4 of the best exercises to improve your running

Updated: Apr 10, 2018

Wait? I'm supposed to do something other than just run?...

John Withinshaw gives us his 4 best exercises to help make you a better runner.


I posted up an article on Facebook on the 6th Jan with a link in regards to some tips to help stay injury free during the marathon training season, which is now upon us.

If you'd like to read it, it's by a guy called James Dunne who I have utmost respect for, well worth looking at. Follow this link if you're interested;

https://www.kinetic-revolution.com/strength-training-for-distance-runners/

With that in mind I thought I'd put together a couple of video's of some exercises I feel are immensely important for all you runners out there.

I'm always banging on about how important your Butt cheeks (Glute Muscles) are when you run. In a lot of cases, merely getting them fired up before a run is enough to get them helping your running technique and comfort.

Two of my favorites are the Bird-Dog/Mule Kick and the Glute Bridge/Hip Raise.

When you do these exercises remember to keep an engaged and braced core with abdominal breathing to stabilise the pelvis. Always breath out on the effort phase too.

Try 3 sets of 10+

Click the links below to see the videos;

BirdDog/MuleKick

GluteBridge/HipRaise


As for strengthening the glutes to help make them perform better and to improve your running even more. Two of my favorite exercises are the R.D.L. (Romanian Deadlift or Straight Leg Deadlift) and the Bulgarian Split Squat or 1 Legged Split Squat.

Try 3 sets of 10+

Click the links below to see the videos;

RomanianDL/StraightLegDL

BulgarianSplitSquat/1LegSplitSquat

Single leg work goes a long way to evening out the strength of both legs, balance, core strength and hip hinge power.

Including all of these into your running program will pay dividends when you're out there in the training grounds.

They will also give you glutes of steel, so no chair in the land is safe, and will give your butt a great shape too.

Remember to keep an engaged and braced core and abdominal breathing pattern to stabilise the pelvis. This will maximise the effect of the exercise and focus the strength onto the hip drive.

In Fitness & In Health

John 'Gluteus Maximus' Withinshaw

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