jumping jacks planks and so on.
NN needs to Boycott ALL Marathon events until the Prize Money is Acceptable or Comparable to US and European Standards. If KIPCHOGE is an American named Smith or a European. The prize money for winning or breaking the world record will be MORE than what KIPCHOGE has received from Nike and the Berlin Marathon or London Marathon, or wherever. The African Runner is being exploited. They're just making the Marathon organizers rich.
It would be great if you could do a tutorial with the basic body weight exercises as well as the drills they are used to do on a weekly base.
Just bench bro
Some years ago they made a video series with Marc Roig, the physical trainer. There are 8-9 videos. Search for “core excercises with Marc Roig” and “runnning excercises with “Marc Roig”
czcams.com/video/JE8YyaYLudc/video.html
Lots of unilateral leg stuff, ankle stability work, hip flexion and hip extensor work
do you know what body weight exercise is? - RUNNING is the body weight exercise.
I'd pay good money to get a copy of their strength and conditioning programme! 👍👍
I know right
Me too! It looks like all the exercises can be done at home with very inexpensive equipment (elastic band, low weights, swiss ball). I've got several books about strength and conditioning but the newest ones are leaning towards heavy lifting to increase rate of force development (explosive power). Of course NN Running Team athletes make the difference here, but if these simple exercises could also help improve the average Joe like me, I'd be more than happy to pay good money for the program.
Here are four of Jake Smith's routines from his Strava for January-February 2022 while at camp [in Uganda it looks like]. He mentions that anyone can find the routine in his Strava. So I dug.
Jan 16
Post first run at camp
18 exercises (2 sets of each one) drills in-between some exercises
- 60 second plank
- 30* calf raises both sides
- 100 star jumps
- 20 * squats
- 20* leg raises
- 30* back raises
- 60 * single leg hops
- 15* single leg glute bridges
- 20* walking lunges
- 20 * tricep dips
- 50 * medicine ball twists (no weight)
- 20* side to side hops/jumps
- 15 sec high knees
- 10* RDLs
- 10* side plank dips
- 10 * burpees
- 15 sec mountain climbers
- 60 secs wall sit
Jan 23
Standard body weight exercises routine
5 min jog up and down to get body warm, followed by drills
18 exercises (2 sets of each one) with flutter kicks after each set
- 2 min plank
- 30* walking lunges (15 on each side)
- 20* press ups
- 30* calf raises both sides
- 35* back raises
- 120* star jumps
- 30* tricep dips
- 20 sec high knees
- 20 sec heel flicks
- 20* short sit ups
- 60* medicine ball twists (no weight)
- 15* hamstring lifts both sides
- 12* RDLs (no weight)
- 15* side plank dips both sides
- 70 sec wall sit
- 40* moving touch toes core drill
- 70* single leg hops both sides
- 10* glute drill with other leg on bench pushing upwards (Henny exercise)
- 5 min slow jog
Feb 6
18 exercises (2 sets of each one) after each 3 exercises jog back and forth 2 * on the path outside room
- 15 * leg raises, 15 * 1,2,3,4
- 40* walking lunges (20 on each side)
- 25* press ups
- 40* calf raises both sides on step
- 60 sec wall sit
- 150* star jumps
- 40* tricep dips
- 20 sec lift knee (clap under knee)
- 20 sec heel flicks
- 50* short sit ups
- 20 sec flick legs forward (running drill) Djibouti team showed me
- 15* step ups both sides
- 15* RDLs (no weight)
- 30 * side plank dips both sides
- 20 sec flutter kicks
- 20* squats
- 50 * moving touch toes core drill
- 6 * hamstring fall (Katie holding ankles)
- Short cool down jog
Feb 13
Body weight exercises, core and drills (increasing reps and some different exercises) very warm
18 exercises (2 sets of each one) split into 6 groups after each group, jog back and forth 2 * on the path outside room plus longer drills
Group 1:
- 30 sec leg raises
- 25* squats
- 50* back raises
Group 2:
- 50* double calf raise on step
- 1 min plank
- 80* hops both sides
Group 3:
- 60* side to side crab crawls (30* both sides, focusing on form)
- 50* tricep dips
- 8* jump squats
Group 4:
- 30 sec lift knee (clap under knee)
- 30 sec heel flicks
- 60* short sit ups
Group 5:
- 30 sec flick legs forward (running drill) Djibouti team showed me
- 30 sec 6 inch hold (core drill)
- 18* RDLs (no weight)
Group 6:
- 40* side plank dips both sides
- 18* Henny hamstring drill on bench
- 70* moving touch toes core drill
If you added up all the time wasted searching for shortcuts and trying to cheat the process, the hard work could have already been done by now.
@@ScienceOfUltra Thanks very much for that!
Thank you NN Running Team for another outstanding video. Congratulations to you on an outstanding 2022. All the best and greetings from the United States of America 🇺🇸.
Great insight into the core training regime. Thank you for sharing; and inspiring 👍
Thank you!
After starting to do many feet exercises and abs i did feel much more stable, lighter, easier running. And less and less pain. Thank god i stopped just running and start do exercises to strengthen all muscles from abs down because i saw these type of videos.
It would be great to show some basic exercises. We did have a peak into their training already :) thanks for sharing behind scenes.
I like the "surprise" and "spare" parts analogies. Very informative.
We need more awsome video like this👊🏿🔥, absolutely important
very crucial, informative & encouraging video for all athletes to embrace in cross training for strengthening, but must of all - to prevent injuries. one word fellows: PLYOMETRICS
Thanks NN Running Team 🤜🤛
Multiple mentions of the necessity of a strong core! I will listen!
Thanks once again for various type of Training uploads
excelente información, muchas gracias y bendiciones a todos los atletas!!
Great exercises for me hopefully it's made it me successful in the future
Thank you so much god bless you
NN Running Team
Much Love from Tanzania🇹🇿
You are simple amazing👍🏽👊🏼
Wow trabajo impecable, me encantaria conseguir algun video al respecto. Muchas gracias por mostrar tanto profesionalismo.Mi admiracion a todos los atletas. Saludos coordiales de una amateur que ama el running.
This is so inspiring
Love the videos!
Lot of respect from India 🙏🏻.
Support from Brunei 🔥
Excellent program..fundamental and inspirational...thank you
I love this video! :)
some of these guys are millionaires already but their simplicity is admirable.
Amazing 🔥 🔥 🔥
Amazing video !
👏🏽👏🏽👏🏽👌🏽🙅🏽♀️🏃🏽♀️it is seem a excelent programma.
A really good documentary! All the best Kiptoo🔥🔥🔥🎊🎊🎊
Great vid
good one, nice to see some insights
Love from India
I like this very hard exercise not a simple man do this ❤
From morocco 🇲🇦🌹
I love Kenya❤ my best runner Eluid kepisogo. Good runner in the world. I am indian❤
super Exercise sir 👌👌👌👌
Science rules 🎉🎉🎉🎉🎉🎉🎉❤
Yes show 🇲🇼👏👏👏👏
Nice one
Muito bacana!
If you stack up and do it three days a week, you can do it
where do i find a full tutorial of these excercises they seem great and such a nice kind group
Awesome
Next video on straching please
I hope one day i can fly to kenya ad spend a month therr in keptagat 😢😢
🔥🔥🏃
Thanks very much .. wanna join you guys
❤❤❤
I wish I could go to a running camp and just train the right way for a few months.
I am not runner , my pace is 6.5 min/km , I runs 5 to 6 km daily, Am I doing good?
Probably the most misleading title ever given to a video in CZcams. Or was I really the only one who came here with an expectation to get a set of specific exercises?
❤
Mereka di didik oleh alam, dan makanan sayur seperti sagu dan jagung,alam mereka panas,jarak antat rumah penduduk juga jauh,hari hari mau ke mana jalan kaki dan berlari puluhan kilomeyer, kendaraan pun tidak ada, berkat itu semua mental dan fisik mereka terbentuk dari geofrafis dan kondisi alam mereka dan status ekonomi lah yang menuntut mereka untuk kuat secara fisik dan mental mereka.
🙌👏
How about beginner training for cross country runners? Just write in the comment
Can you share the specific training program details so others can use it :)
It will not help you
We want a program for beginners and important tips
🏃🏿♀️🏃🏾♂️🚀
"if you get them by surprise then they react by cramping up" !!
🤗☘️🤗
Well, I'm from Thailand. Can I ask for advice from the coach? Because I'm a fat runner and I want my calves or legs to lose weight. I suggest you a method from Thailand.
❤️🙏🇹🇭
I would like to copy of this exercise... Even just a glimpse
Hello sir ,i am from INDIA ,sir, can i join your group for trainig
Can anyone tell me the list of exercise ? Please
Just do search for core exercises there is a lot on the internet
Those kinds of exercises you can often find in running magazines. Orthopedic doctors and physio therapists might have flyers with some of those exercises. There are exercise videos for runners on youtube, as well.
cool
Indian like kroa
How do I sign up for this program? I will travel to Kanye if I have to.
Am an athlete I want to train with you guys can I come
do a video about all kipchoge's training partners getting busted for doping!
All about benefits of exercises but no description of them!!!
Whats the point ???
For the average Joe, why not stick to basics:
i) ABC drills
ii) Basic bodyweight exercises - squats, lunges, step ups, crunches, pushups, jumping jacks planks and so on.
한글 자막이 필요하다.ㅡㅡ
Its time to learn English
NN needs to Boycott ALL Marathon events until the Prize Money is Acceptable or Comparable to US and European Standards.
If KIPCHOGE is an American named Smith or a European. The prize money for winning or breaking the world record will be MORE than what KIPCHOGE has received from Nike and the Berlin Marathon or London Marathon, or wherever.
The African Runner is being exploited. They're just making the Marathon organizers rich.
Hiii
😅
Their coming for cycling now ya - there isn’t a difference btw running and cycling besides movements let’s go 1Africa -
Notice they are not exactly sharing their routines in any specific way lol this is more like an NN promo video.
Support me teachers plz
Here we go again Europeans referring to African men and women as boys and girls 🤔
Victim
the members of this team are very honorable, kind, and professional. Great role models. 🤍
❤