General Strength & Mobility Routines

Below are the Youtube videos of strength routines I have my athletes and myself regularly perform.

They are not fatiguing if you’re adapted and comfortable doing them, which means they can basically be done at any time during the day or week in relation to your running. I recommend doing the lunge matrix before every single run and a longer GSM routine immediately after the harder runs of the week. But these routines are light enough that you can do one every day if you wish. 

If you use enough weight, the Stronglifts 5×5 workout can be DOMS inducing, however I don’t use quite that much weight.

Want a bit of free guidance + accountability with your GSM?!?

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Upon completion of the prior questionnaire that asks about which type of ancillary activities (and how often) you'd like to engage in, I'll send you an invitation to join FinalSurge.com, the online coaching platform I use with my clients. Based on your answers, I'll plug in gratitude practice, meditation, breathing practices, weight lifting, bodyweight routines, etc into your calendar. These can be sent to you via text and/or email to give you some type of progressive plan to get you doing some of the extra work that does make a difference aside from running. 

Every day should be hip day!

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FURTHER READING

What Half-Marathons Teach Us About Running a Marathon | Gretchen Reynelds at New York Times | "just running long distances is not enough to prepare the leg muscles for the great demands of an endurance event like the marathon.” Instead, he says, targeted strength training of the lower body might be needed to inoculate the muscles against the slight tearing and other damage that otherwise occurs during the hours of pounding in a marathon."

Lunge Matrix Warmup

Easy Strength & Mobility

General Foot & Ankle Routine

Hip & Glute Routine

StrongLifts 5x5

Gambetta Leg Circuit

Plyometrics

More Information

Kyle

Kyle is a running coach who works with people all over the world to help them run more consistently & be resilient to injury.

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NDS - May 31, 2017

When should I do each individual routine?

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    Kyle - May 31, 2017

    Hello! They are not fatiguing if you’re adapted and comfortable doing them, which means they can basically be done at any time during the day or week in relation to your running. I recommend doing the lunge matrix before every single run and a longer GSM routine immediately after the harder runs of the week. But these routines are light enough that you can do one every day if you wish.

    Reply
Nadia - March 9, 2017

Great videos! Thank you for sharing! Now I need to incorporate them!

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