7 Gym Exercises To Make You A Better Runner

Рет қаралды 257,861

Күн бұрын

For any athlete, strength training forms a vital part of achieving your full potential. However, strength and conditioning work is often neglected by runners, who may feel less comfortable in the gym than they do out on a scenic trail. Luckily, Heather's here to guide you through a gym workout specifically for runners.
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Пікірлер: 73

@gtn 2 жыл бұрын

What are your favourite gym workouts?

@jesses3311 2 жыл бұрын

Any unilateral movement to improve single leg stability/balance. Lunges, split squats, and single leg bridges are my favorites! 💪🏾

@MinorVoices 2 жыл бұрын

The deadlift! It engages so many muscle group that almost every kind of athlete can benefit from it. Romanian deadlift is even better for runners since it engages the hamstring even more.

@schnellebrille138 10 ай бұрын

Single leg deadlift

@iqbalwahyuperdana 2 жыл бұрын

Timestamp 1:03 cable abduction 2:07 calf raises 3:14 box jumps 4:09 split squats 5:20 deadlifts 6:57 lat pull down 8:02 bench press

@teamorange9651 2 жыл бұрын

Thanks !

@walkingalong7067 Жыл бұрын

Thankyou

@MaxG4880 2 жыл бұрын

An awesome home alternative to cable abduction is side plank leg lifts: Hold a side plank and lift the upper leg up and down. Same muscles worked, plus you are working out your core. Tough as heck! Or you can do the cable exercise at home with a resistance band. You can substitute pulldowns with pullups at home but if you're not quite at the level of being able to do them well, you can add a resistance band to help yourself along. Loop it around the bar and place your knee or foot (depending on length) to help you along. When I was first forced to transition to home workouts due to the lockdown, I had no equipment for bench presses. I substituted by putting a ton of heavy stuff in a backpack and doing pushups with it. Just make sure your form is good and you'll find that it's no less effective. Thank you so much for this great video!

@goodyeoman4534 Ай бұрын

Good shout. I'd say they're a bit advanced for most, though. I do side leg lifts with 3 second holds. But will try these ones.

@jamiefuhrman403 2 жыл бұрын

Hexbar is a great deadlifting option for those with back concerns. Also a big fan of single leg deadlifts with dumbbells to isolate the hammies. Split squats, box jumps, and lat pull downs are some of my favorites, you nailed the essentials Heather!

@robscherer 2 жыл бұрын

Super thankful GTN exists. Incredible content for years, constantly crushing it! Thank you for what you do!!!

@zeeshan.khan1993 Жыл бұрын

1. Cable abduction - glute minimus, glute medius... 2. Calf raises- strong calf and Achilles tendon. 3. Box jump- land lightly.. glutes..hip drive and core strength 4. Lunges / Bulgarian split squats- Unilateral, challenging, specific to running 5. Deadlift- posterior chain, back muscles. 6. Pull ups/ lat pull down (upper body) 7. Bench press/ push ups.( upper body)

@damienabbott9805 2 жыл бұрын

Absolutely amazing Heather - thank you so much!!!

@bowmanvillain 2 жыл бұрын

Great video thank you! I have been doing deadlifts the last few months and have noticed a difference for sure.

@BurnyTone 2 жыл бұрын

Reverse nordic curls! Anybody struggling with IT band and quadriceps tendon tightness, this is the magic exercise. It solved my year-long issues!

@santoshadwani6704 2 жыл бұрын

Strength training is very important for running

@simonliebe7369 Жыл бұрын

Very well said

@osloslosl Жыл бұрын

Ok bro

@bfrazer8696 Ай бұрын

Starting to train for my first half and full marathon, which means much less lifting....but seeing that bench press and lat pulldown is going to continue to help me run better makes my heart happy haha

@jonathanweatherill1029 2 жыл бұрын

I over did the squats and ended up injured right before starting base training. Almost over the injury now but will have introduce strength training carefully so probably will be using leg press over back squats at first. Deadlift is king 👍

@toddwatson1995 Жыл бұрын

Awesome information! Thank you!

@philippeguegan1643 2 жыл бұрын

Thank you for this very nice video. Easy to follow and practice.

@MichaelChristodoulides Ай бұрын

Very well paced presentation and examples . Thank you

@radrunning8535 2 жыл бұрын

Great informative video, thanks.

@chrisstrider 2 жыл бұрын

Great pull-up Heather

@Jimmy_Maxwell Жыл бұрын

Awesome video 😃

@roeldrost5778 Жыл бұрын

Push, pull, hinge & squat. Good content.

@justagerman140 2 жыл бұрын

Great video! Can you please provide some more body weight exercises for when gyms are in lockdown?

@MrTigerlilly68 2 жыл бұрын

Hi GTN, Great video, please do a similar for cycling...

@bikeanddogtrips 2 жыл бұрын

congrats on the WR - amazing achievement

@goodyeoman4534 Ай бұрын

Best thing is to pick about 4-5 exercises that target a mix of hams, quads, glutes and calves. Then add in a couple of exercises for particular areas of weakness, such as hip flexors, shins, lower back etc.

@today-nl 2 жыл бұрын

Great video!

@gtn 2 жыл бұрын

Glad you enjoyed it

@kwgrunner 2 жыл бұрын

As a senior runner with 78 marathons on my legs, I still desire to run faster & well, but whenever I do runner's leg & core strengthening reps, I have to take 2 or 3 days off from running because my legs are so sore from these movements!

@callumthorsen5474 2 жыл бұрын

Jumping lunges (can add weight vest for more resistance) pretty good alternative also works cardio system

@rodriquez01 Жыл бұрын

Thanks for your kick ass video

@mad_incognito 2 жыл бұрын

I always have a hamstring exercise in myu program - right now I am using a leg curl machine in the gym and at home I sliding my legs into a bridge (laying on my back) on a towel

@kimalexander4187 Жыл бұрын

I really appreciate this video and the workout, i am adjusting my strenght training to model what u presented, I have been running for 42 years and really never done this but at age 67 I see the need now. One side question regarding the Dead Lift how many sets and reps for a beginner. Agsin Thank you and your team there.

@andrewhall6695 2 жыл бұрын

Go down further in the calf raise to work on ur shins as well on the way down

@notmyrealname6272 2 жыл бұрын

Great video as always. Any tips on attaching resistance bands at home to replicate some of these? I have all the bands just can’t seem to find the right place/way to attach them round the flat! I have dumbbells but do you think it’s worth buying a bar as well?

@HS-fm9kv 2 жыл бұрын

In addition- strength training is vital for those over 40!

@michaelellison8329 2 жыл бұрын

Heather, what about core strength and balance? Great content as always

@adiathani4299 2 жыл бұрын

Deadlift squats standing overhead press planks will strengthen your core. That's enough. Abs workout are only optional.

@Kilcobert19 Жыл бұрын

Watch Garage Strength's video on deadlifts. I would argue a clean a better exercise for posterior chain. But if you were to deadlift, single leg RDLs are my preferred over conventional deadlifts. Deadlifts just exhaust you when they're low reps

@ozhunter6708 2 ай бұрын

Back extensions using a Roman chair. Stregthen hamstrings, glutes, and lower back abductors

@goodyeoman4534 Ай бұрын

I do those. Also, single leg glute bridge, side plank and therapy type exercises for the hip flexors.

@DavidSanchez-lp3si Жыл бұрын

Dam after a good run i hit the weights for 2 to 3 hrs after.

@arjay2002ph Жыл бұрын

i do airplanes and side plank clamshell for glute med and core stability.

@trbeyond 2 жыл бұрын

If you hit these 6 core movements you’ll be set: Squat, hinge, press, pull, push, stabilize.

@allanmetsar123 Жыл бұрын

some exercises are quite useful, but not sure about recommending complex-movement heavy weight training exercises, as people who can perform those safely, usually also have quite good core strength and general form to handle running related stresses

@williamwu469 5 күн бұрын

can the first one be replaced by a resistant band at home?

@fernandagalina 2 жыл бұрын

What would be the ideal ratio between gym sessions and running, if you want to improve running distance and cadence?

@mitchruns9667 2 жыл бұрын

Run twice a week on your speed days

@stuartalderson2635 2 жыл бұрын

Why are the reps per set in this video mostly within the hypertrophy range? Is that a specific target of the weight training to complement the running workouts you’re doing?

@deankrain 2 жыл бұрын

I've been told that doing calf raises past the horizontal (heels lower than your toes) is bad for your achilles tendon. Thoughts?

@MattiWeitz 2 жыл бұрын

Not true mate. It’s actually used in the rehab of even full tears as well. In strength training (unless you do body building and going for the pump look) you always want the load through the full range of motion. Happy training 😊

@FirstLuphar 2 жыл бұрын

Could you please explain, how benchpressing is improving running? With the pull down I am fine or can imagine how it is going to help, but the benchpress seems counterintuitive to me.

@Autobahnueberquerer 2 жыл бұрын

I guess, to keep the body balanced. If you workout your back you should workout the corresponding muscles on the other side as well.

@seed.planted 2 жыл бұрын

Wall handstands or overhead press is probably more specific to running, due to its requirements for maintaining posture. I only bench when I’m not deep in training. If I’m focused on running, I stick with pull-ups, push-ups, dips, and wall handstands for upper body. For me those have better transfer and more time efficient

@MattiWeitz 2 жыл бұрын

It’s just for balance. Posture exercises are key but deadlift covers that one. For running upper spine and shoulder mobility is key 🔑

@0xWilliamSutanto 2 ай бұрын

i got pec cramp sometimes during marathon distance, i almost never train my pec muscles

@steph-4204 Жыл бұрын

What can I do in place of box jumps I hate them

@zooropa414 Жыл бұрын

do you have knee friendly exercises?

@jobanski 2 жыл бұрын

#gtncoachescorner (joe+banski 😉) When strength training, I know you should mix up the types of exercises, but there are some that I love doing every time I workout! What are some strength training exercises that you love doing?

@henrycook5404 Жыл бұрын

Box jumps? Only if you want to risk injury!

@reverseflash6248 2 жыл бұрын

So 3 times a week or twice?

@TheSandkastenverbot 2 жыл бұрын

If you did no running at all and only strength training, 3x would be ideal and 2x not very far behind. Since, however, you run a lot, 2x should be plenty and many runners only do 1 weight training session a week.