Looking for ways to boost your running? Running Channel physio Manni, along with colleague Mo, takes us through the best 10 exercises you can do at home to improve your running and help prevent injury. All you’ll need is a set of Dumbbells and you’re good to go.
↓↓ What training exercises would you like us to do? ↓↓
What’s in this video?
00:00 Intro
00:20: Exercise 1 - Dumbbell Squat
01:22: Exercise 2 - Sumo Squat
02:32: Exercise 3 - Bulgarian Split Squat
04:08: Exercise 4 - Single Leg Heel Raise
06:02: Exercise 5 - Double-Leg Plank With Bent Knee Hip Extention
06:57: Exercise 6 - Single-Leg Plank With Bent Knee Hip Extention
07:26: Exercise 7 - Rotary Stability Plank
09:09: Exercise 8 - Squat Jump
10:19: Exercise 9 - Lunge Jump
10:55: Exercise 10 - Heidens
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What training exercises would you like us to do?
Something that targets the back please
Thanks, Manni and Mo for this video. I really would like some foot strengthening exercises
Exercise and stretches to cover Glutes and ITB and knees. I don't think i use my glutes properly when running and i get a sciatica like hip/gute pain and knee ache probably due to tightness. Anything to help sort that would be epic! :D Thanks for all the help and tips! :D
Weight training
Mobility work out
That’s a great, bite sized session. Looking forward to giving it a go and to any future installments. Thanks guys!
I've seen people doing some of these exercises but I've never done them myself. Having Manni explain how they're done properly has now given me the confidence to try them for myself. Thank you. You've inspired me to give it a go.
Really glad to hear that Ian! Let us know how you get on with them 😊
This was JUST enough. Great explanation! gonna try this -
Love the energy here. I watch way to many KZhead fitness videos probably but this is great and looking forward to now going through some of your other videos. 🙏🏻
Where would we be without the Running Channel? Will look forward to trying the new exercises from this. Other ones I've tried have had positive results. Keep it up 😊
These are a great set of exercises to do at home, post run. I love that its quick but comprehensive. I will definitely add this routine in on busy days when I want to do some strength but don't have a lot of time. Thanks!
It might have been nice for Manny to explain what the exercises were targeting and how that correlates to improving your running form. As a personal request, exercises to address a tight IT band that causes me hip pain/ bursitis.
Think the other dudes name is Mo
😂😂😂😂😂😂
I’m still laughing at your comment 😂
Stellar work lads, I'll definitely implement these exercises into my weekly plan. I've been suffering from loads of injuries since my late 20's into my now mid 30's and years of football practice as a winger. I'm trying to strengthen my muscles so that I won't be going through these as much as I've been these past years. Cheers from Switzerland fellas and keep up the good work!
Add 1km to your next run everytime he says Mo! 😂
Ok, let’s do one Mo rep
I’m not ready for a ultra yet😂
Less than 3 minutes in and I’m sure I’ve got an extra 10k 😂
Cant focus on the video now. All im doing is counting how many times he says Mo XD
Thank you for the video! Manni and Mo were great :)
Bulgarian split squats literally saved my running journey!
Thanks for sharing.
Thank you so much for this
Great set of exercises, thank you. I also added them to my out-of-town list of exercises I can do in the hotel room or hotel gym!
Great to hear! 😊 Always handy to have some "on the go" exercises in your back pocket
Thank you for explaining in detail what to do. GREAT video.
Glad you enjoyed it Jeffrey 😃 Would you like to see more videos like this?
Brilliant! Brilliant!
This was great thanks 👍
Super helpful! Thank you
This is perfect, was looking for something I can do when I am travelling.
Nice informative video. Would you ever think about doing a "work along" exercise video? Keep up the good videos 👍🏃♂️
Thanks for the great suggestion Jimmy! We'll see what we can do 😊
Please yes. Work alongs are so nice in the mix too
that would be fantastic
Yes please!
And it helps with adding views as people watch it everytime
That was lovely 👍
These are great! Can’t wait to implement them in between my runs.
great content 💯
Thank you...🎉
just on time thank you sir, amd thank you KZhead
Just started doing!
Awesome! Little and often.
Will have a go of them tonight.
Lovely session
Great exercises! I will try these
Definitely need to up my game on strength training so this was perfect.. interested to understand what the Heidens is helping develop? Does it help improve muscles that are working for stability? Reminded me of speed skating..!!
Neil, I think stability and fast twitch muscle fibers. It's a plyometric exercise as well.
Nice video!!
Love this channel
Thank you for all your amazing support! Which video is your favourite so far? 😊
@@runningchannel the split squats I like that part the most because you corrected my form and I needed that I would be to far way from the chair when I would squat down
Thanks sir
I just started trying to get back into running. I've avoided it, due to knee, hip and lower back pain from arthritis. I also sit quite a bit over the past 5 years, due to my current job. This has done nothing but increase the discomfort I feel daily and I noticed it more, the last couple of days I got out to walk/run. I figured finding some exercises to strengthen those muscles used to run, would also help with some of that discomfort I feel day to day.
I love it - I found through KZhead
tks
Very nice training exercise, I do it
Brilliant
loved it
love from Pak best trainer
great video! Exactly what I was looking for
sir you r awesome
should we do these exercise everyday? if not, how many times we should do per week? Thanks
This feels great for tennis too!!!
Good to know!
Just the kind of thing I'm after, thanks! Anything about injury prevention, exercises to improve form etc are great. Maybe also ideas tailored for eg sprints and another for long distances or trail running? Cheers!
Great! Thanks Tom 😊 We'll see what we can do about specific exercises for sprinters and long distance runners. What's your preferred distance?
10km
@@runningchannel any and all please :))
I live in india of utter pradesh village meha her hang pur i love your channel
Wouldn't mind having Mo as my running partner. 😊
I am in my late 50s, I have 3 workouts a week (run or cycle). How often should I do these exercises, once a week?. I am planning to run an alpine 1/2 marathon in the summer in 9 months.
Love these with 10 pound weights for each ankle.❤❤❤❤
Hey, what about a Soleus stretch? That's for the great content, but almost no one seems to do Soleus stretches.
Thank you Everyone is missing on Core Power!!!!!!!! Yes we talk about the Core Exercise BUT not how to use it when running!!!!!!!!!!! When you don't use your Core power, you are just SWINGING your arms, hips and legs in the air!!!!!!!!!!!!!!!! In Kickboxing, all the punches and Knee Kicks are powered by Core muscles, so much power added by core!!!! In running we have to harness the core power!!!!! I used to concentrate on each induvial movement of my arms, hips and legs, now ,I don't, I just concentrate on my Core movement, your core synchronize the upper and lower body movement. I use my core power to run and not my legs , you swing your legs and arms, they are powered by Cores. Imagine a spring Rod, try to fold and let go!!! The ends are your legs and arms, middle where all the power is , is the core!!!
Im going to start this routine. As a post menopausal woman, a lot of the current evidence points to needing to lift HEAVY weights and try not to do a lot of Zone 2 training. I just don’t know how I’m going to continue long runs by training this way.
All nice
Please explain what benefit will these exercises bring to an athlete so we don't just do something without knowing for what good reason
Mo is perfect
Anything for the posterior chain?
What’s the best day to do these in advance before the running day?
How often should we make these?
Question about the bulgarian squat: Mo’s knee passes his toes when he squats on that leg - is that good? When we so a normal squat it is not advised, right?
That's old school. If it's pain free, rock on! And see kneesovertoesguy Ben will change your life!!!
Odd question but what would you record this under on a Garmin? The strength one seems to be aimed at weight lifting would it be HiiT work out?
Probably late response, but you can always add it as a customized workout. Use your watch click "my workout" + Build in Garmin connect + strength training + add title or note (exp. 10 exercises 10 rep for run etc.) Then you can edit the steps, can delete which ever or add or change the step type. ..what I like to do is I click "add round" then it'll automatically will give me choices of how many sets and you can always hold and press the steps and move them in the box...took ages for me to figure this out, Garmin not helpful...so any strength training I do now is being recorded as long as you press "do workout on your watch", ..I have forerunner ..I hope my long explanation is understandable 😂
This excersie increase small variation in height ?
Did 2 sets. Haven't been able to walk properly in 4 days
It gets easier we promise! 😁
😂 so did it get easier eventually ?
Sir which food will take improvement running
Bro If we haven't these dumbbell?? So please make a video that doesn't require any equipment and running will improve 🙏.
Can u just list out the diet for runners which can help them run longer and faster !! Please it may be helpful for us !
Over time would you recommend 2 sets of 10 reps of each exercise or increase the load and stick to the one set of 10 reps?
See 12:33
Loved it ! Question? Can this be done after an easy run on the treadmill?
Im 40 and 1-2 strength sessions a week are essential to avoid injury.
Hey!! While running my stomach burns at one side how to get rid off
Best food for running to fitness level Bater
Does it matter on the Bulgarian squat whether the knee comes forward over the toes on the front leg?
3:36 should his knees go past his toes when squatting or does it matter? I always hear how it causes injuries.
Yes as long as heels stay on the ground
@@mattmckee6145 aQ
As per my knowledge , we shouldn’t
Wow 🤩🤩😳 very nice information 👍 sir my target 🎯 is 1600miture runing and my goal is Indian army 🪖💗💗💗 your video is very nice thanks 😌
Guys I appreciate the channel and the good message it sends out but get a strength coach to write the programming next time. No need for 3 squatting patterns and no hip dominant movements should be balancing these out. Plyos should come before your strength work also.
What are the best exercises for 1600 meter running
can someone answer? can i use kettlebell instead of dumbbell?
Certainly..You can use a weight which has a good grip and well-balanced weight distribution.
New subscriber here
Made my day...made my day
Sir I got pain after run above 10k how to avoid it
It was a bit unclear how many exercises ,repetition and minutes to do 🤣 Great video guys. Would you do a work out for mobility
10 repetitions. 10 exercises. 10 minutes.
@@joviaathieno475 I was joking 🙃 😂
@@steveh8758 🤣 cool
New subscriber
Welcome! Glad you are enjoying our videos 😊
From my experience a squat should always be done bellow parallel. Also calf raises should be done with a straight leg and with the knee bent slightly so you can hit both of the calf muscles. Love the video.
Although below parallel is considered most optimal, not everyone has the range of motion and/or flexibility to reach that level. Improving flexibility and ROM is possible and most definitely should be worked on, but sometimes the construction of the hip socket and/or pelvic position will still prevent deep squatting. Squat as deep as you can while maintaining skeletal integrity!
No doubt, working on flexibility is first and foremost. Thanks for the content.
99999
Very good information Thank u sir
Mo is "awesome".
I love that..i will try thanks godbless AlexSVillarosaJr. Phils.
I have issues with the heel raise. My Achilles doesn't bother me when I run, but when I do that exercise, my Achilles tendon pops. Should I find a different exercise to strengthen my calf's?
Have you spoken to a medical professional? Have you previously injured your Achilles?
@@runningchannel I have talked to a physical therapist about it, but she doesn't think it is serious because it is not hindering me from running or giving me pain. It just surprises me when I stand on my tip toes to reach for something high and my tendon pops. Would the heel raise exercise strengthen it or hurt it, and should I not use the weights? Also, I have not injured my Achilles before.
Do explosive strength exercises help you economical running?
Sir how to run 1600 meters on timing
Is it for post run or for no run days? I think that 10 kilo for 10 reps is insufficient, isn't it? Something like 20 kilo should be better load for 10 reps.
Hello sir 1600 Mater Running New Tips 4:45 Time for Oneprud
Please make video on 1600m in below 5 minutes
Assam 🎉
What the name of the guy doing the excerise? I missed it.
I think its mo, can't be sure
What’s the name of the student in the video?
This exercises done daily or alternate days
A couple of times a week
Split squats always get me:( I usually have DOMS for days after a few sets of those:(
They can be really tough, but they're a great exercise to accompany your running! What's your favourite exercise?
Mmmm need to locate some dumbbells. Gumtree here I come.