The 5 Most Important Exercises for Runners

Watch and Read This Episode HereIf your running sucks, it might be because you're weak AF... just kidding, not really. Look, we all want to be better runners—to run faster for longer and feel like we're cruising while everyone is huddled over a trash can hurling up their GU gels. But here's the hard truth most runners don't want to admit: they are weak. Don't worry—I've got the fix with 10W2S's founder and resident physiotherapist, Sam Shearman.In this episode, I’ll go deeper than I normally do and squash all myths about run strength training with the help of a medical sports professional. We’ll clear up all the confusing stuff while also giving you 5 bodyweight-only run-specific strength training workouts that you can do right now in your house with no equipment. If you’re a more advanced gym rat, you can make these harder with weights/resistance.What You’ll LearnThe five different exercisesSplit Squat, Single Leg Deadlift, Bent Knee Calf Raise, Push Ups, Side Plank (Knees) + Leg RaiseWhat they areWhy they are importantHow to do themexample setsand more!Time Stamps[00:01] - Introduction to the importance of strength training for runners.[02:24] - Deep dive into Bulgarian split squats and their benefits for runners.[06:15] - Why single-leg deadlifts are a top exercise for enhancing running stability.[10:29] - Discussion on common mistakes in strength training and how to correct them.[13:20] - The critical role of bent knee calf raises in a runner's workout regimen.[17:18] - Effective workout routines and rep ranges for building muscle and tendon strength.[19:38] - Exploring the fundamental importance of push-ups for runners.[22:55] - Insights into the side plank with leg raise, including technique and common errors.[25:57] - Recap of the episode's main points and additional tips for effective strength training.[30:40] - Closing thoughts and additional resources for runners.Links & Future LearningsWatch & Read this hereDownload the 10W2S Strength Training for Runners App hereThe 7 movements you need to master as a runner10W2S on InstagramDLake Runs on InstagramSponsorDLake One Percent Better Newsletter - The truth is, most running info is repetitive. So to make your life easy, I spent the last 11 years reading, watching, talking to experts and doing as much as I could so you don’t have to make the same mistakes as me. Join 1,100 + other smart runners and sign up now! Hosted on Acast. See acast.com/privacy for more information.

Om Podcasten

This is a podcast about how runners can live better lives through consistent self-improvement.Unlike other running brands, The 1% Better Runner focuses on how small, daily habit improvements ripple into broader life success, helping runners perform better both on and off the road, track, or dirt.I’m Daren DLake: Certified running and nutrition coach, Sub-3-hour marathoner and 10-hour Ironman finisher.Since 1996, I’ve been helping other self-coached runners, researching, and experimenting on how to better myself 1% each day.A few times a week, I’ll drop how I’m tweaking my training, sticking to habits when life’s messy, and cool stuff from coaches and health pros. It’s a no-BS cheat sheet for building better habits—not just for running, but for work, relationships, and personal growth too.Join thousands of other committed runners listening to the most exciting run and endurance sports content on the internet and get more tactics and strategies in your inbox each week.Bonus - Get my free 30-day base and habits training plan when you sign up for the free newsletter here.PS - Podcasting is very "1-way," so let's fix that. Hit us up if you have any feedback, want to collaborate, or just wanna tell me about your training. On Instagram @dlakecreates or talk@dlakecreates.com Hosted on Acast. See acast.com/privacy for more information.