GYM routine for runners | helped me run 2.09 marathon

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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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[ryanflaim]

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

[mad_incognito]

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.

[dmkn]

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

[ku______]

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 !

[danslater]

Love the bold opening statement: fitness is gained on the road, medals are won in the gym!

[philcowin]

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

[truth-Hurts]

This is the man to follow....there are 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 !!!!

[ElBrasileno]

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

[fletchadam]

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

[ThomasRedmond-qq]

I have done a combination of Stephen's different S&C routines for about a year now and I absolutley love them. I love the fact that he takes the time to explain why each thing works and the technique. What a great video❤

[TheRunnersOdyssey]

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.

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!!!

[Nickerooster]

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

[infinitegaming]

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

[iwmdglq]

I'm a new runner, currently at around 14 min miles and I know how abysmal that is, but that's just where I'm at now, not where I'll end up. Trying to enjoy the journey. Thank you for sharing your routine with us. Will definitely try to incorporate some of these. I love how real and vulnerable you are when you talk about how difficult it is to speak to ourselves in an gentle way. Looking forward to more of your videos.

[betchieharrison]

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

[markhenriksen_art]

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.

[OSMtraining]

Great video. I constantly am telling my clients that we're looking to build Strength Through Mobility to train away their back pain.

[lancelotisupnext]

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

[gretskycompton]

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