The Science of Running: Strength, Technique & Injury Prevention

It's gym time. I always advise runners to incorporate a variety of exercises for each muscle group, like these lunges and plank variations, to ensure all muscle fibers get a thorough workout.

During the offseason, I focus on increasing the weight load in strength training. A good session starts with a warm up like rowing, followed by key exercises like standing calf raises.

It is amazing how accurately my Garmin watch can track different strength exercises. This data is valuable for monitoring progress and ensuring a balanced workout.

The Soleus is a key muscle for long distance runners, yet it's often neglected. I demonstrate how to strengthen it with seated calf raises, using a dumbbell or just your own body weight, to prevent common running injuries.

The Soleus muscle is often the culprit behind many running injuries. Seated calf raises are the best way to strengthen this muscle and protect yourself from issues like tight calves and heel pain.

Here I explain the importance of the Soleus muscle. Strengthening it helps prevent common problems like tight calves, Achilles pain, plantar pain, and shin splints.

A strong and stable core is essential for running. The hanging L sit is an excellent bodyweight exercise to build core strength, stability, and isometric strength.

A stable core allows you to control your arms and legs for better running economy. Here are three simple but effective exercises, including plank variations, to build that stability.

Strength and agility are both crucial for running performance. This video shows three exercises to build both, including low squat hops on steps and inverted rows.