12 Minute Strength Workout for Runners (INJURY PREVENTION)
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- čas přidán 18. 07. 2020
- Strength training for runners. You can follow along at home with this running strength workout to prevent running injuries and build specific strength for running. Running injury prevention exercises like these are essential for runners of all levels, whether you're a beginner and training for your first 5k race, or you're in the middle of marathon training. This kind of bodyweight workout will help you run strong and avoid running injuries.
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TWITTER: / kineticrev
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ABOUT ME: I'm James Dunne, a runner, sports rehabilitation therapist (similar to physical therapist) and coach based in the UK (Norwich and London).
Since 2007 I've been working with athletes focusing specifically on helping distance runners and triathletes overcome injury and improve performance through developing their individual running technique.
Running biomechanics and physical therapy are real passions of mine. I love to help runners run strong and stay injury free.
WEBSITE: www.kinetic-revolution.com
#Running #JamesDunne #PhysicalTherapy - Sport
*WATCH NEXT - The Only 3 Exercises YOU NEED to Run Stronger & Prevent Running Injuries:* czcams.com/video/wH1qSqXAm_Y/video.html
4 Exercises
3 Rounds
1 Minute Each
(30 sec. Left / Right)
*Splits Squats*
0:26
0:26
*Side Plank*
1:29
1:29
*Single Leg Toe Touch*
2:27
2:27
*Single Leg Bridge*
3:27
3:27
Back to start
4:27
You just did my first ever strength workout and I've been running 8 years. Embarrassing but true. Really liked this one, how you modelled the whole lot. I found that very helpful. Liked how at the end you explained the importance of the cardio part of it. Thanks
Thank you so much James, your channel is wonderful. Keep up the great work!
Hi, I usually do a 10 minute Pilates session before I run, it makes so much difference.
Great video, keep up the great work !
This is fantastic! I really appreciate doing this with you and the time-clock in 12 minutes. I would enjoy doing a 15-20 minute cool down workup in real time with you too! Great video!
Oh I can’t wait to try this workout after a few of my runs this week! I like the short and effective strength workouts!
This follow-along has become one of my staples, thanks! First time I've tried the single leg toe touch I realised just how bad my ankle, glute and hip strength and balance has become over the years of inactivity. Nice thing is if you do this every week you see the progress. Should've filmed my first attempts :-) thank you!
ive been watching your videos for a while now and they have helped me a lot...nice job!!
These look fab thanks for the video. I'll definitely be trying 🏃♀️
Great post-run strength workout, thanks James 💪
Just started doing these as I never make time for strength training. Hoping it helps me improve. Thank you 👍🏻
Looking to help my cross country and long distance track runners improve. I’m just beginning my coaching experience. It’s great having my daughter on the team. Thank you for this straight forward tutorial.
Great video, exercises and commentary - thanks heaps James
Great video, some of the exercises I enjoyed from the 30 day challenge and I've been wondering what to do next!
Great work out. Not too hard but enough to make me feel that I’ve done something. Thank you
Great workout!
Have to improve on my balance for single toe touches
helpful exercise, thanks!
Yes! I did the work out with you. Yes! I hit the like button. Yes! I like this strengthening workout a lot. Yes! I'll do this after my runs a few times a week to become a stronger and maybe even faster runner! Okay, a year in and this remains my go to work out after a run. It remains a good work out! Phew!
This felt great! I love your content, older and new, because it's so easy to get into it as a total beginner.
this was fantastic, thank you!
finally I have a good strength work out for runner , excellent❤❤❤❤
Great job James 👏👌 👍
First of all want to say thanks for this.
Recently been doing my run journey and wanted to find a video that was ideal and this ticked all the boxes.
Walked to to gym and started this workout and found the toe touch the hardest 😅.
1. Single Leg Split Squats (00:30 each leg)
2. Side Planks (00:30 each side)
3. Single Leg Toe-Touch/RDL's (00:30 each leg)
4. Single Leg Bridges (00:30 each leg)
Complete all four exercises for one round. 04:00/round.
Repeat for a total three rounds. No rest in between unless you want too. 12:00 for total workout.
Thanks James for this easy to follow and strategic workout.
Is it okay if we do this workout after a run? Or do we have to do this before the run?
@@ariesuhud2817 it's for after a run, so go ahead
Hey, Can we do these exercise everyday after running (around 2-3 miles)?
Great video once again James
Thanks this really useful, just found it. Balance on toe touches difficult but it will come with practice.
Great video! As a road marathoner for the past 5 years, I'm always looking for new tips on motivation, getting stronger and preventing dreaded injuries. This post is very inspirational. As a fellow CZcamsr, I love sharing my experiences and knowledge as well. I just posted an interview with Physiotherapist, Brodie Sharpe all about pain and injury. I know how much goes into these videos! Keep posting - I just subscribed!
I really enjoyed and found it the perfect compliment to my morning yoga
Great workout thanks
Im a very slow runner and Id love to get more bang for my buck like you said and wow these exercises are great. Ty!
I never realized I needed to to do strength exercises to prevent injuries and improve on my runs until I started watching your videos a few months ago. I suffered from runner's knee for a few weeks after I returned to running this February (previous injury) and I was only running 2-3 miles with a 8:30-8:40 pace!......4 months later I am running 6 miles/7:30-7:50 pace and have been injury free for the past few month. Thank you James! Cheers from California!
Hey, Can we do these exercise everyday after running (around 2-3 miles)?
Thx James.
Loved it James. Would be good to have more follow along videos on your other channel 👍
XCELLENT, Dune .. After countless injuries, I did strengthening for running, including these exercises presented in the video and my performance improved significantly, and even made it possible to do interval training. Thank you very much for sharing your knowledge.
Hey, Can we do these exercise everyday after running (around 2-3 miles)?
Very good exercises indeed
Fantastic. Thanks
Love to strength train to help my running. Do you have any suggestions on how to incorporate a lifting regimen into a running plan? I enjoy lifting weights too but sometimes find it hard to do both effectively, I find one or the other usually suffers
Love this workout, been doing it consistently after my runs!
You only need to do it 2 a week, otherwise your legs will be tired
Awesome work out, if you do this after a run, would you need to do more stretching after the workout.
Hey James, just found your channel as a new runner, very informational! I was wondering for the toe touch exercises... is there an exercises to give me more balance? Like... I just keep losing balance with every toe touch I'm trying to do...
cool workout I did it today
I love these workouts ,I am hoping to run marathon under 4 hrs when 60 (7 yrs to go) but I don’t want to stress body too much ,so really looking for overall condition,anything u can do that reduces injury is really useful/I have been doing legs using weights ?
nice video
Love air squats and split squats
If it was hot in where you are, image here in Rio de Janeiro, Brasil... Hahahah I've followed you and almost lost all of my body water reserve hahahah.
And like the comment bellow, that's my first ever strength workout for runners.
Thanks for the vids, very, very good content, and it's for free!
If one had time/motivation to do around 20 minutes instead of 12 are there any exercises you would recommend adding?
I suggest to do the side plank with feet not stacked, but upper foot in front of lower foot.
Overall, great workout. Will certainly integrate this one.
Hey, Can we do these exercise everyday after running (around 2-3 miles)?
Can you do a ultimate running package /strength and conditioning /reducing injuries /core/say a week’s training what would be your ultimate regime
Tried this for first time to today. Currently training for first 100K ultra
I’m recovery from a knee injury. 8 weeks post injury and just starting to run again. I have started doing this daily. Are there any other exercises you’d recommend adding?
Good stuff!!!
Hi James! Is the single leg toe touch better than the runners arabesque, or are they pretty much the same? Thank you!
To make this workout affect then would it be necessary to do it 4-5 times a week like you say? I cant decide whether longer workouts less often or shorter workouts more often are going to be more beneficial to me currently. I suffer with lots of injury issues so I'm wary about pushing my body too much but also know I need to start incorporating some strength work into my schedule.
I like this more, because there's a timer of exercise
Love it that we awesome
Are there any alternative exercises to the ones on the ground?
It would be helpful if you allotted time for switching positions/ workouts
I’ve just started running and am aiming for 5k. Would this workout count as my cool down. Sorry if it’s a silly question.
Make a video on shin problems James sir
If you've got shin splints(and I'm dorry about that), I would advise you to ice your shin(s) for 15-20minutes, 2-3times a day. This is what I did and eventually I could run even though the pain was still there (but leeeeessss noticeable). Also, work on your form, don't apply the ice directly on the skin so it doesn't iceburn and remember to rest enough because the pain is excruciating. At least, from my experience, these things helped A LOT.
Thanks Georgiana
@@georgiananicoleta9430 do u run regularly ??
@@thenicspro9182 hi! Sorry for being so late. Yes, I run 3-5 times/week, depending on my leisure time, this is roughly 30-40km.
@@georgiananicoleta9430 nice ....do you run for recreation or any competition ??
Can i do this exercise daily ?
Hi Runners, regards
how to cooling down after workout?
the hardest one for me is the single leg toe touch!
Hi James, can you help me proper techniques? I'll be joining a staring contest event soon.
This is excellent for a small bedroom
I recently began running and have been plagued with mild injuries. I have learned that these all have been caused by weak glutes and tight hip muscles in general. I am currently implementing things I have learned from your channel and was wondering if I should stop running completely until I strengthen these muscles? I currently follow the "run 60 sec/walk90 sec" intervals for a total of 20 minutes since I am a beginner. Sadly, I get mildly injured from just that. I dont want to stop running because I enjoy it so much but having to recover for a week at a time is obviously not helping my running consistency. Or should I do the same running format but only for 10 minutes instead of the 20 while continuing the strength training? Thanks in advance for the help.
how did you solve it? are your muscles balanced now?
I always feel strength training tiring if I do it for more than 30 minutes here in local group. I generally run 45-60 mins 3 times a week.. What would you advise to me so that I get hooked to strength training
Try a longer run that will build strangth
And float don't push stay relaxed
How many times a week? If I run 5-8k a week
Hi James. I run around 3 days a week and I run around 5k a day. So how often should I be doing these exercises?
I think he said at some point in the video 4-5 times per week.
Omg I can't do side plank on my left!
I hope it is ok for you, if I link these videos of yours that has helped me to run without pain, under my recent video, though I am not a fittness princess, more like a bear.
I have three weeks to go to learn to run, so...
Of course! I would love that :) I'm so pleased that the videos have helped! Thanks you for wanting to share!!
@@JamesDunne Thank you 💖
Hey, Can we do these exercise everyday after running (around 2-3 miles)?
6:05 do 5 times a week
Try it barefoot