Top 5 Exercises To Bulletproof Your Running

We all want to be stronger and less injured runners, right? So why not invest in ourselves in the most simple way we can. By choosing 5 easy strength exercises (that you can do anywhere) and then making them a habit!

This week I recruited the help of my friend Mark Jones who I used to live with at University, has a degree and masters in Sports and Exercise Science, has been a PT for over 20 years and is one hell of a nice bloke. So go show him some love at his socials below.

Mark's Insta - @Jonesthetrainer

Contact Us -
Insta - @thismessyhappy
Facebook Page - This Messy Happy
Facebook Group - 'This Messy Happy - Running and Triathlon'
Fitness Freaks Podcast;

Ben's Running Gear

Mary's Running Gear

Strength & Conditioning Gear
Weights Bench/Squat Rack (big money - mine was about £250 if that helps)

Camera Equipment

[jonesthetrainer]

Thank you to Ben and Mary for inviting me on to their channel 😊 I was a pleasure to collaborate on this and be a part of their amazing content. Always happy to offer any support to anyone looking to improve their running based strength training.

[akselsigneben]

1. Bulgarian Split Squats (3-4 sets / 8-10 reps / per leg)
2. Single Leg Deadlift (3-4 sets / 8-10 reps / per leg)
3. Heels Raised Goblet Squat (3-4 sets / 8-10 reps)
4. The Palloff Press (3-4 sets / 8-10 reps)
5. Singe Leg Hip Thrust (3-4 sets / 8-10 reps / per leg)

[Stevemulka]

Hi Ben, as a new, 63 year old, runner (since January) I know I should be doing some strength training but have really struggled to find the motivation. The run / walking of about 30k week is locked in, no matter the weather. I just could not commit to the strength training. This is the magic key! I cannot thank you enough for this and all your other motivational videos, cheers! Steve.

[Jojo-ebgi]

This was really helpful, I’m overwhelmed with strength training and try to do so much variety that I can’t get into a routine so it’s great to have something that’s manageable and bite sized thank you 🙏

[boyceway]

One thing to add to the single leg hip thrust is a band attached to both feet to add resistance to your hip flexors. Kill two birds with one stone.

[ADAMBLAZEVIC]

Perfect timing, I’ve just got a small injury because my muscles just couldn’t keep up with my cardiovascular leap, I just had to put more focus on strength, already started with some but I have to do it more often, thanks for sharing!

[harvestersrest]

Yes to using momentum!!! That makes such sense to me. How much easier is it to get up and do it when you don't have to get up, you're already moving!

[NicholasHallows]

Very useful video. I run or swim in the morning and do my S+C in the afternoon once I finish my work. I always tell myself even just doing one of the exercises will be beneficial but once I've started, I always do the whole routine.

[likwanyen]

Another great video with very practical and informative advice. Another thing that I really appreciate is that you don't though those free B-Rolls clips that other running channels use with models running with perfect form without breaking a sweat.. and instead you use clips of yourself and Mary and organized in such a good sequence that makes all your videos very comprehensible and allowing your audience feeling more connected to you.. Keep up the fantastic work! A huge fan of your channel 😊

[liamallport]

Always great advice from this channel. As someone who does very little training other than running. Giving some of these a go will be a good starting point for me

[Nwt]

loving the channel.. ive pretty much binged watched 80% of your vids in the last few days, your story and enthusiasm is very infectious, im starting your 41 week plan tomorrow.. after a 5 year lay off of running due to job change and non positive mindset. I used to love running and i know i can again sooo Thanks for the motivation to start again

[gaba]

its my first week of running and im very glad i found your channel so early! all your videos have such a pleasant and friendly feel to them- the way you explain things makes running seem very approachable! the fact you not only shared exercises but also explained how they benefit you AND gave tips on how to form the actual habbit itself is so helpful! i appreciate you wanting to share knowledge from your experiences with us, keep up the great work:)

[chriscotton]

I totally get your ideas on habit stacking and habit scaffolding.

My running has gone from C25K and the 3x30mins week habit that it engenders to 60-90mins 6days week. Just building on a good habit over time… and that time was 4-5 years in my case.

Also my 30min run is now a 45-60min run with warm-up, cool-down, stretching, strength work and plyometrics all thrown in… all-in a 90min hybrid session has now developed from that initial good habit.

[JamesMartin-glgg]

Ben and Mary, wonderful nuggets of information. You keep it so wonderful simple and easy to adapt for implement in you trading schedule.

[ankit-b]

Great content as always. Loved how you shared home workout alternatives. I have been feeling a little bit of pain in my left hip. Any suggestions?

[CallistoWolf]

Thanks for the video! Especially for the alternatives at home that will be helpful for new folks. I was also using random things around the house for weights as I started out, lol.

[giudeba]

Amazing 😍. Looking forward to adding them to my S&C routine!

[rodrigoluizdesouza]

Great video Ben. Glad to see thar most of these are already in my strength routine 😅

Now I'm experimenting with gymnastics rings - and they are hard to master, but fun to play with.

If I can add my 2 cents to the convo:

"Get Stong" - an introductory book to calisthenics by the Kavadlo Brothers - has great workouts with minimal to no equipment for those who are interested in having good conditioning. The book contains a training plan with detailed explanation and lots of pictures. The training plan is 16 weeks long but, for us runners, the last four weeks aren't strictly necessary unless you are also into learning some cool moves.

[lauraclayton]

Defo going todo those exercises they look really good

[IainThacker]

I came to running a little under 2 years back with the strength training already locked in and it's kept me largely injury-free and allowed me to make progress as a 50-something that sees me able to set targets like "EA masters standards" for my 10k and actually have a chance of achieving them!