Most important exercises for runners | Full Workout Routine to run faster and prevent injury

No video

Most important exercises for runners | Full Workout Routine to run faster and prevent injury

Рет қаралды 116,264

Күн бұрын

This workout is perfect for you if you want to strengthen your core and knees, prevent injury and run faster.
You might also like this workout ► • 40 Minute Full Body Cr...
🗓️ DOWNLOAD February Workout Schedule ► the-art-of-hea...
Details for this workout ▼
○ Muscles worked: Full Body (legs & core focus)
○ Time: 35 Min. (Warm-Up and Cool-Down included)
○ Equipment: Two Dumbbells (for reference, I used 2x 5kg)
⏱️ 55 sec on | 10 sec off | 1 round👇
Warm-Up
• Downward Dog Foot Pedal
• Lunge Side Reach to Knee Lift
• Single Leg Standing Weight Pass
⏱️ 30 sec on | 10 sec off | 2 rounds👇
Superset 1
• Single Leg Deadlift with Knee Lift
• Weighted Side Plank with Rotation
Superset 2
• Explosive Step Up
• Dead Bug
Superset 3
• Goblet Squat + Calf Raise
• Elevated Bent Knee Side Plank
Superset 4
• Skater Jumps
• Side Plank Knee to Elbow
⏱️ 30 sec on | 5 sec off | 1 round👇
Single Leg Drop Set
• Bulgarian two Dumbbells
• Bulgarian one Dumbell
• Bulgarian Bodyweight
⏱️ 45 sec on | 10 sec off | 2 rounds👇
Core Finisher
• Runners Crunch
• Mountain Climber
⏱️ 45 sec on | 10 sec off | 2 rounds👇
Cool-Down
• Deep Lunge Hip Circles
• Foot Stretch Knees to Floor
• Shin Stretch
○ Subscribe to my channel for weekly Workouts and Podcast Episodes ► youtube.com/@M...
Disclaimer
Before starting this workout, consult with your healthcare provider, especially if you have pre-existing health conditions. This workout is designed for individuals with a general level of fitness; adjust intensity based on your fitness level. Pay attention to your body's response during the workout; stop immediately if you experience pain, dizziness, or discomfort and consult a healthcare professional. Participation is voluntary and at your own risk; the creator is not liable for any injuries resulting from the exercises. The information in this video is for general educational purposes and not a substitute for professional medical advice; seek guidance from your physician for any health concerns.
💪Try my Workout App for free: ► 0de371-2.mysho...
🍽️ My Nutrition App (The Art of Health):
○ iOS - Apple Store ► apps.apple.com...
○ Android - Playstore ► play.google.co...
1:1 Coaching Waitlist ► bit.ly/3GCcfxj
🎙️ The Art of Health Podcast ▼
○ On KZfaq: • The Art of Health Podcast
○ On Spotify: open.spotify.c...
○ On Apple Podcast: podcasts.apple...
My Website ► the-art-of-hea...
Business Inquiries ► marie@fyndafit.com

Пікірлер: 67

@MarieSteffen 6 ай бұрын

Good morning everybody! I enjoyed this workout so much as I'm currently in my prep for a running race. It's super important for runners to do strength as well and ensure that all joints and ligaments are strengthened for optimal stability and to prevent injury. As always we have a mobility part as a warm-up and cool-down as well. Can't wait for your feedback!!! :) How often are you running and what's your running goal? (just getting into running, prepping for a race, feeling fitter, etc.?)

@p.k.nadesh6846 6 ай бұрын

all the best😊

@p.k.nadesh6846 6 ай бұрын

Beginner in running.... hope this motivates me to start running schedule

@camillejosse 5 ай бұрын

Prepping for my first marathon in April and my first 50k trail run in July! This was an absolute killer, Marie, thank you. So hard and sweaty (especially this bulgarian splits sequence!!), but I can already imagine the benefits in the long term.

@MarieSteffen 5 ай бұрын

@@camillejosse im so glad to read that! Especially for trail runs we need to have strong joints! Good job incorporating this workout into your prep. I wish you a great prep and run in July! 🥳🫶

@camillejosse 5 ай бұрын

Thank you!@@MarieSteffen Hope your race will go smoothly as well :)

@teagankayomi2894 Ай бұрын

Wow! This workout killed me. Organization and choice of exercise is super well done and I love that you included a warm-up and cooldown part too. I will definitely be doing more Marie Steffen workouts in preparation for my first half marathon. 🏃‍♀️

@MarieSteffen Ай бұрын

@@teagankayomi2894 Yeii I’m so happy to read that!🫶

@passionatelycuriouslifestyle 5 күн бұрын

New to your channel! I found you by searching unique workouts 🎉😊 I absolutely loved this workout! Thank you for a great routine! ❤

@meitingng7791 3 ай бұрын

Damn i fall in love with this making-me-super-messy-looking workout! I am a beginner runner and through this workout i really find out my weak muscles and weak points so that i can focus on improving them! Perfect to do it on rest days. Thank you so much for making such a great content!

@SiFu46 Ай бұрын

I am new to running, too, and preparing for a 10km run. I will add this routine to my training plan. All the best, and thank you.

@MarieSteffen Ай бұрын

@@SiFu46 you’re very welcome and I wish you all the best for your first 10k run🥳

@jennbateywithkellerwilliam8431 3 ай бұрын

Excellent workout! Thank you. Production high level, like the chill music and no talking. Strength, mobility and flexibility all in one (and I’m sweating). 👏🏼

@jeke3457 6 ай бұрын

Guten Morgen und Danke schon mal für das sonnige Workout, freue mich am Abend darauf ... 🤗💙💙

@Debbieperry-nc1gkfitafter40 Ай бұрын

Thank you. I really enjoyed this!

@MarieSteffen Ай бұрын

@@Debbieperry-nc1gkfitafter40 you’re welcome! And thanks for joining ☺️🥰

@schuschumusica 5 ай бұрын

So beginnt man noch viel lieber den schönen Tag! Dankeschön ☀️🙏🏼

@MarieSteffen 5 ай бұрын

Gerne😍🫶

@ii-fu3eg 6 ай бұрын

Perfect! Thank you!

@aftmsg 4 күн бұрын

59 years old and training for my first half marathon, great workout thanks.

@DxisAina 22 күн бұрын

Thank you so much for sharing this content ❤ from Australia

@ostfriesenmadel5328 6 ай бұрын

Sehr schön, ich habe mir das Video jetzt schon mal angesehen und bin ja schon fix und alle vom 'Nur Anschauen' 😂 Ich werde es definitiv üben und bin schon gespannt bis zu welcher Minute ich durchhalten werde 😀 Aber toll so ein langes Video, damit kann man sich steigern, Danke, liebe Marie - wie immer perfekt ❤ Du bist für mich die stylische jüngere Hardcore Version der Gabi Fastner mit Anspruch 😊

@sunitalegallou9311 12 күн бұрын

This workout destroyed me in the best way possible! I collapsed during several side planks but plan to bookmark this workout and use it as my weekly strength dose. Love the music, timers and preview thumbnails!

@michelleveysey3134 Ай бұрын

That was tough! Revealed some weaknesses so thank you!

@MarieSteffen Ай бұрын

@@michelleveysey3134 that makes me happy. Good job on noticing a weakness. Where did you recognize it?

@soniad9326 2 ай бұрын

Consistent and messy here today. Absolutely love it. Awesome video thank you so much

@marqusolofsson3552 4 ай бұрын

Ty so much

@dietraumfigurakademie 2 ай бұрын

This is what I needed today! thank you 🥰

@YuliaGrushevskaya-bi6he Ай бұрын

Many thanks🎉😊

@MarieSteffen Ай бұрын

You’re welcome 🫶🫶🫶

@Inkandawl 3 ай бұрын

Schön vielen dank! Exactly what I needed to strengthen my stabilizing muscles. I particularly loved the elbow to knee plank with the upper leg on the couch. My adductors really felt that!

@GhayathriS 3 ай бұрын

Hey, Marie! Great video. Really sweat it out on the mat today. 😄 I have shin splints and I'm hoping some strength training helps strength them. But I think i would've appreciated variations for exercises that require the bench 😅

@mayascharnagl3347 6 ай бұрын

Tolles Workout. Werde ich jetzt in meine Marathonvorbereitung integrieren!❤🎉

@MarieSteffen 6 ай бұрын

Oh wie toll ich wünsche dir ganz viel Erfolg bei der Vorbereitung. 😍Machst du den in Berlin?

@a12i9 6 ай бұрын

I only just saw the detailed info in the description, that's super helpful! Do you always do that?

@emilynelson3066 15 күн бұрын

I run cross country and track. Definitely adding this to my routine

@luispalacios7412 3 ай бұрын

Definitely incorporating strength training I just got injured with Achilles tendinitis. Unfortunately I never do anything but running.

@EsenBozoglu 25 күн бұрын

Harikasınız 🎉❤

@shelley6670 6 ай бұрын

Thoroughly enjoyed this one, thank you! I don't even run but loved it x

@user-ri2bu8vw7y 3 ай бұрын

Saludos desde mexico 🏃‍♂️🏃‍♂️🏃‍♂️

@annabella612 6 ай бұрын

top training für die runners unter uns

@MarieSteffen 6 ай бұрын

Das freut mich meine liebe! Wie oft läufst du die Woche?

@dmrevolution777 Күн бұрын

For men, how heavy of dumbbells should I be using?

@kyliewatrous9338 Ай бұрын

I just want to clarify that this workout routine strengthens the calf and leg muscles necessary to keep shin splints and pain away, correct? I ask this because my legs are insanely weak and while running or even walking it’s been super painful..

@shajirit9085 2 ай бұрын

👍🏻🔥👆🏻👏🏻👏🏻👏🏻

@goodyeoman4534 2 ай бұрын

You only need about 4 or 5 exercises to do twice a week for running.

@MarieSteffen 2 ай бұрын

There are many ways to add a strength routine into your running schedule

@goodyeoman4534 2 ай бұрын

@@MarieSteffen Indeed. Thanks for the video.

@jeke3457 6 ай бұрын

Es sah so smooth aus bei dir aber der Balanceeffekt + das einseitige machen es echt zusätzlich anspruchsvoll. Motto war "slow is fast" 😅👍🏻🙏🏻💙

@MarieSteffen 6 ай бұрын

Die Balance ist echt eine Herausforderung das stimmt😅🫶

@katharinakoch6894 3 ай бұрын

How often per week would you recommend to do this?

@MarieSteffen 3 ай бұрын

2x times is fine. Of course dependent on your goal and other workouts you do☺️

@lattakia3812 6 ай бұрын

How heavy should my dumbbells be?

@MarieSteffen 6 ай бұрын

You see the weights I'm using for reference in the description. But there is never a prescription for weights, as everybody has different strength, goals, body types etc. :)

@Mighty_Mouse_Me 4 ай бұрын

@@MarieSteffen i dont have weights at the moment i used a heavy bottle haha

@user-jr5wo6gw5f 4 ай бұрын

30.20

@user-jr5wo6gw5f 4 ай бұрын

2.40

@hgpwns 4 ай бұрын

When do you do this? Is it ok to just do it during my off days?

@MarieSteffen 4 ай бұрын

Yes as long as you have one full rest day❤️

@user-jr5wo6gw5f 4 ай бұрын

24.40

@augustf6901 2 ай бұрын

How much weight in your dumble?

@MarieSteffen 2 ай бұрын

I always put my weights in the description ☺️

@Surhejciguwkan Ай бұрын

14:20 😂

@minimarsed Ай бұрын

i'm a beginner runner and this made me realize just how much upper body muscle i lack 😭😭 my arm was wiggling like crazy on the side plank on the chair, i had to skip it cus i was scared it would break lol 🫶 thank u for the workout

@MarieSteffen Ай бұрын

@@minimarsed I‘m so proud of you for pushing through. Take your time and rather do slower movements of fewer reps at the beginning and ramp up the intensity with reps or weights once you feel stronger and your body adapted to the new movements ☺️🫶

@user-jr5wo6gw5f 4 ай бұрын

29.30