YouTube Transcript:
BEST Exercises for Runners (Strength Training | Plyometrics | Power Exercises)
Skip watching entire videos - get the full transcript, search for keywords, and copy with one click.
Share:
Video Transcript
Available languages:
View:
strength training for runners can result
strength training for runners can result in greater efficiency and faster running
in greater efficiency and faster running
in greater efficiency and faster running times
times
times to determine what exercises are best
to determine what exercises are best
to determine what exercises are best let's start by looking at the muscular
let's start by looking at the muscular
let's start by looking at the muscular demands of running
demands of running
demands of running research by lionheart and colleagues
research by lionheart and colleagues
research by lionheart and colleagues showed that some of the key muscles used
showed that some of the key muscles used
showed that some of the key muscles used during running include the quadriceps
during running include the quadriceps
during running include the quadriceps gluteus medius and the soleus with peak
gluteus medius and the soleus with peak
gluteus medius and the soleus with peak forces reaching up to 2.7 4 and 6.6
forces reaching up to 2.7 4 and 6.6
forces reaching up to 2.7 4 and 6.6 times body weight respectively
times body weight respectively
times body weight respectively dorne and colleagues found similar
dorne and colleagues found similar
dorne and colleagues found similar results when comparing running speed on
results when comparing running speed on
results when comparing running speed on muscle performance
muscle performance
muscle performance at slower speeds about 7 minutes and 40
at slower speeds about 7 minutes and 40
at slower speeds about 7 minutes and 40 seconds a mile the soleus and quadriceps
seconds a mile the soleus and quadriceps
seconds a mile the soleus and quadriceps elicited significantly higher peak
elicited significantly higher peak
elicited significantly higher peak forces compared to other muscles
forces compared to other muscles
forces compared to other muscles however as running speed increased there
however as running speed increased there
however as running speed increased there was a noticeable shift in muscular
was a noticeable shift in muscular
was a noticeable shift in muscular demand with the rectus femoris glute max
demand with the rectus femoris glute max
demand with the rectus femoris glute max iliopsoas and hamstrings all
iliopsoas and hamstrings all
iliopsoas and hamstrings all demonstrating an increase in peak forces
demonstrating an increase in peak forces
demonstrating an increase in peak forces at sprinting speeds peak forces were
at sprinting speeds peak forces were
at sprinting speeds peak forces were highest in the ilia psoas and hamstrings
highest in the ilia psoas and hamstrings
highest in the ilia psoas and hamstrings each around nine times body weight
each around nine times body weight
each around nine times body weight generally the primary strategy for
generally the primary strategy for
generally the primary strategy for initially increasing running speed is to
initially increasing running speed is to
initially increasing running speed is to increase stride length this is achieved
increase stride length this is achieved
increase stride length this is achieved by forcefully pushing off the ground
by forcefully pushing off the ground
by forcefully pushing off the ground which is why you see such a large
which is why you see such a large
which is why you see such a large contribution from the ankle plantar
contribution from the ankle plantar
contribution from the ankle plantar flexors or more specifically the soleus
flexors or more specifically the soleus
flexors or more specifically the soleus this strategy also results in a longer
this strategy also results in a longer
this strategy also results in a longer stance time which can lead to increased
stance time which can lead to increased
stance time which can lead to increased effort from both the quadriceps and the
effort from both the quadriceps and the
effort from both the quadriceps and the gluteus medius
gluteus medius
gluteus medius as running speed increases and
as running speed increases and
as running speed increases and approaches sprinting the dominant
approaches sprinting the dominant
approaches sprinting the dominant strategy shifts towards increasing
strategy shifts towards increasing
strategy shifts towards increasing stride frequency
stride frequency
stride frequency this results in pushing on the ground
this results in pushing on the ground
this results in pushing on the ground more often which is achieved primarily
more often which is achieved primarily
more often which is achieved primarily from generating power from the hip
from generating power from the hip
from generating power from the hip muscles such as the iliopsoas and
muscles such as the iliopsoas and
muscles such as the iliopsoas and hamstrings
hamstrings
hamstrings this information helps provide insight
this information helps provide insight
this information helps provide insight into exercise selection but you also
into exercise selection but you also
into exercise selection but you also need to consider the performance
need to consider the performance
need to consider the performance attributes you're looking to improve
attributes you're looking to improve
attributes you're looking to improve for running this often includes
for running this often includes
for running this often includes increasing neuromuscular strength and
increasing neuromuscular strength and
increasing neuromuscular strength and control
control
control power rate of force development and
power rate of force development and
power rate of force development and tendon stiffness to name a few
tendon stiffness to name a few
tendon stiffness to name a few therefore exercises will be divided into
therefore exercises will be divided into
therefore exercises will be divided into these categories plyometrics explosive
these categories plyometrics explosive
these categories plyometrics explosive resistance and strength exercises with
resistance and strength exercises with
resistance and strength exercises with emphasis on different muscle groups for
emphasis on different muscle groups for
emphasis on different muscle groups for each i will review two exercise options
each i will review two exercise options
each i will review two exercise options an option a and an option b
an option a and an option b
an option a and an option b i will also review two additional
i will also review two additional
i will also review two additional exercises if you are performing
exercises if you are performing
exercises if you are performing sprinting one for the hamstrings and one
sprinting one for the hamstrings and one
sprinting one for the hamstrings and one for the hip flexors
for the hip flexors
for the hip flexors plyometric option a diagonal pogo jumps
plyometric option a diagonal pogo jumps
plyometric option a diagonal pogo jumps for three sets of 30 to 60 seconds
for three sets of 30 to 60 seconds
for three sets of 30 to 60 seconds place hands on hips and perform quick
place hands on hips and perform quick
place hands on hips and perform quick diagonal jumps off both feet while
diagonal jumps off both feet while
diagonal jumps off both feet while keeping knees relatively straight
keeping knees relatively straight
keeping knees relatively straight focus on springing off your feet and
focus on springing off your feet and
focus on springing off your feet and spending as little time on the ground as
spending as little time on the ground as
spending as little time on the ground as possible
possible
possible you can start with smaller jumps and
you can start with smaller jumps and
you can start with smaller jumps and over time progress by increasing the
over time progress by increasing the
over time progress by increasing the height of each jump
height of each jump
height of each jump plyometric option b
plyometric option b
plyometric option b drop jump for three sets of six
drop jump for three sets of six
drop jump for three sets of six repetitions
repetitions
repetitions step off an elevated surface and then
step off an elevated surface and then
step off an elevated surface and then immediately jump up as quickly as you
immediately jump up as quickly as you
immediately jump up as quickly as you can
can
can the goal is to have a short ground
the goal is to have a short ground
the goal is to have a short ground contact time
contact time
contact time therefore focus on landing with minimal
therefore focus on landing with minimal
therefore focus on landing with minimal knee bend and spending as little time on
knee bend and spending as little time on
knee bend and spending as little time on the ground as possible
the ground as possible
the ground as possible it is recommended using a box or object
it is recommended using a box or object
it is recommended using a box or object no more than two feet tall so you can
no more than two feet tall so you can
no more than two feet tall so you can emphasize a quick and explosive jump
emphasize a quick and explosive jump
emphasize a quick and explosive jump explosive resistance option a
explosive resistance option a
explosive resistance option a box jumps for three sets of six
box jumps for three sets of six
box jumps for three sets of six repetitions start tall with hands
repetitions start tall with hands
repetitions start tall with hands overhead
overhead
overhead quickly squat down and then jump up as
quickly squat down and then jump up as
quickly squat down and then jump up as high as you can landing softly on a box
high as you can landing softly on a box
high as you can landing softly on a box step down and repeat
step down and repeat
step down and repeat during the jump focus on achieving
during the jump focus on achieving
during the jump focus on achieving triple extension meaning your ankles
triple extension meaning your ankles
triple extension meaning your ankles knees and hips are fully extended in
knees and hips are fully extended in
knees and hips are fully extended in midair
midair
midair start with the lower box and increase
start with the lower box and increase
start with the lower box and increase the height over time as long as you are
the height over time as long as you are
the height over time as long as you are able to perform with optimal technique
able to perform with optimal technique
able to perform with optimal technique explosive resistance option b
explosive resistance option b
explosive resistance option b explosive step up for three sets of six
explosive step up for three sets of six
explosive step up for three sets of six repetitions on each leg
repetitions on each leg
repetitions on each leg forcefully drive your foot down into a
forcefully drive your foot down into a
forcefully drive your foot down into a box quickly step up and stand tall
box quickly step up and stand tall
box quickly step up and stand tall finishing with the opposite knee high
finishing with the opposite knee high
finishing with the opposite knee high and arms in a running motion
and arms in a running motion
and arms in a running motion it is important that the step or object
it is important that the step or object
it is important that the step or object is no more than one to two feet in
is no more than one to two feet in
is no more than one to two feet in height
height
height this allows you to focus on an explosive
this allows you to focus on an explosive
this allows you to focus on an explosive step with the lead leg and minimize push
step with the lead leg and minimize push
step with the lead leg and minimize push off on the back foot
off on the back foot
off on the back foot you can progress the exercise by adding
you can progress the exercise by adding
you can progress the exercise by adding weight as long as you're able to
weight as long as you're able to
weight as long as you're able to maintain an explosive drive and
maintain an explosive drive and
maintain an explosive drive and demonstrate good movement quality
demonstrate good movement quality
demonstrate good movement quality quadricep strength option a
quadricep strength option a
quadricep strength option a lateral step down for three sets of six
lateral step down for three sets of six
lateral step down for three sets of six to twelve repetitions on each leg
to twelve repetitions on each leg
to twelve repetitions on each leg stand on an elevated surface squat down
stand on an elevated surface squat down
stand on an elevated surface squat down and tap your opposite heel to the ground
and tap your opposite heel to the ground
and tap your opposite heel to the ground keep your chest upright and let your
keep your chest upright and let your
keep your chest upright and let your knee drive over your toes
knee drive over your toes
knee drive over your toes find an appropriate starting height and
find an appropriate starting height and
find an appropriate starting height and increase over time adding weight as
increase over time adding weight as
increase over time adding weight as needed
quadricep strength option b
quadricep strength option b rearfoot elevated split squat for 3 sets
rearfoot elevated split squat for 3 sets
rearfoot elevated split squat for 3 sets of 6 to 12 repetitions on each leg
of 6 to 12 repetitions on each leg
of 6 to 12 repetitions on each leg elevate your back foot on a bench and
elevate your back foot on a bench and
elevate your back foot on a bench and while keeping your chest upright
while keeping your chest upright
while keeping your chest upright slowly lower down until the back knee
slowly lower down until the back knee
slowly lower down until the back knee hovers just above the ground
hovers just above the ground
hovers just above the ground during each repetition focus on keeping
during each repetition focus on keeping
during each repetition focus on keeping most of your weight on the front leg
most of your weight on the front leg
most of your weight on the front leg if you need hold on to a wall or object
if you need hold on to a wall or object
if you need hold on to a wall or object for balance
for balance
for balance glute strength option a single leg
glute strength option a single leg
glute strength option a single leg deadlift for 3 sets of 6 to 12
deadlift for 3 sets of 6 to 12
deadlift for 3 sets of 6 to 12 repetitions on each leg
repetitions on each leg
repetitions on each leg stand on one leg with a slight bend in
stand on one leg with a slight bend in
stand on one leg with a slight bend in your knee hinge in your hips while
your knee hinge in your hips while
your knee hinge in your hips while keeping a flat back and slowly lower
keeping a flat back and slowly lower
keeping a flat back and slowly lower your trunk until it is about parallel
your trunk until it is about parallel
your trunk until it is about parallel with the ground
with the ground
with the ground squeeze your glute as you return back to
squeeze your glute as you return back to
squeeze your glute as you return back to the start
the start
the start if you need hold onto a wall or object
if you need hold onto a wall or object
if you need hold onto a wall or object for balance
for balance
for balance glute strength option b
glute strength option b
glute strength option b side plank hip abduction for three sets
side plank hip abduction for three sets
side plank hip abduction for three sets of six to 12 repetitions on each leg
of six to 12 repetitions on each leg
of six to 12 repetitions on each leg set up in a side plank with your elbow
set up in a side plank with your elbow
set up in a side plank with your elbow under your shoulder feet stacked and in
under your shoulder feet stacked and in
under your shoulder feet stacked and in a straight line from head to toes
a straight line from head to toes
a straight line from head to toes slowly lift your top leg up and down
slowly lift your top leg up and down
slowly lift your top leg up and down under control
if this is too hard start with the side
if this is too hard start with the side plank hold and build up to hip abduction
plank hold and build up to hip abduction
plank hold and build up to hip abduction as tolerated
as tolerated
as tolerated or if this is too easy
or if this is too easy
or if this is too easy you can add resistance by placing a band
you can add resistance by placing a band
you can add resistance by placing a band around the knees
around the knees
around the knees ankle plantarflexion strength option a
ankle plantarflexion strength option a
ankle plantarflexion strength option a single leg deficit heel raise for 3 sets
single leg deficit heel raise for 3 sets
single leg deficit heel raise for 3 sets of 6 to 12 repetitions on each leg
of 6 to 12 repetitions on each leg
of 6 to 12 repetitions on each leg stand on the edge of an object on one
stand on the edge of an object on one
stand on the edge of an object on one leg
leg
leg rise up on the ball of your foot as high
rise up on the ball of your foot as high
rise up on the ball of your foot as high as you can and squeeze your calf at the
as you can and squeeze your calf at the
as you can and squeeze your calf at the top slowly lower yourself down until you
top slowly lower yourself down until you
top slowly lower yourself down until you feel a stretch in your calf and then
feel a stretch in your calf and then
feel a stretch in your calf and then repeat
ankle plantarflexion strength option b
ankle plantarflexion strength option b seated deficit heel raise for 3 sets of
seated deficit heel raise for 3 sets of
seated deficit heel raise for 3 sets of 6 to 12 repetitions
6 to 12 repetitions
6 to 12 repetitions sit with your feet on an elevated
sit with your feet on an elevated
sit with your feet on an elevated surface
surface
surface knees bent to 90 degrees and place a
knees bent to 90 degrees and place a
knees bent to 90 degrees and place a barbell dumbbells or another weight on
barbell dumbbells or another weight on
barbell dumbbells or another weight on your thighs
your thighs
your thighs lift the heels up as high as you can
lift the heels up as high as you can
lift the heels up as high as you can squeezing your calves at the top and
squeezing your calves at the top and
squeezing your calves at the top and then lower back down
then lower back down
then lower back down focus on moving with a slow and
focus on moving with a slow and
focus on moving with a slow and controlled tempo during each repetition
controlled tempo during each repetition
controlled tempo during each repetition hamstring strength for sprinting
hamstring strength for sprinting
hamstring strength for sprinting nordic hamstring curl for three sets of
nordic hamstring curl for three sets of
nordic hamstring curl for three sets of four to six repetitions
four to six repetitions
four to six repetitions set up in a tall kneeling position with
set up in a tall kneeling position with
set up in a tall kneeling position with knees on a pad and your feet secured
knees on a pad and your feet secured
knees on a pad and your feet secured keeping your hips straight slowly lower
keeping your hips straight slowly lower
keeping your hips straight slowly lower down using your hamstrings trying to
down using your hamstrings trying to
down using your hamstrings trying to resist falling forward
resist falling forward
resist falling forward push yourself back up and repeat
hip flexor strength for sprinting banded
hip flexor strength for sprinting banded hip flexion for 3 sets of 6 to 12
hip flexion for 3 sets of 6 to 12
hip flexion for 3 sets of 6 to 12 repetitions on each leg
repetitions on each leg
repetitions on each leg place a band around your feet lean
place a band around your feet lean
place a band around your feet lean against a wall
against a wall
against a wall and then drive your knee up as high as
and then drive your knee up as high as
and then drive your knee up as high as you can while keeping your spine
you can while keeping your spine
you can while keeping your spine straight
straight
straight hold the top for one to two seconds and
hold the top for one to two seconds and
hold the top for one to two seconds and then slowly return to the start
then slowly return to the start
then slowly return to the start complete all repetitions on one leg
complete all repetitions on one leg
complete all repetitions on one leg before switching sides
before switching sides
before switching sides a weekly program for a recreational
a weekly program for a recreational
a weekly program for a recreational runner might look something like this
runner might look something like this
runner might look something like this exercises are performed at least two
exercises are performed at least two
exercises are performed at least two days a week while ideally allowing for
days a week while ideally allowing for
days a week while ideally allowing for at least 24 hours of rest between
at least 24 hours of rest between
at least 24 hours of rest between exercises and hard running sessions
exercises and hard running sessions
exercises and hard running sessions if you are sprinting you will also want
if you are sprinting you will also want
if you are sprinting you will also want to consider implementing hamstring and
to consider implementing hamstring and
to consider implementing hamstring and hip flexor specific exercises
hip flexor specific exercises
hip flexor specific exercises the strength exercises should be
the strength exercises should be
the strength exercises should be challenging this means that each set is
challenging this means that each set is
challenging this means that each set is not a maximal effort but rather you are
not a maximal effort but rather you are
not a maximal effort but rather you are stopping two to four repetitions shy of
stopping two to four repetitions shy of
stopping two to four repetitions shy of failure
failure
failure it is recommended you perform these
it is recommended you perform these
it is recommended you perform these exercises for at least eight to twelve
exercises for at least eight to twelve
exercises for at least eight to twelve weeks progressing weight and effort as
weeks progressing weight and effort as
weeks progressing weight and effort as tolerated
tolerated
tolerated and finally there's often a
and finally there's often a
and finally there's often a misconception that runners have to
misconception that runners have to
misconception that runners have to perform higher repetitions
perform higher repetitions
perform higher repetitions however the intention with these lower
however the intention with these lower
however the intention with these lower repetitions is to enhance neuromuscular
repetitions is to enhance neuromuscular
repetitions is to enhance neuromuscular characteristics you do not normally get
characteristics you do not normally get
characteristics you do not normally get with endurance running
with endurance running
with endurance running such as improving tendon stiffness
such as improving tendon stiffness
such as improving tendon stiffness so why would you strength train as a
so why would you strength train as a
so why would you strength train as a runner
runner
runner well at this moment there is not
well at this moment there is not
well at this moment there is not sufficient evidence to say that strength
sufficient evidence to say that strength
sufficient evidence to say that strength training will reduce your risk of
training will reduce your risk of
training will reduce your risk of running related injuries
running related injuries
running related injuries it might
it might
it might but the primary reason that it is
but the primary reason that it is
but the primary reason that it is beneficial is because it can enhance
beneficial is because it can enhance
beneficial is because it can enhance performance
performance
performance specifically it can improve your running
specifically it can improve your running
specifically it can improve your running economy or in other words the energy
economy or in other words the energy
economy or in other words the energy cost of running at a sub-maximal
cost of running at a sub-maximal
cost of running at a sub-maximal intensity
intensity
intensity additionally it can help improve
additionally it can help improve
additionally it can help improve anaerobic qualities such as your maximal
anaerobic qualities such as your maximal
anaerobic qualities such as your maximal speed and anaerobic capacity
speed and anaerobic capacity
speed and anaerobic capacity other key benefits of strength training
other key benefits of strength training
other key benefits of strength training in plyometrics are to help increase bone
in plyometrics are to help increase bone
in plyometrics are to help increase bone density and reduce the risk of
density and reduce the risk of
density and reduce the risk of sarcopenia
sarcopenia
sarcopenia both of which are very beneficial for
both of which are very beneficial for
both of which are very beneficial for overall health function and quality of
overall health function and quality of
overall health function and quality of life
life
life so in summary these exercises are
so in summary these exercises are
so in summary these exercises are specifically chosen because they take
specifically chosen because they take
specifically chosen because they take into consideration the specific demands
into consideration the specific demands
into consideration the specific demands observed during running
observed during running
observed during running these exercises include plyometrics
these exercises include plyometrics
these exercises include plyometrics explosive resistance and strength
explosive resistance and strength
explosive resistance and strength specific exercises since using this
specific exercises since using this
specific exercises since using this combination has been shown to positively
combination has been shown to positively
combination has been shown to positively affect performance in runners
affect performance in runners
affect performance in runners the programming and parameters outline
the programming and parameters outline
the programming and parameters outline can serve as a helpful guideline but
can serve as a helpful guideline but
can serve as a helpful guideline but understand these are only some options
understand these are only some options
understand these are only some options feel free to substitute in other
feel free to substitute in other
feel free to substitute in other exercises based on your individual
exercises based on your individual
exercises based on your individual preferences
preferences
preferences these can be skips hurdle jumps olympic
these can be skips hurdle jumps olympic
these can be skips hurdle jumps olympic lifts med ball throws squats deadlifts
lifts med ball throws squats deadlifts
lifts med ball throws squats deadlifts etc
etc
etc thank you so much for watching if you
thank you so much for watching if you
thank you so much for watching if you found this video helpful tap that like
found this video helpful tap that like
found this video helpful tap that like button down below subscribe so you don't
button down below subscribe so you don't
button down below subscribe so you don't miss out on future content and if you
miss out on future content and if you
miss out on future content and if you have any questions or suggestions on
have any questions or suggestions on
have any questions or suggestions on future content you can drop those in the
future content you can drop those in the
future content you can drop those in the comments below until next time
Click on any text or timestamp to jump to that moment in the video
Share:
Most transcripts ready in under 5 seconds
One-Click Copy125+ LanguagesSearch ContentJump to Timestamps
Paste YouTube URL
Enter any YouTube video link to get the full transcript
Transcript Extraction Form
Most transcripts ready in under 5 seconds
Get Our Chrome Extension
Get transcripts instantly without leaving YouTube. Install our Chrome extension for one-click access to any video's transcript directly on the watch page.
Works with YouTube, Coursera, Udemy and more educational platforms
Get Instant Transcripts: Just Edit the Domain in Your Address Bar!
YouTube
←
→
↻
https://www.youtube.com/watch?v=UF8uR6Z6KLc
YoutubeToText
←
→
↻
https://youtubetotext.net/watch?v=UF8uR6Z6KLc