Top 5 Isometrics Every Runner Should Do

Here are the top 5 isometrics every runner should do AND how you should do them.

I recommend performing these drills before your run or as a separate training session.

The drills are as follows:
1: Single Leg Calf Raise Isometric (this can be done holding the top position to challenge the ankle stabilizing muscles such as the peroneals or at a 90 degree angle to isolate the effect more to Achilles tendon strength) Perform 2-4 sets of 20-30 seconds.

2: Wall Sit. This is a go to for runners to improve the way the quadricep muscles activate and to put a consistent load through the patellar tendon. This can be progressed to a hack squat or knees over toes lunge if the goal is to progress load through the patellar tendon and further improve tendon capacity. Perform 2-4 sets of 20-30 seconds

3: Side Plank. This is an excellent exercise to build up the capacity of the lateral chain. The glute medius muscle is often blamed for poor overall capacity of the lateral chain including the oblique muscles. This is a great exercise to improve your running economy and position. Perform 2-3 sets of 20-30 seconds

4: Hamstring Bridge. This is similar to the glute bridge but with a more extended knee position. This position is more join angle specific to the demands of running. Ensure that the knee is only extended as far as you can hold while still achieving full hip extension. Perform 2-3 sets of 20-30 seconds. If performing single leg, perform 10 seconds each side alternating back and forth for 60 second total sets.

5: March hold. Alternate between single leg holds for 5-10 seconds at a time totaling 60-90 seconds with the goal of holding more than 50% bodyweight between both hands. Dummbells or kettlebells can be used for weight. Weighted marches are an excellent functional exercise to bring together strength and capacity in a running specific position.

This list of isometric exercises for runners will lay an excellent foundation for strength and neuromuscular control of the lower body and core during running.

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Books I recommend: (Affiliate links below support The Movement System Content Creation)

1. Leadership Game Plan for Success (John Wooden)

2. Science and Development of Muscle Hypertrophy

3. Periodization Training for Sports

4. Essentials of Strength Training and Conditioning

5. Conscious Coaching

6: Strength and Conditioning A Biomechanical Approach

Comment below if you have any questions!

Disclaimer: This video does not have any affiliation with, or any recognition, sponsorship, or endorsement by, the NSCA. CSCS® and Certified Strength and Conditioning Specialist® are registered trademarks of the National Strength and Conditioning Association.

✅ Let’s Connect:

[crljump]

That is some awesome content. I really like the way you talk too

[dannalexander]

please do a plyometric workout for single leg approach need it asap love your channel though

[avocado]

how do you do a isometric heavy loading gastrocnemius upper muscle ( and upper ligament??) for post running pain?

[avocado]

would that be a pulling/curling with legs towards the body??
(how do you do a isometric heavy loading gastrocnemius upper muscle ( and upper ligament??) for post running pain?)

[shadowplaxianthgaming]

Hey man, i was searching for an iso workout to do so i can improve my athleticism in basketball. Will this help as an excercise i do 3 times a week?

[rbrow]

How frequently or how many times per week should this be done? Can this be done every other day?

[sohamjoshi]

Should we be using shoes while doing these exercises or bare feet is better