GYM routine for runners | helped me run 2.09 marathon

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Stephen Scullion - Olympic marathoner

11 ай бұрын

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This video shows my gym routine that I've adapted over the years, and is based on the same routine I completed 2-3 x per week when I ran a 2.09 marathon.
In this video, you'll learn about how the gym helps the runner improve their running speed and reduce injuries. Gym work for faster running is a must, and it can help you improve all your current running personal bests.
If you're looking for ways to improve your running speed, then be sure to watch this video! You'll learn about the benefits of the gym and how it can help you run faster and reduce injuries. Thanks for watching!
My strength and conditioning program that helped 2.09 performance at London marathon 2020.
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Пікірлер: 236

@ryanflaim8793 11 ай бұрын

Calf walks- 2-3 × 15m - toe plants, stay tall Heel walks- 2-3 × 15m Hip raises- 2-3 × 6-8 reps Lunge Circuit- 1× 5-6 each side -drive knee up when comming up and lift med ball above head --Strait you, strait down --Twist toward forward leg in lunge --Twist to knee up side and forward leg in lunge Theraband- 2-3 × 6-8 per position -Stading strait leg --left and right --diagonals: left forward, right forward, left back, right back --strait back Hip lock and knee drive- 2-3 × 8 Long lever glute bridge- 2-3 × 5-8 sec Side plank abductor hold- 2-3 × 10-20 sec Hinged lunge- 2-3 × 8 Lunge -> Hip drive- 2-3 × 6 1/4 squat w power up- 2-3 × 6

@pauljones5205 10 ай бұрын

👍🏼

@sebastian597 10 ай бұрын

So no actual gains?

@ryanflaim8793 10 ай бұрын

@@sebastian597 its endurance training, not hypertrophy based rep ranges

@dmk5n1 10 ай бұрын

2023.0709.0510 Calf rehab 1. 1:38 Gym program 2-3x per week. 2. 1:41 Calf walks- 2-3 × 15' 3. 1:53 Active toe plants, stay tall 4. 2:57 Heel walks- 2-3 × 15m 5. 3:12 Hip raises- 2-3 × 6-8 reps 6. 3:39 Lunge Circuit- 1× 5-6 each side 7. -drive knee up when comming up and lift med ball above head 8. --Strait you, strait down 9. --Twist toward forward leg in lunge 10. --Twist to knee up side and forward leg in lunge 11. 5:28 Theraband- 2-3 × 6-8 per position 12. -Standing strait leg 13. --left and right 14. --diagonals: left forward, right forward, left back, right back 15. --strait back (goal, fatigue leads to strength) 16. 6:30 Hip lock and knee drive- 2-3 × 8 17. 7:20 Long lever glute bridge- 2-3 × 5-8 sec 18. 8:02 Side plank abductor hold- 2-3 × 10-20 sec 19. 9:49 Hinged lunge- 2-3 × 8 20. 11:34 Lunge > Hip drive 2-3 × 6 21. 12:48 1/4 squat w power up- 2-3 × 6

@aminehassani3555 9 ай бұрын

Good

@mad_incognito 11 ай бұрын

I hated running all my life but the Covid lockdown made me running at age 56 and now after 3 marathons I cannot think of not running. Despite making marginal progress in the marathons I am committed to give it a go next year.

@jacksonstroud3712 11 ай бұрын

That’s great man, running truly is out of this world

@colindepetrescu7838 11 ай бұрын

Our honour for you ! We will follow you on running trainings !

@potddyt6497 11 ай бұрын

Same, and I recommend everyone to start running, it’s so freaking good. Glad I found it out at 23, 2 months ago, running a marathon in 4 months

@its_soops 10 ай бұрын

thats srsly awesome!!

@IamLove55 10 ай бұрын

nice, really nice. I want to break that block too. I cycle. I cycle like mad I walk..but there is something in my relation to running

@philcowin2507 10 ай бұрын

Thank you Stephen. I’m 74 and trying to be the best runner that I can be. I will try these exercises in my gym sessions. I recently beat my 12k time from 4 years ago by 5 mins so I must be doing something’s right 😊 Good luck to you and thanks for the videos. Very much appreciated

@FringeWizard2 6 ай бұрын

I am 30 and trying to achieve maximum physical perfection over the next two years so I have strength I can carry forward through rest of my life.

@ku______ 9 ай бұрын

Like many I slept on running for so long. I’m 32 now and after about a month of running 3-4 times a week, I now cannot see a life without it. Just completed my first 5k today and still had heaps of gas in the tank - wanted to push it, but just felt class to get that 5k in the bag. Would love to compete in a marathon in the future but for now small steps :) if you’re thinking about running please just get out there, be patient and you’ll surprise yourself !

@joe1071 6 ай бұрын

Yo. Same here. Was a multi sport athlete in highschool. Not interested in running since running was the worst part of conditioning for sports. Always sprinted in track. Longest event was an accidental 400 since we had a last minute injury. Ran a 54, so not bad considering no specific training or knowing what I’m doing in 400. Made me think, hmmm maybe I have more running endurance than I thought. And I sort of liked the challenge of digging deep to keep pushing. Life took over, family and work and lost track of time. Starting to really get depressed, anxious, disconnected. Started running again, and am absolutely in love. It’s so raw and primal to just run. Get your heart rate up, and push yourself. Strips away all the fabricated bullshit of our invented society and gets me back to the basics. I did a Spartan super, and loved it. Now I’m starting a running streak, planning on a completing at least one of each running race distance in the next year when I turn 40. Really looking forward to it!

@ku______ 6 ай бұрын

@@joe1071 thats awesome man! I’m glad you’re feeling better. I can definitely relate with you with the depression and anxiety that goes with lack of exercise. I think when you’ve grew up around sports, the sudden lack of activity just sends the body crazy, and in need of exertion. You are so right about it feeling primal! Sometimes I find myself day dreaming whilst running, just thinking about our ancestors chasing down their meals 😁 kind of gives me a second wind! I wish that I had found running 10 years ago, but heck - who cares? We’ve found it now and we’ve still got PLENTY of gas left in our tanks. Good luck with the races, dude!

@user-de4ow4nt4b 3 ай бұрын

Small step how we make long step?

@Jimmy_Maxwell 11 ай бұрын

Love your work Stephen! I've been running on and off my whole life but it really feels like my running journey is only starting at 32. I'm hooked and so stoked I found your channel! Really appreciate your videos and outlook and advice on running! Can't wait to see you run at the Olympics. Good luck mate! James, Aus.

@mariokartman10 11 ай бұрын

Thank you so much for this video! Really helped and thank you for being so honest.

@gretskycompton 11 ай бұрын

Such a fantastic video - thank you so much for sharing your personalised gym session for improving marathon performance.

@JohannaClark-hi8wb 11 ай бұрын

This was brilliant. Did it this afternoon at the gym. Thank you so much. More of these please 👌👌

@Adam1986London 10 ай бұрын

This is easily the best workout to incorporate in my marathon training. Stephen your content is top notch!

@mswification 11 ай бұрын

Really great stuff Stephen. Please keep doing it. Good luck qualifying for Paris!

@moiyamoyam5761 9 ай бұрын

Great Sequence!! Thanks for sharing!

@55233655 11 ай бұрын

Gracias Bro. Saludos desde Barranquilla Colombia. Me caen muy bien tus palabras en éste momento sobre hablarnos a nosotros mismos y sentirnos orgullosos por el esfuerzo, estoy preparando mi primera maratón y estoy en un sube y baja de emociones. De nuevo gracias!!!

@fletchadam 8 ай бұрын

This is the most fabulous training/maintenance instructional video I have seen yet for running prep. Kudos to you Stephen 🏃‍♂️💪

@kawai_marin_photos 3 ай бұрын

This guy is a legend - so wholesome and helpful! 💪

@TheRunnersOdyssey 3 ай бұрын

Great ending msg. It's a love /hate relationship with running. Being proud of what your doing even though you don't always see the results as quickly as you'd like.

@ionutmanolache9879 11 ай бұрын

Thanks for those kind of videos, I really did not know what to do in the gym😊

@Safari87 5 ай бұрын

Awesome routine! Just started incorporating strength into my training twice a week. This is just what I needed. Many thanks!

@choochoo9506 8 ай бұрын

Well YOU'RE my new hero! Glad I found you. Great information to help my running I've started over 60 yo. AND, you're doing it in a nice white baggy T. Good for you. Obviously you're totally cut, but I respect you for not showin' it off, and keeping our attention on your actual work-out and instructions. THANK YOU from the U.S.

@francescabuscicchio3704 11 ай бұрын

Can’t wait to try and hopefully incorporate this routine in my training 😊 thanks 🙏🏻

@truth-Hurts375 2 ай бұрын

This is the man to follow....there are sooooo much bullshit on youtube.This guy is honest...he practice what he preach...and tell us exactly what he is doing....Thank you very much !! We can all learn a lot from this guy !!!!

@kiferjolson7077 11 ай бұрын

You Are The best man, keep up The good work

@healthymindhealthybody9324 10 ай бұрын

Really enjoyed your presenting style & the movements you suggested make sense & look appealing. Thanks for the video 👍🏻👍🏻👏🏻👏🏻

@nanomartellvideo3299 10 ай бұрын

Thank you for this routine Stephen. As you say you do this kind of workouts two or three times a week, it would be helpful to know how to combine this workouts with your runs.

@thesanddancerwarrior3503 11 ай бұрын

This is very good, I have a routine but some of this I am defo up for incorporating into my routine thank you very much Stephen.

@lancelotisupnext3623 11 ай бұрын

Holy damn, those long level glute bridges and side plank abductor holds are no joke. Gettin stronger 💪

@betchieharrison5526 Ай бұрын

I'm watching this full video while jogging on the treadmill. Excellent demonstration. Love it ❤❤❤

@djc0108 11 ай бұрын

Brilliant information and advice. Thank you.

@martindattus7064 11 ай бұрын

Thank you for your gym training advices 👏👏👍

@olzhas1090 2 ай бұрын

Keep moving on, great gym workout session. Thank you!!!

@unaitxo 6 ай бұрын

Great routine, man! I've just come across this video and immediately subscribed to your channel. Good luck with your goal to qualify for Paris, that should be fun!

@matteoseveri9851 11 ай бұрын

really thanks for all your suggestions and motivation

@shaner3723 10 ай бұрын

Great video i love it, you are very good in explaining stuff. Thank you

@user-hd6gn9nr5g Ай бұрын

Really enjoyed your presenting style & the movements you suggested make sense & look appealing. Thanks for the video

@dmk5n1 8 ай бұрын

1. 1:38 Gym program 2-3x per week. 2. 1:41 Calf walks- 2-3 × 15' 3. 1:53 Active toe plants, stay tall 4. 2:57 Heel walks- 2-3 × 15m 5. 3:12 Hip raises- 2-3 × 6-8 reps 6. 3:39 Lunge Circuit- 1× 5-6 each side-drive knee up when coming up and lift med ball above head--Strait you, strait down --Twist toward forward leg in lunge--Twist to knee up side and forward leg in lunge 7. 5:28 Theraband- 2-3 × 6-8 per position -Standing strait leg --left and right --diagonals: left forward, right forward, left back, right back--strait back (goal, fatigue leads to strength) 8. 6:30 Hip lock and knee drive- 2-3 × 8 9. 7:20 Long lever glute bridge- 2-3 × 5-8 sec 10. 8:02 Side plank abductor hold- 2-3 × 10-20 sec 11. 9:49 Hinged lunge- 2-3 × 8 12. 11:34 Lunge > Hip drive 2-3 × 6 13. 12:48 1/4 squat w power up- 2-3 × 6

@c.callanan4008 10 ай бұрын

Great routine Stephen, thanks for sharing. Fantastic strength and conditioning work here. Have you ever checked out the knees over toes stuff?

@phonginternationaltourguid8570 10 ай бұрын

Thank you for sharing your skills, I will do it at the gym and practice it for running soon.❤❤❤❤

@alanparker3130 8 ай бұрын

Great stuff. Some good running oriented ideas I've not seen elsewhere. As a 65+ runner, I cannot run as fast as Stephen, but at least I can touch my toes with straight legs :).

@julianberry 11 ай бұрын

Loving your honesty! "My muscles look good..." "Running is bloody hard..." "Don't f*** yourself up.."

@rubenmaganajr831 5 ай бұрын

Exactly what I was looking for! I will start incorporating ASAP!

@isma4219 11 ай бұрын

One hell of a workout love it!! Way more hard than it looks like

@derekrichardson9652 11 ай бұрын

Thanks for the tips!😊

@irawhitlock1084 11 ай бұрын

Ty so much! Just used this for my S&C today.

@michaelmorris2803 11 ай бұрын

Good stuff. A lot of the moves are very dynamic and seem to have the right range of motion and movement that would translate to a stronger running posture I do have to criticize one thing though. When squatting, I would recommend not popping the bar off the shoulders. It's great to explode out of the bottom position. However, that's a lot of weight coming down on your bones and muscle tissue. Other than that, great stuff.

@donleonhart274 11 ай бұрын

Huge help for my first half!!!

@Nickerooster 11 ай бұрын

Got into running about 8 months ago and recently developed hip flexor issues. Found your channel and these types of vids have helped a ton. Thanks so much for these man

@RunTwoWin 11 ай бұрын

It took me close to five years to finally deal with the management of hip flexor pain. Core muscle training, glute strengthening, flexibility work and foam rolling all helped huge. The other great addition to my workout routing specific to the hip flexor - After the full workout is completed and your body is warmed up, lay with your back on the floor, place a foam roller under the arch of the back just up from the glutes, grasp the right knee with right hand and pull that leg to your chest. Grasp right ankle with the left hand. Extend the Left leg up then fully extend it down with the toes pointing away and to the right until the heel touch the floor. You should feel a slight to medium pull in the hip and groin, hold for 90 seconds then do the left side the same way

@GavinWren 8 ай бұрын

Great video you got an immediate subscribe!

@williamthompson.585 11 ай бұрын

Brilliant blog Scully, 👌👏👏👍

@imdoc7872 11 ай бұрын

This is very true. Ive gotten stronger and Im now running faster with ease

@karenr.349 11 ай бұрын

Absolutely amazing. I am just figuring out that quality is better than volume and weight....😮

@barbaradvojatzki2852 5 күн бұрын

Great tutorial! Thank you!!!

@shemhaque2758 3 ай бұрын

Thanks for this, I’m going to integrate all of this into my training :)

@jochippyy 11 ай бұрын

Hi Steven thanks so much for your vids. Can u do a video on how to deal with an injury please? I've just developed shin splints and would love to know how you would deal with such an injury .

@lostsoulparty 3 ай бұрын

great info, really appreciate this

@lmack6596 6 ай бұрын

I'm here after a recommendation from James Dunne (Kinetic Revolution). Great video, thank you. I especially liked your second ending. 💪💕

@phonginternationaltourguid8570 10 ай бұрын

I’m a gamer and would love to join marathon competition, so I’m training for running few months ago and your videos help me a lot for my training, thank you very much for sharing ❤❤❤❤

@FreeIran216 13 күн бұрын

Great exercises thank you 🙏👌👌❤️

@NikoKananen 6 ай бұрын

Best running channel on yt 👍

@markhenriksen_art 28 күн бұрын

thank you for this video. Lots of helpful tips and an uplifting message at the end. Its nice to hear a real person talk when everything on the internet seems so scripted/fake.

@suellenbo 10 ай бұрын

Very good tips, thank you for sharing

@timothymcmanimon8700 8 ай бұрын

Cross training for a marathon, my favorite workout is getting on the stairmaster for 30 min to an hour, slow speed but double steps.

@Qcityxusmcx 7 ай бұрын

awesome video!

@quelenos863 11 ай бұрын

Nice vidéo thank you, greetings from France

@christianpeters5218 4 күн бұрын

Amazing resource

@daniellowe75 5 ай бұрын

Thanks for this. I'm a race walker and I feel like this would be good routine for race walkers as well.

@janemf 4 ай бұрын

never in my life did i think i would say that i love that quarter squat but here we are. wow, thank you.

@jibranjawaid 9 ай бұрын

For squat depth try olympic weightlifting shoes they'd really help you get lower on your squats or wedges under heels, great video, thanks 🙏

@alessandrosarcia 11 ай бұрын

Hi, very well done. Thank you. Don't you think the stability of the lateral plane is also critical?

@mrmoritasan 3 ай бұрын

Great stuff, thanks a lot

@betchieharrison5526 Ай бұрын

New subscriber here ❤. Can't wait to learn from you

@jk6561 5 ай бұрын

Good tips thanks and nice gym!

@gabrieldepallens9914 3 ай бұрын

Great training session. It is exactly what I was looking for since I’ve realized I lack of strenght on my body to tackle a full marathon and end it in good shape. How do you train you weaker leg so you don’t compensate while running long miles with your stronger one?

@Runnerbreaker 8 ай бұрын

Not many say about importance of gym strength which is very important for running performance 💪

@annekafrench7120 11 ай бұрын

Thanks for this. Coming from a bodybuilding background, I’ve been strength straining for 15 years, I got into running about 8 years ago and run an ok marathon time of 3 hours, next one is October HOWEVER I now have an issue which I think it’s my TFL and causing me pain.. I can’t run. After a massage last week yes my guides are very weak as I don’t work on legs individually.. So watching this os great as I need to start to strengthen especially my left where I get issues. It’s very frustrating

@ElBrasileno13 6 ай бұрын

03:10 - Hip Raises 03:40 - Lunge Walk 05:00 - Lunge w/ Torsion 07:20 - Long Lever Glute Bridge 08:00 - Side Plank Abductor Hold 09:55 - Lunge w/ Hinge

@mounirtaleb9388 2 ай бұрын

Thanks a lot Stephen! You've made a nice didactic master class specially for those beginners as my self. I have one question: do you keep the same routine all time or there is a progression in order to keep strengthening muscles? ❤Greetings from Spain❤

@vikroy3777 7 ай бұрын

This is some of the most attractive gym work I've seen, thanks for sharing it. I just find gym work so boring. Sometimes I'll do some basic kettlebells for vanity purposes 😄 Guess I'll not be getting the medals!

@T1MB05L1C3 11 ай бұрын

9:53 this and the achilles have been problem areas for me in the past. If nothing else, I'll definitely start using that and 2:20.

@DanBP21 Ай бұрын

Thanks Stephen !

@diegoc2631 10 ай бұрын

THANK YOU VERY MUCH!!!

@rylandpeters8982 11 ай бұрын

You have a great channel mate.

@andrewthompson8663 11 ай бұрын

Hi Stephen, Thank you so much for the videos! I love gaining a deep insight into the training and mindset of professional athletes. I was wondering whether you inccorptate any upper body training into your gym routine? I do legs 2 times a week and core wokrouts throughout the week but I don't eally do much upper body stuff. You seem to have a really developed chest and arms. Do you do any upper strength workouts in the gym? And if you do what do you do and how often? Would love to hear back from you! Thanks so much, Andrew (from Australia!)

@noahmcclellan251 11 ай бұрын

I was wondering the same things

@infinitegaming1015 10 ай бұрын

I have a dream to qualify for the LA Olympics in 2028. I’m gonna work my butt off. I’m nowhere near that level yet but 4 years is a long time

@graemelindsay1693 11 ай бұрын

@Stephen When you say you get a lot of problems on your side hip but "not enough to stop you running"...what is that level of pain and when are you experiencing it? How do you determine whether or not to run through it?

@paulofranciscosalvador3321 8 ай бұрын

Hola excelente video ,si lo pudieses subtitular sería genial...gracias !!!

@getplayed7272 10 ай бұрын

I do a lot more in my workouts also to keep a little bit more muscle mass and train muscles not many people train, I ran a 57 400 meters after doing weights and almost no running except for the occasional playing basketball every month, it's such a game changer. That and actually stretching not the bs most runners do I became lethal

@chelsiepheenix5036 11 ай бұрын

This is awesome

@zenajnavi6766 2 ай бұрын

Very useful exercises 👍

@DavidGonzalez-kv1nc 9 ай бұрын

I did this series today. I’ve been lucky enough to have trained these movements in the past, but having gone through some injuries recently I decided to go all out. Just doing the movements helped me realize why the injuries have come on.

@suryaceg 6 ай бұрын

Can you please expand on your last point? I'd like to understand what you realised. I'm also recovering from some back heal injury, so it'll help me. Thanks

@adventurelifestylegr 7 ай бұрын

thanks for the video . how much time do you spend for this program

@satellitetvIreland 7 ай бұрын

Excellent video

@benedikt_ro 2 ай бұрын

Nice routine! Thanks for sharing! Btw, in 5:06 it is worth noting that for some people, using noise cancelling headphones may make it harder to balance.

@yankaitan8648 11 ай бұрын

Helpful ❤

@runningschoolofhannover3386 13 күн бұрын

Great thank you 😊❤👌👌

@nivlemhero4115 10 күн бұрын

Wow! Your body looks so ripped. Idk if I can be the same in a year but I'll do most of these exercise.

@josephvincent2682 5 ай бұрын

i just tried calf walks and toe plants for a few days and my plantar fasciitis has reduced significantly. Pleasantly surprised 👍👍👍

@danih.7068 7 ай бұрын

i ended crying with the last advise :)

@gonzaloalenda 9 ай бұрын

Should I do this after running? Or only “gym day” without running?

@alisonsezonov1420 10 ай бұрын

I have followed this routine 2-3 times a week completing all these exercises after each run. I have already been doing weights for the last year and for 5 times a week. Doing these has focused on all my weak points, which is hips, calves, ankles and everything Stephen mentioned. I have found this in combination with cutting down my volume, as I was 'trying too hard' and overtraining has improved my running and improved my enjoyment. I get very few niggles and I can now complete runs without pain, huge recovery times or injuries. If my legs are very sore as I worked hard, I have an ice bath, but I never feel like my body is not strong enough to run. I look forward to seeing how you go getting closer to qualifying for the Olympics.

@samanderson1650 11 ай бұрын

Can you please make a video about vertical oscillation/vertical ratio, and cadence? How much do these things really matter? Seems like there is some conflicting information about this.