Running for Good training videos

Staying loose and strengthening your key muscle groups in the weeks and months leading up to your event drastically increase your chances of staying injury free and achieving your goals on race day.

Our training partner Lucozade Sport, along with fitness guru Vic Spence have provided the following exercises to give you the best chance to succeed.

Pre Run Stretch

Dynamic warm ups help prevent injury and activate the muscles you will be using during your run. This allows your body to jump into action quicker. Here are some key warm up stretches you should do before any run, whatever the distance.

  • Tri Plane Hamstring Stretch
  • Single Leg Glute Bridges
  • Abductor Stretch
  • Lunge with twist
  • Lumbar Rolls
  • Windmills

TIP: warm up stretches should always be dynamic!

Post Run Stretches

Static stretching will allow your muscles to remain flexible, ensuring you can complete those important training runs pain and injury free. Hold each of the below exercises for 30 seconds each. Repeat if necessary

  • Quad Stretch
  • Pigeon Pose
  • Hamstring Stretch
  • Static Abductor Stretch
  • Lying spinal twist

TIP: static stretching should be reserved for post-exercise only.

Metabolic Conditioning

MetCon circuits are a great way to teach your body how to handle fatigue and are extremely beneficial to your fitness levels. Suggested sets: X4

  • Burpees
  • Press Ups
  • Squat Jumps

TIP: always keep moving – it will be worth it in the end!

Strength Training- Legs

Strength training helps aid injury prevention and allows you to become stronger and efficient on your training runs. Developing power will increase speed which will become important once you start attempting to beat your race PB.

  • Body weight squat
  • Lunge
  • Abductor Stretch
  • Courtesy Lunge
  • Bridges

TIP: focus on form and technique before being tempted to add any weight.

Strength Training: Arms & Back

People don’t understand the importance of incorporating arm and back work into your running training however, when you stride, your arms help propel the body forward taking the pressure off your legs. This will also allow you to run further in the correct form. Suggested sets X3

  • Push Up
  • Bench Dip
  • Shoulder taps and knee taps
  • Downward dog press ups (for shoulders)

TIP: don’t neglect the arms and back. They’re just as important to running as your legs are.

Single Leg Loading

balance and strengthens your core. It also helps speed up the rehabilitation process after injury. Suggested: X10 each leg X3 sets

  • Bulgarian Split Squat
  • Single leg box squat
  • Single Leg Box Jump
  • Single Leg Step Ups
  • Lateral jumps box jumps

TIP: single leg work is also great for balance, so make sure you engage your core!

Strength Training: Core

When training for longer runs, core becomes extremely important as when you begin to fatigue, form starts to compromise. The more we train our core and the stronger we become, the longer we can run with good form and reduce the chances of injuries, leading to improved performance. Suggested reps below X3 rounds

  • Side Plank 30 seconds each side
  • Commandos- X10
  • Bicycle Crunches X20
  • Dead Bugs 5 each side

TIP: actively think about engaging your core during each exercise and you’ll really feel the burn.

Yoga

Yoga improves strength in many muscles around your body which reduces risk of injury. Holding poses in yoga can help increase balance and strength in core and legs. Yoga is also great for the hamstrings and lower back and it has a massive effect on the hip flexors which is a common injury for runners. Yoga is key during sessions when you are feeling fit and healthy as well as times when you feel injured. Hold each pose for 30seconds

  • Downward Facing Dog
  • Low Lunge
  • Toes Pose
  • Rocking and Rolling

TIP: remember to breathe!

Download Lucozade Sport Made to Move™

The Lucozade Sport Made to Move™ app will help motivate you to keep on top of your training. The more you move, the more chances you’ll have to win cool prizes like top tickets and trips away. It’s a win WIN!

Join Running For Good

To help you get across the finish line, we've set up Running For Good, a Facebook group for all things running. Join for the tips. Stay forever for the first-class chat with your fellow runners.