The 5 Most Important Exercises for Runners

The 1% Better Runner | DLake, Mike Trees & Friends

Watch and Read This Episode Here

If your running sucks, it might be because you're weak AF... just kidding, not really.

Look, we all want to be better runners—to run faster for longer and feel like we're cruising while everyone is huddled over a trash can hurling up their GU gels. But here's the hard truth most runners don't want to admit: they are weak. Don't worry—I've got the fix with 10W2S's founder and resident physiotherapist, Sam Shearman.

In this episode, I’ll go deeper than I normally do and squash all myths about run strength training with the help of a medical sports professional. We’ll clear up all the confusing stuff while also giving you 5 bodyweight-only run-specific strength training workouts that you can do right now in your house with no equipment. If you’re a more advanced gym rat, you can make these harder with weights/resistance.

What You’ll Learn

• The five different exercises
• Split Squat, Single Leg Deadlift, Bent Knee Calf Raise, Push Ups, Side Plank (Knees) + Leg Raise
• What they are
• Why they are important
• How to do them
• example sets
• and more!

Time Stamps

• [00:01] - Introduction to the importance of strength training for runners.
• [02:24] - Deep dive into Bulgarian split squats and their benefits for runners.
• [06:15] - Why single-leg deadlifts are a top exercise for enhancing running stability.
• [10:29] - Discussion on common mistakes in strength training and how to correct them.
• [13:20] - The critical role of bent knee calf raises in a runner's workout regimen.
• [17:18] - Effective workout routines and rep ranges for building muscle and tendon strength.
• [19:38] - Exploring the fundamental importance of push-ups for runners.
• [22:55] - Insights into the side plank with leg raise, including technique and common errors.
• [25:57] - Recap of the episode's main points and additional tips for effective strength training.
• [30:40] - Closing thoughts and additional resources for runners.

Links & Future Learnings

• Watch & Read this here
• Download the 10W2S Strength Training for Runners App here
• The 7 movements you need to master as a runner
• 10W2S on Instagram
• DLake Runs on Instagram

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