The 5 MOST IMPORTANT Exercises for Runners

Timestamps:

0:00 Start
0:48 Why Strength Training is Important for Runners
2:24 Exercise 1: The Step Variation
3:48 Exercise 2: The Squat Variation
4:41 Exercise 3: The Calf Raise Variation
6:02 Exercise 4: Core Exercise (Hip Flexor)
6:48 Exercise 5: Full Body Exercise
8:20 Conclusion

Public Service Announcement For All Runners - you need to watch this video! Strength training is an essential component for success with running, however, it is a common lacking component in most runner’s training programs. Due to the fact that the most common running injuries can be associated with lower extremity strength deficits, it is extremely important to educate runners why and how they should perform strength training. In this video, you’ll learn our top 5 favorite strength training exercises for runners, why they’re important, and slight modifications and variations so that you can find the best fit for you and your workout routine!

Why is strength training important for runners? Running is an impact sport! Running can impose up to 8x your body weight in force on specific structures in the body. Because of this, running injuries are not uncommon, actually up to 50% of runners at some point in their life will experience an injury because of running. From research and our experience, we believe 80-90% of these injuries are due to training errors, with one of those errors being a lack of quality strength training!

What should the exercises focus on? There are 3 components to running that should be addressed with strength training. Propulsion - meaning propelling the body forward with each step you take, this requires strength. Braking - being able to slow yourself down and control your body with each step you take while running, this also requires strength. Single leg - running is a single leg sport, thus you better include single leg strengthening exercises!

Below you’ll find an outline of the exercises discussed in the video, be sure to watch the entire video to learn WHY these are important, how to perform them, and modifications/variations you can try out to see what best fits your workout routine!

1. Step Variation
2. Squat Variation
3. Calf Raise Variation
4. Core & Hip Flexor Variation
5. Full Body Axial Loading Variation

Titan Fitness Height Step:

The [P]rehab Membership:

A new era is upon us, the all inclusive Prehab membership! This is the ultimate anti-barrier solution to keeping your body healthy. Access state of the art physical therapy, fitness programs, and workouts online in the comforts of your own home or gym! Trial it for free, and learn how to get out of pain, avoid injury, and optimize your health with [P]rehab!

[P]rehab Website:

Follow us on social for more awesome content!

[raw_pc]

Those exercises are extremely important if you want to run a lot without injury. I learned it the hard way. Always do a good warmup before the run.

[maralynsadler]

Excellent. Thank you. I'm 73 years old and am running my third Half Marathon in a few weeks. These exercises are just what I was looking for for strengthening the legs. All straightforward to follow and do at home.

[MichaelGoitein]

I have trained with the PRehab team - tore my right meniscus last year, and did their knee program as a last-ditch effort to avoid surgery. Went from crutches & not being able to walk to being able to hike challenging trails. I've just started their Running Program, and it is amazing - a really solid, gradual program to get me from brisk walking to my first jog in over a year, pain-free. I can't wait to get to get into increasing running speeds. Couldn't have done it without these guys.

[thamilawrence]

I followed this program for 8 months and went to run my best Comrades and finished with no pain for the very first time. In the build up I also broke a lot of PBs. Thank you guys

[danread]

The 5 exercises:
Step up variations
Single leg squat variations
Single leg calf raise variations
Core variations including hip flexors
Loaded carry march or on toes

[rynewaites]

Thank you guys. This helped a lot because I was in a bad car accident some years ago and hit the left side of my head on a window. After going through a coma for 8 days, I woke up and had no ability to run..could barely walk but I’ve improved on my walking skills and this video helping me get back in my running state of mind. Big ups to you guys cuz just a couple workout got me steps closer to achieving running again.

[MB-hzwm]

Training hip flexors and backs of legs (calves) is a game-changer. I already do a lot of walking / stretching legs backwards with Rango and Ballroom dance as a follow but honing in on those two (as well as that axis, loaded walk exercise) make such a difference. They’re also the muscles you use to catch yourself if you ever slip / lose balance for those who are aging (well… we’re ALL aging) 😂

[RS-ecik]

I was struggling in the police academy before I found your video. I followed everything to the T, and now in running my mile and a half well within standards. Thank you gentlemen.

[M.Elyami]

I'm a runner and I haven't been going to the gym for years and haven't been doing legs (other than running and some plyometrics here and there) so I did those exercises today and I very much enjoyed every second of them, thank you so much 🙏

[agnidas]

I read books, studies and check out what the best of the best do. Still found something new here, amazing.
I train my hip flexors and core in general and that really helps with running for sure. Glad to see others are doing it.
Focusing on single leg focus exercises makes so much sense :D

[relentlesspursuitofshade]

I avoided leg strength training for years. As a runner I developed arthritis in my left knee. Instead of building the muscle around the knee, I stopped the squats and lunges. The result was one injury after another.
I now have a personal trainer and trust the trainer. I went from almost not being able to go for a walk a year ago to finishing a marathon by the end of the year. I used all 5 of these exercises in different variations. And stretching, starting back with elliptical only training to walk/run training, to eventually back up to running.

[yogeshsatoskar]

Hi I am Yogesh from Pune India. I am 60 years young. I have been running for past 5 years. I enjoyed you exercises. Thanks a lot

[bobdole]

If any runners are looking for a cheap weight to use with these exercises, try filling a backpack with sand or rocks. Most people have an old school bag lying around. Put random rocks from around your house in it, you can easily get it to weigh 30 pounds.

Even though a regular back pack isn’t meant for it, as long as you’re not slamming it around (which you shouldn’t be in these exercises) it does the job

[MiguelAnton-yexd]

Love it. Simple. Straightforward. Effective. No fancy, gimmick exercises.

Good work, guys.

[kzsposeidon]

Hip flexors are key as I'm running a lot of verticals. Injured one of them quite badly in a 100k 2 years ago. Training helped me stay injury free so far

[syedalikazim]

Thanks for a very informative video. Big thumbs up 👍

Being a runner, who is battling Runners Knee at the moment, I’ve learnt the it’s importance of strength training and cross training, the hard way.

You know what would be super useful? Make a “follow along” version of this video with the right reps that we can put on and follow along.

Thanks once again

[jcox]

I've been doing some of these already this past year, and have noticed massive improvements with my running form and efficiency with my long runs. Thanks for the added workout suggestions, I will definitely incorporate them in my strength routines!

[ElitePerformanceInstitute]

As a track and field/XC coach, I have to say, I love the exercises you picked! The nice part is you can do these almost anywhere even with limited equipment which is great for distance runners! Nice video! 🔥

[gracebyers]

This is awesome and I absolutely loved the way you explained the 'why' of everything as well as showing the exercises! did my first 1/2 marathon last year and was very much a rookie - pretty much just showed up/did my training runs and that was it. Super keen to take a bit more of an informed approach for the next couple this year, thanks for the help!!!

[anilgandhi]

I loved the simplicity and depth of the program. Saved the link, I am coming back again as I practice